30 Days

One Dress Size

Challenge!

30 Day Reset Plan

DISCLAIMER
Please note that while the ketogenic diet is a healthy, natural diet using whole
foods, there are some cases where it may not be appropriate. If any of the
following medical conditions apply to you, please do NOT undertake a ketogenic
diet : 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, 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 fatdigestion, poor nutritional status, gastric
bypass surgery, abdominal tumors, decreased gastrointestinal mobility, a history
of kidney failure, pregnancy and lactation.

30 Days one dress size 2018 2

Welcome
Congratulations for deciding to join me on That is why I not only tell you exactly what

this 30 day transformational challenge! eat, but we also explore what led to your

weight gain and how to break some of your

For more than 20 years I have been helping
negative eating patterns. This program really
people achieve their health and weight loss
works and all you need to do to succeed is
goals and I am so glad I have this opportunity
commit physically and psychologically for 30
to help you too!
days!
I know that anyone can lose weight, but if you
We all want to live the best life possible
want to keep it off, you have to address the
and this challenge is designed to help
mental, spiritual and emotional aspects of
you take the first step towards creating a
weight gain, which is why this healthy eating
phenomenally healthy life.
guide is accompanied by an introductory

guide to the mind set of weight loss. So no matter how big your goals, or how

much weight you have to lose, you’re now on

Once you drop a dress size, embodying the
your way, so enjoy!
new you is essential to keeping the weight off

long term. You have to love the skin you are Love
in, and for most of us that is a bit of a process! Deborah XXX

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 2018 3

Contents
Welcome 3

Contents 4

Ketogenic diet 5
Your program 6

What to expect 7

Food plan 8

Vegetables 10

Fruit 12

Protein 14

Fats 16

Food fats 17

Dairy fats 18

Fat tips 20
Breakfast options 20

Drinks 21

Flavours 22

Condiments 23

Example menu 24

Your progress 25

Exercise 26

The argument against breakfast 27

Recipes 30

Deb’s fabulous kick-start waffles 32

2 minute French omelette 34

Berry hormone balancer protein powder 35

Chia cacao protein powder 35

Ketoberry muffins 36

Turmeric & cheese roast cauli 38

Quick lemon chicken salad 39

Asian broth soup 40

Creamy coconut chicken hot pot 42

African beef skewers 44

Miso glazed salmon 44

Vanilla coconut chia pudding 46

Coconut pandan panna cotta 47

Blueberry sorbet 49

30 Days one dress size 2018 4

The ketogenic diet
You will be following a modified ketogenic to burn stored body fat and will opt for the

diet on this challenge. You may have heard dietary fat you are ingesting. This program

of the ketogenic diet before, but my unique is designed with the perfect balance to

version is designed to maximise healthy optimise your fat loss!

weight loss.
That’s right, this diet uses fat cells as fuel,

How it works is that the vast majority of the which makes sense when you are trying to

world survives on glucose, or sugar as their lose fat!

primary energy source. Our bodies convert

This approach to eating is not only
carbohydrates into glucose and this fuels
completely safe, there are a multitude of
each cell.
possible health benefits as well. You may

But there is another energy source available notice after the first few days that you are no

to us. When we consume a diet low in sugars, longer hungry all the time, that your mental

starches and high glycemic carbohydrates, clarity increases and that you have sustained

we don’t produce enough glucose for and lasting energy across the day. For many

energy, so our body cleverly seeks another people sleep also improves.

fuel source - ketones.

This diet is anti-inflammatory, and you may

Ketones come from dietary fat or stored fat also notice improvements in any niggling

cells, which are converted to ketones through aches and pains, or even improvements in

the liver to fuel the body. Knowing the exact the symptoms of chronic diseases, which are

amount of dietary fat is the key to making a all emphasised when our body is inflamed.

ketogenic diet successful for weight loss. If

...and of course you will lose weight.
you eat too much fat which is common with

high fat keto diets, then your body will cease

30 Days one dress size 2018 5

Your program
Everything you need to know to complete the 30 Days, One Dress Size
Challenge is in this guide. Please ensure you also follow the mindset guide to
keep you motivated and ready to embrace the new you!

Step 1: Join the Facebook group page here. Step 6: On day 1 complete your food diary,

take measurements and weigh yourself

Step 2: Print off and read the guides
naked thereafter every morning.
thoroughly.
Step 7: Do the mindset work so you mentally
Step 3: Prepare your pantry for success
prepare for the new you.
(remove all junk food, sugar etc).
Step 8: Watch the scales drop.
Step 4: Plan your meals for the week from

the food list and go shopping. Step 9: Interact regularly with us on

Facebook and post any questions, successes,

Step 5: Start the challenge on Monday the
issues.
22nd of January.
Step 10: Go shopping for a new dress!

30 Days one dress size 2018 6

What 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 a detoxification phase and Week 3: Your weight loss may slow down

the hardest part of the whole program, this week as your body adjusts hormonally,

but you will now be close to losing 5kg and

so stay focused on how fantastic you will feel
one dress size smaller.
Week 1: After days 3-4 , you will be in ‘active
weight loss’ phase and heading towards your
one dress size drop, the scales should drop
consistently.
Week 2: You will still in ‘active weight loss’
phase and feeling alert. Cravings and hunger
should have subsided and you may have to
remind yourself to eat.
every few hundred grams makes a difference.
Plateau’s in week 3 are healthy, normal and
expected!
NOTE: If you are interested in maximising
your weight loss over the 30 days, please
read my article on intermittent fasting, or IF
‘The Argument Against Breakfast’ in this guide.
To practice IF you would just drop breakfast
either a few times a week or for the entire 30
days and everything else on the food plan

stays the same.

30 Days one dress size 2018 7

Food 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 desired weight loss goals.
Consuming less fat will mean more weight lost. Fat consumption should be spread out
evenly across the day with meals.

Protein Women: 2 x 100 gram servings of allowable protein. If you are physically active you can
increase your evening protein to 150 grams.
Men: 2 x 150 gram servings of allowable protein.
Split your 2 protein portions into two meals.

Vegetables Women: 2 x 100 gram servings of allowable vegetables.

Men: 2 x 150 gram 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 Blend and 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 2018 8

30 Days one dress size 2018 9
Vegetables
Each day eat 2 x 100 to 150 grams of mixed vegetables from the list below (combined your
protein portions). Vegetables identified by an * are ‘free foods’ that you eat in addition to the
daily vegetable portions - we encourage 2 x cups of leafy greens on top of your vegetable
servings every day. All vegetables are weighed raw. We recommend you have at least one
raw (salad) meal per day.

Artichoke (f) Leek (f)

Asparagus (f) Lettuce (green leaf)*
Bean sprouts* Microgreens, i.e. watercress, mescalun, etc...*
Bok choy* Mushrooms (p)
Broccoli (f) Onion, red or white (f)
Brussels sprouts (f) Pak choi*
Cabbage (f) Pumpkin – raw, grated only
Cauliflower (p) Radishes
Carrot (30g raw or fermented only) Shallots (f)
Capsicum/pepper - green is a (p) Spinach, raw*
Celery (organic/spray free only) (p) Silverbeet/swiss chard*
Chilli peppers (hot) Spring onion - white part is a (f)
Cucumber, raw with peel Rocket (aragula)*
Cucumber, without peel Sea Vegetables, i.e. nori, wakame, dulse, etc...
Edamame beans Sprouts (homemade)*
Eggplant (f) Sweet potato (limit to 60g serving)
Fennel (f) Turnip
Garlic (f) Tomatoes 30g
Green beans Zucchini
Kale, raw*

Low glycemic index (GI) vegetables are crucial to remain healthy and in an alkalized
state. Microgreens are best.

NOTE: Try to include one sea vegetable and one microgreen/sprout portion in your
salads daily.
* Free leafy greens.
(f) & (p) Are high fodmaps foods If you have Irritable bowel syndrome I suggest you avoid
these! I’ll cover more about these in a facebook live :-)

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30 Days one dress size 2018 11
Fruit
It is crucial that you stick to the fruit portion sizes listed below, or you may go out of ketosis.
Only consume one piece of fruit at a time so blood sugar levels remain in the optimal range.

Grapefruit 1/2 medium/120g

Lemon/lime 1 fruit/85g

Orange 1 medium/130gm

Pineapple, natural 100g

Raspberries 1 cup/120g

Boysenberries 1/2 cup

Strawberries 1 cup/150g

Tangerine 1 medium/90g

Blueberries 2/3 cups/100g

Cherries Only 5 at a time

Grapes 1 cup/90g

Kiwifruit, green 1 medium/75g

Tomato (red), raw 1 medium

Mandarin 2 small

Fig, dried, unsweetened 1

Fig, fresh 1

Paw paw 1 cup/140g

Rockmelon (cantaloupe) 100g

Honeydew melon 100g

Papaya 100g

30 Days one dress size 2018 12

30 Days one dress size 2018 13
Protein
2 x 100g servings for women, or 150g for men per day: 1 for lunch and 1 for dinner
* vegetarian based protein may be used as a breakfast option

Free-range poultry Women/men

Chicken breast 100/150g

Chicken thighs 100/150g

Duck breast, skinless, farmed 100/150g

Turkey breast meat 100/150g

Red meat

Eye fillet steak 100/150g

Porterhouse steak 100/150g

Beef jerky 50/70g

Lean lamb steak 100/150g

Lean lamb loin 100/150g

Pork tenderloin 100/150g

Free-range pig 100/150g

Free-range bacon 100/150g

Venison 100/150g

Wild game 100/150g

Liver (including pate) 80/100g

Vegetarian protein

Eggs, whole* 2 /3 med

Tempeh* 100/150g

Cottage cheese* 80/120g

Homemade protein powder (see recipes)

30 Days one dress size 2018 14

Seafood Women/men

Fish, monkfish 100 /150g

Fish, pacific cod 100 /150g

Mussels 100 /150g

Tuna, yellowfin 100 /150g

Prawns, raw 100 /150g

Salmon, pink 100/150g

Salmon, cold smoked 100/150g

Salmon, unflavoured hot smoked 80/100g

Scallops 60/80g

Oysters, pacific raw 100/150g

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 tuna per week for omega 3 balance.

30 Days one dress size 2018 15

Fats and oils
Cold pressed oils - limit seed and nut oils to 1 serving per day as they
can be inflammatory (because they are high in omega 6).

Fat/oil omega 6:3 ratio serving size

Avocado oil 12:1 1 tbsp. Refrigerate

Olive oil 11:1 1 tbsp.

Walnut oil 7:1 1 tbsp.

Cold pressed oils that may be used across the day

Coconut oil 2:1 1 tbsp.

Flaxseed oil 0.3:1 1 tbsp. Refrigerate

Hemp oil 2.5:1 1 tbsp.

Macadamia oil 2:1 1 tbsp. Refrigerate

MCT oil (Medium Chain Triglyceride) 1 tbsp.

Animal fats

Bacon fat 12:1 1 tbsp.

Beef tallow 1.5:1 1 tbsp.

Chicken fat 1.5:1 1 tbsp.

Duck fat 1.5:1 1 tbsp.

Fish oil, cod liver 1.6:1.8 1 tsp. *Or standard high dose

Krill oil 1:12 1 tsp . *Or standard high dose

Lard, free-range 12:1 1 tbsp.

30 Days one dress size 2018 16

Food fats
Food fats and dressings

Alfredo sauce ¼ cup

Avocado, hass 75 g/½ avo

Bearnaise sauce 1 ½ tbsp.

Blue cheeses dressing (homemade) 1 ½ tbsp.

Ceasar dressing 1 ½ tbsp.

Cocoa butter 3:1 1 tbsp.

Dark chocolate, 70 to 85% cocoa 4 squares (limit 1 serve per day)

Homemade mayonnaise 1 ½ tbsp.

Hollandaise sauce (homemade from butter) 1 tbsp.

Olives ¾ cup

Thousand island dressing 1 ½ tbsp.

Nuts snacks, raw activated

Almonds, crispy raw 30g

Almond butter 2 tbsp.

Macadamia, raw 30g (22g of fat)

Macadamia butter 2 tbsp.

Walnuts (English), raw crispy 30g (18g of fat)

Brazil nuts, raw 30g (20g of fat)

Hazelnuts, raw crispy 30g (16g of fat)

Peacans 30g (21g of fat)

Peanut butter (limit 1 serve daily) 2 tbsp.

30 Days one dress size 2018 17

Dairy fats
Dairy fats

Butter 1 tbsp.

Buttermilk 1/2 cup

Cultured cream (homemade) 3 tbsp.

Full fat heavy cream 2 tbsp.

Ghee (clarified butter) 1 tbsp.

Milk, full fat, silver top (non-homogenized) 200ml

Ricotta, whole milk, full fat ¼ cup

Sour cream, full fat 4 tbsp.

Yogurt, full fat, Greek ¾ cup/150g

Cheese

blue cheese 40g

Brie 40g

Camembert 40g

Cottage cheese, full fat 100g

Cream cheese, full fat 2 tbsp.

Feta 50g

Marscapone 30g

Parmesan 35g

30 Days one dress size 2018 18

30 Days one dress size 2018 19
Fat 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 coconut Because maintaining a balanced ratio of

oil are safe for high-heat cooking, while omega 6 to omega 3 is crucial for health, we

cold pressed nut and seed oils should be also recommend you supplement your diet

consumed cold only. Olive, avocado and with krill oil which helps reduce inflammation

macadamia oils can be used in low heat from omega 6.

cooking. If an oil or fat smokes, discard it, cool

the pan and begin again.

Breakfast 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.

Creating a nourishing breakfast • Eggs x 2, poached, boiled, scrambled,

Choose a breakfast option from the list here omelette etc

and remember to be creative. You may wish •1/3 cup yoghurt (dairy or coconut) with 50
to use some of your daily allowance of fat gm berries from your list
such as hollandaise on your eggs. Ensure you
• Smoothie with fruit and greens, or yoghurt
don’t consume all your daily fat allowance
and fruit
in breakfast! If you choose to have fruit this

needs to come off your daily fruit allowance. • Chia pudding

30 Days one dress size 2018 20

Drinks
Include Avoid
Water: as a minimum drink at least 6 to 8 Coffee: coffee acts as a stimulant and can

glasses of water daily. aggravate the nervous system. For optimal

weight loss it is important the body is relaxed

Bone broth: bone broth can be very soothing
and well hydrated. Coffee can interfere with
for people with sensitive stomachs, joint
this process. Sleep is another major factor in
pains or any inflammatory condition. The
weight loss, as the more you sleep, the more
broth needs to be home made (see recipes).
weight you lose and coffee can interfere with
You can use them as a soup base, or miso
achieving the deep REM patterns needed for
soup base and drink 1-2 cups per day.
optimal sleep.
Herbal teas: enjoy a wide range of caffeine
Alcohol: avoid all alcohol, excessive alcohol
free herbal teas. For a good range visit www.
can cause leaky gut.
tleaft.co.nz

Soda: avoid all sodas including soda water

Apple Cider Vinegar: 1 tbsp into hot water,
and sparkling water as these are highly acidic
this is a digestive aid and also helps alkalize
to the body.
the body. It is a great way to start the day.

We recommend Braggs Apple Cider Vinegar, Fruit juices: these are too high in sugar and
available at good whole food stores. will prevent you from achieving ketosis.

Avoid ALL artificial sweeteners such as Aspartame, Splender, Nutrasweet, 921, etc...
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 2018 21

Flavours
Herbs, spices and flavour condiments
may be used freely
Fresh basil, parsley, cilantro (coriander
leaves), mint, marjoram, sage, rosemary,
thyme, oregano, etc...
Superfoods and supplements
Superfoods may be added to your shakes
as supplements. My recommendations are:
Maca
Colostrum

Chillies, chilli powder/flakes, cayenne Camu

pepper, etc...
Cacao
Paprika, cumin, coriander, garam masala,
Lucuma
turmeric, etc...
Chia
Spice and curry mixes
Fine Kelp Powder
Ensure your flavour mixes are free of:

Flavourings and colourings, sweeteners

and oils, flavour enhancers, msg and

preservatives

30 Days one dress size 2018 22

Condiments
Condiments and pantry items Limited quantities of:
Apple cider vinegar, other natural vinegars Capers

Broths, stocks and msg free bouillon Olives

Fish sauce Pickled artichoke (sugar free)

Gelatine Pickled gherkins (sugar free)

Lemon and lime juice Pickled onions (sugar free)

Mustards, (sugar free)

Tamari - naturally fermented soy sauce Sweeteners - up to 2 servings per day, note

these can throw you out of ketosis

Horseradish

Stevia, natural green leaf (unlimited)

Hot sauce like Tabasco

Erythritol or xylitol
Miso paste

Coconut sugar - 1 tsp per day

Kelp noodles, unlimited

Protein powder (see recipes)

Shirataki (konjac yam) noodles and pasta

Tomatoes, jars of paste, puree and pasta

sauce (sugar free)

Tinned tuna, salmon, sardines, anchovies,

etc...

30 Days one dress size 2018 23

Example menu
breakfast 2 eggs poached on wilted full fat yoghurt with 1 fruit 2 minute omelette (see recipes)
(optional) spinach with hollandaise serving

snack (optional) green smoothie with allowed keto berry muffin superfood smoothie with nut
fruit and leafy greens, ½ milk, yoghurt or milk kefir and
avocado or flaxseed oil fruit

Lunch protein, vege and fat, e.g. protein, vege and fat e.g. fish protein, vege and fat, e.g
salmon salad with microgreens and microgreen salad with marinated yoghurt lamb salad
with homemade herby flaxseed vinaigrette with rosemary and homemade
mayonnaise aoili

snack (optional) left over green smoothie fruit left over smoothie

Dinner protein, vege and fat, e.g. protein, vege and fat, e.g. e.g. fish parcels with side salad
chicken and allowed roasted chicken and allowed roasted or vegetables
vegetables with rosemary and vegetables with rosemary and
aoili aoili

snack/dessert 2 pieces dark chocolate 70 to pandan panna cotta chia pudding

90% cacao, or cocoa

30 Days one dress size 2018 24

Your progress
Monitoring your weight loss Food Diary
Weigh yourself naked every morning at the Keeping a food diary is essential on this

same time and record your weight in your program.

food diary. The only accurate weight is taken

Not only does it help keep you motivated
first thing in the morning.
and ensure you stick to the plan, if for some

reason things aren’t going as well as they

Measurements
should be, we can take a look at your diary
I recommend you begin your journey by
and find out what is going wrong.
measuring your body. Check your progress

half way (day 15) and then on the 30 day It’s also a great way to monitor your daily

mark. results. In the weight tracker and food diary

there are 4 tabs. Three of the tabs split the

Measure: 30 days into groups of 10 and there is also a
Legs: both side, ankles, knees and thighs measurement and result tracker tab.

Hips: around your hip bones

Waist: the smallest part of your waist

Stomach: the widest part of your stomach

Chest: around the nipple line

Underarm: underneath the armpits and on

top of the breast

Arms: both arms, wrist and midway between

shoulder and elbow

30 Days one dress size 2018 25

Exercise
Weight loss & exercise

After years of clinical study, I observed that Exercise also places your body under stress

my clients who exercised during active and causes fluid build up and bloating. While

weight loss did not get the same weight loss this is temporary, it can interfere with your

results as those who didn’t. daily results and be quite disheartening.

This led me to research the effect of exercise Cortisol levels also rise during hard exercise

on weight loss and based on my observation causing your body to go into a type of

and over 60 independent scientific studies, ‘lock down mode’ and that may result in an

I found that exercise can actually negatively inability to shed the maximum pounds, as

affect active weight loss. well as stimulating hunger and cravings, two

things you don’t want on a diet.

Unless you are already exercising regularly,

I therefore strongly recommend you do I recommend you use this time instead to re-

not start. If you are already exercising I connect with your body.

recommend gentle activities like yoga,

walking or swimming.

Activities like gym workouts, running, cycling

etc can add additional stress to the body and

lead to inflammation.

30 Days one dress size 2018 26

Argument against breakfast
Why the science of intermittent fasting makes sense

One way to further increase the amount With IF, daily meals are consumed within a

of weight loss on this challenge is to try 6-8 hour eating period across 24 hours. IF is

intermittent fasting. I know this concept usually practised two or more times a week,

scares a lot of people, so let me explain but benefits can increase if it is practised

what it is all about and why you should even more regularly.

consider it beyond the weight loss benefits.

A scientific review in the British Journal of

Most of us have been raised believing that Diabetes and Vascular Disease published by

‘breakfast is the most important meal of SAGE, concluded that intermittent fasting

the day’. However new science is emerging offers the potential to improve weight loss

which completely contradicts the concept of and enhance cardiovascular health of

a morning breakfast. overweight and obese individuals with Type

2 diabetes, as well as reduce cardiovascular

In particular, research has found that the
risk.
wrong kind of breakfast could cause more

harm than good. Humans have actually evolved practising

IF. It is only in the past 150 years, once food

This harm stems from stimulation of our
become more abundant, that breakfast really
hunger hormone (ghrelin) leading to over-
arrived on the scene and so did the global
eating and weight gain, the reduction of
obesity epidemic.
Human Growth Hormone (HGH) which helps

build muscle and keeps us young, and Previously our ancestors ate one to two main

breakfast may even lead to a desensitisation meals a day. This fluctuated over famine

to insulin, which contributes to myriad of and feast months. Humans are designed by

chronic diseases including diabetes, some nature to have fluctuations in caloric intake. In

cancers and cardiovascular disease. fact when we are fasting our body sets about

repairing and healing itself. Your body was

Scientific evidence now points towards
built for periodic cycles of feast and famine.
the health benefits of skipping breakfast, a

practice known as Intermittent Fasting or IF.

30 Days one dress size 2018 27

Some of the demonstrated health benefits of
IF include:
1) It normalises fat hormones such as ghrelin,
the hunger hormone. Ghrelin is stimulated
in the stomach to signal the brain to eat and
remind you that you are hungry, so if ghrelin
is out of balance you might be hungry a lot!
What’s really interesting about ghrelin is that
it changes its circadian rhythm (its naturally
fluctuating levels) dependant on your eating
habits. If you are used to
eating six meals a day, ghrelin will alert you
if you skip a meal by telling you that you’re
hungry.
If you are used to eating breakfast, then you
will be hungry at breakfast time.
However it only takes a few days to change
the rhythm of ghrelin, meaning it’s easy to
change eating habits over just a few days.
2) IF increases levels of Human Growth
Hormone (HGH), also known as the Youth
Hormone.
HGH helps repair the body and build muscle,
both important for athletes and those of us
who want to stay youthful.
So one argument for skipping breakfast,
especially before your morning workout, is
that it will result in higher HGH levels, leading
to a more productive workout. It can also
slow the ageing process and HGH itself is a
fat-burning hormone, so higher levels result
in more fat loss.
3) IF can improve cardiovascular health In
fact, IF could be as beneficial as exercise
for improving cardiovascular biomarkers by
normalising blood pressure, heart rate and
cholesterol ratios.
4) IF restores leptin and insulin sensitivity.
This can be useful for those struggling
with weight or blood sugar issues such as
diabetes.
5) IF reduces oxidative stress, slowing ageing
Fasting decreases the accumulation of
oxidative radicals in the cell, and thereby
prevents oxidative damage to the cellular
proteins, lipids and nucleic acids associated
with ageing and disease.
How to practise IF
The best way to practise intermittent fasting
is restrict eating hours to a six to eight hour
period over 24 hours. An example of this
would be having your first meal at noon and
the last meal before 6pm or 8pm. This is how
I eat most days.
It is recommended to practise IF at least
twice a week.
30 Days one dress size 2018 28
Here are some common ‘breakfast’ myths
written in Q & A style if you are still unsure
about trying IF:
Q/ But isn’t breakfast the most important
meal of the day?
A/ That quote actually came from a
breakfast cereal company and was
part of a marketing campaign, not a
nutritional guideline (in case you were
wondering it was Kellogg’s).
So despite what you may have heard to
support this clever marketing slogan,
skipping breakfast doesn’t mess with your
metabolism.
Humans need to fast for more than 72
hours/3 days before a slight (10 percent)
drop in our metabolism is induced. IF or
skipping meals does not negatively impact
metabolism.
Q/ Won’t my blood sugar levels drop if I skip
breakfast?
A/ Common advice is that breakfast better
controls blood sugar and insulin levels. This
would depend entirely on what you eat, not
only at breakfast but across the day. Insulin
is important for muscle growth, however it
is also responsible for fat storage. Fasting
reduces insulin levels and increases insulin
sensitivity, reversing insulin resistance which
can lead to metabolic syndrome.
This is why people with diabetes report
better management of blood sugar levels
when using Intermittent Fasting techniques.
Q/ But doesn’t breakfast prevent muscle
loss, while fasting burns muscle?
A/ This is the starvation myth. Eating every
three hours has not shown to increase
muscle mass or prevent muscle loss. Eating
protein around your training appears to have
more effect on muscle mass than your total
protein intake across the day. In other words
it’s when you eat in relation to your exercise
that matters, not drinking a protein shake with
breakfast.
Q/ Doesn’t breakfast make us smarter?
A/ Eating breakfast before work does not
increase our level of concentration. In fact
studies have shown that fasting in the
morning may increase mental alertness, and
people report feeling more productive and
motivated across the day when they skip
breakfast.
It’s important to note that this may not apply
to children, as their brains are still growing
and they tend to eat a more carbohydrate
rich diet, which in itself calls for more regular
meals and snacks.
So is skipping breakfast and IF for
everyone?
While fasting is generally safe it is not
recommended for those who suffer with
30 Days one dress size 2018 29
hypoglycaemia, so it’s important to ensure More than a decade later after my lifestyle

you have healthy blood glucose levels to change, I have a BMI of 21 and a biological

start with. Likewise, if you have adrenal age of a woman 10 years younger. All my

fatigue or are living with chronic stress then biomarkers have normalised and for a

it is best to avoid fasting. And naturally if you woman in her mid 40s, my weight hasn’t

are pregnant or breast feeding then fasting is fluctuated more than a few kilos in years.

not recommended.
So if you are struggling to maintain your

So has this style of eating worked for me? energy levels across the day, or struggling
with your weight, consider IF. After coaching
When I started fasting I was Insulin Resistant
thousands of people through these types
with high LDL cholesterol, chronically high
of programmes, I personally believe this
cortisol and my weight constantly fluctuated.
approach to eating is worth investigating to
I craved sugars and carbs and would fall
see if it’s right for you.
asleep mid-afternoon.

30 Days one dress size 2018 30

Recipes

30 Days one dress size 2018 31

Deb’s fabulous kick-start waffles (serves 6)
These are really delicious and so good the entire family will love these. 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. These are so
popular in our home even the girls know the recipe off by heart.
If you don’t have a waffle maker you can make these as pancakes.

• 6 eggs, separated

• 1/2 cup melted butter

• 1/2 cup full fat non homogenised milk

• 1 tsp. vanilla

• 1/2 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!

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30 Days one dress size 2018 33
2 minute French omelette (serves 1)
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 an 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 2018 34

Berry Hormone Balancer Protein Powder
• 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.

Based on this making 20 serves (serving size not listed in video) macros come out to 151

calories, 8.5 net carbs, 5.7g fat, 4.3g protein

Chia Cacao Protein Powder

• 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.

Based on 10 serves no lucuma powder, 190 cal, 4g net carbs, 10.6g fat, 4.8g protein with

lucuma: 194 cal, 4.4 net carbs, 10.6 fat, 9.4g protein.

30 Days one dress size 2018 35

Berry keto-muffins (plus chocolate variation)
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.

• 1/2 cup coconut flour

• 1 good cup of ground almond

• 12 large frozen blackberries or boysenberries

• 1 1/2 cups culture buttermilk (or yoghurt)

• 1/2 cup eyrithitol or nativa sugar

• 2 tsp baking powder

• 25 drops of Nu Naturals Orange Nu-Stevia or a few drops orange essential oil (edible),
optional

• 1/4 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 /

2. In a mixing bowl whisk to together your eggs, yacon, 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.

30 Days one dress size 2018 36

30 Days one dress size 2018 37
Turmeric & cheese roast cauli (serves 3-5)
This is one of my favourites! Seriously quick and easy this will become a standard family
favourite!
• 1 small cauliflower, chopped into 1 inch thick slices (about 3-5)

• 3 tablespoons olive oil

• 1/2 - 1 cup grated parmesan, depending on your size of cauli

• 2 tsp ground turmeric

• Himalayan salt & pepper to taste

1. Preheat oven to fan-bake at 160c / 320f

2. Lay the sliced chunks of cauliflower onto a roasting dish

3. Brush with liberally with the olive oil

4. Sprinkle with the ground turmeric

5. Top with sprinkled cheese

6. Top with salt and pepper

7. Bake for 20-30 minutes until cauli is soft and cheese is melted and golden.

8. Serve immediately. Enjoy a 100 gram serving portion. You can have this with your protein
and leafy greens. This can also be reheated later.

Variation: Omit turmeric and add your favour herbs such as rosemary!

30 Days one dress size 2018 38

Quick lemon chicken salad (serves 1)
This is my favourite fast meal during active weight loss phase, you can do this with any meat of
course. It’s clean and fresh, quick and very easy!

• 70 grams mixed baby salad leaves or mesclun salad

• Few thin slices of red onion

• 2 cherry tomatoes cut into quarters

• Few chives, chopped

• Handful or parsley, finely chopped

• 1 capful (1 tsp) Organic Apple Cider Vinegar

• 1 small lemon

• 100 grams chicken

• Optional Smoked garlic salt

1. Cook your meat after removing fat then chop into small pieces and cover with the lemon
juice.

2. Sprinkle with the garlic salt and Himalayan salt.

3. Arrange your lettuce leaves in your bowl and sprinkle on the Apple Cider Vinegar and mix
through with your fingertips.

4. Layer your chicken on top, then arrange your tomato quarters and red onion.

5. Top with the chopped parsley and finally the chives.

30 Days one dress size 2018 39

Asian broth soup (serves 4)
You can add just about anything to this, it is simply fabulous! It’s great for entertaining as the
prep is done early so it’s just a case of just throwing it all together at the last minute.

How to make a broth base:

• In a large stock pot add one litre of homemade stock

• Add 1/4 to 1/2 a cup of fish sauce

• One 7cm piece of wakame or kombu seaweed

• 1/2 cup Kikkoman soy sauce (Naturally brewed soy sauce – msg free!)

• 1-2 sliced fresh chillies to taste

• 4-5 cloves of garlic sliced

• 1 2 inch cube of ginger finely minced/grated

• 1-2 chicken breast, skin off, sliced into 1/2 cm strips

• 1/4 cup lime juice

• 2 sliced carrots, cut on an angle

1) Bring to boil & simmer for a few mins until chicken is lightly cooked through.

2) Remove wakame, and add the veges below:

1 sliced red capsicum

1 sliced yellow capsicum

1 cup button mushrooms

few shitake mushrooms (optional)

1 or 2 sliced courgettes

small broccoli heads

what ever else you like!

3) Squeeze in the juice of two limes & stir.

4) Once veges are tender but crisp, serve & top with a handful of sprouted mung beans.

5) I like to sprinkle mine with black sesame seeds, chilli powder & half a lime.

Variations: For a completely different flavour try adding a good pinch of saffron flakes, and
chopped bacon. Use smoked garlic instead of plain garlic. Yummy!

30 Days one dress size 2018 40

30 Days one dress size 2018 41
Creamy coconut chicken hotpot (serves 3)
• ½ medium head of cauliflower

• 30g yoghurt

• 8g Harissa powder

• 25g Silverbeet, finely chopped

• ¼ Parsley, finely chopped

• 7g Oyster mushrooms, dried, crushed into smaller pieces (optional)

• 300g chicken breast, skinless

• ¼ onion, finely diced

• 28g Parmesan, finely grated

• 2 tbsp. coconut, dried, shredded

1. Precook your skinless chicken breasts by either gently frying under cover, or by steaming.
Cool slightly and shred finely.

2. Gently fry the onion in a little water until soft.

3. Steam your cauliflower then blend together with the harissa and yoghurt until a smooth
creamy puree.

4. Finely slice the silverbeet and parsley and combine with the cauliflower puree, shredded
chicken breast, oyster mushrooms, salt and cracked pepper, and onion.

5. Place into 3 small ramekins.

6. Mix the shredded coconut with the finely grated parmesan, and top the chicken hot pots
with this.

7. Fan-bake at 170 degrees for 12 to 15 minutes until hot and golden.

30 Days one dress size 2018 42

30 Days one dress size 2018 43
African beef skewers
• 100g Beef fillet, minced in food processor

• 1 small red onion, finely chopped

• 1 clove of garlic, crushed

• ½ tsp ground cinnamon

• 1 tsp preserved lemon, finely chopped

• ½ tbsp fennel seeds, toasted

• Himalayan salt

• Ground black pepper

1. Mix all ingredients together in a bowl, pounding the mixture well with your hand to combine.

2. With damp hands (to stop the mixture sticking to your hands) shape small amounts into little
sausages.

3. Fry gently in a little hot coconut oil until brown on all sides and cooked through. Skewer and
serve warm with dipping sauce made by mixing harissa into a little yogurt and cauli cous cous.

Miso glazed salmon

• 4tsp Fish sauce

• 2 tsp Miso paste

• 1 tsp grated Ginger

• Salmon Fillet, your allowed portion

1. Combine fish sauce, miso and ginger in a large bowl

2. Cut salmon into large cubes and sit in marinade for 10 minutes

3. Pan fry the salmon cubes in a frying pan in a little coconut oil, or grill

4. Serve on shredded lettuce, cucumber and add a squeeze of lemon

30 Days one dress size 2018 44

30 Days one dress size 2018 45
Vanilla Coconut Chia Pudding
This is delicious for breakfast or as a snack at any time of the day! Ensure you stick to a 1/2

cup serving and count this as 2 fat servings.

• 1/3 cup chia seeds

• 400 g / 14 oz coconut cream

• 1 tsp natural vanilla

• 1 tbsp. maple syrup or 2 tbs natvia or eyrthitol

1. Place your coconut cream in a bowl of hot water to soften then pour into a mixing bow

2. Add the remain ingredients and stir well and leave in the refrigerator to thicken for at least 1

hour.

Serves 2. Will keep in the refrigerator for several days.

30 Days one dress size 2018 46

Coconut pandan panna cotta
Pandan leaves are found in the frozen section of your local Asian supermarket. They are naturally

sweet and add an authentic flavour to any Asian desert. The leaves are used to infuse rather than

used whole. This is a delicious low carb desert and because of it’s richness only a small serving

is required.

• 3 pandan leaves, tied in a knot

• 1 400 ml tin of coconut cream

• 150 ml fresh cream

• 1 tbsp . coconut sugar or maple

• 1 tsp . vanilla seed gel, or essence

• 4 sheets of Equagold gelatin leaves

1. Begin by soaking your gelatine leaves in cold water.

2. Prepare 6 100ml panna cotta moulds or ramekins by gently whipping with a little coconut oil.

3. Then in a small pot gently warm your coconut milk with your sugar, pandan leaves and vanilla.

4. Don’t boil your coconut cream but once it is starting to froth turn off the heat and allow the

pandan and vanilla to infuse in the coconut cream for 10 mins or so until you are happy with the

sweetness.

5. Once the coconut cream mixture has cooled to about 60°c or is warm to touch, not hot, add

your gelatine leaves and whisk to dissolve.

6. Add your cream to this mix and then place into your moulds.

7. Place into your refrigerator for several hours until set.

To serve place your moulds into hot water for a few seconds then turn onto your serving plate

and tap to release your mould. Gently lift from one side slightly first to release the suction. If

they don’t release, carefully run a small sharp paring knife around the inside of the mould.

30 Days one dress size 2018 47

30 Days one dress size 2018 48
Blueberry sorbet - serves 4

Oooh. There’s nothing quite like the smell of fresh blueberries. Something quite magical
happens when you eat them your body feels so light and renewed, it sort of rewards you for
being so kind to it. This is so good I’d even eat it for breakfast!

• 2 cups frozen blueberries

• 1 cup ice

• 2 tbsp erythritol icing sugar

• Juice of 1 lemon

• Good pinch of cinnamon, to taste (optional)

1. Place all the ingredients into your high powered blender and blitz to make a smooth sorbet
consistency.
2. You may need to stir a few times during blending to ensure it blends smoothly.

Serve immediately.

NOTE: If it’s too soft you can place it in the freezer for a few minutes to firm. But if left too long
it will turn into an ice block so watch carefully!

Forget taking a weight loss pill! If you want to free yourself of belly fat and reduce your risk
of cardiovascular disease, these berries provide a delicious alternative! Catechins found
in blueberries activate fat-burning genes in abdominal fat cells to assist weight loss. Also
blueberries are loaded with phytonutrients that function as both antioxidants and anti-
inflammatory compounds in the body

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30 Days one dress size 2018 50