This is the personalised programmed i got from my personal wellness coach, Alan.
Dear Norhafizah,
Here is the personalised info..
YOUR RECOMMENDED DAILY PROTEIN INTAKE based on height/weight details is 66 grams which includes your evening meal. You need protein with every meal, not only the evening meal.
This is the amount of protein (in grams) you need to maintain lean muscle, satisfy hunger and maximize weight loss results. Also a healthy muscle mass is helpful for burning calories by acting as a “fat furnace”. Soy provides the benefits of protein without the extra fat/calories/cholesterol from animal proteins.
Programme
Breakfast – SHAKE Formula 1 Nutritional Shake Mix x 2 dessert spoons plus in soy milk* = 18 grams. PLUS ½(Half)x spoon of the Formula 3 Personalised Protein Powder =20 grams of protein per shake. And fruit in your shake e.g., a peach or 1 cup of strawberries. See recipes sent with the products. And supplements i.e. Formula 2 /
Mid morning – Healthy snack (fruit/protein/vegetable)= e.g. apple if needed. Thermo Complete.
Lunch- SHAKE Formula 1 x 2 dessert spoons plus in soy milk*. PLUS 1/2 (half) x spoon of the Formula 3 =20 grams of protein per shake. And fruit in your shake. And supplements i.e. Formula 2 / Herbal Complex Tablet/ Cell Activator
Mid afternoon –Protein snack: Large egg is 7 grams of protein. Also tuna, cottage cheese (not high fat), cold cuts of meat (not high fat), low fat plain yogurt. Protein snack: Herbalife snacks: Protein bar=10 grams; Roasted Soy Nuts 11 grams of protein. Thermo Complete.
Evening meal- 3oz lean chicken (total weight) = 30 grams protein (or other kind of protein e.g. tuna) This is not a max/min but just to guide you. It’s important to get protein into every meal. Dessert –one cup of fresh or frozen fruit .And supplements.
Total protein intake = 80 grammes (ONE PROTEIN SNACK INCLUDED). EXCLUDE THE PROTIN SNACK= 70 G, HENCE YOU MAY NOT NEED THAT PROTEIN SNACK MID-AFTERNOON. AVOID THE CARB BASED SNACKS AT THIS TIME. SEE COMMENTS ABOUT SNACKS BELOW
Summary
3 Times a Day
Take your herbal supplements three times daily to enhance your health and give your body the benefits of Cellular Nutrition.
2 Shakes - Personalised
Enjoy two meal replacement shakes, personalized to the protein needs of your body, plus protein snacks to keep metabolism up and hunger at bay.
1 Colourful Meal
Eat a healthy meal including plenty of colourful fruits and vegetables.
What about snacks?
Take into account your current eating habits? If you currently miss meals then you have less need for snacks than if you are eating three meals a day plus snacks. Of course realistic to have a protein snack between lunch at 1pm and dinner at say 7-8pm.
Protein is very good at controlling hunger and balancing blood sugar in preference to carb based snacks (SNACKS TO AVOID/LIMIT sugary choc bars/biscuits/rice cakes/crisps/bars where principal ingredient is carbs) which lead to imbalance in blood sugar i.e. insulin kicks in and lowers blood sugar, hence you want another snack. Carbs = short term sense of fullness. Protein = controls appetite over the long term.
Reasons for avoiding carb based snacks:
http://www.herbalvitality.info/List-Of-Low-Carbohydrate-Foods.htm
Protein intake: Formula 1 shake -18 grams of protein per shake (with soy milk); Protein supplement powder -5 grams per serving; Roasted Soy Nuts 11 grams; Protein bars 10 grams; The benefits of protein without the extra fat/calories from animal proteins.
What about fruit?
The benefits are nutrients and fibre but also contains sugar. Add to your shake, take as a healthy snack and as dessert for evening meal, for example. Avoid situation where missing meals and snacking on fruit throughout the day. There are more nutrients in vegetables without the sugar content. Get a balance between fruit, protein and vegetable snacks.
Comments:
- *Option to take Formula 1 shake with soy milk, non-fat milk, fruit juice and to take with yogurt too. Note our comments re Lactose intolerance/Milk Allergies, leading to sluggishness, skin rash, hives, wheezing, vomiting, diarrhoea and constipation hence we discourage use in cows milk etc. Lactose intolerance: This is the most common form of adverse reaction to cow's milk. Lactose, which is a milk sugar, must be broken down by an enzyme called lactase before it can be absorbed by the body. In affected adults and children, lactase is not produced in sufficient quantities for the milk sugar to be broken down. The result is that it passes through the body undigested, causing stomach pain, bloating and diarrhoea. However, people with lactose intolerance can often eat small quantities of dairy products without experiencing any symptoms. Additionally, dairy products such as yoghurt, hard cheeses and lactose-reduced milk can be tolerated in most cases, because the form of lactose in these products does not seem to affect people as severely)
- 6-8 glasses of water too (The Thermojetics Beverage "Thermo" counts towards water intake, unlike coffee not a diuretic)
- Avoid fizzy drinks, including diet colas as they affect the metabolism (take Thermo beverage instead-the “more you drink the more you shrink”)
- Focus on getting protein in every meal
- Increase nutrient intake through vegetables & supplements e.g. Formula 2
- evening meal/maim meal = favourite foods. General guidelines: 1 / 2 vegetable 1/ 4 protein 1/ 4 carbohydrate. Fill your plate with brightly coloured nutrient-rich foods (fruit, vegetables, salad. Eat minimal amounts of pale foods (white pasta, white rice, white bread, potatoes. Choose a lean protein option such as chicken, fish or tofu. Your main meal can also be at lunchtime.
Calories?
Your resting Metabolic Rate (RMR) = approx 980 which is the number of calories you burn at rest during a 24-hour period, which excludes any exercise. This programme is not about counting calories. Instead focus on the balance of carbs and protein in your diet. Typical weight loss is 7-11bs per month (3-5 kg).
The importance of eating three times a day and eating a min of 1000 calories:
http://www.herbalvitality.info/aw/guide_to_metabolism.htm
Formula 1, F2, F3 have approx 225-275 calories per shake (depending on the make up of the shake) but the “nutritional value” of 1500 calories so body gets everything it needs i.e. “feed the body rather than starve it”. Easily absorbed proteins, slow release carbs, dietary fibre and lots of nutrients.
If you would like to calculate how many calories in your shake:
http://www.herbalvitality.info/calorie-counter.htm
BMI
BMI, or Body Mass Index, is a measurement that uses a scientific formula to determine a person's safest, healthiest weight based upon their weight and height. Your Body mass Index is 28. A healthy weight range is 18.5 to 24.
What about exercise?
You can burn several hundred extra calories a day with your favourite physical activity, to lose weight faster. Take the thermo beverage throughout the day as you would tea and coffee (not after 6pm) and before and during any exercise (cold water in water bottle) as it will provide you with the vitality to do the workout but also will help to breakdown the body fat as a source of energy.
What about a workout with weights?
By increasing muscle mass with weight training you will boost your metabolic rate, to burn even more calories daily. For each 10 pounds of muscle you gain, your RMR will increase by 140
Long Term?
Aim of the programme is to help you to lose weight without hunger! And where relevant, to gradually change eating habits e.g. addressing the balance of carbs and protein in your diet, getting protein into every meal ,getting into the routine of eating 3 times a day to promote a healthy metabolism, finding alternatives to carb based snacks etc Then to help you maintain your weight (one shake a day) and so keep it off for good. Also you may find heath benefits e.g. improved skin, more energy etc
Do contact me with any questions about anything i.e. how to use any of the products. Our success, at helping people to lose weight, is based on fantastic products, personalised programmes and ongoing aftercare support.
Suggest that you take your measurements before getting started so you can focus on inch loss as well as weight loss.
Br
Alan
Herbal Vitality
Feel Great EVERY Day
0044 1932 889236
http://www.herbalvitality.info
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