The 10:10 Diet

Trying to shift a few kilos for summer? The 10:10 Diet and wellness program may be exactly what you need. It promises 10 kilos weight loss in 10 weeks, with 80 easy-to-make recipes and delicious shakes and snacks.

What is the 10:10 Diet?

Think of the easiest and most delicious recipes you can create, which taste like a “treat meal” but are actually really good for you. That’s the 10:10 Diet. Accredited nutritionist Faye James spent two years formulating the scientifically backed program, which helps people lose 10 kilos in 10 weeks, without feeling as though they’re starving, missing out or eating boring meals. The diet also allows for five days where you ingest 1010 calories, plus two cheat days a week, where you can eat and drink whatever you like.

It relies partially on intermittent fasting, which research has shown has a profound effect on weight loss and gut health.

“When people fast, the body slowly burns through the glucose stored in the liver and when that happens, fats are used for energy instead,” explains Faye. “As a result, blood sugar levels stabilise, inflammation is suppressed and there is a decrease in blood pressure and cholesterol levels. Brain health and memory also benefit in the process too.

So how long should you exactly fast for?

“On The 10:10 Diet I advise that you fast for 14-hours for maximum weight loss. Research shows that fasting for 14 hours and eating within a 10-hour window (for example from 8am to 6pm or 10am to 8pm) showed a reduction in weight, reduction in bad cholesterol and a reduction in blood pressure.”

How Does the 10:10 Diet Work

From Monday to Friday, follow Faye’s tasty, nourishing and filling recipes which are easy to follow and make (with very little cleaning up). The program also includes shakes and snacks to keep you feeling satisfied all the time and to reduce cravings for fatty foods, sugar-laden snacks, and junk food.

Do I have to exercise?

Here’s the good news … you do, but just for 10 minutes a day. Faye drew from scientific studies that prove if you do 10 minutes of HIIT each day, it is more beneficial than moderate exercise like running. Easily achieved each morning before you shower, it suits even the busiest of schedules. Grab a skipping rope, use those steps at the front patio, or do some burpees in the lounge room in front of the morning news.

How can I stay motivated?

As part of the 10:10 Diet program you will receive a one-one-one coaching session with Faye via ZOOM each week where she helps to inspire and motivate you, while keeping you on track and accountable.

Faye’s Top Tips for Success

• Eat within a 10-hour window and fast for at least 14 hours
  “This should be relatively easy, if you set a realistic routine,” says Faye. “For example: eat your dinner around 6 p.m., go to bed before 9 p.m. and wake up around 7 a.m. Most of your fasting time is spent asleep! When you wake, drink water until 11 a.m. before enjoying a breakfast or lunch recipe or smoothie! Or you can reverse it and enjoy an early breakfast, a regular lunch and early dinner. Once again, most of your fasting time is spent asleep, so you’re never truly hungry!”
• Meditate for at least 10 minutes every day
  “Stress boosts two hormones, ghrelin, and cortisol,” explains Faye. “These hormones increase your appetite and can make your body store unwanted belly fat. Stress also dials down leptin, a hormone that sends signals to your brain to let it know that you’ve eaten your full.“So, make a point of finding activities that take you to your calm-place. I recommend that you set aside 10 minutes a day to meditate and focus on your breath, so you can manage your stress levels and make weight loss even more effective. Find somewhere quiet to relax, breathe and switch off your mind for just 10 minutes and you’ll see benefits within weeks. If you have trouble meditating, try downloading guided meditations form App store – you’ll easily find ones that help maintain willpower throughout the 10:10 diet and support weight management.
• Do HIIT for at least 10 minutes a day
  Research shows that completing a high intensity workout for at least 10 minutes a day can help you lose weight. “A report in the British Journal Of Sports Medicine found that HIIT workouts resulted in 28.5 percent more fat loss than a moderately intense continuous exercise such as running,” says Faye.
• Pile your plate with at least 10 serves of veggies a day
  “Eat at least 10 servings of veggies a day. Veggies are full of vitamins and fibre which means you feel fuller for longer and eat less as a consequence.”
• Stick to 1010 calories a day, five days a week
  On Faye’s 10:10 diet, she advises clients to stick to a calorie allowance of 1010 calories, five days a week, over 10 weeks to create a sufficient calorie deficit for weight loss. “Weight loss is very much a ‘calories-in-calories-out’ matter and reducing your intake mid-week allows for right deficit without feeling too hungry or challenged.”
• Prep your meals
  Meal prepping not only saves you time and money, but it’s a great way to ensure you always have a nutritious meal on hand. “My advice is to set aside a quiet day such as Sunday to cook two or three nutritionally balanced, freezer-friendly meals, which you can have on rotation during the week. I like to roast a heap of colourful veggies which I mix and match with some low GI wholegrains such as brown rice, pulse pasta or quinoa. I’ll add lean protein like tofu, poached chicken breast or grilled salmon. Once cooked I simply portion up into Tupperware containers and store in the fridge or freezer. When it’s time to plate up, I add some fresh leafy greens with a nice tahini or yoghurt dressing for added flavour.
• Eat mindfully
  Mindful eating is extremely important for digestive health. It encourages you to eat less and be in touch with your hunger signals. Tips for eating mindfully include ensuring you are eating at the table and not on the go, without distractions such as TV and social media.“When you start your meal, take time to savour the flavours, textures and tastes. Ensure that you chew each mouthful at least 20-40 times. Take small bites and pause between each mouthful, laying your utensils down until you have savoured and finished each bite. Try to eat slowly and enjoy each mouthful. Also, don’t feel pressured to clean the plate and listen to your satiety signals. Once you are full, stop eating and resist the temptation to eat more than you need.