THE NEW PART-TIME DIET REVOLUTION superfastdiet.com
Your ultimate
how-to guide 2– DAY, 3 – DAY AND part – DAY
FASTING METHODS
50
+
easiest-ever fast day
$15.50 superfastdiet.com
RECIPES
FITNESS HAPPINESS MINDSET + MORE!
THE SCIENTIFICALLY PROVEN, EASIEST WEIGHT LOSS SOLUTION FOR BUSY WOMEN
hello cakey, my old friend! (For tomorrow we fast!)
contents superfast 14 History of fasting Fasting in science & medicine Scientific breakthrough Dispelling the myths Fasting isn’t a diet, it’s an awesome way of life How do I do it? 2-day method 3-day method Part-day method Other methods What do I eat? No, really... what do I eat? What might my day look like? FAQs Why this works compared to other diets Program - getting started What should my goal weight be? BMI Why should I measure myself? Can I change my body type? My diary tracker Goal-set! How to count calories Because life's not perfect
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16 18 19 20 24 26 27 27 27 29 30 32 36 37 39 41 42 43 44 44 45 47 48 50
superfood 52 What is a ‘superfood’? What does a superfood ‘do’? Top 20 Superfoods Clean out your fridge! Time to go shopping SuperFastDiet your home Tips and tricks What if I feel deprived? Family solutions
54 55 56 58 58 59 60 63 64
superlife 68 S U P ER M OV E Let's get physical We like to move it, move it! Incidental excercise Intentional excercise
70 72 73 74 76
S U P ER M I N D Face it - you’re an animal Taking control The ‘Big Why’ Top five ways to stay on the Big Why freeways
80 82 83 84
S U P ER H A P P Y Happiness is a science But how will feeling happier help me to lose weight? Eight happiness superpowers Staying on track The many faces of happy
88 90
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91 92 93 96
S U P ER R EST The benefits of sleep Beauty sleep Weight loss! What about the rest? Meditation and mindfulness Rejuvenation
98 100 101 102 102 103 105
S U P ER H EA RT Giving back and why it works Why does helping others make you feel good? Becoming super empowered Sharing the joy
108 110
S U P ERST Y L E The lying witch in the wardrobe The cull Dressing to type A few unfair advantages Attitude 7 tips to a great attitude Bringing it all together The super wheel
114 116 117 118 121 122 123 125 125
111 112 112
super kitchen 130 SuperFastDiet Kitchen Sample days SuperBusy SuperChef SuperSocialiser SuperParent Recipes Breakfast Lunch & Dinner Snacks & Sweets
132 133 133 134 135 136 138 142 158 201
MEDICAL DISCLAIMER This book contains general information about dieting, nutrition and health. It is not to be treated as medical advice. The medical information in this book is provided without any representations or warranties, express or implied. Before starting any diet, seek professional medical advice from your doctor. This diet is not recommended for the following: Women who are pregnant, planning to get pregnant or breastfeeding Anyone with an eating disorder, a history of or a predisposition to eating disorders Those with a BMI of below 20 or people who are underweight Anyone who has been diagnosed with Type 1 Diabetes People younger than 18 years old People older than 70, without doctor's permission Important note: If you have any medical conditions or are taking prescription medication of any kind for any condition at all, we highly recommend speaking with your physician prior to commencing any new diet, eating or exercise regime.
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Yes, those days of ‘relatively slim’ had passed. By then, we’d both had children, and kitchens that once held only champagne and left-over crackers from Saturday night’s dinner party were now packed full with regular, weekly shopping. Brightly coloured, seductive little packages seemed to cry out while we tapped away on our shiny new PC’s: ‘Eat me! We know you’re tired sitting in front of that screen. I’ll give you a sugar rush like you’ve never felt before… come on baby, you know you want it!’ We gave in, again and again, unable to resist that delicious temptation of fleeting energy; that forbidden affair with sugar and saturated fats. Our wardrobes expanded with ‘temporary’ fat clothes, unwilling as we were to throw out those once fabulous power suits. FINALLY, WE DECIDED IT WASN’T ENOUGH TO HAVE SLEEK NEW HAIRSTYLES - WE WANTED OUR SLEEK BODIES BACK TOO! SO BEGAN OUR QUEST. Desperately, we sought an answer, calling on each other for help. Surely such motivated individuals as ourselves could solve this problem and find a solution out there. Surely, with the advent of laptops, mobile phones and miraculous plug-in hair straighteners, someone had also invented a shortcut to fabulously slim. But alas, no. The weight loss industry was stagnated; stuck in the eighties and yet to evolve with the rest. Weight loss ‘solutions’ were, however, constantly re-packaged and, believe us when we say, we tried them all over the years. Our shelves at home burgeoned with each new diet book until they were, themselves, obese; fat with fads and theories, but nothing was fundamentally changing and still our own weight stayed on. Sure, we enjoyed limited success at times, but somehow we always ended up back where we started. In fact, we usually gained even more, and a future of billowy blouses disguising muffin tops, sucky-in underwear and distracting jewellery seemed inevitable. Then, one Christmas, Genevieve watched in amazement as her brother-in-law walked into the room sixteen kilos lighter than when she’d seen him, just three months prior. So, she asked him what program he’d been following. It turns out there was no program - just a new idea gaining popularity called 'intermittent fasting'. Excited conversation flowed between us the next day and we both decided to give it a go, figuring we had nothing to lose well, except the weight. And the sucky-in underwear. Starting out was simple enough - we eradicated all evil seducers in the kitchen, then planned for a healthy week, with two days to be restricted to less than 500 hundred calories. It was challenging at first, but it soon became much easier than either of us expected and, amazingly, we both dropped a few kilos within the first week. That was very encouraging, to say the least, and we both suspected we’d found the answer to our quest at last: the holy grail was intermittent fasting! But how would we make this long-term weight loss journey without recipes, food lists, exercise plans or motivational guidance all the things we knew we would need to succeed? It occurred to us to form our own expedition team: do our own research, consult the leading world experts and be our
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own motivation gurus. Maybe even get a few people along for the ride and see what we could achieve together. A bunch of family and friends immediately jumped on board, easily sold on the idea of a ‘part-time’ diet. Seriously, we told them, why diet 24/7 when you can achieve more success from two days a week? The results were astounding. We all began losing weight easily and rapidly, building an extensive knowledge base in the process, until one day (over a deliciously unforbidden affair with a healthy lunch) we both concluded that we really needed to share what we’d learned. And just like that, two light bulbs turned on above two like-minded, sleek-haired individuals. Now, after five years of extensive research, successful test group studies and program development, we have produced what we believe to be the ultimate, practical guide to supercharged intermittent fasting…. the SuperFastDiet! Meanwhile the medical and scientific communities have been embracing the concept, terming intermittent fasting a ‘breakthrough phenomenon’ and we’ve broken down some of the jargon for you herein. (We like to think we’ve mastered the art of ‘fasting for dummies’. Hey, works for us!) In a nutshell, we've made it accessible to real women with busy lives, just like us!
WHY? We’ve made it as easy as low-calorie pie to achieve success by designing a step-by-step guide to the most effective and simplest ways to fast - plus we’ve developed fabulous ideas and recipes for both non-fast and fast days. Within this book’s delicious chapters, we guide you on how to best prepare highly nutritious, real food in your own kitchen. Honestly, who needs yet another recipe book? This is far sexier, because we actually make you master of your own culinary domain instead, showing you how to become queen (or king) of the kitchen bench: royally gifted at preparing real, nutritious foods. Don’t worry if you don't usually hold the wooden spoon at the stove - it’s a cinch, we promise! Soon you’ll be planning, shopping, creating and cooking the most incredibly tasty and unbelievably good-for-you dishes like a pro! We’ve also incorporated SuperFoods to provide mega nutrition and super-duper energy levels, so you won’t revert to couch potato behaviour. So excited you’re tempted to flick ahead already? Wait for it! We haven’t even told you the best bit… This isn’t just a happy ending to the diet revolution - SuperFastDiet makes a resounding, positive impact on all areas of your life. Not only will you look hot, feel fab and have tons of energy, you will also feel a bucket-load happier. It’s a 360-degree transformation, inside and out. SuperFastDiet is truly a new way of life… a SuperLife, you might say! It turns out there really is an answer, and you don’t have to be genetically blessed for it to work for you. You just need to be prepared to elastic-belt yourself in, because the greatest era of your life is just about to start - and it’s going to happen… SuperFast.
welcome to your last diet!
INTRODUCT I ON
our big promise We hereby promise to provide you with a ‘one-stop-shop’ solution to diet, exercise, and self-help all wrapped up in this one book. WE WILL DO THIS THROUGH OUR THREE SUPER-PILLARS: 1.
S U P ER FAST – everything you need to know to become a master faster
2.
S U P ER FO O D – what to eat for ultimate nutrition and max energy
3.
S U P ER LI F E – how to turn your whole life around and be the very best version of you
VICTORIA BLACK & GENEVIEVE DAVIDSON P. S. We are incredibly passionate about sharing SuperFastDiet with you and we can’t wait to hear about your amazing results and experiences.
follow the super squad on social media! @superfastdiet
Join the part-time diet revolution! Check out our site for daily inspiration, expert tips & recipes www.SuperFastDiet.com
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S UPE RFAST
history of fasting ‘Fasting is not the same as starvation… If you look back through all of recorded human history, people have always fasted.’ DR JASON FUNG
Growing up Catholic, Gen figured everyone knew you couldn’t eat on Sunday morning before Mass. Rumbling tummies during quiet prayer time were quite the norm, and well worth it when you went home to Mum’s Sunday roast. Fasting was just a part of life – you didn’t even consider calling it anything else, it was just a rule – and it’s not just a custom observed by Catholics. Fasting is essentially the practice of abstaining from food for certain periods of time. It has been a part of most mainstream religions for thousands of years. Physicians, philosophers and religious leaders alike all praise the healing and health benefits associated with the practice. One of the earliest descriptions of fasting appears on a silk scroll from the Western Han Dynasty (206 BCE–220 CE). In Traditional Chinese Medicine, Bi Gu (literally translating to ‘avoidance of grain’), is a Daoist fasting technique associated with achieving xian: transcendence or immortality.
In Ayurveda, fasting is used to treat a range of issues, to heal and improve circulation and digestion, and to maintain a healthy, balanced, body and mind. It is still used in common practice in all major religions around the world, including Buddhism, Islam, Christianity and Hinduism. Interestingly, fasting can also be found throughout the animal kingdom, particularly in times of stress, when animals need to conserve their energy or when the supply of food is limited1. Its widespread occurrence hints at how easily we can adapt to fasting and use it as an effective diet.
So, what does your dog know that you don’t know?
FASTING IS HEALING. 17