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Designing A Weight Management Program For Life
The Calorie Sensitive Program
If the results of the questionnaire have indicated that you are likely
calorie sensitive, this is the program that you will want to follow.
Begin by cutting down on the number of calories you consume every day. A
good starting point would be to reduce the number of calories ingested by
about 30%, or one meal per day, assuming you are accustomed to eating three
meals per day. If not, you will have to make adjustments accordingly.
Pick the meal that you enjoy the least or have the least time for. Replace
this meal with a protein drink made according to the directions. The best
taste may be obtained by thoroughly mixing the powder along with water and
crushed ice. The ice improves both taste and consistency. Fruit may be added
for variety such as bananas, strawberries, blackberries, blueberries or
peaches.
The remaining meals should be consumed as always. It is important that you
NOT increase the calories you consume at your regular meals! Try eating
healthy-lots of fresh fruits, vegetables, meats and fiber. Try to stay off
pre-packaged snack foods and junk food! Also we strongly suggest
supplementing daily with one of Eagle's Full Spectrum Formulas such as Total
Toddy or Ultra Body Toddy.
In addition take the Slim Slim Accelerator capsules. (one capsule three
times per day.)
You should expect a slow steady weight loss of about 2 to 6 lbs per month,
providing that you have reduced your calories by one third.
The Carbohydrate Intolerant Program
If your answers to the questionnaire have indicated that you are likely
carbohydrate sensitive, you need to follow this program. The advantage to a
low carbohydrate program is that you need never be hungry. While you may
have more weight to lose than your calorie sensitive counterparts, since you
will be counting carbohydrates and not calories you may eat almost as much
of certain foods as you like, avoiding those foods which contain
carbohydrates and subsequently evoke an insulin response.
Meal Replacement: If you are between 20 and 30 lbs overweight you will need
to replace one of your meals each day with the Slim-Slim Metabolic Fuel
protein shake, either chocolate or vanilla. If you are more than 30 lbs
overweight you will need to replace two of your three meals with shakes. If
you are a true carbohydrate intolerant, you will likely not feel like eating
in the morning but will have a steadily increasing appetite as the day
progresses into evening. This being the case use your meal shakes for
breakfast and your mid-day meal, reserving your regular meal for the
evening. It is important not to skip meals. As a carbohydrate intolerant the
more meals you skip during the day the slower your metabolism will become!
Planning your whole food meals: In addition to the one or two meals
consisting of the protein shake you will need to eat at least ONE meal of
whole foods daily. This meal may consist of almost any quantity of food from
the calorie point of view but you must count and restrict carbohydrates.
Carbohydrate Restriction: The goal on this program is to reduce your
carbohydrate intake to below your glucose response. In other words, if you
convert glucose to triglycerides (body fat) above 60 grams of carbohydrate
per day, your goal should be to ingest no more than 40 grams daily. If your
threshold is 150 grams per day you should be consuming 100 grams. By
creating this deficit your body will be forced to burn fat for energy as
opposed to glucose. Guess where the fat will come from to fuel your energy
needs? Your own body fat!
Use of a Full Spectrum Supplement: Because the protein shakes do not contain
all the added vitamins and minerals that are needed for optimal health, you
need to supplement daily with one of Eagle's Full Spectrum formulas such as
Total Toddy or Ultra Body Toddy.
Beginning the Program: To begin, it is helpful to rid your body of excess
carbohydrate. The best way to do this by restricting your carbohydrate
intake to less than 20 grams per day for the first week. After this your
carbohydrates should be increased to between 40 and 50 grams per day. It is
helpful to obtain a calorie/carbohydrate counter. One of the best is
entitled Calories and Carbohydrates, by Barbara Krause. This will give the
carbohydrate grams for virtually every food you might eat. Keep in mind that
your protein shake contains about 2 grams of carbohydrates per serving -
negligible. That means your whole food meal may provide as many as 36 to 46
carbohydrate grams.
To increase the fat burning abilities of your body, take the capsules along
with the rest of your program. If you have 20 to 30 lbs to lose start out
with 1 capsule three times per day. If you have more than 30 lbs to lose or
if your metabolism is exceptionally slow take two capsules three times per
day for the first 60 to 90 days.
With your whole foods meal be sure to choose wholesome foods such as high
quality proteins as may be found in meats, fish and fowl. Be sure and eat
fresh or steamed vegetables daily as well. See the recipe section for
helpful suggestions.
Even More Help -
Understanding the Mind/Body Connection
Of all the emotional factors that might be related to being overweight, the
self esteem issue is probably the most powerful. When you carry excess
weight, especially if you are female, the self esteem is lowered and
replaced by a feeling of self consciousness. Perhaps you have tried dieting
only to fail or succeed and ultimately gain the weight back again.
In order to briefly understand how this mechanism of attitude affects eating
habits, we must turn back the clock to an earlier time in our lives. At some
point, usually in our childhood, we learned that if we were good we got a
sweet treat, but if we were bad we got sent to bed with no dinner. Food
quickly became a reward, something that meant 'happy times'. A lack of food
meant punishment, poverty and other negative periods. Consequently as we
grew into adults and had to face the many problems that life contains,
whenever we wanted to 'feel good' we went out to eat and had a big
satisfying meal. Or we 'treated' ourselves to a chocolate ice cream sundae -
or what ever was our personal 'feel good button'. As life presented more and
more obstacles we ate more and more, trying to 'feel good' again.
If you happen to be calorie or, worse yet, carbohydrate sensitive, these
excess calories and carbohydrates went directly to the fat cells and now
your 20, 30 or more pounds overweight. This, in turn makes you self
conscious and insecure. In order to cope with those feelings of inadequacy
it's a natural tendency to eat more!
In order to break this cycle of eat - feel guilty - diet - starve - lose
weight - eat and re-gain weight, you must learn to re-program our reward
system. Finding other ways to say 'I'm ok' will not only help to normalize
your weight but free you from many emotional barriers that have been built
around you during the course of living. You need to come to a place where
you can and do love yourself and your body more than the ice cream sundae or
the chocolate cake or the big plate of pasta. Food is but a momentary fix,
the price for which you must pay in long term weight gain and further damage
to your vital self esteem. Managing and changing these habits take time but
there are short cuts to this end. Ask about programs being offered through
Proven Results, Inc. that can help you gain greater control over many facets
of your life. The tools are there. Use them!
Recipes For Healthy Eating -
No More Boring Meals
When we contemplate going on a diet one of the first things that comes to
mind is boring meals with celery sticks, salads with no dressings and
entree's with no flavor. No wonder people don't stay on a diet!
Dieting does not have to consist of boring, dull or tasteless meals. If you
are calorie sensitive you can eat the same basic diet as before with an
emphasis on reducing fat intake, since fat has more than twice as many
calories as any other food. This along with an overall reduction of about
30% of your daily calories and you should be home free. This reduction may
be achieved by replacing one of your meals with the protein shake provided
with your diet program.
If you are carbohydrate sensitive, you don't have to count calories or,
within reason, fat grams. You must however count carbohydrate grams. As
outlined in the section for carbohydrate sensitivities , you will be
replacing one or possibly two meals per day with the protein shake included
with this program. The one or two whole food meals you eat daily must be
selected from low to very low carbohydrate foods. These foods include all
protein foods such as meats, fowl, cheese, and seafood. In addition you need
to ensure that you are getting adequate fresh vegetables as well. A list of
some wholesome vegetables you may choose from follows. If you are
carbohydrate sensitive you must be careful with many fruits as they are high
in fructose sugar. A list of acceptable fruits also follows.
Vegetable Choices for Carbohydrate Sensitivities Lettuce (all varieties)
Cabbage
Celery Spinach
Broccoli Eggplant
Radishes Cucumbers
Mushrooms String Beans
Cauliflower Zucchini squash
Fruit Choice for Carbohydrate Sensitives (Must be limited to one cup serving
per day) Watermelon Strawberries
Blackberries Raspberries
Cantaloupe
Many delicious meat and seafood based appetizers can be prepared if you wish
to entertain guests. This will allow you to partake in every course while
keeping your carbohydrate grams under control. Soups are also no problem.
Make a vegetable and meat based soup, just remember not to add starch as a
thickener and leave starchy vegetables such as potatoes and pasta out. Cream
soups are also acceptable.
Main courses are also no problem. You can serve a meat, fish or fowl entree,
combined with a steamed vegetable or a garden salad from the vegetables
listed above. Feel free to liven them up with lemon pepper or other
seasonings as desired.
What about desert? The big question, how can you enjoy an occasional sweet
tasting dessert and not abuse your carbohydrates? While this is certainly
more difficult, there are some desserts, especially if you make them
yourself and know exactly what is in them, that you can enjoy. Since the
dessert category always seems to be the most challenging, we have included a
few recipes and suggestions that are favorites of the author for your
consideration.
Low Calorie Jell-O
Make a low cal Jell-O per instructions
You can vary by adding homemade whipping cream (not the sugar filled variety
from a can)
You can also add a variety of nuts and even strawberries
Fresh Strawberries with Fresh Cream
An old English favorite, fresh cut strawberries with thick fresh cream and a
little artificial sweetener makes an excellent desert that satisfies the
sweet tooth and makes a refreshing warm weather treat.
For a complete book of low carbohydrate recipes, we suggest that you refer
to the book Dr Atkin's Diet Revolution Cook Book, available in book stores
and libraries.
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