Module 1

THE BURN DIET

To burn fat you need to be eating less calories than you burn. This is known as eating in a “calorie deficit”.

The most common way to make sure you are eating in a deficit is to track your calories.

However, tracking calories, weighing your portions and seeing food as numbers, takes away your freedom & pleasure over food.

You are not a robot. You are a flowing goddess who thrives when given freedom with food, you thrive when you can use your intuition, when you can acknowledge & honour your body’s hunger signals. You thrive when you can enjoy food as pleasure.

In this module you will learn how to stay in a calorie deficit without tracking your calories every single day.

You will start do this by following these diet principles:

THE BURN DIET PRINCIPLES:

Choose foods that pleasure your tastebuds but also leave you feeling energised. Your food should taste good as well as making you feel good.

Favour wholesome, healthy foods over processed foods.

Honour your body and eat when she’s hungry. If you find that you get hungry between meals, snack on lower calorie, filling foods like water-based fruits (melon and pineapple).

Become in tune with your body and stop eating when she’s full. Eat mindfully and slowly so you can enjoy your food & so that you receive the signal from your body when she’s full.

Aim to drink at least 3 litres of water every day.

Wait until your body signals to you that she’s hungry to eat your first meal of the day.

CALORIES + INTUITIVE EATING

Intuitive eating is basically eating when you’re hungry and stopping eating when you’re full.

Its using your intuition and tuning in to the signals from your body.

To make sure you stay in a calorie deficit whilst intuitively eating, you need to know what foods contain higher calories and what foods are lower in calories.

This is so you can mindfully choose to fill your diet with more “lower calorie” foods, which will help to keep you in a calorie deficit.

It also helps to know what your calorie deficit target is.

Knowing this will help you when it comes to choosing what foods and drinks to consume each day.

If your calorie deficit target is quite low then you will need to prioritise lower calorie foods more often and be aware not to eat a lot of higher calorie foods.

I don’t want to talk about calories too much, but by knowing what your calorie deficit target is, and then knowing what foods are higher and lower in calories, you will be able to make more mindful intuitive food choices.

For example:

Lets say my calorie deficit target is 1800.

I therefore know I need to eat 1800 calories or less each day to be able to burn fat.

Its 7:30pm and I’ve already eaten 3 large, balanced meals that probably total around 1700 calories.

But I’m hungry.

I’m listening to my body’s hunger signals and I’m honouring her by choosing to eat.

I have a big tub of mixed nuts and I have watermelon.

Both the nuts and the melon are wholesome, healthy and will fill me up.

I also know the mixed nuts are high in calories, and I know the watermelon is low in calories.

So I choose to eat the watermelon instead of the nuts so I don’t over exceed my calorie target.

To find out your calorie deficit target, click the button below and input your personal details and also enter the details stated below:

Exercise intensity – moderate

Number of minutes spent exercising each day – 60minutes

Number of days spent exercising each week – 3

Body composition goals – fat loss

Goal intensity – Average

Your goal TDEE number is your calorie deficit target.

Now you can start to learn which foods are higher vs lower in calories.

The best way to find out whether the foods you enjoy eating are higher or lower in calories is with the MyFitnessPal app.

This is a free app that you can download to your phone, or you can visit www.myfitnesspal.com on your laptop.

When on the app, head to the diary page and you can search for the foods you usually eat. You can then click on the food once its in your diary and it will open a page with a breakdown of macros and also the total calories.

Try to make a mental note of higher calorie foods and lower calorie foods.

It’s also important to know that not all healthy wholesome foods are low in calories.

Avocados, oils, nuts, granola, peanut butter are all wholesome, healthy and are beneficial to your body, but they are also high in calories.

Fruits, carrot sticks, celery, homemade popcorn are also healthy foods, but they are a lot lower in calories.

If you find that the foods you usually eat are all high calorie then whilst you’re burning fat and aiming to stay in a calorie deficit, you will need to minimise the amount of these higher calorie foods in your diet and instead swap them for lower calorie alternatives.

If you are wanting to change your diet then you can use the recipes in the F-MININE recipe book. This book is full of tasty, wholesome, calorie-counted meals for you to choose from.

Click the button below to download the recipe book.

Here are some ways to reduce your overall daily calories:

Swap a side of starchy carbs (rice or pasta) with a side of veggies or a salad instead. For example spaghetti bolognese, but load the bolognese sauce on a huge salad or roasted veggies instead of pasta.
Fill up on lower calorie snacks between meals like watermelon, instead of higher calorie snacks like granola bars, nuts or processed snacks.
Avoid drinking your calories. Stay hydrated with water instead of fruit juices, smoothies or sugary sodas. Adding mint leaves, lime or frozen berries to your water can make it less boring and more tasty.
Don't free pour oil when cooking and instead use no oil with a non-stick pan or a 1 calorie spray oil. 1 tablespoon of cooking oil contains roughly 130 calories which will soon add up.

Now lets learn which carbs, fats & proteins are best to include throughout your goddess transformation.

CARBS

There are two types of carbs, simple carbs and complex carbs.

Complex carbs are unprocessed and wholesome. Such as potatoes, rice, oatmeal, quinoa, beans, veggies, grains etc. If you enjoy eating carbs then these are the types you want to favour.

Simple carbs are processed. Such as chocolate, fruit juices, pastries, crackers, sweets etc. These are the kinds of carbs that you will want to keep to a minimum in your diet. This is because:

They don’t provide you with many nutrients
The energy they provide you with is usually a short burst which can cause you to crash and feel tired soon after
They are usually high in calories
They don’t really fill you up
They often contain added ingredients that contribute to bloating & inflammation

If you choose to eat a lot of simple carbs in your diet, you may find you feel tired and demotivated often, and you may struggle to stay in a calorie deficit. Struggling to stay in a calorie deficit means you will struggle to burn fat.

If you want to glow, thrive and transform then you will want to keep simple carbs to a minimum in your diet and favour complex carbs instead.

CARBS AND EMOTIONAL EATING

Simple carbs provide instant pleasure. Because of this, it’s usually these that we overeat when feeling low and are seeking instant comfort.

It’s important that you check in with yourself when you get cravings for simple carbs (processed foods or sweet treats) and ask yourself how you’re feeling.

It’s important to recognise when you’re choosing to eat out of a negative place (lack of worth, lack of self love, sadness, anger, guilt).

Comfort eating will provide instant pleasure and temporarily mask these feelings, but food will not solve the problem.

Before I stepped into my F-MININE power, whenever I would be vibrating on a low energy level, I would subconsciously try to make myself feel better by over-indulging in cookies or pizza (these foods where my comfort zone).

I would realise I was comfort eating because I wasn’t even enjoying the foods. I would eat them so fast I wouldn’t even be savouring the taste. It was as though I was trying to quickly fill an empty space in my body with food!

This method of dealing with my low vibrational feelings would make me feel worse.

My “comfort” foods would ironically make my body feel so uncomfortable.

I would end up bloated, tired, feeling sick and guilty.

I would sink into an even lower vibration.

If you struggle with emotional or binge eating like I used to and you are aware that you do it then its important you keep this self-awareness.

It wouldn’t be life if we didn’t vibe low sometimes, it’s completely normal to have low days but it’s important to know that there are so many ways of managing low vibrational days. Comfort eating is not the best way and it only “temporarily” helps.

Next time you catch yourself about to emotionally eat, or if you catch yourself in the middle of doing it, instead of continuing to mask the low feelings through food, try facing and acknowledging the feelings so you can release these low vibe emotions.

You can only release them when you acknowledge them. Allow them to pass through you like water.

You can face your emotions through meditation, yoga, going for a walk, being in nature, talking with friends, family or therapist, journaling and writing them out. When you’re feeling low vibration energy, it’s best to avoid more low vibrational things and instead lift yourself up by surrounding yourself with higher vibrational things. Such as sunlight, any form of nature, lying in grass, swimming in the ocean, walks in the park, eating fresh fruits, veggies, drinking lots of water.

PROTEIN

3 reasons why a diet high in protein will benefit you:

1. Protein takes a long time for your body to digest, which means you will feel full for longer. This feeling of fullness means you are less likely to crave, snack, binge and over-indulge in calories.

2. Protein helps repair your muscles after your workouts, helping to create a toned physique.

3. Collagen, Elastin and Keratin are all proteins that help promote healthy hair, skin and nails. All three of these proteins are responsible for giving you that glow up!

Collagen is found in fish, chicken, egg whites, red + yellow veggies and berries (if you don’t eat meat or fish you can also supplement with collagen powder).

Increase elastin in your body by eating foods like fatty fish (salmon), broccoli and nuts.

Some foods that promote keratin production in the body are eggs, salmon, sunflower seeds, kale, sweet potatoes and onions.

SHOULD YOU SUPPLEMENT WITH PROTEIN POWDER?

Protein shakes are a good snack to have in between meals, they are low in calorie and high in protein.

It’s better to make your shake at home so you can monitor the exact ingredients that go in.

Some ready bought protein shakes can include lots of high calorie add-ins like avocado, peanut butter, full fat yoghurts etc (which are all healthy but they can make your “snack” turn into 500 calories).

Try this basic protein shake below.

FATS

There are two types of fats. Healthy fats and Trans fats.

Healthy fats such as avocado, nuts, salmon and dark chocolate if consumed regularly can literally make you GLOW. Healthy fats keep your hormones balanced whilst also contributing to nourished, glowing skin and hair.

Trans fats such as pastries, frozen pizza, fried chicken and sweets are the types of fats that you should try to keep to a minimum throughout your transformation.

Trans fats prevent your body from absorbing & using healthy fats properly. If eaten often they can contribute to muscle breakdown & can leave your skin looking dull and dry.

Be aware of the term “partially hydrogenated” on nutrition labels as this is another name for trans fats.

So you now have knowledge on higher calorie vs lower calorie foods, you know your calorie deficit target and you are aware of which types of carbs, fats and protein sources are best to include in your diet.

You can now start to make mindful intuitive eating choices.

Here is an example of a diet full of healthy fats, high protein, complex carbs and lots of nutrients for a woman on a 1500 calorie deficit target. The meals on this plan are taken from the recipe book, click the link below to download the e-book if you haven’t already.

BREAKFAST

It may be a habit for you to wake up and instantly eat a big breakfast. You might not even be hungry but you still make it and eat it because it’s something you’ve been doing for life.

Instead of doing this, wake up and before you do anything, I want you take a few minutes to tune into your body and make yourself aware of how she actually feels.

Is she hungry? Is she actually okay for food, is she dehydrated?

However you feel, it’s important you honour those feelings.

If you’re hungry, eat.

If you’re thirsty, drink.

if you’re not hungry, don’t eat yet.

You won’t wake up feeling the same every day. And this is why it’s important that you take the time to tune into how you feel every single morning.

How you feel each morning is going to be different. You are not a robot. You are a flowing goddess who’s needs, moods and hunger levels are ever-changing with the moon and the tides.

Some days you may find you’re actually really hungry when you wake up. This can be if you ate a little less the day before, it can be if you had a poor quality sleep, It can also depend on what stage of your hormonal cycle you’re on.

Some days you may wake up and find your body doesn’t signal she’s hungry until maybe after midday. Having a coffee and drinking lots of water may be fine enough for you throughout your morning.

I no longer want you to think about eating at specific times. Breakfast doesn’t need to be eaten at 7am, lunch doesn’t need to be eaten at midday and you won’t die if you eat dinner after 8pm.

Forget timings of eating, forget structure around food and instead listen to your body. Eat when she’s hungry and eat whatever it is she’s desiring. There is no right and wrong anymore when it comes to eating.

BURN DIET RECAP

1. Work out your calorie deficit target using the macro calculator.

2. Gain knowledge and awareness on higher calorie vs lower calorie foods by entering the food you enjoy eating into myfitnesspal.

3. Favour complex carbs, high protein and healthy fats in your diet. Minimise simple carbs and trans fats.

4. Tune into your body and honour her. Eat when she’s hungry and stop eating when she’s full. Become aware of when you give your power away to food or begin emotionally eating.

5. Eat the first meal of the day when your body signals to you that she’s hungry.