Phase I & II - Kick Start & Metabolic Booster food options

Transcription

1 Phase I & II - Kick Start & Metabolic Booster food options All meal plans in Phase I Metabolic Booster are created in the following ratio: 40% protein 30% carbohydrates 30% fat The key to weight loss success is to properly balance your intake of proteins, carbohydrates and fats at each and every meal! Carbohydrates = 30% of each and every meal and snack Approximately 60 to 90 grams of carbohydrates per day Sample serving sizes of carbohydrates are: 1 serving of fruit (1/2 cup or 1 small fruit) = 10 grams of carbohydrates 1 cup of vegetables = 5 grams of carbohydrates ½ cup of beans = grams of carbohydrates 1 whole-wheat tortilla = 12 grams of carbohydrates 2 pieces of Wasa crispbread = 15 grams of carbohydrates 1 slice of bread (whole-wheat) = 15 grams of carbohydrates

2 Carbohydrates allowed: Fruits = recommended 2 servings per day Apples Apricots Blueberries Cherries Grapefruit Grapes Oranges Peach Pear Plum Prunes, pitted Raspberries Strawberries Watermelon Vegetables = as much as you like All vegetables are allowed except for potatoes (white and red). Examples are: Squash Lettuce Broccoli Spinach Tomatoes/ tomato sauce Peppers Mushrooms Onions Water chestnuts Zucchini Cucumber Sweet potato Carbohydrates not allowed: Cereals and instant oatmeal Bread (aside from 2 pieces of Wasa crispbread per day) Pasta Bagels, crackers or cookies Hamburger and hotdog buns White potatoes or rice Juice Candy, ice cream Granola bars Beer, wine Negative effects on health! sugars and white potatoes or rice are not allowed in the Phase I - Metabolic Booster Phase as they trigger excess insulin. In short, excess insulin = excess fat making weight loss extremely Beans Examples are: Navy beans Kidney beans Black beans Mung beans Romano beans Lentils Chickpeas Soy beans Pinto beans recommend drinking water, herbal teas and green tea to boost metabolic function and to properly hydrate your system. Grains 1 serving per day A serving is equivalent to: 2 pieces of Wasa crispbread 1 cup of slow-cooking oatmeal 1 medium-sized whole-wheat tortilla wrap Please note: All of the carbohydrates allowed have a low glycemic index rating and do Alcohol is not allowed in Phase I Metabolic Booster

3 Proteins = 40% of each and every meal and snack Approximately 80 to 120 grams of protein per day Sample serving sizes of protein are: 1 scoop of protein powder = 25 grams of protein ½ cup of egg whites = 13 grams of protein 1 ounce of low-fat cheese = 7 grams of protein Note: The palm of your hand without thumb or fingers or a deck of cards = 3 ounces of protein Proteins allowed: Chicken breast, chicken slices, ground chicken Turkey (slices, turkey bacon, turkey breast, ground turkey) Lean ground beef and lean cut meats Omega-3 eggs Egg whites Protein powder Low-fat dairy products (yogurt, cottage cheese) Soy milk, soy meats or cheese, tofu, miso, veggie burgers Fish (salmon, tuna, mackerel, anchovies, sardines, halibut, sole, etc.) Veal Proteins not allowed: Full-fat cheeses Full-fat meat products such as steaks, ribs, pork Negative effects on health! Full-fat cheeses and meat are high in saturated fat contributing to the clogging of arteries, high blood pressure, high cholesterol and weight gain.

4 Fats = 30% of each and every meal or snack Approximately 30 to 40 grams of fat per day Your fat intake should include omega-3 essential fats and monounsaturated fats. Minimize saturated fats and trans-fatty acids. Although fats constitute 30% of your total caloric intake at each meal or snack, they are higher in calories. When using fats, sprinkle them over top of the meal or snack (i.e. nuts or seeds), use as oil in a dressing or for cooking or add avocado slices. Sample serving sizes of fats are: 1 teaspoon of extra-virgin olive oil = 5 grams of fat 7 almonds = 5 grams of fat 1/8 of an avocado = 5 grams of fat 1 tablespoon of peanut butter = 5 grams of fat Fats allowed: Fats not allowed: Flaxseed oil ½ handful of almonds, walnuts, soy nuts or cashews ¼ of an avocado daily Extra-virgin olive oil, olives (black or green) Almond oil Avocado oil Canola oil Pumpkin oil Soybean oil Small amount (1tbsp) of healthy nut butter without sugar added (almond, peanut, cashew or soy butter) Butter sparingly Deep-fried foods such as chips, french fries, etc. Full-fat cheese Marbled meats V er, Margarine Negative effects on health! There is no safe level of trans-fatty acids such as those found in various margarines, packaged foods and deep fried foods. To identify trans-fatty acids in the products you purchase, look for the words partially hydrogenated fat on the label. Consumption of trans fats has been linked to: High cholesterol Heart disease Clogging of arteries Potential cancers Full-fat cheeses and marbled meats are high in saturated fat, contributing to the clogging of arteries, high blood pressure, high cholesterol and weight gain.

5 Phase I & II - Continuum Weight Loss Phase food options All meals and snacks in Phase II Continuum Weight Loss Phase will have the following ratio: 40% carbohydrates 30% protein 30% fat The key to weight loss success is to properly balance your intake of proteins, carbohydrates and fats at each and every meal! Carbohydrates = 40% of every meal and snack Approximately 100 to 120 grams of carbohydrates per day Carbohydrates allowed: Fruits = recommended 2 servings per day; all fruits with the exception of dates. Vegetables = Beans = Carbohydrates not allowed: Negative effects on health! allowed in the Continuum Weight Loss phase as they trigger excess insulin. In short, excess insulin = excess fat, making recommended 1 serving per day. A serving is equivalent to: 2 pieces of Wasa crispbread Slow-cooking oatmeal 1 medium-sized whole-wheat tortilla wrap (1 maximum per day) ½ cup per day of kamut or spelt pasta ½ cup per day of brown rice 2 pieces of whole-grain or wholewheat bread daily and 1 cup of All Bran cereal also be used in moderation. Instead drinking water, herbal teas and green tea to boost metabolic function and to properly hydrate your system. In the Continuum Weight Loss Phase, 4 alcoholic beverages are allowed per week. Optimal choices are: 1 glass of red or white wine = 7 grams of carbohydrates 1 beer = 7 grams of carbohydrates

6 Proteins = 30% of each and every meal and snack Approximately 80 to 90 grams of protein per day Proteins allowed: Proteins not allowed: Fats = 30% of each and every meal or snack Approximately 30 to 40 grams of fat per day Fats allowed: Fats not allowed:

7 Phase III & IV - Accelerator / Reducing - Weight Loss Phase Frequently Asked Questions How much weight can I expect to lose in Phase II Continuum Weight Loss? If you are graduating from Phase I Metabolic Booster, then congratulations! Y you will continue to lose approximately one to two pounds per week. How is Phase II Continuum Weight Loss different from Phase I Metabolic Booster? the carbohydrate content is 10% higher in Phase II. All meals and snacks in Phase II will have the following ratio: 40% carbohydrate 30% protein 30% fat If you are eating directly from the meal plans, you need not worry all of the meals in Phase II are precisely balanced! If you are not eating from the meal plans, the foods that are allowed in Phase II Continuum Weight Loss are similar to Phase I, but with a higher percentage of low glycemic index carbohydrates. Also allowed in Phase II are a wider variety of fruits, whole grains and four alcoholic beverages per week. What happens if I gain weight in the Continuum Weight Loss Phase? If you start to gain weight in Phase II, it is an indication that you may be secreting too much insulin. To permanently shift and increase metabolic function to stabilize blood sugar levels and insulin levels for weight loss, it is advisable to return to Phase I Metabolic Booster for four to six weeks. Individuals with type 2 diabetes, hypoglycemia, high blood pressure, high cholesterol and heart disease tend to do better on a long-term, higher protein diet such as Phase I Metabolic Booster. How long should I stay in the Continuum Weight Loss Phase? It is advisable to stay in Phase II until you reach your goal weight. Once your weight loss goals have been achieved, you can eat from any of the Maintenance Meal Plans.

8 Phase III & IV - Continuum Maintenance Phase III Maintenance food options Once you have achieved your weight loss goals, you can eat from any of the meal plans which include: Optimal wellness plan Red meat-free plan Dairy-free plan Dairy-free wheat-free plan Gluten-free plan Nut-free plan Vegetarian plan Vegan plan All meal plans (with the exception of children s meals and the Metabolic Booster Phase consist of: 40% carbohydrates 30% protein 30% fat I items such as whole-grain bread and pasta. Phase III: Protein = 30% of each and every meal or snack Approximately 80 to 90 grams of protein per day Proteins allowed: Proteins not allowed: Phase III: Fats = 30% of each and every meal or snack Approximately 30 to 40 grams of fat per day Fats allowed: Fats not allowed:

9 Phase IV: Carbohydrate = 40% of each and every meal or snack Approximately 100 to 120 grams of carbohydrates per day Carbohydrates allowed: Fruits = maximum 2 servings per day 1 serving =1/2 cup or 1 small fruit All fruits are allowed Vegetables = as much as you like All vegetables are allowed except for white potatoes Beans = Grains - 2 servings per day only. A serving is equivalent to: 2 pieces of Wasa crispbread Slow-cooking oatmeal 1 medium-sized whole wheat tortilla wrap (1 maximum per day) ½ cup per day of kamut or spelt pasta ½ cup per day of brown rice multigrain bread 1 whole-wheat pita wheat bagel 1 cup of whole-grain cereal Carbohydrates not allowed: 4 to 6 alcoholic beverages allowed per week. Optimal choices are: 1 glass of red or white wine = 7 grams of carbohydrates 1 beer = 7 grams of carbohydrates Tip: Be sure to have a selection of protein-rich snacks available if indulging in alcoholic beverages. decaf ) is also permitted. As a healthier substitute and to boost metabolism, incorporate green tea into your daily diet. Please note: All of the carbohydrates allowed have a low glycemic index and glycemic load rating.