This document provides guidelines for transitioning off the hCG diet and into maintenance. It outlines a 4-week transition phase with gradually increasing calorie and food intake. Week 1 focuses on protein, vegetables, and limited fruit. Week 2 adds beans or rice to one meal. Week 3 increases fruits and adds beans/rice to two meals. Week 4 allows beans/rice at three meals. It stresses the importance of weighing daily and avoiding weight gain over 2 pounds during transition.
This 12-week guide from NHS Choices provides information to help people develop healthier eating habits, be more active, and lose weight safely. It recommends a calorie intake of 1,900 calories per day for men and 1,400 calories per day for women to lose 0.5-1kg per week. The guide includes weekly information, food and activity charts to track progress, and encourages forming long-term healthy habits over the 12 weeks.
5 Simple Tips for Healthier life | Habits to Help you Live LongerTruweight
Our busy lifestyle can be the root cause of our degrading health. Here are some basic healthy lifestyle tips that will help you maintain the perfect balance between work and health. After all, good health is the key to a happy living.
This document provides information about carbohydrates and managing blood glucose levels for people with diabetes. It defines carbohydrates and explains why people with diabetes need to pay attention to foods containing carbs. The document outlines blood glucose and A1C targets and recommends how many carb choices or grams of carbs people should aim to eat per meal and snack depending on their gender. It provides tips for reading food labels to count carbs and examples of common foods and their carb amounts.
This document provides information and guidelines for carbohydrate counting for people with diabetes. It explains that carbohydrate counting helps control blood glucose levels by balancing carbohydrate intake with insulin. Foods like breads, fruits and starchy vegetables contain carbohydrates and should be counted in servings of about 15 grams each. The document also includes food lists that show common portion sizes for a single carbohydrate serving and sample meal plans demonstrating how to incorporate the recommended number of servings at meals and snacks.
Lean 40 hcg diet drops for weight loss were made to satisfy even your most demanding needs. Rich in 8 amino acids, 13 know fat burning extracts all.
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The document summarizes the steps of an elimination diet used to identify foods that may be causing symptoms. It involves:
1) Planning with a practitioner to identify suspect foods.
2) Avoiding those foods for 2 weeks while monitoring symptoms.
3) Challenging the body by reintroducing foods one at a time over 3 days to identify triggers.
4) Creating a long-term diet based on results, noting this is not a perfect test and multiple diets may be needed.
This 12-week guide from NHS Choices provides information to help people develop healthier eating habits, be more active, and lose weight safely. It recommends a calorie intake of 1,900 calories per day for men and 1,400 calories per day for women to lose 0.5-1kg per week. The guide includes weekly information, food and activity charts to track progress, and encourages forming long-term healthy habits over the 12 weeks.
5 Simple Tips for Healthier life | Habits to Help you Live LongerTruweight
Our busy lifestyle can be the root cause of our degrading health. Here are some basic healthy lifestyle tips that will help you maintain the perfect balance between work and health. After all, good health is the key to a happy living.
This document provides information about carbohydrates and managing blood glucose levels for people with diabetes. It defines carbohydrates and explains why people with diabetes need to pay attention to foods containing carbs. The document outlines blood glucose and A1C targets and recommends how many carb choices or grams of carbs people should aim to eat per meal and snack depending on their gender. It provides tips for reading food labels to count carbs and examples of common foods and their carb amounts.
This document provides information and guidelines for carbohydrate counting for people with diabetes. It explains that carbohydrate counting helps control blood glucose levels by balancing carbohydrate intake with insulin. Foods like breads, fruits and starchy vegetables contain carbohydrates and should be counted in servings of about 15 grams each. The document also includes food lists that show common portion sizes for a single carbohydrate serving and sample meal plans demonstrating how to incorporate the recommended number of servings at meals and snacks.
Lean 40 hcg diet drops for weight loss were made to satisfy even your most demanding needs. Rich in 8 amino acids, 13 know fat burning extracts all.
Buy Effective HCG DIET DROPS:
21 DAY PROGRAM:
https://lean40diet.com/products/hcg-diet-drops-for-weight-loss-21-day-program
40 DAY PROGRAM:
https://lean40diet.com/products/hcg-diet-drops-for-weight-loss-40-day-program
80 DAY PROGRAM:
https://lean40diet.com/products/hcg-diet-drops-for-weight-loss-80-day-program
The document summarizes the steps of an elimination diet used to identify foods that may be causing symptoms. It involves:
1) Planning with a practitioner to identify suspect foods.
2) Avoiding those foods for 2 weeks while monitoring symptoms.
3) Challenging the body by reintroducing foods one at a time over 3 days to identify triggers.
4) Creating a long-term diet based on results, noting this is not a perfect test and multiple diets may be needed.
Eat more fruits and vegetables. Fruit helps to satisfy your sweet tooth thanks to its natural sugars, while fresh vegetables help your stomach fill up more quickly. Fruits and vegetables contain fiber to help you feel full quickly.
This document provides a 2-week diet and exercise plan to help people lose weight. It recommends eating a low-calorie diet of 1250 calories per day focused on whole grains, healthy fats, lean proteins, fruits and vegetables. It provides 3 sample meal plans and guidelines for when and how much to eat at each meal. The plan is designed to launch a healthy lifestyle through a challenging but achievable short-term commitment.
This document provides information on carbohydrate counting for diabetes management. It defines carbohydrate counting as a method to calculate grams of carbohydrates consumed. The goals are to maintain consistent carb intake, increase dietary flexibility, and manage blood glucose. Carbohydrates are broken down into glucose and absorbed into the bloodstream. Foods like fruits, starches, grains and milk contain carbs. Counting carbs involves identifying carb-containing foods and determining servings equal to 15 grams of carbs. Tools like mobile apps, food labels and visual guides can help estimate carb amounts. Physical activity also impacts blood sugar, so carb intake may need adjustment based on activity level and intensity.
Introducing Eat More, Not Less to Lose Weight! –Build Your Health and Your Body by Eating Right, Not Less! Inside this
eBook, you will discover the topics about healthy eating habits tips, food quantities and weight loss, a balanced diet in weight loss, the blood type principle of weight loss, the science of weight loss, the magic bullet of protein, meal timing, calorie counting is dead and benefits of right food to health.
Yes it is possible to lose weight quickly and yet stay healthy. You will need to follow a healthy diet and exercise plan.
For you to learn how to lose weight quickly make sure that you eat healthy you will need to change your general nutrition and lifestyle habits and then stick to a number of simple dietary and behavioral changes which will assist in your weight loss journey.
best tips and techniques to lose weight fast.
The best way to lose weight and keep it off is to create a low-calorie eating plan that you can stick to for a long time. Additionally, exercise every day to burn extra calories and keep your heart healthy. If you just want to drop a few pounds fast, there are plenty of techniques and tips you can adopt to help you reach your short-term goals.
This document provides many tips for losing weight through diet and exercise. It recommends choosing lean proteins and fibrous carbohydrates while limiting processed foods and simple carbs. Regular exercise is also emphasized, including both cardio and strength training. Portion control, calorie counting, and keeping a food diary are presented as effective strategies. The tips stress creating a balanced diet and lifestyle for sustainable weight loss.
Udar Arogya is an Ayurvedic Remedy for all your stomach problems. Medicine is a proprietary Ayurvedic solution made from a mixture of various specific herbs in their purified extracted form for general wellbeing of gastrointestinal system.
https://udararogya.com/
Save your life from Diabetes
Destroy your diabetes & live healthy life, follow the link below:
http://adf.ly/1QNMLd
copy the link & paste into URL & press enter, click on "skip this add" and see how you can prevent yourself from this diabetes.
Thanks,
This document provides several tips for losing weight gradually through lifestyle changes rather than restrictive dieting. Some of the key tips mentioned include eating breakfast daily, closing the kitchen at night to avoid late-night snacking, choosing low-calorie beverages over sugary drinks, eating more fruits and vegetables to feel full while reducing calories, focusing on whole grains instead of refined carbs, controlling food environments to avoid temptation, trimming portion sizes, adding more steps through daily activity, eating protein with every meal and snack, and opting for lighter alternatives to common ingredients.
To lose weight fast, there are several techniques and tips one can adopt including trying specialized diet plans like the Mediterranean, paleo, Whole30, or raw food diets. Additionally, adopting healthy eating habits such as selecting smart substitutes, eating more filling foods, drinking water instead of sugary drinks, eating smaller portions, and tracking food intake can help drop a few pounds quickly. Calorie counting and meeting with a dietitian can also help ensure weight is lost in a healthy, sustainable manner.
The document discusses healthy eating and nutrition. It provides reasons to eat a nutritious diet such as fighting illness, supporting physical and mental development, and allowing the body to function properly. It explains that a healthy diet is low in saturated fat and cholesterol and high in vegetables, fruits, and fiber. The document also discusses serving sizes, calories, nutrients to limit and get enough of, types of dietary fiber, and the glycemic index of foods.
Secrets to Losing Weight after PregnancySlim Lady Tea
Here are a few tips to help you lose weight after pregnancy. I know that it can be hard trying to lose weight with a newborn baby but this tips are sure to help....
Eat high-fiber foods for breakfast, cut visible fat from meat, and eat lots of vegetables. Cook food by grilling or boiling instead of frying, drink at least 8 glasses of water per day, and avoid sugary drinks and snacks. Exercise 3-5 times per week for 30-60 minutes, incorporating cardio and weight training. Eat 3 small meals per day with healthy snacks in between, and opt for healthier options when dining out like vegetables instead of fries.
A document that I received which is interesting for those looking to maintain healthy eating and fitness during Ramadan (i.e don't dehydrate and don't put on weight :) )
Fitness Zone, Beirut’s most equipped, professional and friendly Health Club has launched its campaign “YES YOU CAN, WORKOUT DURING RAMADAN”, a campaign explaining best food, diet and fitness habits one should follow while fasting. Fitness Zone, Hamra, Main Str, Taj Tower Center. 01-751666
1. Plan meals and snacks to avoid getting too hungry and making poor food choices. Always have healthy snacks on hand like nuts, eggs, yogurt or crackers.
2. Know your daily calorie needs based on factors like gender, age and activity level to build a healthy diet and prevent frustration with weight control.
3. Be aware that exercise often burns fewer calories than estimated so don't overeat post-workout. Moderate exercise may be better for weight control than high intensity exercise.
Shilpa Mittal, noted Nutritionist & Dietician presented her talk on Nutrition Tips for managing Mood Disorders at BipolarIndia's WORLD BIPOLAR DAY Conference, Mumbai on March 30th, 2019. It is known that their is a connection between the gut, brain and our moods. Exactly how? This was explained in great detail via this thorough presentation with easy to implement, practical tips.
The smoothie diet review 21-day smoothie diet plan for weight lossSalah Fringe
It was a 21-day smoothie diet is an e-book prepared by Drew Sgoutas which contains a schedule and recipes for three weeks instructing what smoothies to be taken for each day.
This diet will help you shed approximately 2 or 3 pounds per week. You should expect to get rid of up to 50-70 pounds if you repeat this diet plan several times.
The document outlines the 5 phases of the IASO HCG 500 calorie eating plan for weight loss. Phase 1 is a loading phase where you can eat anything for 3 days to prepare your body. Phase 2 is the 500 calorie per day diet for 3-6 weeks, following a daily meal plan. Phase 3 continues the diet without HCG drops for 3 days. Phase 4 stabilizes the new weight by gradually increasing calories to 1,200-1,500 per day over 6 weeks. Phase 5 involves long term maintenance.
Ăn chay giảm cân là một trong những phương pháp loại bỏ mỡ thừa hiệu quả, hơn nữa, lại có công dụng rất tốt đối với làn da của chị em phụ nữ. Tuy nhiên, không ít chị em chưa thực sự hiểu rõ về phương pháp giảm cân này, thậm chí còn lạm dụng gây ảnh hưởng đến sức khỏe. Chính vì vậy, bài viết hôm nay Venus sẽ giúp bạn đọc hiểu đúng về phương pháp giảm cân này qua bài viết ngay dưới đây.
Nguồn: https://venusglobal.com.vn/an-chay-giam-can/
#ăn_chay_giảm_cân_đẹp_da
#ăn_chay_giảm_cân
This document provides nutrition information and guidelines for individuals who have or have had brain tumors. It recommends maintaining a healthy weight through diet and exercise, following healthy eating guidelines like eating plenty of fruits and vegetables, reducing intake of high fat and salty foods, and drinking alcohol in moderation. Specific foods and nutrients discussed include whole grains, fish for omega-3s, plant stanols/sterols, and limiting refined sugar if experiencing steroid-induced diabetes. Physical activity is also recommended to discuss with one's doctor.
Eat more fruits and vegetables. Fruit helps to satisfy your sweet tooth thanks to its natural sugars, while fresh vegetables help your stomach fill up more quickly. Fruits and vegetables contain fiber to help you feel full quickly.
This document provides a 2-week diet and exercise plan to help people lose weight. It recommends eating a low-calorie diet of 1250 calories per day focused on whole grains, healthy fats, lean proteins, fruits and vegetables. It provides 3 sample meal plans and guidelines for when and how much to eat at each meal. The plan is designed to launch a healthy lifestyle through a challenging but achievable short-term commitment.
This document provides information on carbohydrate counting for diabetes management. It defines carbohydrate counting as a method to calculate grams of carbohydrates consumed. The goals are to maintain consistent carb intake, increase dietary flexibility, and manage blood glucose. Carbohydrates are broken down into glucose and absorbed into the bloodstream. Foods like fruits, starches, grains and milk contain carbs. Counting carbs involves identifying carb-containing foods and determining servings equal to 15 grams of carbs. Tools like mobile apps, food labels and visual guides can help estimate carb amounts. Physical activity also impacts blood sugar, so carb intake may need adjustment based on activity level and intensity.
Introducing Eat More, Not Less to Lose Weight! –Build Your Health and Your Body by Eating Right, Not Less! Inside this
eBook, you will discover the topics about healthy eating habits tips, food quantities and weight loss, a balanced diet in weight loss, the blood type principle of weight loss, the science of weight loss, the magic bullet of protein, meal timing, calorie counting is dead and benefits of right food to health.
Yes it is possible to lose weight quickly and yet stay healthy. You will need to follow a healthy diet and exercise plan.
For you to learn how to lose weight quickly make sure that you eat healthy you will need to change your general nutrition and lifestyle habits and then stick to a number of simple dietary and behavioral changes which will assist in your weight loss journey.
best tips and techniques to lose weight fast.
The best way to lose weight and keep it off is to create a low-calorie eating plan that you can stick to for a long time. Additionally, exercise every day to burn extra calories and keep your heart healthy. If you just want to drop a few pounds fast, there are plenty of techniques and tips you can adopt to help you reach your short-term goals.
This document provides many tips for losing weight through diet and exercise. It recommends choosing lean proteins and fibrous carbohydrates while limiting processed foods and simple carbs. Regular exercise is also emphasized, including both cardio and strength training. Portion control, calorie counting, and keeping a food diary are presented as effective strategies. The tips stress creating a balanced diet and lifestyle for sustainable weight loss.
Udar Arogya is an Ayurvedic Remedy for all your stomach problems. Medicine is a proprietary Ayurvedic solution made from a mixture of various specific herbs in their purified extracted form for general wellbeing of gastrointestinal system.
https://udararogya.com/
Save your life from Diabetes
Destroy your diabetes & live healthy life, follow the link below:
http://adf.ly/1QNMLd
copy the link & paste into URL & press enter, click on "skip this add" and see how you can prevent yourself from this diabetes.
Thanks,
This document provides several tips for losing weight gradually through lifestyle changes rather than restrictive dieting. Some of the key tips mentioned include eating breakfast daily, closing the kitchen at night to avoid late-night snacking, choosing low-calorie beverages over sugary drinks, eating more fruits and vegetables to feel full while reducing calories, focusing on whole grains instead of refined carbs, controlling food environments to avoid temptation, trimming portion sizes, adding more steps through daily activity, eating protein with every meal and snack, and opting for lighter alternatives to common ingredients.
To lose weight fast, there are several techniques and tips one can adopt including trying specialized diet plans like the Mediterranean, paleo, Whole30, or raw food diets. Additionally, adopting healthy eating habits such as selecting smart substitutes, eating more filling foods, drinking water instead of sugary drinks, eating smaller portions, and tracking food intake can help drop a few pounds quickly. Calorie counting and meeting with a dietitian can also help ensure weight is lost in a healthy, sustainable manner.
The document discusses healthy eating and nutrition. It provides reasons to eat a nutritious diet such as fighting illness, supporting physical and mental development, and allowing the body to function properly. It explains that a healthy diet is low in saturated fat and cholesterol and high in vegetables, fruits, and fiber. The document also discusses serving sizes, calories, nutrients to limit and get enough of, types of dietary fiber, and the glycemic index of foods.
Secrets to Losing Weight after PregnancySlim Lady Tea
Here are a few tips to help you lose weight after pregnancy. I know that it can be hard trying to lose weight with a newborn baby but this tips are sure to help....
Eat high-fiber foods for breakfast, cut visible fat from meat, and eat lots of vegetables. Cook food by grilling or boiling instead of frying, drink at least 8 glasses of water per day, and avoid sugary drinks and snacks. Exercise 3-5 times per week for 30-60 minutes, incorporating cardio and weight training. Eat 3 small meals per day with healthy snacks in between, and opt for healthier options when dining out like vegetables instead of fries.
A document that I received which is interesting for those looking to maintain healthy eating and fitness during Ramadan (i.e don't dehydrate and don't put on weight :) )
Fitness Zone, Beirut’s most equipped, professional and friendly Health Club has launched its campaign “YES YOU CAN, WORKOUT DURING RAMADAN”, a campaign explaining best food, diet and fitness habits one should follow while fasting. Fitness Zone, Hamra, Main Str, Taj Tower Center. 01-751666
1. Plan meals and snacks to avoid getting too hungry and making poor food choices. Always have healthy snacks on hand like nuts, eggs, yogurt or crackers.
2. Know your daily calorie needs based on factors like gender, age and activity level to build a healthy diet and prevent frustration with weight control.
3. Be aware that exercise often burns fewer calories than estimated so don't overeat post-workout. Moderate exercise may be better for weight control than high intensity exercise.
Shilpa Mittal, noted Nutritionist & Dietician presented her talk on Nutrition Tips for managing Mood Disorders at BipolarIndia's WORLD BIPOLAR DAY Conference, Mumbai on March 30th, 2019. It is known that their is a connection between the gut, brain and our moods. Exactly how? This was explained in great detail via this thorough presentation with easy to implement, practical tips.
The smoothie diet review 21-day smoothie diet plan for weight lossSalah Fringe
It was a 21-day smoothie diet is an e-book prepared by Drew Sgoutas which contains a schedule and recipes for three weeks instructing what smoothies to be taken for each day.
This diet will help you shed approximately 2 or 3 pounds per week. You should expect to get rid of up to 50-70 pounds if you repeat this diet plan several times.
The document outlines the 5 phases of the IASO HCG 500 calorie eating plan for weight loss. Phase 1 is a loading phase where you can eat anything for 3 days to prepare your body. Phase 2 is the 500 calorie per day diet for 3-6 weeks, following a daily meal plan. Phase 3 continues the diet without HCG drops for 3 days. Phase 4 stabilizes the new weight by gradually increasing calories to 1,200-1,500 per day over 6 weeks. Phase 5 involves long term maintenance.
Ăn chay giảm cân là một trong những phương pháp loại bỏ mỡ thừa hiệu quả, hơn nữa, lại có công dụng rất tốt đối với làn da của chị em phụ nữ. Tuy nhiên, không ít chị em chưa thực sự hiểu rõ về phương pháp giảm cân này, thậm chí còn lạm dụng gây ảnh hưởng đến sức khỏe. Chính vì vậy, bài viết hôm nay Venus sẽ giúp bạn đọc hiểu đúng về phương pháp giảm cân này qua bài viết ngay dưới đây.
Nguồn: https://venusglobal.com.vn/an-chay-giam-can/
#ăn_chay_giảm_cân_đẹp_da
#ăn_chay_giảm_cân
This document provides nutrition information and guidelines for individuals who have or have had brain tumors. It recommends maintaining a healthy weight through diet and exercise, following healthy eating guidelines like eating plenty of fruits and vegetables, reducing intake of high fat and salty foods, and drinking alcohol in moderation. Specific foods and nutrients discussed include whole grains, fish for omega-3s, plant stanols/sterols, and limiting refined sugar if experiencing steroid-induced diabetes. Physical activity is also recommended to discuss with one's doctor.
1. Losing Weight on a 1,500 Calorie Meal Plan
2. You Do Not Have to Diet, Maintain A Balanced Diet Instead
3. Eat Healthy To Prevent Cardiovascular Diseases
4. Healthy Meal Plan - Best Tips for Healthy Eating
5. Never Starve Again During a 1200 Calories Diet
6. Creating a Healthy Diet Meal Plan
7. A 1,200 Calorie Non-Starving Diet Plan
8. Lose Weight The Healthy Way: 1200 Calorie Meal Plan
9. Eating Healthy: 5 Tips to Meet Your Daily Nutritional Requirements
10.3 Reasons Why You Should Have a Healthy Diet Meal Plan
11.1500 Calorie diet – Lose Weight Without Starving Yourself
12.How Healthy Eating Prevents Obesity
Find out more at: https://www.sportshealthymeals.ca/meal-plans/
10 Most Popular Lifestyle Diets: Benefits & GuidelinesSehat.com
Take a look at the top most popular diets which include Clean, Paleo, Vegan, Gluten free, mediterranean, Atkins Diet, Eggetarian, Vegan-ish and Jain Diet with their benefits and guidelines.
Dr levine, pp presentation,,tsfl staff training, medifast 12-5-10S MIKE NESKOVIC
This document provides an overview and instructions for implementing the Take Shape for Life weight loss program. It describes the program as using meal replacements and one healthy meal per day to achieve weight loss of 2-5 pounds per week. Patients are taught how to follow the meal plan, exercise guidelines, and transition to maintenance. Staff training, ordering processes, and ongoing support resources are also outlined to ensure success in implementing the program.
A diet chart for weight loss is a well structured diet plan designed to help you strategically lose weight. I recently found this diet chart for weight loss in 7 days that shows the daily food types and amounts recommended for a healthy, 7 days balanced weight loss diet. It looks very promising, so I thought to share it with you.
This is a healthy diet including consumption of lean proteins, unlimited vegetables & fruits, complex carbohydrates and healthy vegetable fat.
Water retention is a body's response to a change in hormones, environment, or disease. It's not uncommon to experience excess fluids in your body causing bloating and weight gain
Winning the weight battle 11-25-03 coverDavid Homa
The document provides recommendations for losing abdominal fat and maintaining a healthy lifestyle. It recommends doing cardiovascular exercise for 30-45 minutes 5-6 days a week to burn fat, and strength training the abs 2 times a week. Nutrition is also important, with eating 6 smaller meals per day and never skipping meals. Portion control is key, such as only eating 3/4 of the food served. Sweets should be limited and water or diluted juices are recommended instead of soft drinks.
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Healthier eating involves balancing food intake from different food groups in the right proportions. The Balance of Good Health model recommends basing meals on starchy foods like bread, rice and potatoes; eating plenty of fruits and vegetables; eating more fish; and cutting down on saturated fat, sugar, and salt. Eight tips for healthy eating include eating breakfast, drinking water, getting active, and eating at least five servings of fruits and vegetables per day. Carbohydrates, proteins, fats and alcohol all provide calories, with fat providing the most at 9 calories per gram. Body mass index (BMI) can indicate if a person's weight is in the healthy range based on their height and weight.
you track your eating over time. Choose to eat lean proteins such as chicken breast, salmon, or tofu; a wide variety of green and leafy vegetables; as well as a selection of fruits and whole grains. Swap out unhealthy fats like butter for healthy choices like olive oil. Avoid alcoholic beverages, which are high in calories, and can also stimulate your appetite. Try eating several small meals throughout the day instead of a few larger meals. This will help keep your energy levels up and prevent you from getting too hungry. Also, drink plenty of cool water to stay hydrated, which can help keep you fuller longer. Avoid juice, soda, and other sweetened drinks. It is important to reduce your daily calorie intake, but don't eat fewer than 1200 calories a day, which can trigger your body's starvation response and slow your weight loss. Also, aim for a minimum of 30 minutes of moderate-to-vigorous exercise each day. Depending upon your level of fitness, you can get the exercise you need by walking, running, swimming, cycling, or taking a class at the gym. Mix things up with strength training. You don't need any special equipment – body weight exercises such lunges, squats, and push-ups can all help you get toned and burn fat. Find friends or family to work on losing weight with you so that you can support each other. With consistent attention to diet and exercise, you'll lose weight in a healthy, sustainable, way. To learn more from our Dietitian co-author, like how to make a meal plan, keep reading!
This document provides information about prediabetes and strategies for preventing type 2 diabetes. It discusses that prediabetes affects 86 million Americans and puts them at risk for developing diabetes. Lifestyle changes like modest weight loss through diet and exercise can help delay the onset of diabetes by 58% for those with prediabetes. The document then outlines various dietary approaches like carbohydrate counting and meal planning to help manage blood glucose levels and prevent diabetes.
The document outlines 21 key strategies for lasting weight loss as recommended by Dr. Ann. Some essential strategies include avoiding white flour and sugar, increasing fiber intake, eating more fruits and vegetables, getting adequate sleep, restricting fructose and sugary beverages, eating more protein, and engaging in regular physical activity. Following these science-backed strategies can help people lose weight and maintain a healthy lifestyle for life.
The document discusses the importance of maintaining a healthy lifestyle and diet. It notes that what we eat affects our health and well-being. It also discusses that many deaths in Dubai are caused by non-communicable diseases resulting from unhealthy diets and lack of physical activity. Maintaining a balanced diet with foods from all food groups, eating smaller frequent meals, staying hydrated, getting enough sleep, and exercising regularly are some keys to a healthy lifestyle.
This document provides dietary recommendations for managing diabetes through healthy eating. It discusses controlling blood glucose, cholesterol, weight and blood pressure by eating a diet low in saturated fat and cholesterol, moderate in carbohydrates, and high in fiber. Specific foods and nutrients are identified that can help or harm blood sugar and heart health. Portion sizes, meal timing, and consistency are important aspects of a diabetes meal plan. Regular physical activity and modest weight loss also benefit diabetes control.
Do you want to feel good
and have more energy?
Eating a wide variety of nourishing foods provides
the energy and nutrients you need every day to
stay healthy. Plan what you eat using these tips.
Protein provides amino acids for building cells and should be consumed in moderate amounts daily, with emphasis on lean sources. During pregnancy, adequate nutrition is important for fetal development, including sufficient calories, protein, fat (especially DHA/EPA), carbohydrates, vitamins and minerals. Common concerns like weight gain, food aversions, heartburn and constipation can be managed through dietary and lifestyle strategies. Proper nutrition continues to be important during breastfeeding and postpartum recovery.
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2010 Edition
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The Natural Solution,Inc.
7725 Commercial Way
Henderson,NV 89011
www.the-naturalsolution.com
“““AAA WWWaaayyy ooofff LLLiiivvviiinnnggg””” TTTrrraaannnsssiiitttiiiooonnn PPPhhhaaassseeesss
hCG
DIETERS
TRANSITION
And
MAINTENANCE
HANDBOOK
Burn Up To 2 PoundsOf Fat A Day
Burn Fat WithoutExercising
Diet With No Hunger Pains
Keep The Weight Off Long Term
Help Reset Your Metabolism
Mold And ReshapeYour Body
No PainfulInjections
No ExpensivePrescriptions
No EmbarrassingWeigh Ins
No Doctor Visits
No Hunger
What are you waiting for?
2. P a g e | 2
AAA WWWaaayyy ooofff LLLiiivvviiinnnggg™™™(((AAAWWWOOOLLL)))
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For the For-Ever Slim Dieter
Duringthe first 3 Daysafter your sublingual oral
hCG dose, you MUSTfollow exactly the Phase 2
foodsas in VLCD (See below).
Begin counting the 72 hours from the
time of the last dose.
Duringthe 72 hours, a slight increase in
diet, such as an extra apple, 150 gram of
meat or extra breadsticks may be
allowed (if) a person feelsmuch
hungrier and has lack of energy.
Your body has been flooded with hCG; it
should take about 72 hoursfor it to
leave the body.
Weigh yourself daily as it takes about three weeksbefore the weight
reached at the end of Phase 2 treatment becomes stable. A fluctuation
of 1 or 2 poundsisnormalat this point. This will be your weight
allowance for 4 weeks.
This is the first 72 hoursfrom your last dose of
sublingualdrops. Remember, hCG is still in your
body system. Any deviation can cause weight gain.
3. P a g e | 3
PHASE 3 INITIATION
Lunch/Dinner:
1st Day 800 calories @ 150 gramsprotein
2Nd Day 1000 calories@ 200 gramsprotein
3rd Day 1200 calories@ 250 gramsprotein
THE FOUR WEEK RULE: TRANSITION
Increase to 3 times the amountof vegetables
Consume the same amount of fruit
Drink 8-8 ounce glasses of water per day
Drink one full glass before each meal
As long as your weight stays within two poundsof
the weight reached on the day of the last
sublingualdrop, you should notbe overly
concerned with an increase. The first 4 weeks are
Dr. Simeons Transitionalweeks.
After your goalweight is reached, complete Phase 3 followed by the
beginning three weeks of Phase 4 maintenancewhich is when you
SLOWLY begin to add back in sugar and starch as you follow the
requirementnot to gain or lose morethan 2 lbs.
4. P a g e | 4
PHASE 4 INITIATION
Transition: This is for the next three weeks.
Check your weight every morning.
Fluctuation of 1 to 5 poundsisnormal (so don’tpanic).
WEIGHTGAIN WARNING:
As long as your weight stays within two pounds of the
weight reached on the day of the last sublingual drops,
clients should take no notice of any increase. The day
you weigh yourself in the morning and the scale goes
beyond two pounds, even if this is only a few ounces
over two pounds, you must do the following. On that
same day (not the next day) entirely skip breakfast and
lunch but consume plenty liquids. In the evening
consume a large size steak with only an apple or a raw
tomato. Of course this rule applies only to the morning
weight. In most cases your weight will then be brought
back to within two pounds of the last sublingual drops.
If the meals skipped are on the day in which a gain is
registered in the morning this brings about an almost
immediate drop of often over a pound by the next day
(next morning weigh in). But if the skipping of meals -
and skipping means literally skipping, not just having a light meal are postponed ~
the phenomenon does not occur and several days of strict dieting may be necessary
to correct the situation. It is of utmost importance that the meals skipped are on the
same day as the scale registers an increase of more than two pounds and that
missing meals are not postponed until the following day.
It takes about 3 weeks before the weight reached at the end of the treatment
becomes stable, i.e. does not show violent fluctuations after an occasional excess.
During this period clients must realize that carbohydrates, that are sugar, rice,
bread, potatoes, pastries etc, are by far the most dangerous. If no carbohydrates
whatsoever are eaten, fats can be indulged somewhat more liberally and even small
quantities of alcohol, such as a glass of wine with meals, does no harm, but as soon
as fats and starch are combined things are very liable to get out of hand.
This has to be observed very carefully during the first 3 weeks after the treatment is
ended otherwise disappointments are almost sure to occur.
5. P a g e | 5
WEEK ONE
Most clients are surprised how small their appetite
has become and yet how much they can eat without
gaining weight. In most cases you will no longer
suffer from an abnormal appetite and feel satisfied
with much less food than before. In fact, most are
usually disappointed that they cannot manage to eat
much of their first normal meal, which they have
been planning for weeks.
During your transition to remember the basic facts
while meal planning and eating:
Eat 3 meals a day. Keep your meals small.
Do not eat to excess.
Eat until comfortably full.
Eat slowly and enjoy your meals
Alwayseat off of a small plate.
Keep your portionssmall.
Eat any meat protein and eggs, milk, cream, cheese, butter, olive oil,
salad dressings, and spices.
East most vegetables except for starchy vegetables like potatoes and
corn, beans or rice.
Eat any kind of fruit.
No Wheat, bread, pasta, crackers, tortillas, etc.
Breakfast
Protein (s), Vegetables, no fruit.
Protein (s), vegetables and fruit
Same amountof fruit as on the 500 calorie diet
Fruit is optional
No rice, beans, breads, pasta, potatoes, corn or cereal on week one.
Do Not Eat To Excess.
6. P a g e | 6
WEEK TWO
(If no unusual weight gain)
Exercise required: Minimum of ½ hour walking a day
Meals same as week one except you can add some beans or brown rice to one
meal (lunch or dinner)a day.
Breakfast: Protein and vegetable.
Lunch: Protein and vegetable. You can add beans or rice to this meal.
Fruit (optional).
Dinner: Protein and vegetable. If you did not add beans or rice to lunch,
you can for dinner.
Do not eat after 6pm. Bestresults when followinga specific time schedule.
WEEK THREE
Exercise required: Minimum of ½ hour walking a day
Weigh yourself every morning.
Same meals as week two except you can add somebeans or brown rice
or potatoes or bread (two slices) to two meals a day.
You can doublethe amountof fruit as on the VLCD calorie diet. Fruits
are alwaysoptional.
7. P a g e | 7
WEEK FOUR
Last week of transition
Exercise required: Minimum of ½ hour walking a day
Weigh yourself every morning.
At this time a fluctuation of 1 to 5 poundsisnormal.
Same meals as week three, except you can add some beans, brown rice,
potatoes or bread (two slices) up to three meals a day.
Fruits are alwaysoptional.
Important to remember:
Breakfast: Cereals and/or fruitjuices are some of the worst foodsthat you can
eat for breakfast. The dominatepartof your breakfast mustbe protein
followed by non-starchy vegetables and somefruit.
Maintenance: Real Life
8. P a g e | 8
WEEK FIVE
Eat any combination of foodswith any
meal.
Duringweek fivea fluctuation of 1 to 5
poundsisnormal.
Keep your meals small. Do not eat to
excess. Eat untilcomfortably full.
Eat slowly and enjoy your meals.
Breakfast
Cereals and or fruitjuices are some of the worst foodsthat you can eat for
breakfast. The dominantpartof your breakfast mustbe protein followed by
non-starchy vegetables and some fruit. This is being repeated because for
most peoplethis is where they start the day off wrong.
THE PURPOSE OFALL THIS: Over time your body will create a “set point”.
Even though your weight may go up and down it will remain remarkably fixed
if you follow this plan.
9. P a g e | 9
HEALTHY NUTRITION
A Health Promoting Diet
Reducefat intake to 15-20% of total calories.
Choose health-promoting fats (essential
fatty acids) and avoid saturated and
hydrogenated (trans-) fats.
Eat adequate protein (0.8 g/kg body
weight daily)from lean sources;
includingwild fish from cold, deep-
water, organic poultry and eggs,
legumes, beef, low-fat fermented dairy
products, nutsand seeds.
Eat adequate vegetables, fruitsand
whole grains. These foodscontain
invaluablemicronutrients,
photochemical, antioxidantsand
fiber. Minimum daily fiber intake should
be 30 grams.
Eliminate the intake of refined sugar and refined carbohydrates,
processed foods, alcohol and caffeine.
Reduceexposureto pesticides and herbicides. Buy organic whenever
possible. Fresh food is always preferableto frozen food and frozen food
is always preferableto canned food.
Eliminate the intake of artificial food additives, colors and preservatives.
Keep salt intake low and potassium intake high.
Drink adequatewater—generally 64 ouncesdaily.
Identify and eliminate food allergies, intolerances and sensitivities.
Modify your dietary choices as needed to meet your personaldietary
needs(as they relate to your medicalcondition, etc.). Consultyour
physician/clinician for information and guidance.
Determinecaloric needsto achieve or maintain ideal body weight.
Use the healthy exchange system to constructa health-promoting diet.
(Refer to reverseside for exchange diet information.)
10. P a g e | 10
WATER CONSUMPTION
Inadequatewater intake putssignificant stress on the body. Think of water as
the solventthat it is—it goes in clean and comes outdirty, carryingtoxins out
of the body. Each day our body requiresan intake of over two quarts of water,
in order to function optimally. Partof that water comes from our fruitand
vegetable intake. The more produceyou eat, the less water you’llneed to
consumein addition to diet.
Coffee, tea, sodas, fruit juices, etc. actually add to the dehydrationproblem
through their diureticeffectsfromcaffeine and sugars. Freshfruit juice should
be diluted with water (1:1)beforeconsumingit, in order to glean its health
benefits while offsetting its diuretic effect.
As a general rule, consume64 ouncesof water daily, in addition to diet. Add
another 8 ounces of water for each cup of coffee, tea, and soda or fruitjuice
consumed. Add another 8 ouncesfor each half hour of exercise daily. (Heavier
peopleneed more water daily. The rule-of-thumbfor water requirementsfor
heavier individualsisone-third of the body weight in ounces, plus8 ounces
for each diuretic beverage and half hour of exercise, as described above.)
Choose filtered water that is free of chlorine, microorganisms, solvents, heavy
metals, etc. Mineralwater (as compared to distilled water) may preventthe
leaching mineralsfrom the body—it’sdebatable.
11. P a g e | 11
BASIC FAQ’S
HowMuch Is A Serving?
Vegetables: Raw-1 cup, Cooked/Steamed-1/2 cup, Juice-3/4 cup
Fruits: Raw-1 medium fruitor 1 cup, Cooked-1/2 cup, Juice-1/2 cup
Fermented Dairy Products: Plain yogurt, kefir-1 cup, Cheese-1 oz.
Whole Grains, Starch: Cooked-1/2 cup, Bread-1 slice, Bagel-1/2, Pasta
(cooked)-1/2 cup (includescorn, potatoes, and winter squash)
Fish/Poultry/Eggs: Fish, poultry-3 oz., Eggs-1 whole or 2 whites or ¼ cup egg
substitute Legumes: Beans(cooked)-1/2 cup
Oils/Fats: Oil-1 teaspoon, Nut butter/nuts/seeds-2 Tablespoonsor 1 oz.
Visual PortionControl
Here are some visualclues to help you keep servings to the proper size:
3 oz. of fish, poultry = deck of playingcardsor a computer mouse
1 cup yogurtor raw fruitsor vegetables = a hand holdinga tennis ball or a
large ice cream scoop
½ cup cooked grain or vegetables or fruit juice = small fist
1 oz. cheese = thumb
1 oz. nuts= a golf ball
1 medium fruit= baseball
1 Tablespoon nutbutter, nuts= a silver dollar, a walnut
1 teaspoon oil = a quarter
12. P a g e | 12
SUPPORT=SUCCESS
1. hCG Protein Drink: Protein helps with appetite satiety, energy & hunger
cravings. Protein shakes are chocked full of necessary vitaminsand
mineralsthat your body may be missing. You can buy protein powdersat
www.dedicatedwoman.comor www.extremelabs.net. If you areusingas
your morningshake, you can add 1-2 scoops for a delicious, creamy and
smooth shake.
2. hCG MCTOil: This is the only oil allowed on the hCG program. Cook with
it, add it in your salad as a dressing, and includeit in your protein shake.
Helps with Ketosis, energy levels, appetite suppression and bowel
movement. A total of 1 tablespoon a day.
3 .Vitamin and mineral supplement: Don’tforgetyour supplements. You
can visit our site for a list of local health food stores, if you don’tfrequent
one already.
4. B-12/LipotropicSublingualdrops: These are fat burningadditivesand
energy boosts. Clients allergic to eggs should not take the B-12 with M.I.C.
Read the pharmacy label on the M.I.C. as it may give a warningon sulfa
allergies. Many clientswill ask their MD for a B-12 shot which is then
directed directly into the blood system. Wehighly recommend this.
5. AloeVera Juice: This may help with inflammation & overall good health.
Remember, one of the dysfunctions of the hypothalamusis inflammation.
Aloe Vera Juice may help to improveimmunefunctions, high anti-oxidant
value, anti-fungal, anti-bacteria, anti-microbial, anti-viral, and better
protection from endotoxemia. Follow the directions on the container or as
directed by a physician.
6. Flax Seed/Tri Magnesium: May aid in elimination, energy & overall
health.