Seven Day Taster. 1

Transcription

1 Seven Day Taster 1

2 Instagram max.lowery Hey guys! Welcome to the Seven Day Taster for Your 2 Meal Day. I understand you may have some difficulty visualising what it would be like to lead the 2-Meal Lifestyle, so I wanted to give you a taste. This is a sample taken from the Phase 1 - Reset plan, there are 2 phases. In the full plan you will get measurments and amounts specific for your energy requirements. You also get access to the member s section which features full length HIIT workouts, all you need is your own body - no equipment. Get ready to burn fat, boost energy and banish hunger! I hope you enjoy it, Max Lowery Author and Founder 2

3 Section 01 Introduction 3

4 What is intermittent fasting? A more natural way of eating. Intermittent fasting is a general term for various eating patterns that involve fasting for short periods of time. Unlike a typical weight-loss diet that restricts how much or what you eat, it s all about integrating periods of fasting into your day to reap the many proven benefits like burning stored body fat for energy, feeling less hungry and improving overall health. Fasting has nothing to do with starvation. It s about giving your body what it needs, when it needs it. Just by pushing your first meal a bit later into the day, you can optimise virtually every system in your body. Most Importantly, it s not a diet, but a way of life that can be central to your health and fitness journey. The 2 Meal Day. After four years of experimenting with different methods of fasting, I came up with the 2-Meal Day: the simplest, most effective way to experience the amazing benefits fasting has to offer. By skipping either breakfast or dinner (not both) you are fasting for anywhere between hours. During those hours you are forced to break down body fat to use as a form of energy. This means weight loss, but also stable energy levels and the normalisation of hunger hormones - so you feel less hungry. This is not a crash diet, but a way of life that can be central to your health and fitness journey. 4

5 Why fast? The missing link. I truly believe intermittent fasting is the missing link in our overall health and well being. Fasting retrains your body to become fat adapted. This means you burn stored body fat for energy, rather than being dependent on sugars from food. This is empowering because, you become completely self sufficient. Not only will you lose weight, you will be FULL of energy all day long, no longer reaching for caffeine or nicotine or sugar to get you through the day. Most surprisingly you will feel less hungry. Fasting teaches you to tune into your body. You will start to understand what Real hunger feels like, something that occurs every hours not every four hours. Being in a fasted state promotes incredible changes in the body. Taking us back to the way human beings ate for thousands of years when food wasn t constantly available. We have become dependent on sugar for energy. The mid-morning and afternoon slumps in energy levels have become the social norm, but I can assure you this is completely unnatural. In the West, we have this phobia of having an empty stomach, but amazing things happen in the body when it is. All you are doing is pushing your first meal later into the day and then enjoying two filling meals in the afternoon. Once you start to decrease how often you eat you will feel less hungry, and this is incredibly empowering. Fasting has nothing to do with starvation. It s about giving your body what it needs, when it needs it. Just by pushing your first meal a bit later into the day you can optimise virtually every system in the body. Most importantly This is not a crash diet, but a way of life that can be central to your health and fitness journey. 5

6 The science Here s the technical bit. When you extend periods of non-eating some amazing things happen: Growth Hormone (GH) increases which not only preserves muscle mass but can actually help cause growth in muscle, bone density and cartilage. An increase in GH effects adipose tissue (Fat) by breaking stored body fat into fatty acids which can be used for energy throughout the body; in fact, they are worth more than carbohydrates (this explains the stable energy levels). Norepinephrine increases which has been shown to have an effect on the mind as well as the body. High Norepinephrine levels have been shown to increase mental alertness, and boost the metabolism of fat. Conversely scientists now think that low levels can cause depression. Insulin Sensitivity increases. Short term this can benefit you by directing carbs to your muscles for muscle gains, rather than being converted to fat. Conversely being insulin insensitive long term can lead to Type 2 diabetes, Alzheimer s and heart disease. Ghrelin ( the hunger hormone ) levels are normalised. Cortisol levels are at their highest in the mornings, eating with raised cortisol levels have been shown to increase post meal hunger and increase insulin resistance (This is why people find it much easier to control cravings when using IF.) As well as these processes going on in the body fasting has been show to: Increases gene and cell repair Increase longevity Reset the body to burn fat for energy (ketosis) rather than sugar, which has been shown to dramatically decrease the risk of chronic disease. Lowering triglyceride levels and improving other biomarkers of disease Reduce oxidative stress Being insulin sensitive boosts mitochondrial energy efficiency (all cells are more efficient at using energy) Reduces cancer risk. There is also evidence to suggest fasting can decrease the side effects of chemotherapy. Improves cardiovascular health Reduces Alzheimer s risk 6

7 Fat burning machine Retrain your body to become fat adapted. Our bodies are naturally fat burning machines, but because of clever marketing and an abundance of food like products, we have become dependent on sugar to supply us with energy. Every time we have that midmorning snack we create a bloody sugar spike, which causes the hormone insulin to be released. Excess insulin not only causes us to put on fat, but it actually stops us from burning the fat we already have. Long term this can lead to type 2 diabetes, obesity, Alzheimer s and heart disease. Eating little and often or grazing has become the social norm with the myth that it keeps the metabolism ring. Unfortunately, we are encouraged to snack in between meals by companies who create food like products which are cheap, nutrient sparse, and highly processed. To achieve your fat loss goals, avoid these products. You may feel that there is a lot of food on this meal plan, but what you are trying to achieve is to turn your body into a fat burning machine. This is called ketosis. It is important to fuel your body with nutrient dense foods, especially when exercising. Eating enough at meal times is crucial so you aren t tempted to snack on poor quality food in-between meals. Digestion takes up a lot of energy and contributes to energy slumps throughout the day. Fasting will help stabilise blood sugar levels and force your body to draw on its own fat reserves for energy, rather than being dependant on a constant stream of food. It will take time for your body to get used to this way of eating, and it may be difficult for some of you. But once your body goes into ketosis you will quickly reap the benefits of stable energy levels, feeling real hunger (every hours), dropping body fat, and not being a slave to hunger. Most importantly skipping breakfast or dinner does NOT slow down your metabolism, in fact short-term fasting actually increases your metabolic rate by %, helping you burn even more calories. 7

8 Possible side effects Become self sufficient. Any change in your diet and exercise routine can have possible side effects. It can take time for your body to transfer from being a sugar burner to a fat burner. During the transition you may feel lethargic, you might get headaches and generally feel irritable. Stick with it! These symptoms are signs that your body is dependant on sugar, the worse the symptoms, the worse the dependency. DO NOT GIVE UP! Once your body transfers to burning fat for energy you will have NO side effects, you will be full of energy, becoming in tune with your body. Your tummy may rumble in the mornings. This is NOT hunger. This is your body expecting to digest food at certain times, it will pass. Just because your stomach is empty, does not mean you are hungry. We are not designed to have full stomachs all the time. Reducing side effects. Increasing intake of water and salt can help with headaches. If you are feeling really bad one day try drinking a glass of wat with 0.25 tsp. salt added. Drinking green tea during your fasting hours can give you a little lift and it can help to blunt appetite. Stay busy. if you are sitting around not doing much it is going to be very difficult not to think about food. Go for a walk, make a phone call, distract yourself. 8

9 Fasted Exercise Become more metabolically efficient Studies demonstrate that a bout of aerobic exercise performed in the fasted state as compared with non-fasted state increases the reliance on fat and subsequently reduces the reliance on carbohydrate as fuel during exercise, with several publications showing that fasted exercise oxidises (burns) around 20-30% more fat. Being less dependent on carbohydrates for energy is a good thing, you will end up feeling less hungry because your body knows how to tap into fat reserves for energy, rather than being dependant on the food you eat. Not craving high energy foods all day can be a big help when you are trying to lose weight and be healthier. Long term dependence on carbohydrates can lead to Insulin resistance which is one of they are driving factors in metabolic disease and type 2 diabetes. How to implement it I suggest starting your fasted training with less intense aerobic activities, such as walking, jogging, swimming or cycling. Initially, your workouts will feel a lot harder than usual when you train in a fasted state, but quite quickly your body will become more efficient as your muscles learn to use less glycogen, which means you will use fatty acids for fuel instead. Once you get used to it you could start incorporating fasted strength training into your routine, I particularly enjoy fasted strength training I find it very difficult to train properly with a full stomach and I find my abdominal activation seems to improve with an empty stomach. Additionally, it is important to mix it up don t do all your workouts fasted. If you know the workout is going to be more intense and cardiovascular based, I suggest consuming carbohydrates beforehand to help with performance and to prevent low blood sugar which can cause dizziness and nausea. Starting an intermittent fasting method like The 2 Meal Day can teach your body to become fat adapted, meaning your fasted training sessions will become effortless. 9

10 Section 02 Important Information 10

11 Useful tips to start the plan Breakfast or Dinner? Choose whether you are going to skip breakfast or dinner and stick to that decision. It s crucial that your body gets used to one particular eating pattern. Studies suggest that skipping breakfast is the most effective method, but everyone is different. Your choice should reflect your lifestyle. Eat at Normal Times Although you re skipping a meal, you shouldn t change the time you eat your other two meals in the day. For instance, if you are planning on skipping breakfast but normally eat lunch at 1pm and dinner at 8pm, stick to those times. Fast Four Days This Week To begin with, follow the 2MD on your rest days only, so four non consecutive days per week. You can have one optional snack in between your two meals. This will ease you into the process of fasting. You can of course choose to fast every day if you wish. Don t Cheat! Consume nothing but water, black tea or black coffee during your fast. Be strategic with caffeine, hold off on your morning coffee until you really can t wait anymore. Caffeine can blunt your appetite. Training Aim for three good sessions per week, using your rest days for less intenseive movement, like the stretch classes at core collective 11

12 Section 04 Meals 12

13 Example breakfast skipper meal plan Breakfast Lunch Snack Dinner Day 1 3 Scrambled Eggs with Smoked Salmon Tuna Casserole (See Page 15) Chicken Breast with Lemon Yogurt Sauce and Greens Day 2 Chicken Breast with Spinach and Pepper Carrots and Hummus Teriyake Salmon (See Page 15) Day 3 Greek Yoghurt with Flaked Almonds & Grated Ginger Asian Prawn Bowl (See Page 15) Vegetable Stir-fry topped with One Poached Egg Day 4 Pesto Courgetti with Mozzarella and Tomatoes (See Page 16) 2 Boiled Eggs Sea Bass with Sauce Vierge (See Page 16) Day 5 Two Poached Eggs with Asparagus Tuna Mayonnaise with Salad Rump Steak topped with soft goats cheese and veg Day 6 Three Egg Ham and Cheese Omelette 1 Handful Walnuts Mackerel Fillet with Butter Bean Mash and Greens Day 7 Baked Kale & Eggs (See Page 16) Avocado, Mozzarella and Tomato Salad Poached Salmon with Sweet Potato and Greens 13

14 Example dinner skipper meal plan Breakfast Snack Lunch Dinner Day 1 Training Day 3 Scrambled Eggs with Smoked Salmon Tuna Casserole (See Page 16) Chicken Breast with Lemon Yogurt Sauce and Greens Day 2 Rest Day 3 Scrambled Eggs with Smoked Salmon Carrot Sticks with Hummus Chicken Breast with Spinach and Pepper Day 3 Training Day Greek Yoghurt with Flaked Almonds & Grated Ginger Teriyake Salmon (See Page 16) Vegetable Stir-fry topped with One Poached Egg Day 4 Rest Day 3 Boiled Eggs with Asparagus Ham & Soft Goats Cheese Pesto Courgetti with Mozzarella and Tomatoes (See Page 17) Day 5 Training Day Two Poached Eggs with Asparagus Sea Bass with Sauce Vierge (See Page 17) Rump Steak topped with soft goats cheese and veg Day 6 Rest Day One Chicken Breast with Spinach 1 Handful Walnuts Poached Salmon with Sweet Potato and Greens Day 7 Training Day Baked Kale & Eggs (See Page 16) Mackerel Fillet with Butter Bean Mash and Greens Poached Salmon with Sweet Potato and Greens 14

15 Meals Tuna Casserole 2 Servings Method Turn oven on to 200 C. Mix all the ingredients together, except the parmesan into a bowl. Add salt and pepper. Transfer the ingredients into a baking dish. Layer grated Parmesan on top. Bake for 20 Minutes. Ingredients 150g Tinned Tuna 190g Greek Yoghurt 80ml Chicken Stock 180g Cooked Quinoa 50g Red Onion 110g Broccoli 1 Tbsp. Garlic paste 1 Tsp Cumin 5 Tsp Oregano 100g Parmesan Cheese 30g Spinach Teriyake Salmon 1 Serving Method Pre-heat the oven to 200 C. Mix soy sauce, lime juice, sesame oil, honey and ginger to make a marinade. Marinade the fish for 15 minutes (or longer) in the fridge. Place salmon onto a sheet of tin foil, season with salt and pepper and drizzle with some of the sauce. Wrap the foil around the salmon and seal, place into the oven and cook for 18 minutes. Meanwhile make courgettes into courgetti using a mandala (optional). Fry courgettes and pine nuts on high heat for 3-4 minutes. Remove salmon from the oven, serve on top of the courgetti, drizzle extra sauce over the top. Ingredients 1 Salmon Fillet Pine Nuts Courgette 1 tbsp. Soy Sauce 2 tbsp. Lime Juice 1 Tbsp. Honey 2cm Cube of Ginger, Minced 1tbsp. Sesame Oil Asian Prawn Bowl 1 Serving Method Fry courgette and mange-tout on a high heat for 5-8 minutes. Whilst cooking add soy sauce, pine nuts then season with salt and pepper.. Add prawns and cook until pink. Serve in a bowl, with the prawns on top of the veg. Drizzle the lime juice over the top. Ingredients 200g Prawns, uncooked Courgette, diced Mange-tout Pine Nuts 2 tbsp. Soy Sauce Juice of Half a Lime 15

16 Meals Pesto Courgetti 1 Servings Method Spiralise courgettes, blend pesto ingredients together. Fry courgetti in a wok with tomatoes. Cook for 3-4 minutes until cooked. Once cooked mix the pesto into the courgetti and top with torn mozzarella. Ingredients 90g Mozzarella 2 or 3 Courgettes 5 Cherry Tomatoes 2 Tbsp Pine Nuts Pesto 1 Handful Basil 1 Handful Pine Nut 1 Handful Parmesan 1 Clove Garlic Lemon Juice Olive Oil Salt & Pepper Sea Bass with Sauce Vierge 1 Serving Method Heat some olive oil in a small frying pan on a medium heat. Place the tomatoes, shallots, capers and lemon juice into the pan and cook for 5-7 minutes. Meanwhile, fry the bass for 5-7 mins on a high heat skin side down. Until just cooked and the flesh is white. Lift the bass onto raw or cooked spinach and drizzle with the sauce. Ingredients 2 Sea Bass Fillet Spinach 30g Tomatoes, diced Half a Lemon (Juice) 2 tsp. Capers 1 Shallot, thinly sliced 50ml Olive Oil, Extra Virgin Baked Kale & Eggs 1 Serving Method Heat oven to 180C. In a large fry pan over medium-high heat, melt the butter. Add onion and garlic and cook, stirring for about 1 minute. Add half of the kale and sauté, stirring frequently until it begins to wilt, about 2 minutes. Stir in the remaining kale and repeat. Add Salt and Pepper. Simmer, stirring occasionally, until the kale softens, about 6 minutes. Using the back of a spoon, create a pocket for each egg in the kale. Crack 1 egg into each pocket. Place tomato around eggs. Grate parmesan all over. Place heat proof pan into oven for 8-10 minutes for runny eggs. Ingredients 2 Eggs 2-3 Handfuls Kale 6 Sun-dried tomatoes Parmesan Half Onion 1 Clove Garlic 1 Tbsp. Butter 16

17 Start Your 2 Meal Day What are you waiting for? Sign up now for Your 2 Meal Day and retrain your body to become fat adapted. Once purchased you will need to fill in the questionnaire, within three working days you will receive Phase 1 - Reset which has 40 different recipes tailored to your specific energy requirements and you will get access to the members area which has full length HIIT workouts, no gym or equipment necessary. After 30 Days of Phase 1 - Reset, you will submit your results and start Phase 2 - Reshape. Which includes 40 more recipes tailored for your specific energy requirements and gender specific strength training. Every single meal has detailed instructions and an ingredient list. There are also top tips on alcohol and sleep. 17