7-DAY TIME-RESTRICTED EATING PLAN
PART OF SA’S MOST SUCCESSFUL 12-WEEK WEIGHT LOSS PROGRAM
INTERMITTENT FASTING
EATING PLAN FOR 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
EAT for 8hr
FAST for 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.
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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.
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P R E P A R A T I O N
THE ROLE OF SUPPLEMENTS IN YOUR EATING PLAN Each 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 cravings Source of fibre 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 UP 1 tbsp. L-Carnicut
WITH AM TRAINING 1 serving All9™ Amino
SKIP BREAKFAST Water, black coffee, black tea or any calorie-free drinks may be consumed.
BEFORE 1ST MEAL 2 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 MEAL 2 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 Chicken fillet strips (150-200g), panfry with olive oil & herbs, Stir fried vegetables (1-2 cups) (Mix of cabbage, spinach, carrots, mushrooms, onion), 1 tbsp. olive oil for preparation
2 softgels CLA Pure 1000
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.
MONDAY 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
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WITH AM TRAINING 1 serving All9™ Amino
SKIP BREAKFAST Water, black coffee, black tea or any calorie-free drinks may be consumed.
BEFORE 1ST MEAL 2 capsules PhedraCut Lipo X Gold
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
BEFORE 2ND MEAL 2 capsules PhedraCut Lipo X Gold
2ND MEAL 2 veggie skewers (cucumber, cherry tomatoes, olives) Biltong (50g) 1-2 scoops BlueLab™ 100% Whey
3RD MEAL Lean mince (150-200g), stir fried in olive oil Cauliflower rice (1 cup), 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
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.
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
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WITH AM TRAINING 1 serving All9™ Amino
SKIP BREAKFAST Water, black coffee, black tea or any calorie-free drinks may be consumed.
BEFORE 1ST MEAL 2 capsules PhedraCut Lipo X Gold
1ST MEAL 1 small sweet potato spud, roasted with skin, Filling: Lean mince (90-120g), tomato & feta salad (1 handful green leafy veg, tomato & ½ ring feta)
2 softgels CLA Pure 1000
BEFORE 2ND MEAL 2 capsules PhedraCut Lipo X Gold
2ND MEAL Unsalted, roasted nuts (50g) 1-2 scoops BlueLab™ 100% Whey
3RD MEAL Oven grilled fish (150-200g) with olive oil, course pink Himalayan salt and herbs,
Steamed broccoli (1 cup), Gem squash (1-2 halves) with ¼ tsp. butter, Cucumber, feta & sunflower seed salad (1 cup cucumber, ½ feta ring, 1 tbsp. seeds)
2 softgels CLA Pure 1000
WEDNESDAY
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.
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WITH AM TRAINING 1 serving All9™ Amino
SKIP BREAKFAST Water, black coffee, black tea or any calorie-free drinks may be consumed.
BEFORE 1ST MEAL 2 capsules PhedraCut Lipo X Gold
1ST MEAL Beef stir fry strips (120-150g), Quinoa (½ - ¾ cup), Stir fried vegetables (1 cup shredded cabbage, spinach, bell peppers, mushrooms)
2 softgels CLA Pure 1000
BEFORE 2ND MEAL 2 capsules PhedraCut Lipo X Gold
2ND MEAL Unsalted, roasted nuts (50g) 1-2 scoops BlueLab™ 100% Whey
3RD MEAL Chicken thighs (150-200g), Roasted sweet potato slices (½ cup), Grilled baby marrow (1 cup), Coleslaw (1 cup shredded cabbage, peppers, celery), Dressing: 1 tbsp. olive oil, apple cider vinegar & mustard (Extra: 30g sunflower seeds)
2 softgels CLA Pure 1000
THURSDAY
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.
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
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WITH AM TRAINING 1 serving All9™ Amino
SKIP BREAKFAST Water, black coffee, black tea or any calorie-free drinks may be consumed.
BEFORE 1ST MEAL 2 capsules PhedraCut Lipo X Gold
1ST MEAL Chicken salad cauliflower wrap (120-150g chicken), cauliflower wrap, shredded cabbage, spinach, chopped tomato, cucumber, celery, 1 tbsp. cream cheese
2 softgels CLA Pure 1000
BEFORE 2ND MEAL 2 capsules PhedraCut Lipo X Gold
2ND MEAL Biltong (50g) 1-2 scoops BlueLab™ 100% Whey
3RD MEAL Grilled rump steak (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 and 5 olives), 1 tbsp. olive oil & apple cider vinegar dressing
2 softgels CLA Pure 1000
FRIDAY
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.
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
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WITH AM TRAINING 1 serving All9™ Amino
SKIP BREAKFAST Water, black coffee, black tea or any calorie-free drinks may be consumed.
BEFORE 1ST MEAL 2 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 MEAL 2 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 Oven grilled fish (150-200g) with olive oil, course pink Himalayan salt and herbs, Roasted vegetables (1 cup sweet potato, baby marrow, cauliflower), Sautéed string beans (1 cup) (olive oil for sauté), Serve with ½ tsp. pumpkin or sunflower seeds
2 softgels CLA Pure 1000
SATURDAY
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.
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
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WITH AM TRAINING 1 serving All9™ Amino
SKIP BREAKFAST Water, black coffee, black tea or any calorie-free drinks may be consumed.
BEFORE 1ST MEAL 2 capsules PhedraCut Lipo X Night
1ST MEAL Roasted chicken, no skin (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)
2 softgels CLA Pure 1000
BEFORE 2ND MEAL 2 capsules PhedraCut Lipo X Night
2ND MEAL Veggie sticks with hummus (2 tbsp.) Almonds (50g) 1-2 scoops BlueLab™ 100% Whey
3RD MEAL Small, crustless spinach & feta quiche (2 whole eggs + 1 egg white) (Filling: handful baby spinach, ½ cup mushrooms and ½ feta ring), 1-2 cups green salad with olives (5-10) and vinaigrette (1 tbsp.)
2 softgels CLA Pure 1000
SUNDAY
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.
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
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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 Leeks Rocket Lettuce, all Asparagus Microgreens Bamboo shoots Mushrooms Broccoli Onions Brussels sprouts Parsley Cabbage Peppers, all Carrots Radicchio Cauliflower Radishes Celeriac root Salsa Celery Scallions Chard / Swiss chard Sea vegetables Chives Shallots Coriander Snap peas, snow peas Cucumbers Spinach Eggplant Sprouts, all Squash (delicta, pumpkin, spaghetti, yellow, zucchini) Tomato Fennel Turnips Green beans Vegetables, fermented Greens (beet, collard, dandelion, kale, mustard, turnip) Water chestnuts Horseradish Watercress
Serving Almonds 6 Almond butter 1 ½ Tbsp. Brazil nuts 3 Cashews 6 Chia seeds 1 Tbsp. Coconut, dried 1 ½ Tbsp. Flaxseeds, ground 1 ½ Tbsp. Hazelnuts 5 Hemp seeds 1 Tbsp. Macadamia 3 Nut & seed butter ½ Tbsp. Peanuts 10 Pecan halves 4 Pine nuts 1 Tbsp. Pistachios 16 Pumpkin seeds 1 Tbsp. Sesame seeds 1 Tbsp. Soy nuts 2 Tbsp. Sunflower seeds 1 Tbsp. Walnut halves 4
Serving Bacon 2 slices Beef 90g Cheese Cottage ¾ cup Feta 60g Goats cheese 60g Mozzarella 60g or ½ cup
shredded Ricotta cup Chicken, white or 90g dark meat Eggs, whole 2 Egg whites 1 cup Fish 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 120g Lamb, leg, chop, 90g or lean roast Liver 90g Pork, tenderloin 90g Sausage varies Shellfish 120-150g (shrimp, crab, lobster, clams,mussels, oysters, scallops) Turkey, white or 90g dark meat Venison/Game 90g
FOOD EXCHANGE LIST
NUTS PROTEIN
DAIRY Full 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 & STARCHES 1 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, sesame Oils, salad: 1 Tsp. Almond, avocado, canola, flaxseed, grapeseed, hempseed, olive, pumpkin seed, high-oleic safflower and sunflower, sesame, walnut Mayonnaise 1 Tsp. (unsweetened made with avocado, grapeseed or olive oil) Olives, black or green 8 Salad dressing made 1 Tbsp. with quality oil MCT powder ½ Tbsp. MCT oil 1 Tsp. Sour cream 2 Tbsp.
Serving
Hummus 4 Tbsp.
½ cup cooked
Butternut 1 cup cooked
Serving
Yogurt, plain, unsweetened full cream Greek
½ cup ½ cup ½ cup
Cacao (powder / nibs) Carob Miso Blackstrap molasses Mustard Bone broth Salsa (unsweetened) Flavoured extracts (e.g. almond, vanilla) Soy sauce / tamari Garlic 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 vinegar Hot sauce (unsweetened) Balsamic vinegar Lemon Red wine or white wine vinegar Lime
Allowed sweeteners Stevia Xylitol Erythritol
Allowed beverages Water Coffee/Espresso Tea (Green/Rooibos/English) Noncaffeinated herbal teas (mint, chamomile etc.) Sparkling water (unsweetened)
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