[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"detail-sidebar-cat-0-en-105":3,"doc-seo-403007-105":59,"doc-detail-403007-en":130},{"code":4,"msg":5,"data":6},0,"success",[7,13,18,23,28,33,38,43,48,51,55],{"id":8,"doc_module":4,"doc_module_name":9,"category_name":10,"show_sort_weight":11,"slug":12},1,"Document","Story & Novel",90,"story-novel",{"id":14,"doc_module":4,"doc_module_name":9,"category_name":15,"show_sort_weight":16,"slug":17},2,"Literature",80,"literature",{"id":19,"doc_module":4,"doc_module_name":9,"category_name":20,"show_sort_weight":21,"slug":22},4,"Exam",70,"exam",{"id":24,"doc_module":4,"doc_module_name":9,"category_name":25,"show_sort_weight":26,"slug":27},5,"Comic",60,"comic",{"id":29,"doc_module":4,"doc_module_name":9,"category_name":30,"show_sort_weight":31,"slug":32},6,"Technology",50,"technology",{"id":34,"doc_module":4,"doc_module_name":9,"category_name":35,"show_sort_weight":36,"slug":37},7,"Healthcare",40,"healthcare",{"id":39,"doc_module":4,"doc_module_name":9,"category_name":40,"show_sort_weight":41,"slug":42},8,"Research & Report",30,"research-report",{"id":44,"doc_module":4,"doc_module_name":9,"category_name":45,"show_sort_weight":46,"slug":47},9,"Religion & Spirituality",20,"religion-spirituality",{"id":46,"doc_module":4,"doc_module_name":9,"category_name":49,"show_sort_weight":46,"slug":50},"World Cup","world-cup",{"id":52,"doc_module":4,"doc_module_name":9,"category_name":53,"show_sort_weight":52,"slug":54},10,"Lifestyle","lifestyle",{"id":56,"doc_module":4,"doc_module_name":9,"category_name":57,"show_sort_weight":24,"slug":58},19,"General","general",{"code":4,"msg":60,"data":61},"ok",{"site_id":62,"language":63,"slug":64,"title":65,"keywords":66,"description":67,"schema_data":68,"social_meta":123,"head_meta":125,"extra_data":127,"updated_unix":129},105,"en","fast-start-meal-plan-how-it-works-transition-to-total-wellbeing-diet","Fast Start Meal Plan - how it works - transition to Total Wellbeing Diet","","Fast Start Meal Plan provides a 12-week structure to reduce hunger and support early weight loss by using scientifically formulated meal replacement shakes in the first three weeks. It guides weekly meals, including replacing breakfast and lunch with Fast Start shakes, enjoying a Total Wellbeing Diet dinner, and adding fruit and unlimited vegetables snacks. 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The program is designed to reduce hunger and boost early weight loss by using scientifically formulated meal replacement shakes as part of the Total Wellbeing Diet menu plans for the first 3 weeks. Gradually transitioning toa healthy, whole foods eating plan will allow you to build confidence while continuing to lose weight.  \nHOW IT WORKS  \nYour weekly meal plan will guide you on what to eat each week. Here is an overview of the 12-week Fast Start Meal Plan:  \nWeeks 1–3: Get a Fast Start  \n Replace breakfast and lunch with a Fast Start Shake  \n Enjoy a Total Wellbeing Diet dinner  \n Snack on fruit and unlimited vegetables  \nWeek 4–12: Transition to Total Wellbeing Diet  \n Introduce Total Wellbeing Diet breakfast and lunch meals  \n Option to replace breakfast with a Fast Start Shake  \n Gradually include more snacks, even Indulgences  \nFAST START SHAKE TIPS & TRICKS  \n When to drink Shakes? Try to stick to regular mealtimes and use your Shakes as meal replacements. Let your meal plan guide you, but also do what works for your lifestyle and situation and enjoy your Shakes when it suits you.  \n What to mix Shakes with? The Shakes are designed to be mixed with 250ml of reducedfat or skim milk. An alternate milk of your choice can be used, however, it should be factored into the nutritional values referred to in the nutrition information panel.  \n Do you still need to drink water? Yes! Drinking 8 cups of water a day can help to reduce or prevent the potential common side effects experienced in the first few weeks of Fast Start.  \n Can you still drink tea and coffee? Yes, herbal teas and black unsweetened coffee are Free Foods.  \n Enjoy Shakes chilled. Try chilling or blending Shakes with ice to make a frappé .  \n If you’re hungry . You may feel hungry for the first few days. Remember to eat the fruit and unlimited vegetables included in your snack and drink at least 8 cups of water.  \n© 2023 Total Wellbeing Diet  \nPage 2 of 15  \nPrep steps and tips for this week  \nHere is your checklist to help you prepare for the week:  \n1. Swap meals to suit your preferences . If you don’t like a particular dinner meal or would prefer an alternative milk for your Shake, go to the online meal plan and click the “Swap” button on themeal you want to swap.  \n2. Shop for all the ingredients . You should have received all your Shakes. Check the shopping list for your dinners and snacks at the back of this PDF or on the website where you can adjust the list to cater for your family and needs.  \n3. Chop the roast chicken. Remove the chicken meat from the bones, chop it, divide into two equal servings, and store in airtight containers in the fridge. This will help when making the Roast chicken with kaleslaw* meals this week.  \n4. Slice and marinate the beef. Thinly slice the beef and add the peanut oil and hoi sin sauce for the Simple beef stir-fry* . Store in an airtight container in the fridge.  \n5. Prepare your vegetables and fruits . Most dinners call for pre-prepared vegetables. You may want to buy unprepared veggies and shred, chop or dice them yourself. Store in airtight containers in the fridge until ready to use. Wash your fruit so it is  \nready to snack on the go.  \n6. Cook once, eat twice. When preparing the White fish with salad & lemon mayo* make a double batch. Store the remaining serving in separate airtight containers in the fridge fora quick reheat-and-eat meal later in the week.  \nOptional extras:  \n Hoi sin sauce. Feel free to use an alternate stir-fry sauce such as teriyaki, sesame, or sweet and sour sauce.  \n Peanut oil. Peanut oil is great for high heat stir-frying. You can replace with avocado oil for a more neutral flavour, or canola oil which is budget-friendly.  \n*Refers to recipes in the meal plan as specified. These prep steps may not apply if you have swapped meals or chosen another m","cbCaipvyaduAm0vy","https://ap.wps.com/l/cbCaipvyaduAm0vy","pdf",498343,"English","# Welcome to the Fast Start Meal Plan\n## How it works\n## Fast Start Shake tips & tricks\n## Prep steps and tips for this week\n## Meal plan\n## Breakfast: Breakfast shake\n## Lunch: Lunch shake","[{\"question\":\"What is the main goal of the Fast Start program during the first 3 weeks?\",\"answer\":\"The program is designed to reduce hunger and boost early weight loss by using meal replacement shakes as part of the Total Wellbeing Diet menu plans.\"},{\"question\":\"How does the 12-week Fast Start Meal Plan work day to day?\",\"answer\":\"Weeks 1–3 replace breakfast and lunch with a Fast Start Shake, enjoy a Total Wellbeing Diet dinner, and snack on fruit and unlimited vegetables. Weeks 4–12 transition to Total Wellbeing Diet breakfast and lunch meals with optional shake replacements.\"},{\"question\":\"What milk and water guidance is provided for drinking the shakes?\",\"answer\":\"Mix the shakes with 250ml reduced-fat or skim milk, or an alternate milk that is accounted for in nutrition tracking. Drink 8 cups of water a day to help reduce or prevent common side effects in the first few weeks.\"}]","Fast Start Meal Plan - how it works - transition to Total Wellbeing Diet | PDF",1790536305,23]