PART-TIME DIET CHEAT SHEET - Interested in part-time dieting but just wanting a quick summary? The Part-Time Diet Cheat Sheet gives you the bottom ...
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TM
PART-TIME
DIET CHEAT
SHEET
Interested in part-time dieting but
just wanting a quick summary?
The Part-Time Diet Cheat Sheet
gives you the bottom line to er…
improving your bottom line.
SUPERFASTDIET | THE PART-TIME DIET CHEAT SHEET
your cheat sheet
Read on to get our top five fast facts and ‘cheat’ your way to
fasting knowledge quicker than you can say intermittent fasting.
1. ONE OF THE MAIN REASONS IT WORKS?
YOU’RE REDUCING YOUR CALORIE INTAKE BY 20% PER WEEK.
Straight up, that’s a cool fact! Whichever fasting method you choose it equals a 20% reduction in
calories, and one-fifth less food means weight loss people. No brainer!
OUR THREE FAVOURITE METHODS ARE:
2
day
3
day
part
day
M T W T F S S M T W T F S S M T W T F S S
2-DAY METHOD 3-DAY METHOD PART-DAY METHOD
2000 calories x 5 days a week, 2000 calories x 4 days a week, 1600 calories in an 8-hour window
500 calories x 2 days a week. 1000 calories x 3 days a week. each day. That’s 20% less than the
(That’s 20%, trust us.) (Stop checking the calculator - average 2000 calorie allowance.
we already did the math!) (Even we can calculate that
in our heads.)
* NOTE: Not everyone will have the same calorie allowance. The above is based on an average woman but you
can get your exact allowance by calculating your TDEE (Total Daily Energy Expenditure). Want to know more
about TDEE? Keep reading! There’s a cheeky bonus at the end.
SUPERFASTDIET | THE PART-TIME DIET CHEAT SHEET
2. YOU DON’T GO WITHOUT,
YOU JUST SAVE THE CALORIES FOR A FEAST INSTEAD.
You’re never deprived when you part-time diet - you can eat everything you love and have your drinks
too because by delaying the gratification temporarily you’ve essentially ‘earned’ it. It’s a lot of calories to
consume when you save it up for a feast - don’t believe us?
Look below and guess how many calories this day’s food contains.
(Answer upside down at the bottom of the page - don’t cheat this time!)
BREAKFAST - BOILED EGG & BLACK COFFEE LUNCH - CHICKEN LARB DINNER - COCONUT CURRY FISH
3. IT’S EASY TO STICK TO,
BECAUSE YOU CAN’T ‘BREAK’ IT!
We’ve all been there: starting the day so well, on target for an awesome result then… bam! Accidental
pizza-tasting leads to garlic bread, red wine and, ultimately an Italian gorge-fest. But guess what? It
doesn’t matter, because this day can be re-assigned as a non-fast day (or ‘feast day’) and you simply
fast tomorrow instead. See? So flexy!
4. YOU KEEP IT OFF BECAUSE
IT ISN’T REALLY A DIET -
IT’S A LIFESTYLE.
Part-time dieting is easy to get used to, in fact it really just
becomes second nature once you’ve done it for a while. Once
you understand the calories in food and learn all about filling,
healthy choices that stave off hunger, you develop the habit
surprisingly quickly. Not only that, you are actually doing
amazing things for your health beyond weight loss!
ANSWER:
BREAKFAST: 62 CALORIES, LUNCH: 165 CALORIES, DINNER: 224 CALORIES. TOTAL ONLY 451 CALORIES!
SUPERFASTDIET | THE PART-TIME DIET CHEAT SHEET
5. YEP, IT’S A FACT,
FASTING IS MEDICALLY AWESOME FOR YOU TOO!
Fasting has amazing health benefits. Aside from reducing your weight you could also be lowering bad
cholesterol, increasing good cholesterol, lowering insulin resistance, lowering blood pressure, trimming
belly fat, reducing your chances of Alzheimer’s disease, promoting a longer life-span, reducing your ageing
biomarkers, and, some studies suggest, even preventing cancer.
6. BONUS FAST FACT:
FOR MAXIMUM SUCCESS, CALCULATE YOUR TDEE.
Total Daily Energy Expenditure is a scientific term for how many calories you burn
each and every day. It combines your Basal Metabolic Rate (or BMR), which is
basically how many calories you burn, each and every day, just by living, breathing,
your heart pumping and so on. It’s worked out based on how tall you are, how
much you weigh, whether you’re male or female and how old you are. But TDEE
takes that one step further and also includes your activity level, so you can figure
out exactly how many calories you burn each day! We’ve served up the exact
equation for you to calculate your TDEE below. So, put on your best smarty-pants,
it’s time to geek out.
STEP 1: CALCULATE BMR
For Females: (BMR Formula) =
(height in centimetres x 6.25) + (weight in kilograms x 9.99) - (age x 4.92) – 161
For Males: (BMR Formula) =
(height in centimetres x 6.25) + (weight in kilograms x 9.99) - (age x 4.92) + 5
My BMR:
*Note: add the numbers in brackets first.
STEP 2: MULTIPLY BMR BY ACTIVITY LEVEL
*NOTE: many people over-estimate their activity levels. For optimum weight loss
results, you should select your minimum weekly activity level, rather than you maximum
or average. And, if in doubt, opt for ‘fetching wine is my cardio’.
Fetching wine is my cardio (little to no exercise)
BMR x 1.1
Some booty shaking some days (light exercise/sports 1-3 days/week)
BMR x 1.275
Sweating regularly most days (moderate exercise/sports 3-5 days/week)
BMR x 1.35
Working hard every day! Very Active (hard exercise/sports 6-7 days a week)
BMR x 1.525
My TDEE:
KEEN TO CONTINUE YOUR FABULOUS JOURNEY, AND FIND OUT MORE?
YOU CAN READ ALL ABOUT IT AT WWW.SUPERFASTDIET.COM
SUPERFASTDIET | THE PART-TIME DIET CHEAT SHEET
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