Diet Facts

Diet Facts

Weight loss can occur when daily calorie intake is less than an individual’s daily energy
expenditure. If an individual’s daily intake of food is not met, the body will compensate by drawing on their own reserves such as fat storage and lean body tissue to maintain its energy requirements. Since ‘dieters’ are only concerned with eliminating unwanted fat stores and not lean body tissue, protein supplementation is necessary. To maintain lean body tissue while on a calorie restricted diet, on average between 80120 grams of protein is recommended daily. Protein supplements must contain high quality protein with a proportional ratio of carbohydrates and remain low in overall calories and should contain essential amino acids. Essential amino acids such as tryptophan (a precursor of serotonin) has been shown to work on the satiety centre of the brain; you will feel full and content. Protein, like carbohydrates, supplies calories which provide energy. The body however uses more energy to break down protein. Your body will burn more calories converting protein into energy than it would converting simple carbohydrates.

Results : Effective Weight Loss

INTRODUCTION

Our protein products are based on the following principles, namely: a limited intake
of sugars and carbohydrates; a balanced intake of protein and vegetable fats in
combination with fiber, vitamins and minerals.

Benefits

• Quick weight loss
• Reduction of fat
• Protection of the muscles and skin structure
• Sense of vitality
• Not feeling hungry
• Simple method
• Scientific basis
• Sustainable results

The Protein diet

1. There is a choice of three high protein calorie controlled diets
• 1000 calorie
• 1200 calorie
• 1500 calorie

2. The maintenance plan
• to keep your weight stable
• as a supplement
• after a period of excessive eating
• to curb hunger pangs

BMI

Body Mass Index (BMI) is an assessment generally used by GPs and health experts to
determine if a person is underweight, overweight or within a healthy weight range.

BMI Ranges, what do they mean

Experts generally consider:
BMI below 20 to be underweight
BMI 20 to 25 to be healthy
BMI 25 to 30 are generally considered overweight
BMI over 30 is considered very overweight

How to calculate your BMI

Divide your weight in kilos by the square of your height in metres.

For example:
55 kg ÷ 1.55² = 55 ÷ 2.4025 = 22.9
95 kg ÷ 1.8² = 95 ÷ 3.24 = 29.3

It is also possible to find your BMI using imperial measures:

Weight in pounds x 704 divided by height in inches squared.

For example:
126 x 704 ÷ 62² = 88704 ÷ 3844 = 23.1

THE CONTRA-INDICATIONS

The Protein diet is a safe and proven method of weight loss but if you suffer from any
of the conditions below we would always suggest you consult with your GP before
embarking on any restricted diet.

• Insulin dependant diabetes
• Renal Failure
• Heart failure
• Pregnant women and during breast feeding
• Taking anti biotics
• Age extremes - under 18 over 70

DIET PREPARATION

At this point you will have established how much weight you wish to lose. It is suggested
that you start with a 1500 calorie diet for at least two weeks before being re-assessed by
your consultant.

To get the best results from the diet it is necessary to keep the absorbtion of sugars to a minimum. These refined sugars (carbohydrates) mainly come from bread, pasta, pulses, rice and potatoes.

Preparation

It is important to begin your diet when your diary is free of party, holiday and festive
engagements. In time you will be able to incorporate these with your diet but for the first
few days it is probably better to concentrate on the diet. If possible remove any foods that you may feel tempted to eat such as crisps, biscuits and processed meat products.
Buy in the basic products for your evening meals such as chicken, fish and plenty of
vegetables. You may wish to prepare some food in advance such as some home made vegetable soup or home-made tomato / vegetable sauce to go with your evening meal.

NUTRITION PlAN 1000 CAlORIES

Daily Recommendations

• 8-10 glasses of water
• 2 Protein shakes or oatmeal
• 1 Chocolate/yogurt-coated bar
• 1 Serving of fruit
• 1 Serving of meat/poultry

Meal Plan

Breakfast

1 Protein Shake or Oatmeal
1 Complete Multi VM 75

Mid-morning snack

1 Protein bar

Lunch

1 Hot Meal
1 Serving of Vegetables
1 Serving of Fruit


Mid-afternoon snack

1 Protein Shake

Dinner

2 Servings of Vegetables
1 Serving of Meat/Poultry


After-dinner snack

1 Protein Pudding

• 1 Complete Multi VM 75
• 1 Protein meal or soup
• 1 Protein pudding
• 3 Serving of vegetables


WHAT IS A SERVING?

1 Glass of water

= 250mL
= 8 fluid oz.


1 Fruit

= a medium-sized fruit
= 4 oz.
= 115 grams


1 Vegetable (steamed, baked, grilled or raw)
= 4oz.
= 115 grams

1 Meat/Poultry

= 3oz. lean beef or pork, cooked
= 5 oz. cooked poultry

Sip water throughout the day to equal 8-10 glasses

Total Calorie Intake 1000 calories

NUTRITION PlAN 1200 CALORIES
Daily Recommendations

• 8-10 glasses of water

• 1 Complete Multi VM 75

1 Cereal bar

4 Protein shakes or oatmeal

1 Protein meal or soup •

1 Chocolate/yogurt-coated bar

2 servings of fruit

3 Serving of vegetable

1 serving of meat/poultry

Meal Plan

Breakfast

1 Protein Shake or Oatmeal 100 calories
1 Cereal Bar 150 calories
1 Serving of Fruit 80 calories
1 Complete Multi VM 75
330 calories

Mid-morning snack

1 Protein Shake

100 calories

Lunch

1 Protein Meal or Soup 120 calories
1 Protein Shake 100 calories
1 Serving of Vegetables 25 calories

245 calories

Mid-afternoon snack

1 Protein bar 170 calories
170 calories

Dinner

2 Servings of Vegetables 50 calories
1 Serving of Meat/Poultry 225 calories
275 calories

After-dinner snack
1 Serving of Fruit 80 calories
80 calories

Sip water throughout the day to equal 8-10 glasses
Total Calorie Intake 1200 calories

WHAT IS A SERVING?

1 Glass of water

= 250mL
= 8 fluid oz.


1 Fruit

= a medium-sized fruit
= 4 oz.
= 115 grams


1 Vegetable

(steamed, baked, grilled or raw)
= 4oz.
= 115 grams


1 Meat/Poultry

= 3oz. lean beef or pork, cooked
= 5 oz. cooked poultry


NUTRITION PlAN 1500 CAlORIES



Daily Recommendations

• 8-10 glasses of water
• 2 Protein bars
• 1 Protein meal or soup
• 2 servings of fruit
•11/2 serving of meat/poultry

Meal Plan

Breakfast

1 Protein Shake or Oatmeal
1 Protein Cereal Bar
1 Serving of Fruit
1 Complete Multi VM 75

Mid-morning snack

1 Protein Bar

lunch

1 Protein Meal or Soup
1 Protein Shake
2 Serving of Vegetables

Mid-afternoon snack

1 Protein Bar

Dinner

2 Servings of Vegetables
11/2 Serving of Meat/Poultry
1 Serving of Fruit

After-dinner snack

1 Protein Pudding
• 1 Complete Multi VM 75

• 3 Protein shakes or oatmeal
• 1 protein pudding
• 5 serving of vegetables


WHAT IS A SERVING?

1 Glass of water

= 250mL
= 8 fluid oz.


1 Fruit

= a medium-sized fruit
= 4 oz.
= 115 grams


1 Vegetable

(steamed, baked, grilled or raw)
= 4oz.
= 115 grams


1 Meat/Poultry

= 3oz. lean beef or pork, cooked
= 5 oz. cooked poultry

Sip water throughout the day to equal 8-10 glasses

Total Calorie Intake 1500 calories


MAINTENANCE

Once you have reached your ideal weight it is important not to revert back to bad habits
and to over-eating. By using the same ideas in the diet of consuming good quality protein, regularly through out the day you should now introduce more carbohydrates into your diet.

Basic Rules

• Take a minimum of one protein supplement a day Ideally between mealtime, i.e. 11am or 4pm
• Introduce cereal and dairy products
• All fruit and vegetables maybe consumed Eat at least 200gm of vegetables a day
• Do not skip any meals
• Drink a minimum of 1.5 litres a day
• Variation in your diet is extremely important

Example Meal Plan

BREAkFAST

-I milk product e.g. yoghurt, 2 slices whole meal toast plus small amount of butter
Or
- Serving of sugar free cereal or porridge with semi skimmed milk, 1 piece of fruit

MORNING SNACK -1 protein supplement

LUNCH

- 1 slice wholemeal bread plus protein e.g. chicken, tuna, egg, with vegetables or salad
Or
- 1 small baked potato, with fresh or tinned tuna
Or
- Chicken with vegetables or salad, Fruit

AFTERNOON SNACK -1 protein supplement

EVENING MEAL

- Home made soup
- Stir fry with chicken or prawns with mixed vegetables
Or
- Beef and vegetable stew, Fruit salad

NOTE Foods high in Carbohydrates should be limited to no more than 100gm per day

 1 Large baked potato 100gm wholemeal pasta 100gm brown rice


FOODS

Vegetables & Fruits to be eaten freely

artichokes

apples
eggs 2

low fat cottage
cheese
coffee unsweetened asparagus apricots

(fresh) lean beef 150gm
low fat live natural yogurt
tea unsweetened
broccoli

blackberries
oily fish 175gm e.g. mackerel, salmon,
tuna
hard cheeses 25-50gms
sugar free soft drinks brussels sprouts

blueberries

pork loin 150gm water
carrots cherries quorn 150gm
cabbage cranberries shell fish 200gm
e.g. crab, prawns
cauliflower grapes
skinless chicken
150gm
celery grapefruit
skinless turkey
150gm
cucumber lemon tofu 150gm
greens lime veal 150gm
kale mango
white fish 200gm
e.g. cod, haddock,
plaice
leeks oranges
mushrooms pears
onions plums
pak choi peaches
peppers red/
green
pineapple
spinach strawberries
tomatoes tangerines


FOODS


Vegetables to be eaten in moderation
Pulses to be eaten in moderation
Nuts to be eaten in moderation
Cooking Oils in moderation
Cereal to be eaten in moderation
avacado chick peas almonds olive oats
beetroot haricot beans brazil sesame barley
olives kidney beans cashews vegetable brown rice
poatoes lentils hazelnuts couscous
peas soya beans macadamia oat biscuits
parsnips unsalted peanuts
wholegrain
rye bread
pumpkins pine nuts
swede pumpkin seeds
sweet potato sunflower seeds
walnuts


Foods to avoid

bananas,bacon, butter, bread, alcohol, dried fruit, ham, cream, biscuits, fruit juices, figs,processed meats, full fat yogurt, breakfast cereals, sugary drinks, prunes, full fat milk, muffins, pasta, white rice.


COOkING METHODS

Some methods of cooking and preparing foods are better than others for preserving the nutrient and water levels. Vitamin C and all the B vitamins are water soluble and can be easily lost during intense cooking. Steaming Steaming is perhaps the most efficient way of preserving nutrients. Dense vegetables such as carrots and broccoli usually take about five minutes, whilst leaves such as spinach take less than a minute to cook. Steaming fish usually takes about ten minutes and may be flavoured with ginger, lemon or other fragrant herbs. Boiling Boiling vegetables destroys approximately 40 per cent of B vitamins and 70 per cent of vitamin C. If you are boiling vegetables, do so for the minimum length of time using only a small amount of water. Stir Frying If the food is cooked quickly and moved around all the time the damage to nutrients is minimized. The amount of oil should be kept to a minimum. Try adding a tablespoon of soy sauce to the oil as it heats up. The liquid will stop the oil from burning and will add flavour to the food. Stewing & Soups Stewing foods in casseroles and soups, ensures that the cooking liquid is eaten as well as the original food. The advantage of stewed foods is
that they are cooked slowly, usually at below boiling point so it does not destroy the nutrient content greatly. Stewing also makes protein foods more digestible and tender. Stewing is also ideal for some fruits such as blackberries and apples. Roasting Roasting meats, poultry and vegetables is a popular way to prepare foods. The higher the temperature and the longer the food is cooked the higher the nutrient loss. Grilling & Barbecuing This is a good way of cooking protein foods such as meats and fish. Ensure the BBQ is very hot and the coals are white with no flames.

•Drink at least 1.5 litres of water per day, preferably not with meals. You may also drink herbal tea, green tea, coffee and sugar free drinks.

•Eat a good variety of fruit and vegetables daily.

•Try using fresh or dried herbs and spices to add interest to your meals.

•If you do not have fresh products you can use frozen products.When cooking vegetables if possible try to cook by steaming as less vitamins are lost by this method.

•The ‘unhealthy carbs’ to avoid. Buscuits, cakes, confectionery,
sugary drinks and ice cream ...

•The ‘healthy carbohydrates’ to consume. They have a long glycemic index and contain mainly complex sugars, including pasta, rice, semolina, peel fruits, cereals, bread, corn, peas, fresh fruit ... It is best to consume these complex sugars in the form of whole-wheat products such as wholemeal bread, whole-wheat pasta and brown rice, ...

•The ‘bad fats’ to be avoided are processed meats, fatty cheeses, sauces, animal fats
(cream, butter, whole milk, ...)

•The ‘good fats’ to consume: olive oil,oily fish, low fat cheese (25-45%), yogurt.

•Do not eat between meals and do not skip meals!

•It is only natural that there will be days when you are unable to stick to the diet or
you simply have a ‘bad day’. It is important to return to your diet plan the next day
and not to let your hard work go to waste.

•It is recommended that you should take some exercise; if possible a minimum of
30mins 3 times a week. Depending on your fitness level this could be swimming,
jogging, an aerobic class or a brisk walk.

GENERAL RECOMMENDATIONS

•Drink at least 1.5 litres of water per day, preferably not with meals. You may also
drink herbal tea, green tea, coffee and sugar free drinks.

•Eat a good variety of fruit and vegetables daily.

•Try using fresh or dried herbs and spices to add interest to your meals.

•If you do not have fresh products you can use frozen products.When cooking vegetables if possible try to cook by steaming as less vitamins are lost by this method.

•The ‘unhealthy carbs’ to avoid. Buscuits, cakes, confectionery, sugary drinks and ice cream ...

•The ‘healthy carbohydrates’ to consume. They have a long glycemic index and contain mainly complex sugars, including pasta, rice, semolina, peel fruits, cereals, bread, corn, peas, fresh fruit ... It is best to consume these complex sugars in the form of whole-wheat products such as wholemeal bread, whole-wheat pasta and brown rice, ...

•The ‘bad fats’ to be avoided are processed meats, fatty cheeses, sauces, animal fats
(cream, butter, whole milk, ...)

•The ‘good fats’ to consume: olive oil,oily fish, low fat cheese (25-45%), yogurt.

•Do not eat between meals and do not skip meals!

•It is only natural that there will be days when you are unable to stick to the diet or
you simply have a ‘bad day’. It is important to return to your diet plan the next day
and not to let your hard work go to waste.

•It is recommended that you should take some exercise; if possible a minimum of
30mins 3 times a week. Depending on your fitness level this could be swimming,
jogging, an aerobic class or a brisk walk.