Welcome to SuperFastDiet! We are so excited to have you onboard, being a part of a community focusing on achieving your health, mindset, and weight loss goals each and every day. Below are a number of questions we commonly get asked by our fabulous community within the Facebook group.
Make sure you are in there by clicking here!
What can you consume in your fasting period?
When doing the part-day method, you eat your calories for the day within an 8 hour period, often 12 pm to 8 pm, and fast for 16 hours, therefore being 8 pm to 12 pm the following day. Within your 16 hour fasting period, you can include drinks such as water, herbal tea, black coffee, black tea and cold water infusions. If you feel like you need it, we allow you the option of consuming up to 50 calories without breaking your fast and still being able to see results. This is often used by people who can’t go without their coffee or tea with a dash of milk in the morning! We get you!
Do I have to consume all of my calories on my non-fast day?
Ultimately the number that is provided to you for both your non-fast days and fast days is calculated to be accurate and provide you with consistent weight loss. You can find the recommended calories just for you in the SuperFood tab and it is calculated using all of the information you input into your Member Settings. If you struggle to consume all of the recommended calories on your non-fast day, don’t worry! Just eat until you are satisfied and get as close as you can to the number provided, but don’t eat until you feel super full and uncomfortable. Use this opportunity to include more healthy proteins and fats with your meals, which are not only more energy-dense but also offer lots of nutrition.
Do I have to do the same fast days each week?
No! That is one of the beauties of SuperFastDiet – the flexibility. If one week you know you have work drinks or a birthday dinner to go along to, just change around your days to suit you! You’ve got 7 days to pick from!
Do I add my calories burnt from exercise to my calories to consume for the day?
If you use a SmartWatch such as a FitBit or an Apple Watch that tracks your exercise output, being calories or kilojoules burnt, it might be tempting to then add that to your calories for the day that you can eat. However, we like to think of the calories burnt from exercising as a calorie busting bonus! Unless you are needing some extra nutrition to help recovery from high-intensity exercise, do not add your calories burnt to your consumption allowed for each day.
Does one method provide faster results?
Not one method is better or provides quicker results than the other two. All three are equally as effective. It comes down to what suits you and your lifestyle the best so it then becomes a realistic and sustainable part of your life! It is a very personal choice and it may take a little while to figure out which method is the most achievable for you. The method that suits you best might be the hardest for someone else. But don’t worry – you can easily try them all out and see which one is your preference.
Why have my recommended calories changed?
The most common reason that you might see a change in your calories over time is that you are losing weight! Go you! As you lose weight, you naturally need fewer calories to achieve similar results.
Another reason your calories could go up or down is if you change your ‘Activity Level’ in your members’ settings. If you exercise more, your body requires more calories for fuel! Simple!
What is TDEE? Do I have to calculate my own?
The TDEE is the calculated number of calories you should be consuming on a fast day and a non-fast day. We have calculated it for YOU personally, so you don’t have to calculate it yourself. You can find it in the ‘My Recommended Calories’ under the ‘SuperFood’ tab in the program.
For the part-day method in particular, if you pop in the correct details in your ‘Members Settings’ when you started, especially your weight, height, and fast preference, as well as your activity level, the number that is provided as your ‘My Recommended Calories’, is correct. YOU DON’T need to take another 20% off that number, as that has already been calculated for you.
For a full explanation of what TDEE click here!
Do I have to exercise to lose weight?
Exercising whilst undergoing our program is actually not necessary to see results. Focusing on your nutrition and healthy habits can be up to 80-90% of your results! Of course, exercise is so beneficial to your health both physically and mentally, so wherever you can, definitely find more ways to move every day. We encourage walking for so many great health benefits and e also have a number of recommended exercises and programs within the member website and within the Facebook group! We have had many members not able to exercise for a variety of reasons, often due to injury, and still have amazing results. So don’t worry! Focus on nailing those fast days.
Do I have to eat in a restricted time frame on the 2-day and 3-day method?
No. The only method of the three we offer that is time restrictive is the part-day method. For both the 2 and the 3 day methods, you can spread your calories out throughout the day as you please.
Can I combine methods?
Yes, we call this Super Charging. Generally, this is something to do once you have got the hang of fasting. The most common ways of Super Charging are combining either the 2-day or 3-day method with the part-day method. So this means, eating your calories recommended for these two methods within an 8-hour window! You absolutely don’t have to do this to see results, and it won’t necessarily make results quicker. Keep in mind for when you might experience a plateau, change things up, and challenge yourself.
How do I count my calories?
We recommend you keep a Food Diary of everything you eat and drink each day. The easiest and most effective way to count your calories is by using a phone application. Some of our favourites are Easy Diet Diary or My Net Diary! We are on our way to developing our very own SuperFastDiet app that will include a calorie counter, so keep an eye out for that.
Of course, you can just Google or ask Siri the calories of what you consume and tally them down manually yourself. Perhaps stick a tally on the fridge, keep it in your handbag or in the Notes app on your phone! Choose what works best for you and what you will stick with!
How often should I weigh myself?
We recommend weighing yourself at a maximum, weekly! As our bodies are constantly changing based on what we eat drink, sleep (and those pesky hormones), and so on, doing it weekly, fortnightly, or monthly and so on will provide you with the most accurate and ongoing positive results. It is best for your own mental health too. Even over the course of a day, our weight goes up and down plenty! Stay away from those scales every day unless you are comfortable with the daily fluctuations and you prefer it for accountability.
And don’t forget, we highly recommend using a number of tracking tools, not just relying on the scales. In particular, using your measuring tape on areas including waist, chest and hips, and progress photos!
Do I need to cut out carbs and sugar to lose weight?
The short answer – no. Great, right? Here at SuperFastDiet, we focus on the total consumption of energy and counting calories as our form of tracking to see results. The breakdown of macros do not need to be counted. Keep it simple! Of course, it is wise to aim for a whole, natural and healthy range of food choices and to steer away from refined carbs and sugars that leave you unsatisfied and don’t provide a whole lot of nutritious benefits. However, we absolutely don’t cut out entire food groups, so don’t feel deprived and enjoy those carbs from time to time!
My recommended calories are below 500 calories. Should I be eating that little?
No! We have always recommended to never go below 500 calories, even if your recommended calories does say so. You will still see results!
And of course, don’t ever hesitate to pop any other questions, queries, conversation starters, your (many) achievements, and even posts when you need a pick me up or a little inspiration into the Facebook group! Someone will always be there to lend a hand. We are better together!