EATING PLAN C - 125g Protein + 1700cal + 3x Snack

Tips to get you started:

While we still believe you should eat the regular foods you love, we have a few tips to guide you. Most people have gained weight slowly over the years as a result of portion distortion. A few minor tweaks and you will be on your way. If you wish to WIN the challenge try stick to as many of these as you can.

·  Breakfast is ALWAYS a shake

·  You shake 2 meals and eat 1 meal – Break fast a must and one other meal

·  Snacking is non negotionable. Try to snack throughout the day to keep your blood sugar level steady. Snacking helps control your hunger and accelerate your weight loss.

·  You may not go hungry.

·  Cut out all sugars and Starches eg. Bread, potatoes, rice, pasta, pap.

·  Eat a green apple after each shake.(In the shake OR after)It should be the sour Granny Smith apple)(Low in Sugar)

·  Drink 1 Glass of water (250ml) for every 10kg you weigh + 2Glasses / PER DAY. If you weigh 80kg’s then drink 8glasses+2glasses = 10 glasses. When youare hungry have 2 glasses of water, it is probably thirst.

·  Fruit Juice is high in sugar. If adding to your shakes please use only 50-80 ml’s.

·  Start with any form of excercise and push yourself further each week. Exercise is not negotiable! At least 30min fast walk every day

·  Remove the chicken skin, it is almost 100% fat!

·  Spices are acceptable – Ina Parman’s Spice is a good choice (no MSG’s)

·  Have olive oil and balsamic or lemon juice instead of creamy dressings, on salads

·  Watch the sauces and dressings. NO white sauces allowed!

Protein - The Protein Powder is ideal for a balanced, healthy diet. It helped us to lose weight in a healthy, sustainable way.

Please print our snack list and keep it on your fridge and a copy at work. Get organised and keep a variety of snacks so you can change them from time to time. Please stay off provita’s, cracker breads and rice cakes. Your snack should include a protein and a fruit together! Never just have a fruit. Your sugar levels will dip. Protein to Carb ratio is very important

Make sure you drink enough water. Water speeds up weight loss, flushes toxins and supresses hunger. Failure to drink enough water results in your body recycling your colon water. (Yuk!)

Eating Plan 125 g Protein, 1700 calories = 3 x snacks

ON WAKING UP / Drink 1 Cap of Aloe Concentrate with big glass of water - increases absorbtion of nutrients = faster results
Enjoy a cup of Herbal Beverage Tea hot or cold. Add ½ a teaspoon Herbal Bev. Tea in hot/cold water 3 x a day. Speeds up the metabolism and great energy boost. Burn fat faster. Burn up to 80 calories with each cup
BREAKFAST / (within an hour after waking up)
2 Heaped spoons of shake in 250ml Soy milk 18g P + 2 Spoons Protein Powder 10g P
1 Small Cup of Yoghurt mixed in Shake 5g P 1 glass of water + 1 Green apple
9amSNACK / Choose one from protein list and one from fruit list at snack time. Must be taken together.
PROTEIN FRUIT
OR 1 Herbalife Protein bar 10g P 1 green apple
OR 1 cup Herbalife tomato soup 7g P 1 pear
OR Handful of biltong NO fat 10g P 1 naartjie
OR 2 tablespoons chickpeas 6g P 1 plum
OR 2 hard-boiled eggs 8g P 1 peach
OR 2 tablespoons baked beans 8g P 1 orange
OR 100g Chicken breast / Salmon 20g P ¼ Cucumber
OR ½ tin Tuna 12 g P ½ Cup baby carrots
OR ½ Tub Low fat Cottage Cheese 10g P
¼ Cup of of Hummus
Herbalife Bars(Chocolate and peanut/ Vanilla Almond / Citrus lemon)
LUNCH / 2 Heaped spoons of shake in 250ml Soy milk 18gP 2 Spoons Protein Powder in shake 10g P
1 Small Cup of yoghurt in Shake 5g P 1 glass of water + 1 Green apple
Mid Afternoon
SNACK / Have your last Herbal concentrate hot or cold.
Choose Snack from the Snack list above. Protein and a fruit together. 10gP
DINNER / Make your plate colourful with Vegetables (Steamed, cooked or grilled)and a salad.
2 Chicken breasts (Normal size No skin) = 50g P OR Meat (eg. Steak- Hand size No fat) = 27-40g P
OR Something you can make without measuring. Stirfry for +- 4 people – 1x pack meat strips + 3x Chicken breastscut in bitesize peaces. Alot of Stirfry veggies. Big enough plate. Leave the ‘seconds’ for tomorrow...as a snackJ
ORTin of Tuna (Tuna salad) = 28gPExtra lean mince (eg.for curry, meatballs etc.) 2Cups mince = 45g P(You can also use Soya mince, but it has less protein)
OR7 egg whites (omelette) = 27g P
Evening Snack / As per list. Please take a protein and a fruit. If you like chocolate at night this would be a good time to enjoy the energy bars. Covered with Belgium chocolate yet only 127 calories! J10g POR drink half a Shake (1 spoon) before bed – 9g P


Now your protein intake looks something like this:

Breakfast / 33g protein
Snack / 10 g protein
Lunch / 33 g protein
Snack / 10g protein
Dinner / 30g protein
Snack
Total / 10g protein
126g protein

ü  You cn enjoy Herbal Concentrate throughout the day because the more you drink, the more you shrink. You lose weight and cm’s fast. Reduces body fat % so great for exercsie too. You might not want to drink it after 4pm if caffeine keeps you awake.

ü  Ask about Aloe Concetrate. Speeds up weight loss by 30%.

HANDY TIPS WHEN MAKING YOUR SMOOTHIES:

ü  Stick with soy milk where possible, it is the best option to mix your shake in as it is protein based and helps with weight loss. It will also keep you fuller for longer.

ü  DO NOT mix in milk, 2% milk or low fat milk if you have ANY digestive issues! Cows milk is a no no!

ü  Use soy milk or juice and water.

ü  Rice milk and rice milk powder is fine too.

SMOOTHIE IDEAS:

250ml water & 5 cubes of ice.

Add 2 heaped tablespoons of Vanilla Smoothie powder + 2 Spoons of Personalised Protein Powder

1-2 heaped spoons of soy milk powder (dischem or order from www.phyto.co.za)

Add a green apple or peach to your shake and blend. OR

Add ½ Teaspoon peach Herbal Concentrate to your shake.

CONGRATULATIONS! YOU HAVE JUST MADE THE TOUGHEST DECISION YOU WILL EVER HAVE TO MAKE AND YOU CHOSE THE RIGHT ONE!!!

Remember – Nothing tastes as good a thin feels!