SPRING RESET | FAQ’S

Here are some of the questions we have been asked. They’re great questions that most likely are relevant for quite a few of you. We have compiled a little list with some easy answers.

If you’re not sure, you can always pop us through an email.

Q: What is so special about this plan? Is it just another diet?

A: Reducing Sensitivities, Inflammation, and Supporting Menopause Health.
Most bodies have food and gut sensitivities that result in low energy, bloating, and painful joints without us realising it. This inflammation often leads to slow or stalled fat loss. This program is designed to alleviate many of these issues by beginning the process of healing the gut and the body's natural repair system. Your plan has minimal dairy, red meat for the first 3 weeks, and is alcohol, sugar, and mostly gluten-free to help reduce gut issues and inflammation. This gives your body the greatest opportunity to make the most of the nutrition being given to it. Your results will be quicker if you adhere to the plan.

In addition, the plan is specially tailored to support women experiencing menopause. During menopause, hormonal changes can lead to increased inflammation, weight gain, and other health challenges. By focusing on nutrient-dense, anti-inflammatory foods and incorporating specific supplements, this plan helps to manage menopause symptoms more effectively. The emphasis on balanced protein intake, healthy fats, and low GI carbohydrates also aids in stabilising blood sugar levels, reducing hot flashes, and improving overall energy. Following this plan will not only promote fat loss but also contribute to better hormonal balance and overall well-being during menopause.

There is also a series of supplements included to complement the reduction and healing of inflammation, making this plan more than just another diet—it’s a comprehensive approach to achieving lasting health and vitality, especially during the menopause transition.

Q: Why do I feel nauseous after taking my supplements?

A: Sometimes the supplements may inadvertently irritate. It’s important to take your supplements with or just after food, especially the fish oil. Nausea can be a common feeling if you take some of your supplements before you have something in your tummy. There’s nothing worse than bending over for mountain climbers and burping fish oil!

Q: I’m vegetarian. Shall I just change what’s on the plan?

A: A true vegetarian must balance their nutritional intake very carefully, particularly when they are exercising. We have a special plan that has been designed for this. If you are going to use this, please follow the grams and amounts to the letter to guarantee the correct balance of macronutrients. It’s not recommended you change now if you haven’t been following a vegetarian diet for some time. Please email nik@punchlove.com.au, subject: vegetarian—I’ll send that version over for you.

Q: I normally have a protein shake after training. Can I still have that?

A: Yes, you can—it counts as your snack or your breakfast, though. Wait until you are hungry before having your shake if it's your snack. If it's for breakfast, include all the other ingredients.

Q: Can I just add / What about... / What if I swap / can I do you a deal...etc.

A: If it’s not on the plan (some vegetables and fruits are purposefully left off the plan), leave it out (for now). Remember there is a free meal once a week. If there is something you are craving and you feel like your world will end if you don’t have this thing - then your free meal is the place to fit that in. Just know we aren’t leaving some foods out to make life difficult. It’s to benefit and increase the functioning of your system to make it a well oiled machine!

Q: Do I really need to take the supplement? Can’t I get it all from my food?

A: Yes, take them! Our diet today is totally deficient in many, many nutrients. It’s really hard to gauge exactly how much of everything we are getting in a day’s food. We can never be sure that fresh vegetables are grown in nutrient-rich soils, and much of the time, we don’t know how long they have been picked for or what chemicals have been used to ripen and fertilise them. Give your body the best opportunity to be healthy by taking your supplements.

It’s always recommended to consult with your GP before starting any program or taking supplements.

Q: Is the measurement for the foods cooked or uncooked?

A: Cooked weight for rice, pasta and quinoa. 125g premade cups are perfect.
Uncooked weight for meats and all salad and veg goodies.

Q: I'm hungry!

A: It’s quite likely your stomach is rumbling. If you feel your weight has crept up over the last few months, most likely your portion sizes have crept up, and you are eating way more than your body needs to function. This plan is designed to get you results.

Therefore, you will be eating approximately 30% (or more) fewer calories than what you have been used to (and your tummy is going to shout in protest initially...where’s my bread...where’s my biscuits with my latte...where’s my wine!). Just imagine your tummy rumbles like a child having a tantrum.

Distract the tantrum with something to do. Drink water or sip on a coffee or tea. It’s very important that you ensure you eat all your salad/vegetable allocation and definitely the complex carbs in your day. These fill you up and take the body longer to process. Remember to eat. Do not miss lunch or your snack—this will not be helpful. Eating less than the calories provided will cause your body to store energy for later, and you will not go into fat loss. This is VERY important.

Spread your meals out evenly and eat dinner around 6 (where possible, of course). Make a nice cup of herbal tea later and sip on that. Feel free to eat your snack later in the day at that snack o’clock time. I used to always find myself staring at the pantry around 3pm. I have my snack then.

Q: I’m waking several times to go to the toilet in the night.

A: Aim to get your water knocked off early. You’ll have disturbed sleep getting up to the toilet several times if you try and drink half your allocation just before bed.

Q: How can I help my sugar cravings?

A: Try adding cinnamon to your meals each day. It’s a clever little spice that has been proven to help reduce sugar cravings by controlling blood glucose levels. This minimises insulin spikes after meals. It’s these spikes that lead to more hunger and consuming even more sugar. Try sipping on a cinnamon and apple herbal tea after dinner to calm the desire to look for a sweet dessert or biscuit.

Q: Why do I have a headache?

A: Your body is going through changes. Removing alcohol, gluten, and sugar may be triggering a detox. Be kind to yourself. Keep your water intake up, and by all means, take a headache tablet or two. Stick with it; you’re only days away from feeling amazing.

Q: Can I have coffee?

A: Yes, try and keep it to one a day. Keep the milk- almond or lactose free to avoid gut irritation. It will be low to no calories to drink it black. A few additional calories if you have a splash of milk and a cappuccino or latte will be 30 cals for almond / 160 cals for full cream milk and 90cals for skim. It’s all about awareness and thinking about the choices you are making.

Q: Can the plan be Gluten Free?

A: Depending on your option choices the plan can easily be completely gluten free. The only item not available gluten free at the moment is the high protein breads. In this instance - choose a Helgas GF version.

Q: What if I have to dine out for work functions alot?

A: Do the best you can. Please don’t stress and feel like you have failed because you can’t follow the plan. The plan is a guide, designed to show you measurements and amounts that your body needs. You are learning to be more conscious of portion sizes. It’s not a regimented system. Be kind to yourself and If you aren’t sure, reach out and let us guide you.

Here’s the basics - if you get stuck and you have to order breakfasts out for work functions - choose poached eggs and tomatoes, and other veg like spinach and mushroom. No toast. Fill up on the good gear!

If you have to go to lunch meetings - pick an option with a protein ( they are usually small servings so your protein amount will be fine. Add and veg items. Ask for the dressing on the side so you can manage your portion. You can have a carb at lunch so if there is an option, have quinoa or sweet potato in your salad.

Dinners - If you get to choose, make sure its a grilled protein without sauce. A sauce will double or triple your calories. They are made with butter to make them taste amazing. However for triple the calories they do not offer much extra in volume, fibre or other nutrients.

Q: Are the recipes for any specific day or meal?

A: The recipes are designed to show you how you can make many delicious foods using the measured amounts of foods. Almost all of the recipes you can simply make a 1 serving version just for you or a double or x 4 for families. If your serving requires 120g of chicken and you’re making a recipe for a family of 4 make the ingredient adjustments.

Understanding measurements- Over the coming 8 weeks you will learn just how much and how little your body needs of various foods. The veg and salad components are large in serving size and the protein and carb servings may feel small ( particularly if portion sizes have crept up) One of the biggest mistakes ladies make during a challenge , about half way through they stop measuring and start guessing, thinking they know. The portion sizes begin to increase. Stay on top of your measurements throughout.

Any other questions ladies—pop Bec an email:
bec@punchlove.com.au