INTERMITTENT FASTING EATING PLAN

S I N C E 2 0 0 4

7-DAY TIME-RESTRICTED EATING PLAN

PART OF SA’S MOST SUCCESSFUL 12-WEEK WEIGHT LOSS PROGRAM

INTERMITTENT FASTING

EATING PLANFOR WOMEN

Intermittent fasting refers to periods of abstaining from foods and calorie containing drinks. This Intermittent Fasting eating plan is based on a time-restricted eating model, whereby you only eat during a specific time frame during the day and fast the rest of the day. We specifically used the 16:8 regime that requires you to fast for 16 hours before eating regularly for a period of 8 hours.

INTERMITTENT FASTING EATING PLAN

EATfor 8hr

FASTfor 16hr

I N T R O D U C T I O N

HOW DOES IT WORK & HOW DOES IT HELP YOU LOSE WEIGHT?Restricting food intake to only a certain time frame and then fasting the rest of the time will result in skipping some meals and snacks and automatically lead to a lower calorie intake.It is important to stick to the plan every day of the week (even weekends). If you eat during times you should actually be fasting, you run the risk of consuming more calories which can keep you from losing weight.

You can determine the exact time you want to fast, but the eating plan is structured so that you fast during the morning (skipping breakfast and morning snack) and continue to eat lunch and dinner as usual. A suggested time frame to fast is from 8 p.m. at night after dinner to 1 p.m. the next day.

It is important to stay hydrated during times of fasting. You are allowed to consume water (preferably) and calorie-free beverages only.

S I N C E 2 0 0 4

| 2

INTERMITTENT FASTING EATING PLAN

I N T R O D U C T I O N

YOU SHOULD FOLLOW THIS EATING PLAN IF YOU:

Prefer to skip breakfast or do not have time to eat breakfast.

Prefer eating less often during the day.

Have a lower appetite in the morning and enjoy eating later in the day.

Want to try a new, different approach to weight loss.

Exercise in the afternoons and want to structure your meals and snacks to support you training.

DO NOT FOLLOW THIS EATING PLAN IF YOU:

Enjoy eating breakfast and having regular meals and snacks during the day.

Feel very hungry, tired or weak when skipping meals or snacks.

Tend to overeat or binge when you are allowed to eat again after fasting for a certain time.

Need to control your blood sugar levels strictly by consuming regular meals and snacks.

Always consult your health care practitioner when adjusting your diet, especially if you have any health conditions or concerns or taking prescription medication.

S I N C E 2 0 0 4

| 3

P R E P A R A T I O N

THE ROLE OF SUPPLEMENTS IN YOUR EATING PLANEach product performs an important role during your fat loss journey to reach your goals easier, quicker and to achieve maximum results.*

SNACK REPLACEMENT Stay fuller for longer Reduces cravingsSourceoffibre Maintains lean muscle mass High in protein for muscle recovery

REDUCES FAT ABSORPTION Improves body composition Prevents weight gain

LEAN MUSCLE RECOVERY Increases strength Train harder Recover faster Stay hydrated Caffeine-free

CONVERSION OF FAT INTO ENERGY Stimulant-free powerful source of L-Carnitine Weight loss aid May assist the conversion of fat into energy

ACCELERATES THERMOGENESIS Stimulates metabolism Reduces appetite Reduces fat storage Provides feel-good energy

*Only effective when combined with an energy-restricted eating plan and regular physical activity. | 4

UPON WAKING UP1 tbsp. L-Carnicut

WITH AM TRAINING1 serving All9™ Amino

SKIP BREAKFASTWater, black coffee, black tea or any calorie-free drinks may be consumed.

BEFORE 1ST MEAL2 capsules PhedraCut Lipo X Gold

1ST MEAL Tuna salad with gluten-free wrap (Fill wrap with 1 tin drained tuna in brine, strips of cucumber, bell peppers and leafy greens. Add 1 tbsp. cream cheese or tzatziki)

2 softgels CLA Pure 1000

BEFORE 2ND MEAL2 capsules PhedraCut Lipo X Gold

2ND MEAL Cucumber sticks (1 cup) with hummus (2 tbsp.) 70g mixed, unsalted, raw nuts 1-2 scoops BlueLab™ 100% Whey

3RD MEAL Chickenfilletstrips(150-200g),panfrywitholiveoil&herbs, Stir fried vegetables (1-2 cups) (Mix of cabbage, spinach, carrots, mushrooms, onion), 1 tbsp. olive oil for preparation


Intermittent fasting involves abstaining from eating for 16 hours before eating regularly again for a period of 8 hours. When you are in the fasting period, please continue to drink adequate amounts of water.

MONDAYI N T E R M I T T E N T F A S T I N G E A T I N G P L A N

|5





1ST MEAL Egg omelette (1-2 whole eggs + 1 egg white), seasoned with pink Himalayan salt, use ½ tbsp. olive oil for pan

Filling: ½ to 1 cup cut spinach, tomato, peppers Extra: 1 tbsp. grated hard cheese 2 softgels CLA Pure 1000


2ND MEAL 2 veggie skewers (cucumber, cherry tomatoes, olives) Biltong(50g) 1-2 scoops BlueLab™ 100% Whey

3RD MEAL Leanmince(150-200g),stirfriedinoliveoilCauliflowerrice(1cup), Tomato, celery and herb bolognaise (1 cup cooked), Sautéed string beans (1 cup), use ½ tbsp. olive oil for preparation 2 softgels CLA Pure 1000

TUESDAY


I N T E R M I T T E N T F A S T I N G E A T I N G P L A N

| 6





1ST MEAL 1 small sweet potato spud, roasted with skin,Filling:Leanmince(90-120g),tomato&fetasalad(1handfulgreenleafyveg,tomato&½ringfeta)



2ND MEAL Unsalted,roastednuts(50g) 1-2 scoops BlueLab™ 100% Whey

3RD MEAL Ovengrilledfish(150-200g)witholiveoil,coursepinkHimalayan salt and herbs,

Steamed broccoli (1 cup), Gem squash (1-2 halves) with ¼ tsp. butter,Cucumber,feta&sunflowerseedsalad(1cupcucumber, ½ feta ring, 1 tbsp. seeds)


WEDNESDAY



| 7





1ST MEALBeefstirfrystrips(120-150g), Quinoa (½ - ¾ cup), Stir fried vegetables (1 cup shredded cabbage, spinach, bell peppers, mushrooms)



2ND MEAL Unsalted,roastednuts(50g) 1-2 scoops BlueLab™ 100% Whey

3RD MEAL Chickenthighs(150-200g), Roasted sweet potato slices (½ cup), Grilled baby marrow (1 cup), Coleslaw (1 cup shredded cabbage, peppers, celery), Dressing:1tbsp.oliveoil,applecidervinegar&mustard(Extra:30gsunflowerseeds)


THURSDAY



| 8





1ST MEALChickensaladcauliflowerwrap(120-150gchicken),cauliflowerwrap,shreddedcabbage,spinach,choppedtomato, cucumber, celery, 1 tbsp. cream cheese



2ND MEAL Biltong(50g) 1-2 scoops BlueLab™ 100% Whey

3RD MEAL Grilledrumpsteak(150-200g), Roasted hubbard squash (1 cup) or patty pans, Steamed broccoli (1 cup), Greek salad with avocado, feta and olives (½ avo, ½ feta ring and5olives),1tbsp.oliveoil&applecidervinegardressing


FRIDAY



| 9




BEFORE 1ST MEAL2 capsules PhedraCut Lipo X Night

1ST MEAL Egg omelette (1-2 eggs + 1 egg white), Filling: 1 cup spinach, tomato, peppers, 1 tbsp. grated hard cheese (½ tbsp. olive oil for preparation) 2 softgels CLA Pure 1000

BEFORE 2ND MEAL2 capsules PhedraCut Lipo X Night

2ND MEAL Cucumber sticks (1 cup) with hummus (2 tbsp.) Droëwors(50g) 1-2 scoops BlueLab™ 100% Whey

3RD MEAL Ovengrilledfish(150-200g)witholiveoil,coursepinkHimalayan salt and herbs, Roasted vegetables (1 cup sweet potato,babymarrow,cauliflower),Sautéedstringbeans(1 cup) (olive oil for sauté), Serve with ½ tsp. pumpkin or sunflowerseeds


SATURDAY



| 10



SKIP BREAKFAST Water, black coffee, black tea or any calorie-free drinks may be consumed.

BEFORE 1ST MEAL2 capsules PhedraCut Lipo X Night

1ST MEALRoastedchicken,noskin(120-150g), Roasted baby marrow (4-6 halves) with 1 tbsp. parmesan cheese

Stir fried vegetables (1-2 cups) (Mix of cabbage, spinach, carrots, mushrooms, onion) (1 tbsp. olive oil for preparation)


BEFORE 2ND MEAL2 capsules PhedraCut Lipo X Night

2ND MEAL Veggie sticks with hummus (2 tbsp.)Almonds(50g) 1-2 scoops BlueLab™ 100% Whey

3RD MEAL Small,crustlessspinach&fetaquiche(2wholeeggs+1egg white) (Filling: handful baby spinach, ½ cup mushrooms and½fetaring),1-2cupsgreensaladwitholives(5-10)andvinaigrette (1 tbsp.)


SUNDAY



| 11

WEEKLY EATING PLANTU

ESD

AY -

DAY

2

8 H

OU

RS

FED

WED

NES

DAY

- DA

Y 3

THU

RSD

AY -

DAY

4

UP

ON

W

AK

ING

UP

1 tbs

p. L-

Carn

icut

WIT

H A

M

TRA

ININ

G1 s

ervi

ng A

ll9™

Am

ino

Skip

Bre

akfa

st. W

ater

, bla

ck c

offee

/tea

or c

alor

ie fr

ee d

rinks

may

be

con

sum

ed.

BEF

OR

E 1ST

MEA

L2

caps

ules

Phe

draC

ut L

ipo

X G

old

WIT

H 1ST

M

EAL

2 so

ftge

ls C

LA P

ure

1000

1ST M

EAL

Tuna

sal

ad w

ith

glut

en-f

ree

wra

p(F

ill w

rap

wit

h 1 t

in d

rain

ed tu

na in

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e, s

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r, be

ll pe

pper

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d le

afy

gree

ns. A

dd 1

tbsp

. cre

am c

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e or

tzat

ziki

)

BEF

OR

E 2N

D

MEA

L 2

cap

sule

s Ph

edra

Cut

Lipo

X G

old

2ND M

EAL

1-2

scoo

ps B

lueL

ab™

100%

Whe

y

Cucu

mbe

r sti

cks

(1 c

up) w

ith

hum

mus

(2 t

bsp.

)

70g

mix

ed, u

nsal

ted,

raw

nut

s

WIT

H 3

RD

MEA

L2

soft

gels

CLA

Pur

e 10

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3RD M

EAL

Chic

ken

fille

t st

rips

(150

-200

g), p

anfr

y w

ith

oliv

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ir fr

ied

vege

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es (1

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ups)

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of

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spi

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nion

), (1

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or p

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on)

UP

ON

W

AK

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UP

1 tb

sp. L

-Car

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ININ

G1

serv

ing

All9

™ A

min

o

Skip

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akfa

st. W

ater

, bla

ck c

offee

/tea

or c

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ie fr

ee d

rinks

may

be

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sum

ed.

BEF

OR

E 1ST

MEA

L2

caps

ules

Phe

draC

ut L

ipo

X G

old

WIT

H 1ST

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2 so

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LA P

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1ST M

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(1-2

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+ 1 e

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or p

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, tom

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Extr

a: 1

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. gra

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hard

che

ese

BEF

OR

E 2N

D

MEA

L 2

cap

sule

s Ph

edra

Cut

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X G

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2ND M

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1-2

scoo

ps B

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ab™

100%

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y

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ong

(50g

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H 3

RD

MEA

L2

soft

gels

CLA

Pur

e 10

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3RD M

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Lean

min

ce (1

50-2

00g)

,sti

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oliv

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ato,

cel

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and

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auté

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g be

ans

(1 c

up) (

½ t

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l fo

r pre

para

tion

)

UP

ON

W

AK

ING

UP

1 tb

sp. L

-Car

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t

WIT

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M

TRA

ININ

G1

serv

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All9

™ A

min

o

Skip

Bre

akfa

st. W

ater

, bla

ck c

offee

/tea

or c

alor

ie fr

ee d

rinks

may

be

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sum

ed.

BEF

OR

E 1ST

MEA

L2

caps

ules

Phe

draC

ut L

ipo

X G

old

WIT

H 1ST

M

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2 so

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LA P

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1000

1ST M

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1 sm

all s

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, roa

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& fe

ta s

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gree

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afy

veg,

tom

ato

& ½

ring

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BEF

OR

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D

MEA

L 2

cap

sule

s Ph

edra

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Lipo

X G

old

2ND M

EAL

1-2

scoo

ps B

lueL

ab™

100%

Whe

y

Uns

alte

d, ro

aste

d nu

ts (5

0g)

WIT

H 3

RD

MEA

L2

soft

gels

CLA

Pur

e 10

00

3RD M

EAL

Ove

n gr

illed

fish

(150

-200

g) w

ith

oliv

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l, co

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pin

k H

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ccol

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,G

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ith

¼ t

sp. b

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lad

(1 c

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½ fe

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ng, 1

tbs

p. s

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ON

W

AK

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UP

1 tb

sp. L

-Car

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WIT

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M

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ININ

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serv

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All9

™ A

min

o

Skip

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akfa

st. W

ater

, bla

ck c

offee

/tea

or c

alor

ie fr

ee d

rinks

may

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con

sum

ed.

BEF

OR

E 1ST

MEA

L2

caps

ules

Phe

draC

ut L

ipo

X G

old

WIT

H 1ST

M

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2 so

ftge

ls C

LA P

ure

1000

1ST M

EAL

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sti

r fry

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ips

(120

-150

g),

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(½ -

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(1 c

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cabb

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l pe

pper

s, m

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OR

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D

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L 2

cap

sule

s Ph

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2ND M

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1-2

scoo

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lueL

ab™

100%

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y

Uns

alte

d, ro

aste

d nu

ts (5

0g)

WIT

H 3

RD

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L2

soft

gels

CLA

Pur

e 10

00

3RD M

EAL

Chic

ken

thig

hs (1

50-2

00g)

,R

oast

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wee

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slic

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),G

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cup

shr

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d ca

bbag

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eppe

rs, c

eler

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ssin

g: 1

tbs

p. o

live

oil,

appl

e ci

der v

ineg

ar &

mus

tard

(E

xtra

: 30g

sun

flow

er s

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)

MO

ND

AY -

DAY

1

FRID

AY -

DAY

5 SA

TUR

DAY

- DA

Y 6

SUN

DAY

- DA

Y 7

Inte

rmit

tent

fast

ing

invo

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abs

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from

eat

ing

for 1

6 ho

urs

befo

re e

atin

g re

gula

rly a

gain

for a

per

iod

of 8

hou

rs. W

hen

you

are

in t

he fa

stin

g pe

riod,

ple

ase

cont

inue

to d

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adeq

uate

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ount

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M

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serv

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min

o

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akfa

st. W

ater

, bla

ck c

offee

/tea

or c

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ie fr

ee d

rinks

may

be

con

sum

ed.

BEF

OR

E 1ST

MEA

L2

caps

ules

Phe

draC

ut L

ipo

X G

old

WIT

H 1ST

M

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2 so

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ls C

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1000

1ST M

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p (1

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p, s

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, cho

pped

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, 1 tb

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ese

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OR

E 2N

D

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cap

sule

s Ph

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X G

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2ND M

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1-2

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lueL

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100%

Whe

y

Bilt

ong

(50g

)

WIT

H 3

RD

MEA

L2

soft

gels

CLA

Pur

e 10

00

3RD M

EAL

Gril

led

rum

p st

eak

(150

-200

g),

Roa

sted

hub

bard

squ

ash

(1 c

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r pat

ty p

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St

eam

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rocc

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1 cu

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wit

h av

ocad

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ta a

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(½ a

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an

d 5

oliv

es) (

1 tb

sp. o

live

oil &

app

le c

ider

vin

egar

dre

ssin

g)

UP

ON

W

AK

ING

UP

1 tb

sp. L

-Car

nicu

t

WIT

H A

M

TRA

ININ

G1

serv

ing

All9

™ A

min

o

Skip

Bre

akfa

st. W

ater

, bla

ck c

offee

/tea

or c

alor

ie fr

ee d

rinks

may

be

con

sum

ed.

BEF

OR

E 1ST

MEA

L2

caps

ules

Phe

draC

ut L

ipo

X N

ight

WIT

H 1ST

M

EAL

2 so

ftge

ls C

LA P

ure

1000

1ST M

EAL

Egg

omel

ette

(1-2

egg

s +

1 egg

whi

te),

Filli

ng: 1

cup

spi

nach

, tom

ato,

pep

pers

,1 t

bsp.

gra

ted

hard

che

ese

(½ tb

sp. o

live

oil f

or p

repa

rati

on)

BEF

OR

E 2N

D

MEA

L2

caps

ules

Phe

draC

ut L

ipo

X N

ight

2ND M

EAL

1-2

scoo

ps B

lueL

ab™

100%

Whe

y

Cucu

mbe

r sti

cks

(1 c

up) w

ith

hum

mus

(2 t

bsp.

) D

roëw

ors

(50g

)

WIT

H 3

RD

MEA

L2

soft

gels

CLA

Pur

e 10

00

3RD M

EAL

Ove

n gr

illed

fish

(150

-200

g) w

ith

oliv

e oi

l, co

urse

pin

k H

imal

ayan

sal

t an

d he

rbs,

Roa

sted

veg

etab

les

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wee

t po

tato

, bab

y m

arro

w, c

aulifl

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), Sa

utée

d st

ring

bean

s

(1 c

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l for

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e w

ith

½ t

sp. p

umpk

in o

r su

nflow

er s

eeds

UP

ON

W

AK

ING

UP

1 tb

sp. L

-Car

nicu

t

WIT

H A

M

TRA

ININ

G1

serv

ing

All9

™ A

min

o

Skip

Bre

akfa

st. W

ater

, bla

ck c

offee

/tea

or c

alor

ie fr

ee d

rinks

may

be

con

sum

ed.

BEF

OR

E 1ST

MEA

L2

caps

ules

Phe

draC

ut L

ipo

X N

ight

WIT

H 1ST

M

EAL

2 so

ftge

ls C

LA P

ure

1000

1ST M

EAL

Roa

sted

chi

cken

, no

skin

(120

-150

g),

Roa

sted

bab

y m

arro

w (4

-6 h

alve

s) w

ith

1 tbs

p. p

arm

esan

che

ese

Stir

frie

d ve

geta

bles

(1-2

cup

s) (

Mix

of c

abba

ge, s

pina

ch, c

arro

ts,

mus

hroo

ms,

oni

on) (

1 tbs

p. o

live

oil f

or p

repa

rati

on)

BEF

OR

E 2N

D

MEA

L2

caps

ules

Phe

draC

ut L

ipo

X N

ight

2ND M

EAL

1-2

scoo

ps B

lueL

ab™

100%

Whe

y

Vegg

ie s

tick

s w

ith

hum

mus

(2 t

bsp.

)A

lmon

ds (5

0g)

WIT

H 3

RD

MEA

L2

soft

gels

CLA

Pur

e 10

00

3RD M

EAL

Smal

l, cr

ustl

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NUTS PROTEIN

A serving of leafy greens is about 2-3 cups. For all other non-starchy vegetables ½ cup cooked or 1 cup raw is a serving. 1 serving = approx. 105kJ (25 calories), Carbs 5g, Protein 1-2g, Fat 0g

NON-STARCHY VEGETABLES

NUTS PROTEIN

1 serving = approx. 190kJ (45 calories), Carbs 0g, Protein 1g, Fat 5g

1 serving = approx. 630kJ (150 calories), Carbs 0g, Protein 14g, Fat 1-9g

Artichoke LeeksRocket Lettuce, allAsparagus MicrogreensBamboo shoots MushroomsBroccoli OnionsBrussels sprouts ParsleyCabbage Peppers, allCarrots RadicchioCauliflower RadishesCeleriac root SalsaCelery ScallionsChard / Swiss chard Sea vegetables Chives Shallots Coriander Snap peas, snow peasCucumbers SpinachEggplant Sprouts, all Squash (delicta, pumpkin, spaghetti, yellow, zucchini) Tomato Fennel TurnipsGreen beans Vegetables, fermented Greens (beet, collard, dandelion, kale, mustard, turnip) Water chestnutsHorseradish Watercress

ServingAlmonds 6Almond butter 1 ½ Tbsp.Brazil nuts 3Cashews 6Chia seeds 1 Tbsp.Coconut, dried 1 ½ Tbsp.Flaxseeds, ground 1 ½ Tbsp.Hazelnuts 5Hemp seeds 1 Tbsp.Macadamia 3 Nut & seed butter ½ Tbsp.Peanuts 10Pecan halves 4Pine nuts 1 Tbsp.Pistachios 16Pumpkin seeds 1 Tbsp.Sesame seeds 1 Tbsp.Soy nuts 2 Tbsp.Sunflower seeds 1 Tbsp.Walnut halves 4

ServingBacon 2 slicesBeef 90gCheese Cottage ¾ cup Feta 60g Goats cheese 60g Mozzarella 60g or ½ cup

shredded Ricotta ⅓ cupChicken, white or 90gdark meat Eggs, whole 2Egg whites 1 cupFish Salmon 90g Herring 90g Mackerel 90g Sardines 90g (in water or oil) Trout 120g Tuna 120g (Canned, chunk light or solid light, in water or oil) Yellowtail 120gLamb, leg, chop, 90gor lean roast Liver 90gPork, tenderloin 90gSausage variesShellfish 120-150g(shrimp, crab, lobster, clams,mussels, oysters, scallops) Turkey, white or 90gdark meat Venison/Game 90g

FOOD EXCHANGE LIST

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FOOD EXCHANGE LIST

NUTS PROTEIN

DAIRYFull Fat/ Full cream recommended 1 serving = approx. 420-630kJ (100-150 calories), Carbs 12g, Protein 8g, Fat 5-8g

1 serving = approx. 190kJ (45 calories), Carbs 0g, Protein 0g, Fat 5g

FATS & OILS CONDIMENTS LEGUMES & STARCHES1 serving = approx. 45 calories, Carbs 0g, Protein 1g, Fat 5g

Serving

Avocado 2 Tbsp.Butter 1 Tbsp.Coconut milk, regular 1 ½ Tbsp.Cream 1 Tsp.Cream cheese 1 Tbsp.Oils, cooking: 1 Tsp.coconut (virgin),grapeseed, olive, sesameOils, salad: 1 Tsp.Almond, avocado, canola,flaxseed, grapeseed, hempseed, olive,pumpkin seed, high-oleic safflower and sunflower,sesame, walnutMayonnaise 1 Tsp.(unsweetenedmade with avocado,grapeseed or olive oil) Olives, black or green 8Salad dressing made 1 Tbsp.with quality oil MCT powder ½ Tbsp.MCT oil 1 Tsp.Sour cream 2 Tbsp.

Serving

Beans ½ cup

(Black-eyed, black,

cannellini, edamame,

garbanzo, kidney, lima,

mung, navy, pinto, etc.)

Bean soups, homemade ¾ cup

Hummus 4 Tbsp.

Lentils (brown, green, red, yellow, French)

½ cup cooked

Peas ½ cup cooked

Wrap 20cm

Quinoa ½ cup cooked

Brown rice ½ cup cooked

Butternut 1 cup cooked

Carrots

1 cup cooked or raw

Serving

Kefir, plain 1 cup

Milk 1 cup

Yogurt, plain, unsweetened full cream Greek

½ cup½ cup½ cup

Cacao (powder / nibs) CarobMisoBlackstrap molasses MustardBone broth Salsa (unsweetened)Flavoured extracts (e.g. almond, vanilla) Soy sauce / tamariGarlic Spices, all, fresh or dried (e.g. chili powder, cardamom, cinnamon, cumin, curry, garlic powder, ginger powder, onion powder or flakes, paprika, pepper, turmeric etc.) Ginger Tomato sauce (unsweetened)Herbs, all fresh or dried Vinegars (unsweetened) Horseradish Apple cider vinegarHot sauce (unsweetened) Balsamic vinegarLemonRed wine or white wine vinegarLime

Allowed sweeteners Stevia Xylitol Erythritol

Allowed beverages WaterCoffee/EspressoTea (Green/Rooibos/English)Noncaffeinated herbal teas (mint, chamomile etc.)Sparkling water (unsweetened)

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Date post:	12-Apr-2022
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