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The programme utilises key strategies to help get some quick wins, plus embed the strategies required to help you stay on track and find the right mix of food, meals and time restricted eating (TRE) that you can use long term to maintain your weight. Those strategies are:
Fasting without Feeling too Hungry
Protein sparing modified fasts (PSMF): Fasting is increasingly utilised as a tool to help drop body fat, however in some instances, there are concerns that the lower overall protein load in this scenario can cause accelerated muscle mass loss. Muscle is ESSENTIAL to preserving metabolic rate (i.e. the number of calories you burn every day to exist) and good amounts of muscle mass are associated with longevity. PSMF helps combine the best of both worlds. Maintain protein intake on these days, reduced caloric load on that day, accelerate fat loss BUT not feel too hungry. On these days, you will consume predominantly protein-based foods.
Fasting Frequency Matched to Your Goals
Your level of desired fat loss will determine the number of PSMF days each week – but everyone will have at least one day of PSMF per week, and that is on a Monday (and that is why Mondays Matter).
Time Restricted Eating
The only way to lose body fat, whichever way you spin it, is a calorie deficit. Regardless of whether you are keto, paleo, vegan or follow a consistently low calorie diet, anyone that successfully loses body fat does so because they burn more calories than they take in. The approach of some TRE days can be easier to sustain, as you then return to level of food intake that leaves you feeling satisfied. The recommended period for TRE on the PSMF days is to eat within 8-9 hours (with a 15-16 hour fast). On other days, aim to consume your food within a 12 hour window (i.e. between 7am and 7pm).
Diet Breaks Without Stalling Fat Loss
Diet breaks: during the plan you will cycle through periods where i encourage you to eat MORE food, to eat 'off plan', to practice eating in maintenance. I'll explain more in subsequent information, but while people fear that this will stall fat loss, in fact the psychological break from dieting, combined with a 'reset' of appetite hormones, allows you to continue your fat loss plan for longer than you would otherwise.
Higher Protein to Support Fat Loss
Protein is a key nutrient to support fat loss - it takes longer to digest (keeping you fuller for longer), it regulates blood sugar levels (helping avoid cravings) and takes way more calories to digest than fat or carbohydrate - significant when creating a calorie deficit. If in doubt, turn to protein.
An Abundance of Vegetables to Regulate Appetite
Our stomach has receptors that let us know we have eaten enough food when they are stimulated, and this is related to food volume. For some people, this is a more important regulator of appetite than for others. Most vegetables can be eaten freely without fear of overeating calories, and as such I encourage you to eat your fill at each meal to ensure you feel satisfied, on non PSMF days.
Integrated Workout Suggestions
Workout suggestions throughout the programme to help you integrate short, sharp bouts of physical activity
Advanced Preparation to Save Time
Tips for advance preparation, and cook once, eat twice meals - so while some preparation is key, you're not always in the kitchen.
Contact, Community and Accountability
Weekly emails, ability to message me 24/7 ( I sees and responds to all of these) and fortnightly Zoom calls (that will be recorded and available) with me to help support you for the eight weeks. We will have specific topics each week, but enough time to answer individual questions.
What my members are saying
Probably one of the best things about Mikki's programme is that you not only eat better but you learn so much and become so much more aware of why you eat things, and also why the timing of eating can be important to optimise your results. I love that Mikki gives amazing email replies - I always feel as though she has a real interest in me specifically, and I'm not just a number or someone who pays her billsFlo - Ironman Athlete
What You Get
Structured Meal Plan
Shopping Lists and Recipes
Support and Help
How it Works
Sign up to Monday's matter and get instant access to your own online meal planning account with my web and mobile apps.
Apply the Monday's Matter meal plan to your calendar, print the shopping list and recipes and start eating keto.
Follow the plan, ask me questions for personalised support, feel better and build confidence that you can maintain a healthier lifestyle long term.
Web and Mobile Apps
Get access to your own meal planning calendar using our web and mobile apps to easily follow your plan and track your progress.
100's of recipes
There are hundreds of nutritious recipes to choose from that are used in the meal plans but also available for you to search and use whenever you like.
Chat with Me
I'm available for you to ask questions directly from inside the web application using the chat box. Ask me anything
Stay on track with the tools and knowledge you need to maintain your weight long term .
All pricing is in New Zealand Dollars.
$13.50/w for eight weeks or a single payment of $99 (saving $9)
- 24/7 nutrition coaching from degree-qualified nutritionists
- PSMF days (1-3 per week)
- Regular diet breaks
- TRE of between 8-12h per day
- Workout suggestions each week
- Fortnightly Zoom calls (recorded)
- Eight weeks access to the portal, including over 400 recipes and meal planning technology to plan meals outside of the Monday's Matter plan
- Shopping list for the Monday's Matter Plan
- Members only Facebook group
- Android and iOs Apps
Contact Mikki: 0212233239
The information provided via this website (and plans) is not intended to diagnose or treat any illness or any other medical conditions. Please discuss with your doctor if you have any concerns regarding embarking on a plan on overall health outcomes. The recommendations I provide are based on a minimal amount of information, and therefore cannot be substituted for an individual consultation. No guarantee can be provided regarding the outcome of following the advice provided.