30 DAY RESET PLAN - CHALLENGE 2020 - AWS
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CHALLENGE 2020 30 DAY RESET PLAN
DISCLAIMER
Please note that while this ketogenic diet is a healthy, natural diet that uses wholefoods, there are some
cases where it may not be appropriate.
Please do NOT undertake a ketogenic diet if any of the following medical conditions apply to you: carnitine
deficiency (primary), carnitine palmitoyltransferase (CPT) I or II deficiency, carnitine translocase deficiency,
beta-oxidation defects, mitochondrial 3-hydroxy-3-methylglutaryl-CoA synthase (mHMGS) deficiency,
medium-chain acyl dehydrogenase deficiency (MCAD), long-chain acyl dehydrogenase deficiency (LCAD),
short-chain acyl dehydrogenase deficiency (SCAD), long-chain 3-hydroxyacyl-CoA deficiency, medium-chain
3-hydroxyacyl-CoA deficiency, pyruvate carboxylase deficiency, or porphyria.
Please consult your doctor before implementing a ketogenic diet if you have any of the following conditions:
a history of pancreatitis, active gall bladder disease, impaired liver function, impaired fat digestion, poor
nutritional status, gastric bypass surgery, abdominal tumors, decreased gastrointestinal mobility, a history of
kidney failure, or pregnancy and lactation. While a ketogenic diet is not contra-indacated for these conditions,
we recommend that you have the support of your doctor when implementing any dietary changes.
30 DAYS ONE DRESS SIZE CHALLENGE
Copyright © 2019 Deborah Murtagh All rights reserved.
This publication or any portion thereof may not be reproduced or used in any manner whatsoever without
the express written permission of the publisher, except for the use of brief quotations in noncommercial
uses permitted by copyright law.
30 DAYS ONE DRESS SIZE CHALLENGE | 2020 2Welcome
Thank you for joining me on this have led to your weight gain and how to
transformational 30-day challenge! break negative eating patterns.
For more than 20 years, I have been This program works. All you need to do is
helping people achieve their health and commit physically and psychologically for
weight loss goals, and I am so glad I have 30 days and enjoy the results! So please,
this opportunity to help you too! don’t overthink it. The mind can be tricky
and the best way to avoid self-sabotage
I know that anyone can lose weight;
and procrastination is to “do now & think
but if you want to keep it off, you have
later.”
to address the mental, emotional and
spiritual aspects of weight gain, which We all want to live the best life possible.
is why this healthy eating guide is This challenge is designed to help you
accompanied by an introductory guide to take the first step towards creating a
the mindset of weight loss. phenomenally healthy life.
Once you drop a dress size, embodying It doesn’t matter how much weight you
the new you is essential to keeping weight have to lose, or what your health goals
off long term. I want you to love the skin are - you are now on your way and I am
you’re in, but for most of us that is a bit delighted to be able to guide you!
of a process! That’s why I not only tell you
Deborah XXX
exactly what to eat, but together we will
explore what might P.S. I really want to encourage to you join
our Facebook group for this Challenge, as
the support you receive there can make
all the difference. Join here
30 Days one dress size challenge | 2019 3Contents
Welcome 3 RECIPES
Ketogenic Diet 5 Cooking Measurement Conversion 42
Your Program 6 Chart
What to Expect 7 Deb’s Fabulous Kick-Start Waffles 43
Food Plan 8 2 Minute French Omelette
45
Sample Meal Plans 12 Berry Hormone Balancer Protein 46
Powder
Chia Cacoa Protein Powder 46
Keto Berry Muffins 47
FOOD LISTS
Turmeric & Cheese Roast Cauli 49
Vegetables 16
Quick Lemon Chicken Salad 50
Fruit 18
Asian Broth Soup 51
Protein 20
Creamy Coconut Chicken Hot Pot 53
Fat Tips 22
African Beef Skewers 55
Fats & Oils 23
Miso Glazed Salmon 55
Food Fats 24
Deb’s Herby Vege Crackers 57
Dairy Fats 26
Deb’s Keto Chocolates 58
Drinks 28
Herbs & spices 29
Condiments 30 RESOURCE GUIDE 59
Your ultimate guide to the first
PRINTABLES stages of ketosis: detox symptoms,
constipation, diarrhoea, headaches
Food Lists 31 and sleep problems
Weekly Meal Planner 33
Optimizing your weight loss results:
Printable
How to check your food diary
Your progress 35
FAQ section 62
Excercise 36
The Argument Against 37
Breakfast
30 DAYS ONE DRESS SIZE CHALLENGE | 2020 4The Ketogenic Diet
On this challenge, you will be following the wrong kind of fat - which is common
a modified ketogenic diet. You may have with standard ketogenic diets - your body
heard of the ketogenic diet, but this is will stop burning stored body fat and use
a unique version based on 20 years of dietary fat instead.
clinical observation and is designed to
If you want to lose weight, you want to
maximise healthy weight loss for women.
predominately use stored body fat. This
If you do not know much about the program is carefully designed to optimize
ketogenic diet, here is a quick summary. that fat loss.
The majority of the world survives on Nutritional ketosis is not only completely
glucose (sugar) as their primary energy safe, but it comes with a raft of health
source. Food is converted to glucose inside benefits; after a few days, you are no
our body and that fuels each cell. longer hungry all the time as your
hormones begin to restore balance. Your
But there is another fuel source available
mental clarity increases as ketones feed
to us!
your brain and you have more sustained
When we consume a diet low in sugars, energy throughout the day as your body
starches and high glycemic carbohydrates, takes energy from stored fat when it
we no longer produce enough glucose for needs it.
energy, so our body finds a second fuel
For many people, sleep improves.
source – ketones. This is called ‘nutritional
ketosis’ where we literally burn fat as Nutritional ketosis is anti-inflammatory
fuel. This natural ability to bio-adapt has so irritating aches and pains may
helped humans survive periods of feast disappear. Eating this way can even lead
and famine for thousands of years. to improvements in symptoms of chronic
disease, which are exacerbated when your
Ketones are produced by the liver from
body is inflamed.
dietary fat or stored body fat. Consuming
the correct amount of dietary fat is And then there is the weight loss, which
the key to successful weight loss on a may be a side benefit compared to how
ketogenic diet. If you eat too much fat, or you are going to feel!
30 DAYS ONE DRESS SIZE CHALLENGE | 2020 5Your Program
Everything you need to know to complete the 30 Days One Dress Size
Challenge is in this guide. Make sure you follow the Mindset guide as well,
so you stay motivated and focus on the new you!
Step 1: Join the Facebook group page. Step 5: Start the challenge on the first day
Our team will add you to the group before of the month.
the challenge starts on the first of the
Step 6: On day 1 complete your food
month.
diary, take measurements and weigh
Step 2: Print off and read the guides yourself naked thereafter every morning
thoroughly. (or weekly if preferred).
Step 3: Prepare your pantry for success Step 7: Do the mindset work so you
(remove all processed foods and sugar). mentally prepare for the new you.
Step 4: Plan your meals for the week from Step 8: Watch the scales drop.
the food list and go shopping.
Step 9: Interact regularly with us on
Weight Loss Tracker and Food Diary can
Facebook and post any questions,
be found in your welcome email.
successes, or issues.
Step 10: Go shopping for a new dress!
30 DAYS ONE DRESS SIZE CHALLENGE | 2020 6What to Expect
The most challenging part of this 30 day challenge is the first few days as
we alter your internal energy source from carbohydrates to ketones. Below
is an outline of what you can expect physically over the next 3 weeks.
Days 1-4: This is when your body depletes glycogen (sugar) stores and goes into
nutritional ketosis (fat burning mode). For most people this will be a smooth transition,
but for a small minority it may be difficult based on previous lifestyle or eating habits -
just stay focused on how fantastic you will feel one dress size smaller.
Week 1: Around days 3-4 , you will wake up with more mental clarity and energy than
you have experienced in years! You will now be in the ‘active weight loss’ phase and on
your way to a smaller dress size. The scales should drop consistently from here.
Week 2: You are still in an ‘active weight loss’ phase. Cravings and hunger will have
subsided, your energy will increase further and you may now have to remind yourself to
eat.
Week 3: Your weight loss may naturally slow down this week as your body adjusts
hormonally, but you will be close a 5kg/11lb loss, so even small drops make a difference.
Plateaus in week 3 are normal, healthy and expected!
NOTE: If you are interested in maximizing your weight loss over the 30 days, please read
the chapter on intermittent fasting (IF), ‘The Argument Against Breakfast,’ in this guide.
To practice IF on this plan, just skip breakfast a few times each week, or for the entire 30
days.
30 DAYS ONE DRESS SIZE CHALLENGE | 2020 7Food Plan
Create all your meals and snacks by choosing options from this food plan. Use ONLY
foods listed here. It is vital you follow the plan 100% - each meal is optimized for
maximum weight loss. If you ‘cheat’ on this diet, you could switch your body out of
ketosis and it may take days to return to that fat burning state.
Once your body is in ketosis, you will not feel hungry, but it is important to eat your
lunch and evening meal, so your body gets the nutrition it needs for health. You CAN
skip breakfast and snacks if preferred.
To stay in ketosis it is crucial that you stick to the serving sizes listed below and eat
each meal separately. Never combine meals or snacks.
30 DAYS ONE DRESS SIZE CHALLENGE | 2020 8Food Plan
IMPORTANT THINGS TO KNOW: Serving Sizes
It is VITAL that you stick to the serving sizes
Hydration & Salt
outlined in the guide and that you eat each
Water meal separately.
You must consume 6–8 glasses of water Quality of Foods
per day. Hydration helps weight loss and
Wherever possible we recommend using
is very important for bowel function and
homegrown, spray free and organic fruits,
electrolyte balance, both of which can
proteins and vegetables. The build-up of
be affected when eliminating grains and
toxins from low quality food can lead to
legumes from your diet.
health issues.
Tip - if you are not a big fan of water, try Vegetables
adding a cinnamon stick to your water Try to include sea vegetables and
bottle. You can reuse the same stick for
microgreens/sprouts in your vegetable
several days; it tastes great and cinnamon
is a natural weight loss spice. servings daily. We also recommend one raw
vegetable salad with your lunch or dinner
protein serving daily.
Salt
Protein
Himalayan or Celtic salt MUST be
consumed daily on a ketogenic diet. Ensure We recommend you have 3–4 servings
every meal is salted and if you begin to of salmon or sardines per week for
cramp or experience mood changes, try omega 3 balance which helps decrease
increasing your salt intake. inflammation.
Weighing Food Fats
All serving sizes are based on RAW or We recommend starting with 5 fat serves
uncooked food weights. per day, and consume no less than 3 fat
serves per day for women (5 for men). See
Fat Tips section.
FODMAP’s are a group of short chain carbohydrates and sugar alcohols that can
adversely affect people with Irritable Bowel Syndrome (IBS). If you don’t suffer
with IBS, please ignore the FODMAPs notations in the food lists and feel free to
consume all the foods coded with (F) in the food lists.
FODMAP’s stands for Fermentable Oligosaccharides, Disaccharides,
Monosaccharides, and Polyols, these are poorly absorbed in some gut and bowel
types creating fermentation in the bowel and are linked to digestive issues like
gas, bloating, stomach pain, diarrhea and constipation.
30 DAYS ONE DRESS SIZE CHALLENGE | 2020 9Breakfast Options
Breakfast is optional! As we get into the 30 day challenge I will explore
this more in a Facebook Live event with you. You can also refer to my
article here, The Argument Against Breakfast (pg 37).
CREATING A NOURISHING BREAKFAST
Choose a breakfast option from your food plan on page 11 and
remember to be creative. You may wish to use some of your daily
allowance of fat such as hollandaise on your eggs.
Ensure you don’t consume all your daily fat allowance in breakfast,
and take off your total daily allowance of 3-5 fat serves.
If you choose to have fruit this needs to come off your daily fruit
allowance.
30 DAYS ONE DRESS SIZE CHALLENGE | 2020 10Food Plan
breakfasT OPTIONs
If you choose to eat breakfast please note that the protein options DO NOT
count towards your daily protein allowance, but both fruit and fat servings
ARE taken off your daily allowance so must adjust your portions accordingly.
Choose from ONE of the following options:
· One of the following vegetarian-based proteins + greens from the Free
vegetables list *
• Eggs (2 for women; 3 for men), poached, boiled, scrambled,
omelet plus wilted greens
• OR Tempeh or cottage cheese (80 g or 2.8 oz for women; 100
100
g forgmen
for men plus wilted greens
· ¼ cup (2 fl oz) yogurt (dairy or coconut) with 1/2 fruit serve from the
Fruits list (e.g. 50 g or 1.8 oz berries)**
· Green smoothie with ½ serve of fruit from the Fruits List list and greens
from the Free Vegetables list such as spinach, kale, swiss chard + ¼
avocado.
sNack (optional)
One fruit serve from the Fruits list + one fat serve from the Fats lists*
luNch
One protein serve from the Proteins list:
+ one serve of mixed vegetables from the Weighed Vegetables List
+ 21-2
cups (2 (2
cups big handfuls)
big vegetables
handfuls) from
vegetables fromthe Free
the Vegetables
Free List
Vegetables list
+ 1–2 fat serves* from any of the Fats lists
sNack (optional)
One fruit serve from the Fruit list + one fat serve from any of the Fats lists*
eveNINg meal
One protein serve from the Proteins list
+ one serve of mixed vegetables from the Weighed Vegetables List
++ 21-2
cups (2 (2
cups bigbig
handfuls) vegetables
handfuls) from
vegetables the
from Free
the Vegetables
Free List
Vegetables list
+ 1–2 fat serves* from any of the Fats lists
*Ensure youhave
*Ensure you haveno no more
more and
and no nothan
less less
3-5than
total 3–5 total (women)
fat serves fat serves
or 5(women) or
total fat serves
(men) across your meals and snacks for the day. See Fat Tips Section.
5 total fat serves (men) across your meals and snacks for the day.
30 DAYS ONE DRESS SIZE CHALLENGE | 2020 11Sample Meal Plans
I have provided precise lists of allowed foods with exact portion sizes per meal for
optimal weight loss and health. This system is far superior to prescribed daily meal
plans because it allows for greater personal preferences and taste when designing
your menu.
It also allows you to tailor the program around your personal budget, lifestyle and any
health issues or food intolerances that you may have.
Use this example menu as a guide to help you to develop your own meal plan,
but feel free to adjust meal times to suit your lifestyle. Reach out in our Facebook
community for advice & inspiration on meal planning and recipes to suit your
personal preferences!
Note: unless you are pescatarian, it is best not to combine vegetarian and meat
sources of protein for your lunch & dinner meals on this plan.
30 DAYS ONE DRESS SIZE CHALLENGE | 2020 122 poached eggs, wilted spinach, hollandaise sauce
1 dried fig, 30g walnuts
Tinned salmon, cucumber, fennel, lettuce, homemade mayo
Smoothie with raspberries, rocket & avocado
African beef skewers, cauliflower cous cous, yoghurt dressing
2 minute omelete, baby spinach & tablespoon butter
Yoghurt & berries
Homemade protein powder smoothie & green salad
30g mixed nuts & 1 medium mandarin
Tempeh stir-fry w/ mixed vege, bok choy, ginger, garlic & tamari
30 DAYS ONE DRESS SIZE CHALLENGE | 2020 13Food Plan
Daily food
Breakfast Choose breakfast from your breakfast list each day. We recommend a vegetarian
based protein for this meal (vegetarian protein does not count towards your 2
daily protein servings).
Fruit Choose 2 pieces of fruit from your allowable fruit list. Do not consume both pieces
at the same time. Have one for morning tea, and one for afternoon tea, or after
dinner.
Fat Women: 3 to 5 fat portions daily (depending on activity levels).
Men: 5 fat portions daily.
Fat servings will largely depend on your exercise level, and how much weight you
have to lose. The more weight you have to lose, the more fats you will be able to
consume and still acheive consistent weight loss results. Fat consumption should
be spread out evenly across the day.
Protein Women: 2 x 100g/3.5oz servings of allowable protein. If you are physically active
you can increase your evening protein to 150 grams.
Men: 2 x 150g/5.3oz servings of allowable protein.
Split your 2 protein portions into two meals.
Vegetables Women: 2 x 100g/3.5oz servings of allowable vegetables.
Men: 2 x 150g/5.3oz servings of allowable vegetables.
Split your vegetable servings into lunch and dinner.
Dietary precautions
Water Hydration is highly important. As a minimum drink at least 6 to 8 glasses of
water daily. Hydration is crucial on a ketogenic diet to keep your bowel working
optimally and to balance electrolytes. It is normal for bowel function to slow while
eliminating grains and legumes, so proper hydration levels are important.
Tip: Add a cinnamon stick to your water bottle. You can re-use the same stick for
several days. Cinnamon is a natural weight loss spice as it stimulates metabolism.
Other drinks (See drinks list) Avoid alcohol (come on, it’s only three weeks). We recommend drinking several
cups of herbal tea daily. Visit www.tleaft.co.nz for a wonderful range of teas. We
recommend the White Rose, Restful, Kawakawa and Ginger Tea.
Salt Salt is CRITICALLY important while on a ketogenic diet. Himalayan salt must
be consumed daily. Ensure all your meat and vegetables are salted. Electrolyte
balance may suffer while on this diet. If you begin to cramp or experience mood
changes, increase your salt intake.
Stick 100% to the food list.
Each meal is optimised for ketosis and will result in maximum weight loss. If you ‘cheat’
on this diet, you could switch out of ketosis and may take days to return to this state.
Once your body is in ketosis, most people do not feel hungry, however it is important
to eat your lunch, dinner and fruits as outlined in the food plan because your body
requires it nutritionally.
You CAN skip snacks, nuts, and breakfast if you choose.
30 DAYS ONE DRESS SIZE CHALLENGE | 2020 1430 DAYS ONE DRESS SIZE CHALLENGE | 2020 15
Food lists - The food lists below have been refined over two decades and the types of
food and quantities are designed to maximize weight loss, while optimising health. If it
is not on the food list, please do not eat it!
Vegetables
All vegetables are to be weighed raw. Daily allowance: Two serves of vegetables per day - one with
lunch and one with your evening meal, plus two serves of free vegetables per day (1-2 cups).
Weighed Vegetables
One serve mixed vegetables totaling 100 g or 3.5 oz for women (150 g or 5.3 oz for men).
Note that some vegetables should be consumed in smaller quantities, due to being higher in
carbohydrates. These limits are noted below, weight limited vegetables can be combined with
other vegetables to make up total serving size.
Artichoke (F) Kohlrabi
Asparagus (F) Leek (F)
Broccoli (F) Mushrooms (F)
Brussels sprouts (F) Okra
Cabbage, including wombok (F) Onion, red or white (F)
Red Capsicum/bell pepper Pumpkin (raw only)
(green capsicum is a FODMAP food) Radish
Carrot (limit to 30 g or 1.1 oz; Shallots (F)
raw or fermented only) Spring onion (the white part is a
Cauliflower (F) FODMAP)
Celery (F) Sea vegetables
Chili peppers (hot) Sweet potato/kumara (limit to 60 g or 2.1
Cucumber oz)
Edamame beans Turnip
Eggplant/aubergine (F) Tomato (limit to 30 g or 1.1 oz)
Fennel (F) Tomato paste (limit to 10 g or 0.4 oz) (F)
Garlic (F) Tomato sauce, low sugar
Gourds (limit to 25 g or 0.9 oz) (F)
Green beans (limit to 50 g or 1.8 0z) Zucchini/courgetti
Free Vegetables F) are high FODMAP foods, refer to note on pg 9
These are great for bulking up your meals and snacks and are crucial for health. One
serve equals 2 cups (or 2 large handfuls).
Bok choy Pak choi
Kale Rocket (arugula)
Kai-lan / Gai-lan Silverbeet/Swiss chard/ Spinach
Lettuce (green leaf) Sprouts (homemade)
Microgreens (i.e. watercress etc.) Water Spinach
30 DAYS ONE DRESS SIZE CHALLENGE | 2020 1630 DAYS ONE DRESS SIZE CHALLENGE | 2020 17
Fruit
Daily allowance: Two serves per day (one for a morning snack and one for an afternoon
snack). If half a fruit portion is used for breakfast, reserve remaining half portion for a
snack later in the day.
For optimal weight loss you MUST stick to the serving sizes listed and try to eat fruit
2 hours either side of your main meals.
Apricots (F) 2 small
Blackberries (F) 100 g or 3.5 oz
Blueberries 100 g or 3.5 oz
Boysenberries (F) 100 g or 3.5 oz
Cherries 6
Feijoas 2 medium
Fig, fresh or dried, unsweetened 1
Grapes 30 g or 1.1 oz
Grapefruit 85 g or 3 oz
Honeydew melon 100 g or 3.5 oz
Lemon/lime 1 medium or 130 g or 4.6 oz
Kiwifruit, green only 75 g or 2.6 oz
Mandarin 1 medium
Nectarine (F) 1 small
Orange 100 g or 3.5 oz
Papaya 100 g or 3.5 oz
Pawpaw 100 g or 3.5 oz
Peach 1 medium
Pineapple, natural, not tinned 80 g or 2.8 g
Plum 2 small
Raspberries 100 g or 3.5 oz
Rock melon (cantaloupe) 100 g or 3.5 oz
100 g or 3.5 oz
Strawberries
90 g or 3.2 oz
Tangerine
100 g or 3.5 oz
Tomato
Skip a fruit serve if you add the following to your daily fat serves:
Coconut flour 50 g or 1.8 oz
Chocolate, 70%+ 25 g or 0.9 oz
30 DAYS ONE DRESS SIZE CHALLENGE | 2020 1830 DAYS ONE DRESS SIZE CHALLENGE | 2020 19
Protein
Daily allowance: Two serves per day (one with lunch and one with your evening meal).
Note: Serving sizes below are raw. 100 g raw weight (unless otherwise stated) = 80 g cooked.
Free-range Poultry Women Men
Chicken breast
100 g or 3.5 oz 150 g or 5.3 oz
Chicken thighs
100 g or 3.5 oz 150 g or 5.3 oz
100 g or 3.5 oz
Duck breast, skinless, farmed 150 g or 5.3 oz
Turkey breast meat 100 g or 3.5 oz
150 g or 5.3 oz
Red Meat
Eye fillet steak
100 g or 3.5 oz 150 g or 5.3 oz
Porterhouse steak 100 g or 3.5 oz 150 g or 5.3 oz
Lean beef steak, any cut 100g or 3.5 oz 150g or 5.3 oz
Beef jerky
50 g or 1.8 oz 70 g or 2.5 oz
100 g or 3.5 oz
Lean lamb steak 150 g or 5.3 oz
100 g or 3.5 oz
Lean lamb loin 150 g or 5.3 oz
100 g or 3.5 oz
Pork tenderloin 150 g or 5.3 oz
100 g or 3.5 oz
Free-range pig 150 g or 5.3 oz
100 g or 3.5 oz
Free-range bacon 150 g or 5.3 oz
100 g or 3.5 oz
Venison 150 g or 5.3 oz
100 g or 3.5 oz
Wild game 150 g or 5.3 oz
Liver (including pate) 80 g or 2.8oz 100 g or 3.5 oz
100g or 3.5oz
Mince (ground beef), lean 150g or 5.3oz
Mince (ground beef), regular 80g or 2.8oz 100g or 3.5oz
30 DAYS ONE DRESS SIZE CHALLENGE | 2020 20Seafood Women Men
Fish, monkfish
100 g or 3.5 oz 150 g or 5.3 oz
Fish, pacific cod
100 g or 3.5 oz 150 g or 5.3 oz
Mussels
100 g or 3.5 oz 150 g or 5.3 oz
Oysters, pacific raw 150 g or 5.3 oz
100 g or 3.5 oz
Prawns (Shrimp), raw
100 g or 3.5 oz 150 g or 5.3 oz
Salmon, pink
100 g or 3.5 oz 150 g or 5.3 oz
Salmon, cold smoked
100 g or 3.5 oz 150 g or 5.3 oz
Salmon, unflavoured hot smoked
80 g or 2.8 oz 100 g or 3.5 oz
Scallops
60 g or 2.1 oz 80 g or 2.8 oz
Tinned salmon, sardines, 100 g or 3.5 oz 150 g or 5.3 oz
anchovies, etc.
White fish, any 100g or 3.5 oz 150g or 5.3 oz
Vegetarian and Vegan Protein
Eggs, whole*
2 medium 3 medium
Tempeh*
100 g or 3.5 oz 150 g or 5.3 oz
Cottage cheese*
80 g or 2.8 oz 100 g or 3.5 oz
Paneer
80 g or 2.8 oz 100 g or 3.5 oz
Hemp Seeds
60 g or 2.1 oz 80 g or 2.8 oz
Edamame 120 g or 4.2 oz 150 g or 5.3 oz
40 g or 1.4 oz
Lupin flakes/ flour 55 g or 1.9 oz
Homemade protein powder (see recipes) See recipe See recipe
*Optional vegetarian breakfast proteins
NOTE: On the following page we cover omega 3 to omega 6 ratios. Too much
omega 6 in the diet increases inflammation and omega 3 counteracts that as long
as the two are balanced. Modern diets can be as high as 21:1 omega 6 to omega
3, which is why inflammation is so rampart today.
Aim to have 3-4 servings of salmon or sardines per week for omega 3 balance.
30 DAYS ONE DRESS SIZE CHALLENGE | 2020 21Fat Tips
Fats should be consumed with each meal and should be organic
wherever possible.
Fats lower the glycemic load of carbohydrates. Maintaining a low glycemic load (sugar/
insulin load) in your body is vital for your ketogenic success.
Cooking with fats Omega 6:3 ratio
As a rule of thumb, animal fats and Because maintaining a balanced ratio of
coconut oil are safe for high-heat cooking, omega 6 to omega 3 is crucial for health,
while cold pressed nut and seed oils we also recommend you supplement
should be consumed cold only. Olive, your diet with krill oil which helps reduce
avocado and macadamia oils can be used inflammation from omega 6.
in low heat cooking. If an oil or fat smokes,
discard it, cool the pan and begin again.
How many fat serves should I have
each day?
As you are easing into the program I
suggest you start with 5 fat servings per day
and see how your weight loss tracks. If you
are choosing to continue exercising then
keep up 5 servings.
This is not a low-fat diet, so reducing fat
servings will NOT improve your results. In
fact sometimes it can slow weight loss.
Don’t go over 5 servings and never go under
3 unless one of my support team have
advised you to. You can seek additional
guidance on the number of fat serves that is
right for you in the Facebook community.
30 DAYS ONE DRESS SIZE CHALLENGE | 2020 22Fats
Daily allowance: 3 fat serves daily for women; 5 fat portions daily for men. Allowable fats
include those listed below under Oils & Fats, Food Fats and Dairy Fats.
Fat consumption MUST be spread out evenly across the day.
Oils & Fats
Too much omega 6 in the diet increases inflammation. Omega 3 counteracts that, so
maintaining a balanced ratio of omega 6 to omega 3 is crucial for health.
Cold-Pressed Oils Omega 6:3 Ratio* Serving Size
Low in omega 6 – use most
frequently
Coconut oil 1 tbsp or 0.5 fl oz
Flaxseed oil (refrigerate) 1 tbsp or 0.5 fl oz
Hemp oil 1 tbsp or 0.5 fl oz
Macadamia oil (refrigerate) 1 tbsp or 0.5 fl oz
Moderate in omega 6
Avocado oil (refrigerate) 1 tbsp or 0.5 fl oz
Olive oil 1 tbsp or 0.5 fl oz
Walnut oil 1 tbsp or 0.5 fl oz
High in omega 6 – use
sparingly
Almond oil 1 tbsp or 0.5 fl oz
Peanut oil 1 tbsp or 0.5 fl oz
Sesame oil 1 tbsp or 0.5 fl oz
Animal Fats
Bacon fat 1 tbsp or 0.5 fl oz
Beef tallow 1 tbsp or 0.5 fl oz
Chicken fat 1 tbsp or 0.5 fl oz
Duck fat 1 tbsp or 0.5 fl oz
Fish oil, cod liver oil (high Free
quality molecular)
Krill oil (distilled, mercury-free) Free
30 DAYS ONE DRESS SIZE CHALLENGE | 2020 23Food Fats
Serving Size
Alfredo sauce ¼ cup or 2 fl oz
Avocado 100 g or 3.5 oz
Béarnaise sauce 1½ tbsp or 0.75 fl oz
Blue cheese dressing, 1½ tbsp or 0.75 fl oz
homemade
Caesar dressing 1½ tbsp or 0.75 fl oz
Chia seeds 40 g or 3 tbsp or 1.5 fl oz (up to 2 serves per
day)
Chocolate, 70%+ 25 g or 0.9 oz (limit 1 serve per day –
counts as one fat plus one fruit)
Cocoa/cacao butter 1 tbsp or 0.5 fl oz
Coconut butter 2 tbsp or 1 fl oz
Coconut cream/milk, 100% 100 ml or 3.5 fl oz
natural
Coconut flesh, raw and fresh 45 g or 1.6 oz
Coconut flour 50 g or 1.8 oz (counts as one fat plus one fruit)
Coconut yogurt, natural, ¼ cup or 2 fl oz
unsweetened, full fat
Deb’s Herby Crackers 70 g or 2.5 oz
Deb’s Keto Chocolates 30 g or 1.1 oz
Flax seeds (linseed) 40 g or 3 tbsp or 1.5 fl oz (up to 2 serves per
day)
Hollandaise sauce, 1 tbsp or 0.5 fl oz
homemade
Mayonnaise, homemade 1½ tbsp or 0.75 fl oz
Olives 50 g or 1.8 oz
Thousand island dressing 1½ tbsp or 0.75 fl oz
30 DAYS ONE DRESS SIZE CHALLENGE | 2020 24Food Fats
Nuts & Seeds Serving Size
Almonds, raw activated 30 g or 1.1 oz
Almond butter 2 tbsp or 1 fl oz
Brazil nuts, raw activated 30 g or 1.1 oz
Hazelnuts, raw activated 30 g or 1.1 oz
LSA (ground linseed, 2 tbsp or 1 fl oz
sunflower seed, almond)
Macadamia, raw 30 g or 1.1 oz
Macadamia butter 2 tbsp or 1 fl oz
Nut milk, homemade (1 cup 200 ml or 7 fl oz
nuts making 1 liter)
Pecans, raw activated 30 g or 1.1 oz
Peanut butter 2 tbsp or 1 fl oz (limit 1 serve daily)
Pumpkin seeds 2 tbsp or 1 fl oz
Sesame seeds 2 tbsp or 1 fl oz
Tahini, hulled 2 tbsp or 1 fl oz
Walnuts, raw activated 30 g or 1.1 oz
Watermelon seeds, raw 50 g or 1.8 oz
activated
30 DAYS ONE DRESS SIZE CHALLENGE | 2020 25Dairy Fats
Serving Size
Butter 1 tbsp or 0.5 fl oz
Buttermilk ½ cup or 4 fl oz
Cultured cream, homemade 3 tbsp or 1.5 fl oz
Full-fat heavy cream 2 tbsp 2 tbsp or 1 fl oz
Ghee (clarified butter) 1 tbsp or 0.5 fl oz
Milk, full fat, silver top (non- 200 ml or 7 fl oz
homogenized)
Milk kefir, homemade 200 ml or 7 fl oz
Ricotta, whole milk, full fat ¼ cup or 2 fl oz
Sour cream, full fat 4 tbsp or 2 fl oz
Yogurt, full fat, Greek ¾ cup or 150g or 5.3 oz
Cheeses
Blue cheese 40 g or 1.4 oz
Brie 40 g or 1.4 oz
Camembert 40 g or 1.4 oz
Cottage cheese, full fat 100 g or 3.5 oz
Cream cheese, full fat 2 tbsp or 1 fl oz
Feta 50 g or 1.8 oz
Mascarpone 30 g or 1.1 oz
Parmesan 35 g or 1.2 oz
30 DAYS ONE DRESS SIZE CHALLENGE | 2020 2630 DAYS ONE DRESS SIZE CHALLENGE | 2020 27
Drinks
Include Limit
Water Soda water
Drink at least 6–8 glasses of water Coffee without milk (optional)
daily.
If you choose to drink coffee, have it
black or with cream, and count the
cream as a fat serve. Do not add milk.
Bone broth
as this is higher in carbohydrates. If
Bone broth can be very soothing for having decaffeinated coffee, choose the
people with sensitive stomachs, joint chemical-free Swiss water process decaf.
pain or any inflammatory condition. We recommend limiting coffee intake to
The broth should be organic, and one cup per day for optimal results.
preferably homemade (see recipes in
Avoid
the Facebook group). Drink 1–2 cups
per day or you could use the broth as Alcohol
a soup base.
Avoid all alcohol. It’s only 30 days! In
excess, alcohol is inflammatory and can
therefore prevent weight loss. Alcohol
Teas
can also lower your resolve and after a
Enjoy a wide range of normal and few drinks you may be tempted to go off
herbal teas with no sweeteners or plan!
artificial additives. Some fruit teas are
high in carbs, so check the label for
those with less than 1g of carb per Soda
serve. Herbal teas can contribute to
Avoid all sodas, including soda water and
your water intake.
sparkling water, as these are highly acidic
to the body.
Apple cider vinegar (ACV)
1 tbsp into hot water is a good Fruit juices
digestive aid and helps alkalize
These are too high in sugar and can
the body. We recommend Braggs
seriously affect weight loss.
Apple Cider Vinegar, with the
Mother Culture, available at many
supermarkets and wholefood stores.
Avoid ALL artificial sweeteners
(e.g. Aspartame, Splenda, Nutrasweet,
saccharin, 921). These are neurotoxic,
pro-inflammatory and have been
proven to stimulate insulin levels and
weight gain. They have also been
linked to cancers.
30 DAYS ONE DRESS SIZE CHALLENGE | 2020 28Herbs & Spices
Use Freely Superfoods
Fresh basil, parsley, cilantro (coriander These can be added to your smoothies,
leaves), mint, marjoram, sage, rosemary,
snacks, or meals in moderation. We
thyme, oregano, etc.
recommend the following:
Fresh garlic, ginger, tumeric,
Maca
galangal, etc.
Colostrum
Chilies, chili powder/flakes,
cayenne pepper, etc. Camu
Cacao
Paprika, cumin, coriander, garam
masala, turmeric, etc. Lucuma
Spice and curry mixes – ensure these Fine kelp powder
are free of flavorings, colorings,
sweeteners, oils, flavor enhancers, MSG,
and preservatives.
30 DAYS ONE DRESS SIZE CHALLENGE | 2020 29Condiments
Condiments and Pantry Items, Limited quantities of:
use in moderation. Capers
Apple cider vinegar, other natural vinegars
Pickled artichoke, sugar free
Balsamic vinegar (limit 2 tsp per day)
Pickled gherkins, sugar free
Broths, stocks and bouillon (MSG and
Pickled onions, sugar free
additive free)
Fish sauce
Garlic
Gelatin (we recommend Great Lakes brand)
Ginger
Lemon and lime juice
Mustards, sugar free
Tamari (naturally fermented soy sauce)
Horseradish
Miso paste
Kelp (sea tangle) noodles, unlimited
Protein powder (see recipes)
Shirataki (konjac yam) noodles and pasta
Sweeteners
Up to 2 servings per day. Note that these can throw you out of ketosis. We recommend
avoiding sweeteners until week 3 when you have achieved a stable state of ketosis.
Serving Size
Stevia, natural green leaf Unlimited
Erythritol or xylitol 2 tsp
Coconut sugar - 1 tsp per day 1 tsp
Maple syrup 1 tsp
Yacon syrup 2 tbsp
30 DAYS ONE DRESS SIZE CHALLENGE | 2020 30This food list is designed to print off and stick to your fridge, and can be used as an easy access guide
to be used in conjunction with your Weight Loss Tracker and Food Diary when planning meals.
VEGETABLES FRUIT RED MEAT
All vegetables are weighed raw Apricots - 2 small Eye fillet steak
Mixed vegetable portion size: Blackberries - 100g/3.5oz Porterhouse steak
100g/3.5oz for women Blueberries - 100g/3.5oz Lean beef steak, any cut
150g/5.3oz for men Boysenberries - 100g/3.5oz Mince (ground beef), lean
observe quantity limits on Cherries - 6 Mince (ground beef), regular -
vegetables where noted Feijoas - 2 medium 80g/2.8oz (women) - 100g/3.5oz (men)
Artichoke Fig, fresh or dried, unsweetened - 1 Beef Jerky -
Asparagus Grapes - 30g/1.1oz 50g/1.8oz (women - 70g/2.5oz (men)
Broccoli Grapefruit - 85g/3oz Lean lamb steak
Brussels Sprouts Honeydew melon - 100g/3.5oz Lean lamb loin
Cabbage Lemon/Lime - 1 medium/130g/4.6oz Pork tenderloin
Capsicum/Bell pepper Kiwifruit, green only - 75g/2.6oz Free-range pork
Carrot (limit 30g/1.1oz) Mandarin - 1 medium Free-range bacon
Cauliflower Nectarine - 1 small Venison
Celery Orange - 100g/3.5oz Wild game
Chili peppers (hot) Papaya - 100g/3.5oz Liver -
Cucumber Paw paw - 100g/3.5oz 80g/2.8oz (women) - 100g/3.50z (men)
Edamame beans Pineapple, natural - 80g/2.8g
Eggplant/aubergine Plum - 2 small SEAFOOD
Fennel Raspberries - 100g/3.5oz Mussels
Gourds Rock melon/cantaloupe - 100g/3.5oz Oysters, Pacific, raw
Green beans (limit 50g/1.8oz) Strawberries - 100g/3.5oz Prawns/shrimp
Kohlrabi Tangerine 90g/3.2oz Salmon, pink
Leek Tomato - 100g/3.5oz Salmon, cold smoked
Mushrooms Salmon, hot smoked -
Okra Skip a fruit serve when adding 80g/2.8oz (women) - 100g/3.5oz (men)
Onion, red or white the following fat serves: Scallops -
Pumpkin, raw Coconut flour - 50g/1.8oz 60g/2.1oz (women) - 80g/2.8oz (men)
Radish Chocolate 70%+ - 25g/0.9oz Tinned salmon, sardines, anchovies
Shallots White fish, any
Spring onion DRINKS
Sea vegetables Water VEGETARIAN PROTEIN
Sweet potato/kumera (limit 60g/2.1oz) Bone Broth *breakfast options
Turnip Herbal Teas *Eggs, whole -
Tomato (limit 30g/1.1oz) Coffee, without milk (limit) 2 (women) - 3 (men)
Tomato paste (limit 10g/0.4oz) Soda water (limit) *Tempeh
Tomato sauce, low sugar (limit 25g/0.9oz) *Cottage cheese -
Zucchini/courgette PROTEIN 80g/2.8oz (women) - 100g/3.5oz (men)
Wombok All proteins are weighed raw Paneer -
Protein portion size: 80g/2.8oz (women) - 100g/3.5oz (men)
FREE VEGETABLES 100g/3.5oz for women Hemp Seeds -
Bok Choy 150g/5.3oz for men 60g/2.1oz (women) - 80g/2.8oz (men)
Kale unless otherwise stated Edamame -
Kai-lan/Gai-lan 120g/4.2oz (women) -
Lettuce POULTRY 150g/5.3oz (men)
Microgreens preferably free range Lupin flakes/flour -
Pak Choi Chicken Breast 40g/1.4oz (women) - 55g/1.9oz (men)
Rocket/aragula Chicken thigh Homemade protein powder -
Silverbeet/Swiss Chard/Spinach Sprouts Duck breast, skinless see recipes
Water Spinach 30 DAYS ONE
Turkey breast DRESS SIZE CHALLENGE | 2020 31This food list is designed to print off and stick to your fridge, and can be used as an easy access guide
to be used in conjunction with your Weight Loss Tracker and Food Diary when planning meals.
FATS Hollandaise sauce, homemade - CHEESE
1 tbsp/0.5 fl oz Blue cheese - 40g/1.4oz
OILS Mayonnaise, homemade - Brie- 40g/1.4oz
1 tablespoon per serve 1 1/2 tbsp/0.75 fl oz Camembert - 40g/1.4oz
Almond oil Olives - 50g/1.8 oz Cottage cheese, full fat 100g/3.5oz
Avocado oil Thousand Island Dressing - Cream cheese, full fat - 2 tbsp/1 fl oz
Coconut oil 1 1/2 tbsp/0.75 fl oz Feta - 50g/1.8oz
Flaxseed oil Mascarpone - 30g/1.1oz
Hemp oil NUTS AND SEEDS Parmesan - 35g/1.2oz
Macadamia oil 30g/1.1oz per serve,
Olive oil unless otherwise stated HERBS & SPICES
Peanut oil Almonds, raw activated use freely
Sesame oil Brazil nuts, raw activated Example: fresh basil, parsley,
Walnut oil Flaxseeds/linseed - 40g/3tbsp/1.5 fl oz coriander/cilantro, mint, marjoram,
Hazelnuts, raw activated sage, rosemary, thyme, oregano,
ANIMAL FATS LSA (ground linseed, sunflower seed, garlic, ginger, chili, turmeric root etc
1 tablespoon per serve, almond) - 2 tbsp/1 fl oz
unless otherwise stated Macadamia, raw Dried spices & mixes (pure spices only)
Bacon fat Nut milk, homemade - 200ml/7fl oz
Beef tallow Pecans, raw activated CONDIMENTS & PANTRY
Chicken fat/schmalz Sesame seeds - 2 tbsp/1 fl oz Apple cider vinegar & other
Duck fat Tahini, hulled - 2 tbsp/1 fl oz natural vinegars
Fish oil, cod liver oil (high quality Walnuts, raw activated Balsamic vinegar (limit, 2 tsp per day)
molecular distilled) - Watermelon seeds, raw activated - Broths, stocks, bouillon
standard high dose is ‘free’ 50g/1.8 oz (MSG additive free)
Krill oil (distilled, mercury free) - Fish sauce
standard high dose is ‘free’ Nut butters Gelatin
e.g. almond, macadamia, peanut - Lemon & lime juice
FOOD FATS 2 tbsp/1 fl oz Mustards, sugar free
Alfredo sauce - 1/4 cup/2fl oz limit peanut butter to one serve per day Tamari
Avocado - 100g/3.5oz Horseradish
Bearnaise sauce - 1 1/2 tbsp/0.75fl oz DAIRY FATS Miso paste, unpasteurized
Blue cheese dressing, homemade - portion sizes listed below Kelp noodles - unlimited
1 1/2 tbsp/0.75fl oz Butter - 1 tbsp/0.5 fl oz Shirataki/konjac yam noodles
Caesar dressing - 1 1/2 tbsp/0.75 fl oz Buttermilk - 1/2 cup/4 fl oz
Chia seeds - 40g/3tbsp/1.5 fl oz Cultured cream - 3 tbsp/1.5 fl oz limited quantities of:
Chocolate, 70%+ - 25g/0.9oz - Full-fat heavy cream - 2 tbsp/1 fl oz Capers
counts as 1 fruit + 1 fat serve Ghee - 1 tbsp/0.5 fl oz Pickled artichoke, sugar free
Cocao butter - 1 tbsp/0.5 fl oz Milk, full fat, non-homogenized - Pickled gherkins, sugar free
Coconut butter - 2 tbsp/1 fl oz 200ml/7fl oz Pickled onions, sugar free
Coconut cream/milk, 100% Milk kefir, homemade - 200ml/7 fl oz
natural -100ml/3.5fl oz Ricotta, full fat - 1/4 cup/2 fl oz SWEETENERS
Coconut flesh, raw and fresh - 45g/1.6 oz Sour cream, full fat - 4 tbsp/2 fl oz Up to 2 servings per day,
Coconut flour - 50g/1.8 oz - Yogurt, full fat, Greek - avoid until week 3
counts as 1 fruit + 1 fat serve 3/4 cup/150g/5.3 oz
Coconut yogurt, natural, Stevia, natural green leaf - unlimited
unsweetened, SUPERFOODS Erythritol or xylitol - 2 tsp
full fat - 1/4 cup/2 fl oz in moderation Coconut sugar - 1 tsp per day
Deb’s Herby Vege Crackers - 70g/2.5 oz Maca, Colostrum, Camu, Cacao, Maple syrup - 1 tsp
Deb’s Keto Chocolates - 30g/1.1 oz Lucuma, Fine kelp powder Yacon syrup - 2 tbsp
30 DAYS ONE DRESS SIZE CHALLENGE | 2020 3230 DAYS ONE DRESS SIZE CHALLENGE | 2020 33
30 DAYS ONE DRESS SIZE CHALLENGE | 2020 34
Your Progress
Download your Weight Loss Tracker and Food Diary from the link in your Welcome Email.
Monitoring your weight loss Chest: around the nipple line
On day 1 of the challenge weigh Underarm: underneath the armpits and
yourself and record your weight on the on top of the breast
first page of your Weight Loss Tracker
and Food Diary. The best time to weigh Arms: both arms, wrist and midway
yourself is first things in the morning, between shoulder and elbow
naked, straight after you have used the
toilet! If a daily weigh in does not work Keeping a food diary is essential
for you, then you can just weigh in weekly. with this program.
We recommend you use the weight loss
Measurements tracker and food diary provided in your
Take your measurements on Day 1 welcome email to ensure you remain
and record them in the Weight Loss conscious of what you eat each day,
Tracker and Food Diary. Record your
progress weekly throughout the Not only does keeping a diary help you
Challenge and then on the 30-day to stay motivated and ensure you stick to
mark. the plan, if for some reason things aren’t
going as well as they should be, your diary
Measure: can provide clues for what changes can
be made to optimize your results, see the
Legs: both side, ankles, knees and thighs
troubleshooting chapter in this guide.
Hips: around your hip bones
Remember, during this challenge every
Waist: the smallest part of your waist
mouthful is a nourishing act of self-love.
Stomach: the widest part of your stomach
30 DAYS ONE DRESS SIZE CHALLENGE | 2020 35Exercise
Weight Loss & Exercise
After years of clinical study, I observed that the body and lead to inflammation.
my clients who exercised during active
Exercise also places your body under
weight loss did not get the same weight
stress and causes fluid build up and
loss results as those who didn’t.
bloating. While this is temporary, it can
This led me to research the effect of interfere with your daily results and be
exercise on weight loss and based on my quite disheartening.
observation and over 60 independent
Cortisol levels also rise during hard
scientific studies, I found that exercise can
exercise causing your body to go into
actually negatively affect active weight
a type of ‘lock down mode’ and that
loss.
may result in an inability to shed the
Unless you are already exercising regularly, maximum pounds, as well as stimulating
I strongly recommend you do not start. If hunger and cravings, two things you don’t
you are already exercising I recommend want on a diet.
gentle activities like yoga, walking, or
I recommend you use this time instead to
swimming.
re-connect with your body.
Activities like gym workouts, running,
cycling etc can add additional stress to
30 DAYS ONE DRESS SIZE CHALLENGE | 2020 36Argument Against Breakfast
Why the science of intermittent fasting makes sense
One way to further increase the amount a practice known as Intermittent Fasting
of weight loss on this challenge is to try or IF.
intermittent fasting. I know this concept
With IF, daily meals are consumed within
scares a lot of people, so let me explain
a 6-8 hour eating period across 24 hours.
what it is all about and why you should
IF is usually practised two or more times
even consider it beyond the weight loss
a week, but benefits can increase if it is
benefits.
practised more regularly.
Most of us have been raised believing
A scientific review in the British Journal of
that ‘breakfast is the most important
Diabetes and Vascular Disease published
meal of the day’. However new science is
by SAGE, concluded that intermittent
emerging which completely contradicts
fasting offers the potential to improve
the concept of a morning breakfast.
weight loss and enhance cardiovascular
In particular, research has found that the health of overweight and obese
wrong kind of breakfast could cause more individuals with Type 2 diabetes, as well as
harm than good. reduce cardiovascular risk.
This harm stems from stimulation of our Humans have actually evolved practising
hunger hormone (ghrelin) leading to IF. It is only in the past 150 years, once
over-eating and weight gain, as well as food become more abundant, that
the reduction of Human Growth Hormone breakfast really arrived on the scene and
(HGH) which helps build muscle and so did the global obesity epidemic.
keeps us young. Breakfast may even lead
Previously, our ancestors ate one to two
to a desensitisation to insulin, which
main meals a day. This fluctuated over
contributes to myriad of chronic diseases
famine and feast months. Humans are
including diabetes, some cancers and
designed by nature to have fluctuations in
cardiovascular disease.
caloric intake. In fact when we are fasting
Scientific evidence now points towards our body sets about repairing and healing
the health benefits of skipping breakfast, itself. Your body was built for periodic
cycles of feast and famine.
30 DAYS ONE DRESS SIZE CHALLENGE | 2020 37Some of the demonstrated health leading to a more productive workout. It
benefits of IF include: can also slow the ageing process and HGH
itself is a fat-burning hormone, so higher
1) It normalises fat hormones such as
levels result in more fat loss.
ghrelin, the hunger hormone. Ghrelin is
stimulated in the stomach to signal the 3) IF can improve cardiovascular health. In
brain to eat and remind you that you are fact, IF could be as beneficial as exercise
hungry, so if ghrelin is out of balance you for improving cardiovascular biomarkers
might be hungry a lot! by normalising blood pressure, heart rate,
and cholesterol ratios.
What’s really interesting about ghrelin is
that it changes its circadian rhythm (its 4) IF restores leptin and insulin sensitivity.
naturally fluctuating levels) dependant This can be useful for those struggling
on your eating habits. If you are used to with weight or blood sugar issues such as
eating six meals a day, ghrelin will alert diabetes.
you if you skip a meal by telling you that
5) IF reduces oxidative stress, slowing
you’re hungry.
ageing. Fasting decreases the
If you are used to eating breakfast, then accumulation of oxidative radicals in
you will be hungry at breakfast time. the cell, and thereby prevents oxidative
damage to the cellular proteins, lipids and
However it only takes a few days to
nucleic acids associated with ageing and
change the rhythm of ghrelin, meaning
disease.
it’s easy to change eating habits over just
a few days.
How to practice IF
2) IF increases levels of Human Growth The best way to practise intermittent
Hormone (HGH), also known as the Youth fasting is restrict eating hours to a six
Hormone. to eight hour period over 24 hours. An
example of this would be having your first
HGH helps repair the body and build
meal at noon and the last meal before
muscle, both important for athletes and
6pm or 8pm. This is how I eat most days.
those of us who want to stay youthful.
It is recommended to practise IF at least
So one argument for skipping breakfast,
twice a week.
especially before your morning workout,
is that it will result in higher HGH levels,
30 DAYS ONE DRESS SIZE CHALLENGE | 2020 38Here are some common ‘breakfast’ myths This is why people with diabetes report
written in Q & A style if you are still unsure better management of blood sugar
about trying IF: levels when using Intermittent Fasting
techniques.
Q/ But isn’t breakfast the most important
meal of the day? Q/ But doesn’t breakfast prevent muscle
loss, while fasting burns muscle?
A/ That quote actually came from a
breakfast cereal company as part of a A/ This is the starvation myth. Eating
marketing campaign, not a nutritional every three hours has not shown to
guideline (in case you were wondering, it increase muscle mass or prevent muscle
was Kellogg’s). loss. Eating protein around your training
appears to have more effect on muscle
So despite what you may have heard
mass than your total protein intake
to support this clever marketing slogan,
across the day. In other words it’s when
skipping breakfast doesn’t mess with your
you eat in relation to your exercise that
metabolism.
matters, not drinking a protein shake with
Humans need to fast for more than 72 breakfast.
hours/3 days before a slight (10 percent)
Q/ Doesn’t breakfast make us smarter?
drop in our metabolism is induced. IF
or skipping meals does not negatively A/ Eating breakfast before work does
impact metabolism. not increase our level of concentration.
In fact studies have shown that fasting
Q/ Won’t my blood sugar levels drop if I
in the morning may increase mental
skip breakfast?
alertness, and people report feeling more
A/ Common advice is that breakfast better productive and motivated across the day
controls blood sugar and insulin levels. when they skip breakfast.
This would depend entirely on what
It’s important to note that this may not
you eat, not only at breakfast but across
apply to children, as their brains are still
the day. Insulin is important for muscle
growing and they tend to eat a more
growth; however, it is also responsible for
carbohydrate rich diet, which in itself calls
fat storage. Fasting reduces insulin levels
for more regular meals and snacks.
and increases insulin sensitivity, reversing
insulin resistance which can lead to
metabolic syndrome.
30 DAYS ONE DRESS SIZE CHALLENGE | 2020 39Q/ So is skipping breakfast and IF for More than a decade later after my
everyone? lifestyle change, I have a BMI of 21
and a biological age of a woman 10
A/ While fasting is generally safe, it is
years younger. All my biomarkers have
not recommended for those who suffer
normalised and for a woman in her mid
with hypoglycaemia, so it’s important to
40s, my weight hasn’t fluctuated more
ensure you have healthy blood glucose
than a few kilos in years.
levels to start with. Likewise, if you have
adrenal fatigue or are living with chronic So if you are struggling to maintain your
stress then it is best to avoid fasting. And energy levels across the day, or struggling
naturally if you are pregnant or breast with your weight, consider IF. After
feeding then fasting is not recommended. coaching thousands of people through
these types of programmes, I personally
Q/ So has this style of eating worked for
believe this approach to eating is worth
me?
investigating to see if it’s right for you.
A/ When I started fasting I was Insulin
Resistant with high LDL cholesterol,
chronically high cortisol and my weight
constantly fluctuated. I craved sugars
and carbs and would fall asleep mid-
afternoon.
30 DAYS ONE DRESS SIZE CHALLENGE | 2020 40Recipes
30 DAYS ONE DRESS SIZE CHALLENGE | 2020 41Cooking Measurement
Conversion Charts
Measurement
Cup (cup) Fluid Ounces (oz) Millilitres (ml) Tablespoons (tbsp)
5 ml 1 teaspoon (tsp)
1/16 cup ½ fl oz 15 ml 1 tbsp
1/8 cup 1 fl oz 30 ml 3 tbsp
1/4 cup 2 fl oz 59 ml 4 tbsp
1/3 cup 2.5 fl oz 79 ml 5.5 tbsp
3/8 cup 3 fl oz 90 ml 6 tbsp
1/2 cup 4 fl oz 118 ml 8 tbsp
2/3 cup 5 fl oz 158 ml 11 tbsp
3/4 cup 6 fl oz 177 ml 12 tbsp
1 cups 8 fl oz 240 ml 16 tbsp
2 cups 16 fl oz 480 ml 32 tbsp
4 cups 32 fl oz 960 ml 64 tbsp
5 cups 40 fl oz 1180 ml 80 tbsp
6 cups 48 fl oz 1420 ml 96 tbsp
8 cups 64 fl oz 1895 ml 128 tbsp
Temperature Weight
Fahrenheit (°F) Celsius (°C) Imperial (oz) Metric (g)
100 °F 37 °C ½ oz 15 g
150 °F 65 °C 1 oz 29 g
200 °F 93 °C 2 oz 57 g
250 °F 121 °C 3 oz 85 g
300 °F 150 °C 4 oz 113 g
325 °F 160 °C 5 oz 141 g
350 °F 180 °C 6 oz 170 g
375 °F 190 °C 8 oz 227 g
400 °F 200 °C 10 oz 283 g
425 °F 220 °C 12 oz 340 g
450 °F 230 °C 13 oz 369 g
500 °F 260 °C 14 oz 397 g
525 °F 274 °C 15 oz 425 g
550 °F 288 °C 1 lb 453 g
30 DAYS ONE DRESS SIZE CHALLENGE | 2020 42Deb’s Fabulous Kick-Start Waffles (serves 6)
Per serve: 0.5 protein serve | 1 fat serve | best as an occasional breakfast treat
These are really delicious and so good the entire family will love them. It’s hard to
believe these are gluten and grain free. I’ve experimented over the years and this is by
far the best waffle I’ve created! These are light and fluffy when made with a little extra
care. They are so popular in our home that even the girls know the recipe by heart.
If you don’t have a waffle maker, you can make these as pancakes.
• 6 eggs, separated
• ½ cup melted butter
• ½ cup full fat non homogenised milk
• 1 tsp vanilla
• ½ cup coconut flour
• 2 tbsp tapioca flour/starch
• 2 tbsp eyrithitol or nativa sugar
• 2 tsp baking powder
• pinch Himalayan salt
1. Add the egg yolk and milk to a blender with the vanilla extract and blend while
drizzling in the melted butter. Make sure it’s not hot or you’ll cook the egg!
2. In a mixing bowl beat the egg whites until they reach soft peak. You are better to
over beat them than under beat them as they make your waffles light and fluffy.
3. In another bowl mix together your coconut flour, tapioca and baking powder.
4. Gently mix together the dry ingredients with egg yolk, butter, and milk mix. If it’s too
dry add a little extra milk.
5. Gently fold in the egg whites spoonful at a time. Try to keep as much air in them as
possible.
6. Cook in your waffle maker or fry as pancakes in your pan!
7. Serve with a little dollop of whipped cream and a few fresh berries.
Stick to ONE serve! These will reheat nicely in your toaster!
NOTE: Tapioca flour is for use in this recipe only, and not suggested for regular use on
this plan.
30 DAYS ONE DRESS SIZE CHALLENGE | 2020 4330 DAYS ONE DRESS SIZE CHALLENGE | 2020 44
2 Minute French Omelette (serves 1)
Per serve: 1 protein serve | breakfast option or vegetarian main
This is a fast and simple omelette even a child can make! You can turn this into a meal
by stuffing it with vegetables and additional protein if you like.
• 2 eggs
• 1 tbsp water
• A pinch of Himalayan salt & pepper
• 1 tsp butter
1. Mix the eggs, water, salt and pepper together but don’t over mix.
2. Add the butter to a pan and heat until it begins to turn brown.
3. Add the egg mixture to the pan and cook for one minute before flipping over.
4. Cook an additional 30 seconds to 1 minute until just cooked.
Don’t over cook your omelette or it will become dry! You are best to leave it a little
under cooked as it will continue cooking.
When you flip it out of the pan, fold it in half.
Serve immediately and enjoy!
30 DAYS ONE DRESS SIZE CHALLENGE | 2020 45Berry Hormone Balancer Protein Powder (serves 22g per serve)
Per Serve: 1 Protein | Best for Vegetarian Plan
• 1 cup chia seeds
• 1 cup flaxseeds
• 50g blueberry powder
• 50g maqui powder
• 50g maca powder
1. Grind chia & flaxseeds to a powder in a high powered blender,
taking care not to heat.
2. Pour into a bowl and whisk through blueberry, maqui & maca powder.
Store in an airtight container in the freezer.
To serve, combine protein powder with leafy greens, an allowed fat serve such as
avocado or coconut cream/milk, and water to thin to desired consistency, then blend
until smooth. Serve with a side salad with 100g vegetables to make a complete meal.
Chia Cacao Protein Powder (serves 36g per serve)
Per Serve: 1 Protein | Best for Vegetarian Plan
• 1 cup activated almonds
• 1 cup chia seeds
• 1 cup raw cacao powder
• 50g lucuma (optional)
1. Grind almonds into a powder with a high speed blender, taking care not to
blend to almond butter, pour into a large mixing bowl.
2. Grind chia seeds to a powder & add to almond powder.
3. Add all other ingredients & whisk together.
Store in an airtight container in the freezer.
To serve, combine protein powder with leafy greens, an allowed fat serve such as
avocado or coconut cream/milk, and water to thin to desired consistency, then blend
until smooth. Serve with a side salad with 100g vegetables to make a complete meal.
PROTEIN SMOOTHIES
The powder is a protein serve. The nuts in the recipe do not count as a fat
serve. Any added milk or fruit would be the fat and fruit serve.
30 DAYS ONE DRESS SIZE CHALLENGE | 2020 46Berry Keto-Muffins (Plus Chocolate Variation)
Per muffin: 1 fruit serve
These are a really simple and quick muffin you can store in the freezer and take one out each day.
I am sure these will become your new favourite muffin. Nutritionally these muffins are 31% low GI
carb, 53% fat & 16% protein. Each muffin contains 8 grams of protein, 11 grams of good fats and
6 grams of net carbs. So you can enjoy one each day, but I advise you to leave them until week 3
when your body is in a more stable ketogenic state.
• ½ cup coconut flour
• 1 good cup of ground almond
• 12 large frozen blackberries or boysenberries
• 1 ½ cups culture buttermilk (or yoghurt)
• ½ cup erythritol or nativa sugar
• 2 tsp baking powder
• 25 drops of Nu Naturals Orange Nu-Stevia or a few drops orange essential oil (edible), optional
• ¼ cup chia seed
• 3 eggs
• 1 tsp vanilla
• 1-2 tsp Plum or Raspberry freeze dried Fresh-As powder for antioxidants (optional)
• Olive oil cooking spray (optional)
1. Preheat your oven to fan-bake 170°C / 338°F
2. In a mixing bowl whisk together your eggs, Orange Nu-Stevia, vanilla and cultured buttermilk.
3. Whisk in your sifted coconut flour, baking powder and almond flour until smooth.
4. Add chia seeds and your Fresh-As powder if using.
5. Place 12 cupcake cases into a muffin pan and spray with olive oil cooking spray.
6. Fill your cases with even amounts of mixture and place one frozen berry on top of each muffin.
7. Bake for 25 mins.
8. Enjoy fresh or you can freeze!
Variation: Chocolate muffins. Reduce coconut flour by 1 tbsp and add 2 rounded tbsp cocoa
powder. Instead of the blackberries/boysenberries, use 1 piece dark (70 to 90%) chocolate for each
muffin.
Vegan variation: Replace eggs with flax ‘eggs’ by combining 1 tbsp flaxseed meal with
2 ½ tbsp water per egg and replace buttermilk with coconut yoghurt.
NOTE: Coconut flour is for use in this recipe only, and not suggested for regular
use on this plan.
30 DAYS ONE DRESS SIZE CHALLENGE | 2020 47You can also read
