Fasting Cheat Sheet

Including common mistakes that STOP you from getting results

(and may result in gaining weight)

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Do you want to improve your health, increase your energy and fit back into your favourite

jeans but you seem to run out of willpower by the end of the week?

I hear ya.

You are busy.

You have a million things to do each day.

You do NOT have the mental strength or space to think about all the things you can or

cannot eat 24/7.

That’s why I love the 5:2 protocol.

You use willpower and effort only on 2 days of your week.

Then simply don’t go crazy and overdo things on the other 5 days.

BUT as I have learnt coaching 100’s of people to master their fasting journey, there are

some very common mistake that will destroy your results.

This cheat sheet will help you avoid the mistakes and teach you how to achieve the body

you want without running out of willpower by the end of the week.

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Hi there, I’m Chriss Tinslay

I’ve been a real-world fitness and fat loss coach for

over 20 years. I don’t do fads or quick fixes. In my

20 + years I have seen a LOT of them come and go.

I am so impressed with the 5:2 fasting protocol for

health and weight management.

Facts, science based and it works.

I have had wonderful success with 100’s of

coaching clients adopting fasting as a new way of

life.

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A simple lesson on How fasting works.

Fasting is simply a tool to consume less calories than you burn over your week whilst

preserving willpower.

You eat and drink less than you normally would on 2 days of your week (willpower needed),

which results in you losing approx. 0.5kg each fasting day.

On the other 5 days, you eat normally (but don’t go overboard). You don’t lose any weight

(and don’t gain any either) on these days.

Total of 1kg weight loss for the week - Yay.

** NOTE - - ALL weight loss works by consuming less calories than you use (calorie deficit),

no matter what you might have heard to the contrary.

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Before I go any further…

Let’s talk about the term “fasting”

To some it can have a scary and negative connotation. But we all fast every night.

Intermittent fasting is simply a way to put some more structure to our weekly eating plan.

Not scary. Not negative.

In fact, you could flip the script and call it “Intermittent Eating”. (Words are important).

Intermittent fasting is NOT about enforcing strict rules onto yourself.

It’s about breaking the outside rules and regulations so that you can finally set up the timing

of your eating plan in a way that works best for YOU.

• Not hungry at breakfast? Start eating later in the day.

• Hungry at 3pm? Plan a filling meal for that time.

• Want to fit some treats in after dinner? Adjust what you consume earlier in the day.

7 Common fasting mistakes that will destroy your results

Mistake 1 - Starting out too low calorie on fasting days.

I get my Fasting coaching clients to start with 2 non-consecutive fasting days at 1000

calories during their first week. Then gradually go lower from there, until together we

find their fasting “sweet spot”.

Just like if a client came to me wanting to run 10km. I would get them to start with

4kms, then 5km, then improve up to the full distance over time.

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Mistake 2 - Eating and / or drinking more than you usually would on your 5 regular

days.

The idea is to act as if the fast never happened.

Every time you eat or drink more than you normally would, or to put it precisely, every

time you consume more calories than you need (calorie surplus), it cancels out some of

the progress you made on your fasting day (calorie deficit day).

This usually happens from a mentality of rewarding yourself for “being so good” on a

fasting day.

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Mistake 3 – Not eating enough on your 5 regular days.

The beauty of this way of life is willpower preservation.

I.e. - Use up a lot of willpower and focus on 2 days of your week, then replenish it on

your 5 regular days.

If you feel like you are “dieting” on your 5 regular days you will end up a) will-power

depleted, b) extremely hungry and c) low in energy and mood.

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Mistake 4 - Not choosing foods that keep you full.

Fullness is of the utmost importance on your fasting days. Of course, you should choose

foods that keep you full AND that you enjoy.

We talk about this a LOT in my Fasting coaching course. Become the fullness detective

on yourself. After all, what keeps YOU full will be different from the next person.

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Mistake 5 - Not learning anything about YOURSELF on your fasting days.

You should use the fasting days as a curious experiment about your hunger levels, your

reasons for eating (it’s not always to fill hunger) and the foods that keep you full. This

knowledge should spill over to improve all other days.

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Mistake 6 – Not consuming enough protein

Your goal should be to lose body fat, whilst preserving muscle. Not simply “weight loss”

as measured on the scales.

When you don’t get adequate protein over your week, it’s almost certain you will lose

some muscle on your weight loss journey.

Losing muscle means you will become weaker, flabbier and your metabolism will get

slower.

This is an easy fix. We discuss it fully in the First Steps to Fasting coaching course.

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Mistake 7 - Not getting support and expert guidance.

Sure, you could go it alone but your chance of success will be greatly improved by

joining a coaching group program like Fast Track to Fasting. Team support,

accountability, expert instructions, weekly live Q & A video sessions in the closed FB

group, recipe and meal suggestions, and joining a team of like-minded others on the

same journey as you.

I don’t want to be all doom and gloom. Make no mistake, successfully adopting this Way

Of Life (WOL) can and WILL change your body and life for the better.

>>> Fast Track to Fasting- coaching course <<<

Claire lost 20kgs by eating less 2 days per week.

There you have it. All the information to get started on your fasting journey.

You CAN completely change your body and your life with this Way Of Life.

However, we both know that knowing WHAT to do is very different from following through

and actually DOING it.

I have put together a coaching program for those who would like me to hold their hand and

walk them through the first 5 weeks of their fasting journey in a comprehensive step by step

way.

Your questions answered, your stumbling blocks supported, along with expert guidance and

accountability.

Let me tell you, I take my role as a coach very seriously. I have put 20 years of experience

and expertise into this program so that you can short cut and streamline the process and

finally achieve long term health and weight loss success.

FIRST STEPS to FASTING MASTER-CLASS coaching program

No pressure at all, but it’s there if you need it. I would LOVE to help you, it’s what I do best.

EXCITING ANNOUNCEMENT – Fast Action $100 discount

I have lost 6kgs and fit back into my jeans !!

Sharon – Fast Track to Fasting client

I fit into clothes that I have not been able to wear for two years. Other clothes are becoming too big. A few people have noticed and commented (I have not told many people what I am doing). I still feel like I have a little way to go, but I am confident that I can do it.

I feel that I have hope!

Until now I have accepted that if I want to maintain a normal weight, it will be a constant struggle for me. I now feel that I can do this easily and maintain this lifestyle long-term with minimal effort.

The sense of relief I feel is amazing, it’s like a load I’ve been carrying for many years has been lifted.

Don’t wait any longer.

Take action TODAY, start losing weight tomorrow.