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FAQS
GENERAL
What is this based on, medically and scientifically?
Hundreds of scientific studies have been published that examine the effect of
intermittent fasting on body weight and risk factors for disease. Results from
these studies show that intermittent fasting can help people lose weight and
reduce belly fat while maintaining the majority of their muscle mass. These
diets have also been shown to lower heart disease risk by reducing ‘bad’
cholesterol levels and blood pressure, while increasing ‘good’ cholesterol
levels. Intermittent fasting may also be protective against diabetes by lowering
insulin and insulin resistance. As if that wasn’t enough, these diets have also
been shown to improve brain function and lower the risk for Alzheimer’s disease.
To read more about the science and medicine behind SuperFastDiet, click here.
What is SuperFastDiet (SFD)?
SuperFastDiet is an intermittent fasting weight loss program where you have the
option to choose from a number of different intermittent fasting options.
Generally, these consist of either two, three or partial ‘fast days’ where you
eat less than you normally would, restricting your calorie intake to either a
quarter, half or 80% of your Total Daily Energy Expenditure (TDEE) which is
designed to achieve a weekly 20% calorie deficit. These ‘fast days’ are
alternated with either five, four or partial ‘non-fast days’ (or ‘feast days’)
where you eat normally. Recent studies show that people can lose between 0.5kg –
1kg per week using this method.
What is intermittent fasting?
Intermittent fasting involves a period of not eating (or ‘fasting’) followed by
a period of eating freely. There are several forms of intermittent fasting to
choose from, including the 5:2 diet (aka 2 Day Fast), alternate day fasting
(ADF), the 4:3 diet (aka 3 Day Fast) and the 16:8 diet (aka Part Day Fast). The
5:2 diet involves 2 days of fasting per week, where you lower to your calorie
intake to 500 calories per day (or a quarter of your TDEE). On the other 5 days,
you can eat normally, without having to count calories or monitor food intake.
Alternate day fasting takes it one step further by adding a couple more fast
days per week. More specifically, with alternate day fasting, you alternate
between a 500-calorie fast day and a normal eating day, every other day. You can
eat the meal all in one go or split it up in to mini meals. The 4:3 diet
involves 3 days of fasting per week, where you lower your calorie intake to 1000
calories per day (or half of your TDEE. On the other four days, you can eat
normally. The 16:8 diet (or Part Day Fast), is a little different from 5:2, 4:3
and alternate day fasting in that you fast a little bit every day. With 16:8 you
are free to eat during an 8-hour window (let’s say 10am-6pm) then you would fast
the rest of the day (6pm-10am). You can choose whatever 8-hour window works for
you.
Will I be malnourished on a fast day?
As long as you are eating nutritious food this will not be a concern, however,
you may want to consider taking multivitamins if in doubt. If you are worried
about not getting the recommended intakes of vitamins or minerals while doing
intermittent fasting, we would strongly suggest taking a multivitamin/mineral
supplement on both fast days and non-fast days. Keep in mind that vitamins and
minerals are calorie-free, so they will not count towards your calorie allowance
on fast day. Please only take the recommended dosage indicated on the bottle,
and only take iron supplements if recommended by your doctor.
What is TDEE?
TDEE stands for Total Daily Energy Expenditure. It’s a way of calculating how
many calories you burn each day, just by how you live, what you do and what your
activity level is. Calculating your TDEE will help you ensure that you’re eating
the right number of calories on both fast days and non-fast days.
Is my TDEE worked out by my activity level over a day or a week?
It’s worked out as an average activity level over the space of a week. And it’s
better to underestimate than to overestimate. For example, if you spend most of
the day sitting down, but you exercise a little, opt for ‘Sedentary’ rather than
‘Light Activity’ and you’ll get the best result for optimum weight loss.
What is BMI?
BMI stands for Body Mass Index. It’s a widely used way of calculating the
optimum weight range for your height. BMI is calculated by dividing your weight
in kilograms by your height in metres squared. It can help give you an idea of
whether your weight is in the ‘Healthy’, ‘Under Weight’, ‘Overweight’ or ‘Obese’
range. Keep in mind that BMI is a guide only, and does not take into account
age, ethnicity, body type, gender or body composition. BMI should not be used by
those under 18, athletes or to calculate healthy weight for pregnant women. We
recommend pairing your BMI with other measures such as waist circumference, body
fat percentage and having your doctor check other risk factors as well.
According to the National Health and Medical Research Council, a BMI of 20-25 is
considered healthy for most adults.
How long does it take to adjust to this eating pattern?
It takes about 1-2 weeks to adjust to intermittent fasting. Most people report
hunger and irritability during the first couple weeks, but this subsides
quickly. Try your best to not give up on the diet during this initial period… it
WILL get a lot easier!
What sets SFD apart from other diets?
One of the things people like best about this diet is the freedom to eat
whatever they want on non-fast days. The ability to feel normal (not deprived)
every other day may also help people stick to SFD for longer than daily calorie
restriction. So, feel free to enjoy the foods you love on non-fast days!
How can the SuperFastDiet result in weight loss, when it allows me to eat
normally most days?
Our research shows that people don't (or maybe even can't) binge on the non-fast
day. The two day fast is equivalent to 25% of a person’s energy needs, the three
day fast is equivalent to 50% of a person’s energy needs and the partial day
fast is equivalent to 80% of a person’s energy needs. Essentially, they all
result in the same outcome: a reduction in your weekly calorie intake by around
20%. When scientists first started studying this diet, they assumed that people
would eat 175% or 150% of their calories on the non-fast day, to fully
compensate for eating only 25% or 50% of their calories on the fast days. This
isn't the case though. Recent findings show that people only eat about 110% of
their daily calories on the feast day, instead of the predicted 175%. Why is
this? They don't fully know, but it’s presumed that it involves stomach
shrinking, or an increased sensitivity to fullness signals. Studies are
currently underway to find out what is responsible for this effect.
Do I need to count calories on the non-fast day?
Yes. At least to start with. Once you get used to eating the right amount for
your TDEE (total daily energy expenditure), you’ll be able to ease up on
counting, but it’s a good idea to count calories even on your non-fast day so
that you can ensure you’re not going overboard, especially in the early stages.
Can SuperFastDiet be used to lose a small amount of weight (2-5kg)?
Yes. In a recent study, scientists showed that normal weight and slightly
overweight people can use the diet to drop the last 2-5kg, and achieve their
ideal weight. Just keep in mind that as you are close to your ideal weight, your
weight loss will likely be quite slow (about 0.45kg per week). To speed up the
weight loss, you may choose to add in an extra fast day, or some extra exercise
sessions each week.
Can I drink alcohol during this diet?
Yes, it's fine if you drink alcohol on your non-fast days. However, we generally
advise against consuming alcohol on the fast day since 1-2 drinks may account
for your entire 500-1000 calorie allowance on that day. Since alcohol is
completely deficient in nutrients, it's much better to eat actual food on the
fast day.
Is it better to eat a high protein diet while I’m on SuperFastDiet?
At this point, scientists have only examined whether the diet works when eating
high fat foods. Results from this high fat study indicate that people can lose
just as much weight while eating high fat foods on fast days and non-fast days,
as compared to eating low fat foods on these days. Whether these same effects
are noted with a low glycemic diet or high protein diet, have not yet been
tested, but scientists hope to study this soon.
How Do I Cancel or Unsubscribe?
Thanks so much for giving SuperFastDiet a try.
* To cancel your subscription, please email us at info@superfastdiet.com Our
office hours are Monday - Friday 9am - 5pm Australian EST. Due to the high
volume of emails we are receiving, we will endeavour to respond to you over
the next 72 hours.
Please ensure you have the following information available when you contact us
to discuss cancellation:
* Your name and contact information (address, telephone number, email address).
SAFETY & MEDICAL DISCLAIMER
Do I need to worry about nutritional deficiencies while doing intermittent
fasting?
As long as you are eating nutritious food this will not be a concern; however,
feel free to consider taking a multivitamin, if in doubt. Please remember to
only take the recommended dosage as indicated on the bottle, and to check with
your doctor if you have any concerns. And only take an iron supplement if it’s
recommended by your doctor.
Medical Disclaimer
SuperFastDiet 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.
Is intermittent fasting safe?
Approximately 50 studies of intermittent fasting have been performed in rodents,
and about 30 studies have been performed in humans. Of these studies, only one
to date has reported negative effects of intermittent fasting (in rodents only).
Studies in humans routinely demonstrate heart-healthy benefits of intermittent
fasting, such as drops in cholesterol, blood pressure, glucose and improvements
in insulin sensitivity.
Is it normal to get headaches on the fast day?
Headaches on the fast day are most likely due to dehydration. Since you are only
eating 500 calories, you are getting much less water from food sources on diet
day. As such, please be sure to drink an additional 8-10 glasses of water/clear
liquids on diet days, and the headaches should clear up. Please contact your
doctor if the headaches persist.
Is intermittent fasting safe for diabetics?
Recent studies indicate that intermittent fasting can help lower fasting
glucose, insulin and overall insulin resistance in obese individuals with
pre-diabetes. Studies will be conducted soon to see if these improvements also
occur in type 2 diabetics. If you have type 2 diabetes, and would like to try
intermittent fasting, we would advise speaking with your physician before
starting the diet. We do not recommend intermittent fasting for type 1
diabetics. Long or moderate durations of fasting could potentially be very
dangerous in this group of individuals. 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.
Who should not do SuperFastDiet or Intermittent Fasting?
We do not recommend SuperFastDiet or Intermittent Fasting if:
* You’re pregnant, planning to get pregnant or breastfeeding
* You have an eating disorder, a predisposition to, or a history of eating
disorders
* You have a BMI of below 20 or you’re underweight
* You have medically diagnosed hormonal issues
* You have been diagnosed with Type 1 Diabetes
* You are younger than 18
* You are older than 70 (unless first seeking doctor’s advice)
Before starting any diet, seek professional medical advice from your doctor.
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.
Why do I feel cold on fast days?
In general, people feel cold while losing weight for a couple of reasons: 1. you
are losing fat (which acts as insulation against the cold) 2. since you are
consuming a restricted amount of calories, your body may be using less calories
to keep you warm, and more calories to keep other important body functions
running.
Hormonal issues while intermittent fasting?
Intermittent fasting has not been shown to cause hormonal imbalances or
fertility issues in adult women. In fact, subjects participating in Dr. Varady’s
studies have reported that losing weight with intermittent fasting has actually
helped them become pregnant and improve the regularity of their menstrual
cycles. This myth seems to have originated with a study that was published a few
years ago, which showed that normal weight teenage female rats developed
hormonal imbalances after water fasting every other day. However, it’s important
to note that these young lean rats lost almost a quarter of their body weight
during a critical developmental stage (puberty). Losing extreme amounts of
weight during puberty with intermittent fasting is not recommended as it may
impede growth and lead to reproductive issues. That’s why we don’t recommend
intermittent fasting for anyone under 18. 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.
Amenorrhea or irregular periods while intermittent fasting?
Intermittent fasting does not result in amenorrhea or irregular periods.
Hundreds of women have participated in intermittent fasting studies and neither
of these adverse effects has ever been reported. However, amenorrhea or
irregular periods can occur if you lose too much body fat and drop below a body
mass index (BMI) of 18.5. You can check to see if you are staying within the
healthy BMI range by using this handy calculator. 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.
FASTING
Will I be hangry all the time?
The short answer is: yes, you will be hangry, but no, not all of the time.
Although chances are you will be hangry or irritable, at least a little for the
first few weeks, until you get used to the diet. But this subsides fairly
quickly. Also, it’s worth remembering that studies have shown hunger doesn’t
actually get worse over time. It does hit a peak, but then it starts to subside
again. Once you get used to the new way of eating, you’ll come to look forward
to fast days and the energy boost that they bring. Seriously!
How can I suppress hunger on the fast day?
1. Eat high fibre foods for your fast day meal (nuts, beans, fruits and
vegetables) or chew high fibre gummies
2. Eat high protein foods for your fast day meal (meat, fish, tofu, or nuts)
3. Drinks lots of water. People tend to think they're hungry, when they are
really just thirsty.
4. Drink black coffee/tea, or cinnamon/licorice herbal teas. All of these
beverages have appetite-suppressing effects.
5. Watch less TV! We know this sounds strange, but while you are watching TV,
you are bombarded with dozens of ads for food. This can make you feel
hungry, when in actuality, you are not hungry at all.
6. If you’re still struggling, check out our blog for loads of Distracting and
Worthwhile Things To Do When You’re Hungry.
When should I eat the fast day meal?
Most individuals prefer to have the meal as a lunch or dinner, but you can do
whatever works for you.
Can I break up the fast-day meal into smaller meals?
Yes. Scientists recently completed a study that suggests that people can split
up the 500 or 100-calorie meal into 100-200-calorie meals throughout the day,
and see the same weight loss results as consuming the meal all at once.
Can you give an example of a 500-calorie meal for the fast day?
We would recommend 50-80 grams of protein and plenty of non-starchy vegetables
on the fast day. Salad with chicken is a great option. This meal is filling, it
takes a while to eat, and it's high in protein, fibre, vitamins and minerals.
Just make sure you measure out your dressing! Salad dressings are sneaky
high-calorie foods. If you're not into chicken, tuna is also a great option as
this food is almost 100% protein. Download recipes for each method here!
Where can I find fast day recipes?
There are hundreds of low calorie recipes available in the recipe section of our
program, as well as more available in the SuperFastDiet book!
Can I switch my fast days around?
It's completely fine to occasionally switch your fast days around, if it doesn't
throw your weight loss off-course. For instance, if you have a social outing on
Saturday, and that happens to be your fast day, it's fine to push the fast day
back to Sunday. However, just be aware that some people find it difficult to
have two fast days back-to-back. Most people find it easy, to start with, to opt
for Monday and Wednesday, or Monday and Thursday as their two fast days.
Alternatively, if you’re fasting for three days, you can do Sunday, Tuesday and
Thursday, or Monday, Wednesday and Friday. Find what works for you.
Can I break the fast and enjoy the eating normally immediately after midnight?
Although the non-fast day technically starts at midnight, we generally recommend
that people wait until they wake up to start eating. In this way, your body will
benefit from the extended fasting period (in terms of weight loss and heart
disease risk reduction).
Is it okay to not consume any calories on the fast day?
In general, we don’t recommend doing a complete fast on fast day because we’ve
found it can be very difficult to get through the day. Two short-term studies
(2-3 weeks) have tested ‘true’ fasting diets on health outcomes, and dropout
rates were very high. Subjects quit the diet because they felt very irritable,
constantly hungry, and were not able to concentrate at work. However, the
subjects did lose weight (2.3kg), and cholesterol levels decreased. On the other
hand, if you find it easier to do SFD by completely fasting on fast day, feel
free to do so.
Can I use juicing as my fast day nutrition?
We recommend that you consume foods high in protein on the fast day, to help
stave off hunger. Juice is very high in sugar, and very low in protein, so we
wouldn't advise only consuming juice on the fast day.
How can I handle holiday eating while doing SFD/intermittent fasting?
Go easy on yourself during the holidays. If a holiday dinner falls on a fast
day, feel free to eat what you want. Missing 2-3 fast days per month will not
have a tremendous impact on your weight loss, so feel free to let loose every
now and then. That’s the beauty of SuperFastDiet! Eat, drink and be merry, for
tomorrow, you can fast! Read more here!
Why do I get strange dreams while fasting?
Lots of people report changes in sleep habits when they start fasting. Most
commonly, fasters report sleeping more deeply and having more vivid dreams at
night. The effects of fasting on sleep quality and duration have only been
studied in two trials to date. Most recently, it was shown that time restricted
feeding (limiting the eating window to 10 hours per day, and water fasting the
rest of the time) improved sleep quality in overweight men and women. Another
study showed that fasting for one week (while consuming 300 calories per day)
improved overall sleep quality while boosting daytime concentration. This study
also reported mild increases in REM sleep. REM is the sleep stage where we
experience our most vivid dreams, so this could explain why some people
experience very lucid dreams on fast days.
EXERCISE
Can I exercise on the fast day?
Yes. However, you may find it difficult to exercise during the first week or two
of the diet. We recommend letting your body adjust to the SFD eating pattern for
2 weeks, and then start (or restart) your exercise regimen.
Does it matter if I exercise before or after the fast day meal?
We strongly recommend exercising before the meal on your fast day. People tend
to have a hunger surge about 40 minutes after exercising. Thus, if you exercise
before your meal, you will have that meal in place to satisfy your hunger. In
contrast, if you exercise after your meal, you may be more likely to eat another
meal on the fast day to sooth the hunger surge.
Can I use exercise on the fast day to earn more calories?
Technically, you can, but we don’t recommend it. People tend to grossly
overestimate the number of calories they burn while exercising. This happens
because most exercise machines overestimate calories burned by 50-100%. For
instance, a typical elliptical machine will tell you that you've burned 300-400
calories in 30 minutes, when in actuality, most people will only burn 100-200
calories. Because of this overestimation, people often leave the gym thinking
they can eat a 400-calorie snack. However, if they do this (when they've only
truly burned 150 calories), they will be eating 250 calories more for the day,
completely negating the effect of the exercise!
METABOLISM
Does fasting decrease muscle mass?
In general, when someone is losing weight using traditional calorie restriction,
they lose 25% of weight as muscle and the remaining 75% as fat. Recent findings
show that this ratio is altered with intermittent fasting. During an
intermittent fasting regime, most subjects only lose 10% of weight as muscle and
90% as fat. Thus, this diet may help to retain muscle mass, which can help to
keep your metabolism high.
Is it normal to see 0.5-1.5kg weight gain in a 24-hour period?
Yes. It's typical for a person's weight to fluctuate by 0.5-1.5kg each day.
These changes occur because of daily water retention and the weight of the food
in your gut. For most accurate results, weigh yourself in the morning before
eating or drinking anything. As long as you are seeing consistent weight loss
week to week, there is no need to be worried.
Should I keep the calories up on non-fast days in order for metabolism to not
slow down?
Unfortunately, all weight loss diets lower your metabolism by 10-15% when you
reduce your body weight by 10% or more. This occurs with both daily calorie
restriction and intermittent fasting. The only way to prevent this drop in
metabolic rate is to exercise 5 times per week for 45 min/session (which
increases your muscle mass). Since your muscle mass is a key determinant of your
metabolic rate, increasing muscle mass will ensure your metabolism stays high,
even post-weight loss.
Does metabolism return to normal once your weight has been stable for 6 months
after weight loss?
The short answer is, unfortunately, no. To explain this, let’s use some
examples: Let's say "Person A" weighs 65kg (5’6” height) for their entire adult
life and has a metabolic rate of 2000 calories per day. "Person B", on the other
hand, lost 22kg over the past year, and now weighs 65kg (5'6” height). You would
assume that this person would now have the same metabolic rate as "Person A"
(2000 calories per day). This is not the case, however. The person that lost the
weight would have a metabolic rate 10-15% lower (about 1800 calories per day)
than the person who was weight stable all of their adult life. Whether or not
the metabolic rate of the person who lost the weight would slowly creep up to
2000 calories per day, over the next few years, is not known.
Will weight loss during SFD reach a plateau after several months?
Yes, some people have experienced weight loss plateaus after 4-6 months of
intermittent fasting. This also occurs in people that are in the range of normal
weight. If this is happening to you, we recommend adding another fast day to
your week (resulting in 3 fast days in a row), as well as another exercise
session (45 min). This has helped most people break through the plateau.
Do our bodies really have a set point weight?
The ‘set point theory’ suggests that the body strives to maintain a specific
preset weight, and as such, when you lose weight, your body will try to gain it
back. Although this theory is fairly well known, there is no convincing evidence
to show that a ‘weight set point’ actually exists. The main reason that people
gain back the weight they have lost is because their metabolism has decreased.
I thought I was supposed to have 5 small meals a day?
The concept of eating five small meals a day has been linked to boosting
metabolism, but there’s actually no scientific basis for this. In fact, not only
does it not rev up your metabolism, but it could actually cause over-eating,
especially as many people have trouble keeping their portions in check. People
who do lose weight using this method aren’t experiencing a boost in metabolism,
but rather are curbing their cravings and preventing grazing. That’s what leads
to weight loss, not an increase in metabolism.
If I go into starvation mode, won’t my body hold onto fat?
It’s well established that long periods without food will cause a drop in
metabolism, and while starvation mode or ‘adaptive thermogenesis’ does exist,
it’s actually much harder to achieve than most people would have you believe.
Your body will only go into starvation mode if you severely restrict your
calorie intake over a long period of time. Your body is designed to first burn
the energy you’ve eaten, then to burn glucose stores and then to burn fat. You
will not go into ‘starvation mode’ until your body has depleted its stores of
fat. Studies have shown that long periods of very low-calorie diets are far
likelier to induce a drop in metabolism than intermittent fasting. In fact,
recent studies report that fasting for short periods can actually increase your
metabolism, rather than slowing it down. One study showed an impressive 14%
increase in metabolism during intermittent fasting. This increase is thought to
be partially due to an increase in norepinephrine, which is a hormone that
promotes fat burning. You’ll find more on the myth of metabolism here.
Won’t skipping breakfast slow my metabolism down?
While this has been drilled into us by the media, our mothers and big breakfast
cereal corporations, there’s actually no scientific evidence that breakfast
boosts your metabolism. What it does do (as does all food) is offer what’s known
as the ‘thermic effect’ of food, which is where your body expends calories in
order to break down whatever you’ve just eaten. However, this only accounts for
a small boost, around 10-15% of total metabolism, and any meal will offer the
same benefit.
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