Not just a diet, but a complete health and weight management system
Congratulations on your decision to commence this unique weight management programme. If followed thoroughly this programme should be the last time you need to diet. A special feature of the New Image Ultra Diet2 Weight Management Programme is your personal weight management consultant.
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Contact Details:
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Table of contents
Section 1: About the Ultra Diet2 Programme The truth about obesity Why other diets fail What makes the Ultra Diet 2 programme different? The Ultra Diet2 concept Benefits of the Ultra Diet 2 programme? The Ultra Diet2 - 3 core drivers of success Section 2: Getting Started S Starting the Ultra Diet 2 Weight Management Programme Your questions answered Section 3: Ultra Diet 2 Products The Ultra Diet2 Starter Kit Other supplements that may be of assistance Section 4: Maintenance Maintenance Programme Section 5: Tool Kit Helpful Tools Letter from Dr Peter Vash Weight and Measurement Tracking Chart Food Diary Food Content Chart Ultra Diet2 - Foods to include and foods to avoid Maintenance Programme Food Chart 7 Days Sample Menu Section 6: Recipes 31 32 34 34 35 36 37 38 39 27 20 25 16 17 5 7 7 8 9 10
welcome
Welcome to the New Image Ultra Diet Weight Management Programme. This comprehensive programme has been designed to help you safely and effectively reach your ideal body weight and support your overall health. In this handbook you will find all the background information you need to understand how the unique Ultra Diet2 programme works. It also includes all the tools and support you require to get started and keep on track during your weight management journey. Furthermore, we have included a section to guide you on maintaining your new shape for life. We have had the privilege of seeing this programme benefit the health and confidence of many individuals and wish you all the best for your success on the programme!
Ultra Diet2 is known as Alpha Lipid SD2 in Malaysia Weight management programmes take time and personal commitment to be effective, and also require diet, exercise and lifestyle changes. Ask your health professional for advice. Always read the label and use as directed.
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Section
Health risks
Being overweight is associated with a number of chronic diseases. The higher your BMI, the higher your risk of developing a lifestyle associated disease. Poor cardiovascular health Poor blood sugar management Increased wear and tear on joints Premature ageing Sleep difficulties1*
Refer to pg 51
A word on BMI
BMI (body mass index) is an international, consistent standard of measuring body size. However, other factors must be considered as some people will have more body fat than others but still have the same BMI. For this reason it is important to take measurements of key areas (e.g. waist, hip, arm, thigh and bust). If you are able to you should get your body fat percentage measured, perhaps at your local gym or medical centre. For women it is important to have a waist measurement of no more than 88cm, for men 102cm. Measurements over these figures indicate central obesity, or excess abdominal fat (apple shape); having this weight distribution puts you at a higher risk of poor cardiovascular health and blood sugar management than someone of the same weight/body fat but with different distribution (pear shape).
To work out your BMI divide your weight in kilograms by your height in meters squared e.g. Height 170cm (1.7m): multiply 1.7 x 1.7 = 2.89 meters squared, weight 90kg
90 2.89
Healthy BMI Overweight BMI Obese BMI Extremely obese BMI
6
= 31.1 BMI
18.5 - 24.9 25.0 - 29.9 30.0 - 39.9 40+
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eat
The food we eat triggers various responses in our body. Food that is high in refined carbohydrates or sugar are broken down into a simple sugar called glucose and absorbed into the blood very quickly.
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The body responds to this surge in blood glucose by releasing enough insulin to get the glucose out of the blood and into cells for energy, or storage for use later on. Guess what form its often stored as? Thats right, fat! To help with your weight management goals you need to learn which foods should be excluded from the diet, and which ones should be included. The Ultra Diet2 Weight Management Programme doesnt count calories, instead it will teach you to identify and include high quality foods in your everyday life that will form the foundation of your ongoing health, wellness and weight management. There are 3 main food groups that make up your diet: protein, carbohydrate and fat. Protein: An essential part of the diet, protein, is made up of various amino acids that are used for the normal growth and repair of body tissues. Proteins from animal
sources usually contain all the essential amino acids the body requires whereas plant-derived proteins are often missing one or more of these essential amino acids. For this reason careful food combining to ensure all essential amino acids are obtained, is necessary if plant-based proteins make up the bulk of your diet (e.g. vegetarian). The Ultra Diet2 Weight Management Programme offers the maximum amount of protein for the least number of calories, ensuring that the body does not break down muscle for energy and that you maintain muscle and skin tone. At least 1 gram of useable protein per kilogram of ideal body weight, (minimum of 60 grams daily) is recommended. Be sure to choose low fat protein foods, select lean cuts of meat and remove visible fat and poultry skin. The following chart will help you determine your personal daily protein requirement.
MODErATE
e.g. intensity that leaves you slightly out of breath 30min/day, 4-5 days/wk
HEAvy
e.g. high intensity, running, heavy weights +30min/day, 5-7 days/wk
1.0g/kg
60g 60g 60g 65g 70g 75g 80g 85g 90g 95g 100g 105g 110g
1.3g/kg
65g 72g 78g 85g 91g 98g 104g 111g 117g 124g 130g 137g 143g
1.5g/kg
75g 83g 90g 98g 105g 113g 120g 128g 135g 143g 150g 158g 165g
50kg 55kg 60kg 65kg 70kg 75kg 80kg 85kg 90kg 95kg 100kg 105kg 110kg
remember when calculating your total daily protein requirement 4 serves of the Ultra Diet2 shake counts as 40g. The remaining amount needs to come from your food.
www. al p h al ip ids d2.com
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Monounsaturated an important fat found primarily in olive oil, avocado and nuts. Moderate intake of these fats has been linked to cardiovascular health. These fats should only be used to cook at low-moderate temperatures, cooking at high temperatures will damage the fats6,7.
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Water and toxins Many toxins are stored in our fat cells, when we start to break down our stored fat for energy these toxins are released and must be removed from the body. Drinking enough water will help the body to eliminate toxins released from fat stores. Water is also necessary for the elimination of general wastes and is important for good bowel health7. It is essential that a minimum of 2 litres (8 glasses) of water be consumed daily while on the Ultra Diet2 Weight Management Programme, more if you exercise or live in a hot climate. Unsweetened herbal teas including green tea can count as part of your total water intake.
dRInk
Arguably the most important nutrient in our diet, water makes up at least 60% of our body composition7, a loss of only 2% of our bodys water can cause reduced concentration, focus and slow reactions9. The changes in metabolic processes and the breakdown of stored fats while on the Ultra Diet2 Weight Management Programme increase our need for water. Water and weight management Thirst can be mistaken for hunger, by drinking enough water and remaining hydrated this is a lot less likely to occur. Water also helps to metabolise stored body fat10.
moVe
exercise is an essential part of any weight management regime and of course lifelong weight management. Regular exercise also assists with maintaining normal insulin and blood sugar levels, building muscle mass, keeping your metabolism healthy, supporting heart function, balancing stress levels, supporting healthy energy and making you feel good - all factors vital for good health and longevity. To gain the most benefits from exercise you need to do it regularly, that is five or more days per week. Mild exertion helps to burn calories; the simplest form of exercise for this is brisk walking. An even better way to exercise and target fat burning is to alternate between short periods of high exertion (e.g. for 1 minute) and recovery (e.g. for 2 minutes) and to repeat this process for around 20 minutes.
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Resistance exercises that use your own body weight such as push ups, squats, sit ups and pull ups as well as using light weights are good examples of resistance exercises that should also be performed regularly. Tailor your exercise regime to best suit your physical condition. If you are in poor physical condition start by walking on flat, level ground or choose swimming instead (the buoyancy of the water relieves the stress on the body). If you cannot exercise for a continuous 30 minutes thats alright start with moving for as long as you can11. As your fitness improves, be sure to continue challenging yourself by changing your activity e.g. increase the pace, add in some hills and increase the duration.
regular exercise also has the following health benefits: Balances stress hormones Releases feel good chemicals (endorphins) Supports healthy energy Social benefits with group fitness and team sports Maintains a healthy weight Improves general physical health12 To optimise your health and achieve your goal weight make sure you get 30 minutes exercise most days.
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Section
Getting Started
5. Plan your meals Plan some meals from the recipes provided in the Ultra Diet2 tool kit, or create your own. 6. Track your eating habits Print out a weeks worth of the daily food diary so you can track your eating until you become familiar with the programme. 7. Take your supplements Be sure to take the supplements provided in thUltra Diet2 powder must be taken 4 times each day at breakfast, lunch, dinner and supper. 8. Measure ketones daily Measure your ketones daily using the Uriscan Ketones Strips, the ideal range is 5-10. If you are not in this range you need to review your carbohydrate or fluid intake. Additional to the supplements in the starter kit, you must include 2 teaspoons of Flaxseed Oil and 2 tablespoons (30ml) of apple cider vinegar daily. The oil and vinegar, along with some fresh herbs make a tasty dressing for your salad or vegetables. Flaxseed oil may be added to your Ultra Diet2 shakes if you prefer, but it should never be heated, so do not use it for cooking. Two teaspoons (10ml) of apple cider vinegar taken just prior to each meal or included with the meal (e.g. as a dressing) support normal blood sugar by balancing the bodys response to glucose and insulin13,14. Apple cider vinegar has a long history of traditional use as a remedy for digestive complaints, healthy immunity and supporting healthy body pH (acidity/ alkalinity) levels15.
First of all you will need to print out the Ultra Diet2 tool kit this is available to download from www.alphalipidsd2.com 2. Weigh and measure yourself Record your weight and measurements on the Weight and Measurement Tracking Chart
3. Learn about the food Read the Food Content Chart and the Foods to Include and Foods to Avoid list to familiarise yourself with the foods that you can eat and the ones that you should avoid to keep your daily carbohydrate intake below 35g. 4. Work out your protein needs establish your daily protein requirement using the Total Daily Protein Requirement table.
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Choose high quality, cold pressed flaxseed oil and naturally fermented apple cider vinegar you should be able to see the mother in the vinegar which is a substance that looks similar to a spiderweb in the vinegar. This indicates a high quality, naturally fermented vinegar.
Can I use artificial sweeteners instead of sugar? Preferably not. Artificial sweeteners can actually stimulate your appetite, increase carbohydrate cravings, stimulate insulin which in turn promotes fat storage and weight gain. Not only do artificial sweeteners not assist with weight management, but some also have a number of ill health effects16. Natural noncaloric sweeteners such as Stevia and Xylitol may be used sparingly. The Ultra Diet2 as a long term strategy helps you to move away from the consumption of sweet foods and typically people on the diet report significantly reduced sweet cravings. Spices such as ginger, cinnamon, cardamom etc are a nice flavour enhancing alternative.
Is it normal to feel so thirsty while doing the Ultra Diet2? Because of the changes in metabolism and the production of ketone bodies, more water is required while on the Ultra Diet2 That is why we recommend a minimum of 2 litres (8 glasses) daily. If you still feel thirsty increase your water intake. Should I continue the programme if I get sick? We do not advise losing weight while you are sick, however, by continuing to eat fresh nutritious foods you will be able to provide your body with the nutrients to recover quickly.
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Once you have recovered from your illness you can start following the programme again. Colostrum supports your bodys immune system and its natural defences against ills and chills; the New Image Alpha Lipid Colostrum Capsules are the best choice while on the Ultra Diet2 Weight Management Programme. Im following the Ultra Diet2 but there are no ketones detected Are you measuring for ketones in your first morning urine? Review your daily carbohydrate count, using the Food Diary will help with this Check for hidden sugars in your diet e.g. sauces, gravy, cured meats ensure you are exercising regularly (5+ days per week) for around 30 minutes each time If you are doing all of the above and still not registering any ketones, talk to your representative, they are there to help you succeed. Will I lose weight faster if the ketone strips show dark pink all the time? Testing ++50 or higher all the time is often a sign of dehydration; but it may also indicate you are not eating enough carbohydrates. Increase your water intake to at least 2 litres (8 glasses) daily.
If I break the diet, how long will it take to get back into ketosis? While breaking the diet is not desirable we understand that it may happen. To get back to ketosis quickly we recommend restricting your carbohydrate intake to 20g/day and making sure you exercise for 30 minutes daily until your ketone reading is in the 5-10 range. Typically this should take between 1-3 days. I currently exercise for more than 30 minutes daily; do I have to reduce this? If you exercise for longer than 30 minutes you may need to increase your carbohydrate intake. A small serve (1/4 1/2 cup) of low carbohydrate fruit such as berries within 2 hours of exercise may be necessary. Use your urinary ketone levels to guide your carbohydrate requirements, if you are not in the 5-10 range then you most likely need to cut back on the carbohydrates. Remember, increased exercise will also require increased water intake. My bowel frequency has changed since starting the Ultra Diet2, what can I do? The dietary changes in the programme can alter bowel frequency. Make sure you eat plenty of fresh vegetables; they have a high water and fibre content. Drink at least 2 litres (8 glasses) of water every day. Regular exercise will also help and make sure you are taking your FibreMax. Aloe Vera Drinking Gel may also be used to support bowel regularity. Is it normal for the FibreMax to cause digestive changes? Too much fibre or increasing intake too quickly can cause temporary digestive upset as the body adjusts.
NEG
++
+++
10
50
100
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Try decreasing the amount of FiberMax until your digestion settles down and then increase it gradually until you are up to a total of 4 scoops daily. If you find your stomach does not settle you may need to re-establish healthy bowel flora, colostrum and/or probiotics can assist with this. The best colostrum to take while on the Ultra Diet2 is Alpha Lipid Colostrum Capsules. Can I drink alcohol? It is not recommended as alcohol is a form of refined sugar and could interrupt ketosis. It is important to remember your goals and do the things to help you succeed. However, if you do choose to occasionally drink alcohol keep to red wine or white spirits with mixers that arent sweetened (with sugar or artificially) such as soda water.
What about cravings and withdrawal symptoms? A few people may experience symptoms during the first few days of the Ultra Diet2; these may include carbohydrate (bread, grain, sugar, sweets) cravings, headaches, fatigue or irritability. This is not a sign of illness or a reason to quit. This is a result of the change in metabolism from your body switching from using carbohydrates for fuel to using fats and will usually dissipate once your blood sugar and insulin levels even out. For most people these symptoms only last a few days. The best treatment for sweet cravings is to eat protein. Drink extra water to help flush out metabolic wastes and by-products and keep hydrated. Symptoms of hunger often indicate that you are not in ketosis.
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Section
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Ultra Diet2
Key Features: Integral component of the Ultra Diet2 Weight Management Programme Provides 40 grams protein per day up to 66% of daily requirement Supports blood sugar balance, satiety in between regular meals and healthy muscle mass Helps to maintain healthy weight as part of a weight management programme that includes dietary changes and exercise Active Ingredients: Comprehensive blend of isolated non GMO soy protein (76.3%), fibre, vitamins and minerals providing: 9 essential amino acids 11 Vitamins 12 Minerals Green tea leaf extract Dosage: 15g (2 scoops) 4 times daily Mix with 250ml of water shake well to combine
Contains ingredients derived from Soy. This products is part of a weight management programme. Weight management programmes should include (healthcare) professional advice on diet, exercise and lifestyle changes. This is not a meal replacement and appropriate advice on diet is important. Weight management programmes take time and personal commitment to be effective.
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FibreMax
Fibre is a plant-based material that passes through the small intestines undigested and moves into the bowel, for this reason it does not have a calorie value. Key Features: Forms part of the Ultra Diet2 Weight Management Programme A blend of both soluble and insoluble fibre Supports healthy blood glucose Supports gut health and digestive comfort Supports bowel health and regularity Natural support to manage a normal appetite Active Ingredients: each 15g serve provides 12.5g of fibre from: Chicory root extract Psyllium Soy fibre Oat bran Pectin Dosage: Take 15g (2 scoops) 1-2 times daily How to take: Start with 1 scoop of Fibremax for 3-5 days Increase at the same rate every 3-5 days until you produce a soft stool of good bulk that is easily passed Maximum recommended dose 4 scoops/day essential to drink 8-10 glasses of water daily
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Gymnema Sylvestre
Key Features: Forms part of the Ultra Diet2 Weight Management Programme Gymnema, Fenugreek and Chromium support healthy blood sugar and healthy energy throughout the day. These 3 nutrients may be of support during a weight management programme All 4 ingredients support healthy blood cholesterol levels Active Ingredients per capsule: 21mg Gymnema concentrated extract 150mg Fenugreek powder 150mg Psyllium powder 250mcg Chromium picolinate Dosage: Take 1 capsule 30 minutes before meals, 1-3 times daily.
Always read the label and use as directed. If symptoms persist see your healthcare professional. People diagnosed with diabetes should check with their doctor as blood sugar may be altered when using this product.
Lite Seasoner
Key Features: Forms part of the Ultra Diet2 Weight Management Programme Ready to use seasoning that provides potassium which can become depleted due to high use of regular salt (sodium chloride) Both sodium and potassium are necessary for many bodily processes Active Ingredients per 100g: 50g Sodium chloride providing: 19.6g Sodium 50g Potassium chloride providing: 26g Potassium Dosage: Use as desired to season food.
May not be suitable for people on low sodium diets or people taking some diuretics. Please consult with your physician if you are unsure.
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Key Features: Forms part of the Ultra Diet2 Weight Management Programme easy to use Monitors ketones in the urine Instructions for use: 1. Use with first urine of the day before breakfast 2. Insert the strip with the test pad into the mid-stream of urine, or collect a sample and dip into the sample only enough to cover the test pad 3. Wait 60 seconds then compare the colour on the test strip to the colour chart on the container 4. Ideal colour for the Ultra Diet2 Programme is between 5 and 10
NEG
++
+++
Caution: being in the ++50 or above reading does not increase your 5 10 50 100 weight loss and could lead to increased health risks. Never become dehydrated when in ketosis.
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25
RDA
Key Features: 25 essential vitamins and minerals Supports everyday health Supports energy and vitality Dosage: Take 2 tablets with breakfast and a further 2 tablets with dinner.
Omega CoQ10
Key Features: Fish oil supports joint comfort and mobility Fish oil and CoQ10 support a healthy heart and cardiovascular system CoQ10 supports natural energy production and acts as an antioxidant to help protect and support cellular health. Dosage: Take 1-2 capsules daily with food.
If you are taking Warfarin or other blood thinners consult with your physician before using this product.
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Section
Maintenance
Congratulations!
You have achieved your goal weight by following the Ultra Diet2 Weight Management Programme. It is now time for you to get used to your new shape, energy and health and learn how to maintain this state. The key to doing this is to have a positive and healthy relationship with food. The dietary and behavioural changes made while you were on the Ultra Diet2 need to be continued in order to maintain your new shape. Lets review the core healthy habits that the Ultra Diet2 Programme has taught us: 1. Reduced total sugar intake particularly refined sugar and sweets. Have you noticed that the desire for sweet foods has all but disappeared? This is because sugar is very addictive, the more you have, the more you want.
2. Reduced carbohydrates starchy and high sugar carbohydrates are very quickly turned into glucose and can disrupt normal blood sugar and insulin, overtime this can lead to weight gain. How did you feel on the Ultra Diet2? Did you miss grains and starchy carbohydrates, or did you find that you were satisfied, full and managed to reduce or eliminate cravings for them? 3. Increased vegetable intake most people do not eat even 3 serves of vegetables daily; you have been eating an average of 5! Filled with vitamins, minerals, fibre and flavour how did you survive without them in your diet before? 4. Adequate protein by supporting normal blood sugar, protein can reduce sugar or carbohydrate cravings; it also make us feel fuller for longer which will prevent the desire to snack in between meals all of which contribute to maintaining a healthy weight.
Now is the time to reflect back on past eating patterns and behaviours and look at the new habits you have formed that have lead you to your healthy weight. Ask yourself: what habits got you to the size and state of health you were in before commencing the programme? These habits have hopefully been replaced with healthier eating habits, regular exercise, better understanding of portion sizes and foods that contain excessive carbohydrates.
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5. essential fatty acids were you surprised that some fats were recommended to help you to manage your weight? You will have learned that not all fats are created equal, and while they make up an important part of a healthy diet, they, as with everything, must still be eaten in moderation. Foods that contain good fats have a very satisfying effect on hunger so a little bit goes a long way. 6. Increased water intake whether you are trying to manage your weight or not, water is an essential nutrient. By helping to carry away toxins and keep our cells hydrated you probably noticed that your skin improved and you felt sharper and more alert compared to times when you have not had enough water. It also helps us recognise hunger from thirst, reducing the desire to snack in between meals. 7. Regular exercise just 30 minutes most days wasnt too difficult to fit in was it? Not only is exercise important for weight management and maintenance, but it improves your overall health, supports healthy energy levels and simply makes you feel better.
While you no longer need to take the Ultra Diet2 supplements, you may do so if you choose. The Ultra Diet2 Fortified Food Supplement powder can be used 1-2 times as a protein-rich, low-carbohydrate snack to maintain energy throughout the day, if desired. The continued use of the FibreMax will assist in the maintenance of a healthy and regular bowel, it can be used with the Ultra Diet2 shake and it can continue to be used for cooking, as can the Lite Seasoner. You will not need to measure your ketone levels anymore. The Ultra Diet2 Weight Maintenance Programme continues these core principles with the addition of limited, low glycaemic index (GI) high fibre carbohydrates and fruit. Protein: 1.0 - 1.5 grams per kilogram of your current weight, minimum of 60g per day Continue to select lean cuts of meat and low fat dairy options
These 7 simple changes are fundamental to ongoing health, wellness and weight management.
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Carbohydrate: Limit total carbohydrate to around 100g daily Continue to choose low GI, high fibre complex carbohydrates
Beverages: Continue to drink at least 2 litres (8 glasses) of water every day, more if you are exercising or if it is particularly hot. Green tea and unsweetened herbal teas contribute to your total
5 cups low GI vegetables Add in a maximum of one serve of medium GI carbohydrates from the list on p37 Increase fruit to 2 pieces or 1 cup daily the lists on p37 provide low GI options Fat: Limit of cup of nuts and seeds Maximum of 40ml dietary oils of this 10mls (2 tsp) should continue to come from cold pressed flax seed oil Sweetened beverages should continue to be avoided, these include regular and diet sodas, fruit juices and RTD alcoholic drinks Alcohol should be limited to special occasions, better choices include red wine or white spirits with soda water or water (lemon or lime juice can be added) Tea and coffee may be consumed in moderation: maximum of 2 cups of coffee daily preferably without sweetener however stevia drops can be used if necessary. Low fat milk and unsweetened milk options (rice, almond and soy) can be added in moderation this should be limited to use in tea/coffee and on food
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Helpful tips: Save desserts, alcohol and other indulgence foods for times of celebration. Finishing a gruelling day at work is not a celebration and should not be rewarded with food or alcohol. Celebrations and special occasions are moments that you share with friends and family such as birthdays, weddings or perhaps the completion of a major project at work. Sitting at home alone in front of the TV is not a celebration; do not treat it like one by choosing to eat high sugar/ calorie treats. Limit your indulgences to one meal per week thats 1 out of 21 meals, not the whole day. The less refined sugar you eat the better, however, complete deprivation is not something that can be sustained, so it is better to set yourself reasonable and healthy limits. Choose quality over quantity. On the days that you choose to have a special treat, make sure that it is something that is worth the extra sugar and calories. Often high quality ingredients like a good dark chocolate are more satisfying as they have a rich flavour so you only require small quantities to get the same satisfaction. Little treats over the course of the week can add up to a lot of sugar and calories very quickly. Be mindful of seemingly small but frequent high sugar snacks (e.g. one or two lollies daily). Hidden sugars can also add up very quickly; look out for them in sweet dressings, teriyaki and BBQ sauces as well as juices, syrups, sweetened yoghurts and many processed pre-prepared foods. Finally, expect to receive occasional pressure from people around you to eat foods or drink beverages that you are choosing to avoid. Think of your goal: do you want to maintain your health, energy, confidence and new shape? Most trim people have to work hard to stay that way, you are no different. Decide to stick to your goals, keep to your limited, quality indulgences and you will find that it is easy to say no to the pressure people apply.
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Section
Tool Kit
Helpful Tools
Our team of experts have compiled a number of tools to help you stay on track while on the Ultra Diet2 Weight Management Programme. Here you will find: Letter from Dr Peter Vash (p32-33), this can be taken to your health care professional if they would like more information about the programme. Weight and Measurement Tracking Chart (p34) for tracking your weight and body measurements during the course of the programme. Food Diary (p34) for tracking your food, Ultra Diet 2 shakes, Fibremax, water, protein and carbohydrate intake as well as daily exercise. A must have when beginning the programme. Food Content Chart (p35) an extensive list of protein rich foods with their protein value (amount of available protein by weight of food) as well as a list of low glycaemic vegetables and select fruit with their available carbohydrate levels. Ultra Diet2 Foods to Include and Foods to Avoid (p 36) details foods additional to the Food Content Chart that can be eaten while on the programme. Also provides a list of foods that must be avoided while on the programme. 'Maintenance Programme Food Chart (p37) once you have reached your goal weight you may include a wider variety of foods. This chart lists recommended foods in addition to those allowed while on the Ultra Diet2 Weight Management Programme which will assist in helping you to maintain your new weight. 7 day sample menu (p38) Recipes (p 39-50) for breakfast, lunch and dinner.
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New Image International Pty Limited International Head Office New Image House 19 Mahunga Drive Mangere Bridge, Auckland 2022, New Zealand Telephone + 64 9 622 2388
We wish to introduce to you the Ultra Diet 2 Weight Management Programme. The Ultra Diet 2 Programme focuses on reduced kilojoule and carbohydrate intake. Participants consume 3 meals daily with an emphasis on selecting a wide variety of vegetables together with foods that provide high quality, low fat protein. Dietary intake is supplemented with Ultra Diet 2, a premium isolated soy protein powder with added vitamins, essential minerals and a green tea extract. This is a complete weight management programme with diet advice, recipes and exercise recommendations. A reduction in kilojoule and carbohydrate intake has proven to be an effective method of managing weight. The moderate hypoglycaemia which results from carbohydrate restriction is soon compensated by ketosis, which develops as the body switches to using fat as its major metabolic fuel. (Note that this hypoglycaemic ketosis must be distinguished from hazardous hyperglycaemic diabetic ketosis which leads to massive diuresis and acidosis. The ketosis resulting from carbohydrate restriction does not appear to be physiologically harmful.) Remarkably, the CNS readily makes use of ketone bodies for fuel and additionally, it appears that ketosis significantly reduces hunger. This greatly enhances the acceptability of modified fasting, as a weight management regimen. A prolonged strict fast may have injurious consequences. In particular a persisting negative protein loss will markedly deplete lean-body mass, especially muscle tissue, and can result in organ damage. Fortunately, it has been shown that moderate protein supplementation can offset the protein loss of fasting without affecting hunger-suppressing ketosis. The feeding of either protein or fats appears to have little effect on fasting ketosis, whereas the ingestion of more than about thirty-five grams of carbohydrate can strongly suppress ketosis and thus lead to hunger. The measuring of ketones in the urine with the keto sticks provided with the programme indicates consumption of excessive carbohydrates. These tests eventually lead to behaviour modification which results in higher success rates in obtaining optimum weight. In application of these principals, a number of clinicians have placed obese patients on a modified fast, supplemented with a moderate amount of protein, vitamin, mineral and electrolyte supplements. The results of such a programme in terms of effective weight management, minimal hunger, and non-toxicity, have in general been excellent and have been reported in a number of scientific communications. An average of 2 kgs per week is usually lost in the modified fast (part of this is water loss). We believe the Ultra Diet 2 is superior to other forms of Protein Sparing Modified Fast in several respects. When protein-rich low carbohydrate foods (in particular meat), are used as a supplementary protein source, a fair amount of fat is concurrently consumed. (Most meats contain from 8% (lean) up to 40% (lamb) fat (ref NZ DSIR Food Tables). While this does not harm ketosis, it lessens negative calorific balance and decreases the rate of weight loss. The protein in the Ultra Diet 2 meal supplement powder is fat free.
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It has been demonstrated that the metabolism of stored body fat is achieved much more efficiently in the presence of an adequate supply of essential fatty acids. Because of problems encountered with rancidity when these substances are mixed with protein powder, our product does not supply essential fatty acids. We therefore recommend that the diet is supplemented daily with flax seed oil. As the body is in the state of sustained ketosis, it is essential that an adequate volume of fluid be passed through the kidneys on a regular basis. To meet this need, 2 litres of water should be taken daily. To counter the associated tendency for increased potassium excretion, we recommend the necessary foods to be seasoned with New Image Lite salt (a mixture of sodium and potassium). Vegetable juices and potassium tablets may also be used as a supplementary source of electrolytes and trace minerals. It must be emphasised that the programme should be supplemented with around 35 grams of carbohydrate per day. Instructions to assist the patient in selected foods to meet this requirement are included with Ultra Diet 2 Weight Management Programme. Ultra Diet 2 is supplemented with a comprehensive range of vitamins and minerals as the programme requires a variety of vegetables and protein meals to be consumed daily, all nutritional elements are supplied to the dieter. It is generally not necessary to come off this programme until the goal weight is achieved. The Protein Sparing Modified Fast has been employed successfully as an out-patient procedure for continuous periods of up to six months without discernible ill effects. Well documented research has indicated that the Protein Sparing Modified Fast is a safe effective weight management method that can be safely employed on an out-patient basis, and we believe that our Ultra Diet 2 is well designed to serve as the key element of such a programme. It is our belief that all patients starting this diet should be seen and screened by their family physician. This is a precautionary step for the benefit of the patient to ensure the best health care for them. We, New Image International, also feel that patients should see their physicians in regular follow-up visits to help monitor their progress. It is part of our philosophy to work closely with the physician to help ensure the safest and most effective weight management for your patient.
Yours Faithfully
Century City Medical Plaza 2080 Century Park east, Suite 1709 Los Angeles, California 90067 Telephone (213) 553-0804 endocrinology and Metabolism eating Disorders: Obesity and Anorexia
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Start Weight Neck Upper arm Bust/chest Abdomen (belly button) Hips Thighs Calves
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Week 10
Week 11
Week 12
Lunch:
Dinner:
Snacks: UD2 shakes Total: Target (protein and carbohydrates in grams): Water (aim 8 x 250ml glasses daily): Ketone reading (first morning urination): Exercise (aim 30min moderate walking): Energy level (scale of 1-10): Hunger or cravings: FibreMax
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Protein (g)
10 5.5 10 6 1.5 3 5.7 6 20 20 20 23 9 15 22 7.5 20 10 20 10 24 10 20 16 27 20
1.5 1 3.8
2.2
Asparagus, steamed Aubergine / eggplant, raw Broccoli, cooked Brussels sprouts Cabbage, white, raw Capsicum, red, seeds and stalk removed, raw Carrot, raw only Cauliflower, cooked Celery, raw Cucumber, raw Green beans, cooked Leeks, cooked Lettuce, mixed e.g. mesclun mix Mushrooms, raw Onions, raw Peas, frozen green, cooked Radish, raw Spinach, lightly steamed or raw Tomato, medium, raw Tomato salsa, mild (Old el Paso brand) Watercress, raw Zucchini / Courgette, raw
6 spears (100g) 100 100 (2 cups) 100 100 150 (1 whole = 1 C) 1 (75g) 120g (1 cup) 3 stems (60g) 75 (5cm long pc) 105 (1 cup) 1 (125g) 1 C (35g) 100 (50g) C (80g) 1 (15g) C (84g)
1 (60g)
30 (2 Tbs) UNLIMITeD 120 (1 med, 1 C)
1.6
2.0 TRACeS 2.4
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Foods to avoid
Artificial sweeteners e.g. Splenda, Bakery products e.g. pies, pastries, muffins, slices and buns Biscuits and cakes Bread (can be eaten on the maintenance programme) Cashew nuts Crackers Fried foods Frozen meals Honey Kumara (can be eaten on the maintenance programme) Margarine and other processed fats and spreads Noodles (rice, egg and wheat) Pasta (can be eaten on the maintenance programme) Potatoes Processed cheeses e.g. cheese slice, cheese in a tube Ready-made sauces (often have hidden sugars) Rice (can be eaten on the maintenance programme) Sauces e.g. teriyaki, BBQ, sweet chilli, tomato (often have hidden sugars) Sugar, refined sugar products (e.g. confectionery) Beverages to avoid: All alcohol (beer, wine, spirits) All soft drinks / sodas regular and diet All Milks (cow, soy, rice, almond, oat etc) Coffee triggers hormones that tell the body to store energy Flavoured water Hypotonic sports drinks
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Berverages to include
Cows milk, trim 0.3% fat Rice milk Soy milk (e.g. Vitasoy light)
Additional fruit to include - max daily total of ALL fruit 2pcs or 1 cup
Apple Grapefruit Kiwifruit Kumara (sweet potato), raw weight Mandarin * Melon, Honeydew * Melon, rock Orange Pear, raw Pineapple Plum * Pumpkin, raw weight
* Relatively low amount of sugar but high glycaemic index, meaning these foods are quickly broken down into glucose.
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Lunch
Nicoise salad Creamy Indian chicken on rice substitute 40 10 109 15.7 22.5
Dinner
UD2 shakes x 4 Flaxseed oil ml DAILy TOTALS Protein (g) Carbohydrate (g) Oil (ml)
Salmon with dill & caper dressing + Prawn curry 2C veges (beans, broccoli) 40 40 10 10 104.5 19.1 22.5 95 12.9 20
Freestyle menu
Feel free to mix up the recipes to any combination you like, you may also like to add in some old favourites that are not included in the programme. Use the Food Content Chart and Foods To Include and Foods To Avoid lists to help you design your own meals. Example 1: 100g of any preferred meat such as chicken, fish, lamb, beef or pork cooked to your liking and served with 2 cups of mixed steamed vegetables or fresh salad. - Protein 20-25g depends on meat selected - Carbohydrate (g) variable depends on vegetables selected - Oil (ml) variable depends on cooking method and dressing or sauces added Example 2: 2 rashers bacon (100g) cooked with no added oil or butter and 1 egg (can be poached, scrambled, soft boiled or fried in 1 teaspoon of oil or butter). Can be served with a cooked tomato if desired. - Protein 21g - Carbohydrate 1.6g if tomato used - Oil 5ml
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Section
recipes
Breakfast recipes
Cinnamon ricotta bake serves 1
Quick tasty hearty breakfast, perfect for the cooler months 100g low fat ricotta cheese 1 egg 3 Stevia drops Vanilla essence and cinnamon powder to taste 1 scoop Ultra Diet 2 powder 100ml water Mix all ingredients except Ultra Diet 2 powder and water together. Microwave for 90 seconds or until soft but not runny. Mix Ultra Diet 2 powder and water together and serve over the bake. Protein: 18g | Carbohydrate: 2.5g
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Maintenance Menu
Oat delight serves 1
cup (45g) whole raw rolled oats 1 Tbs shredded coconut 1 Tbs chopped nuts e.g. walnuts, almonds, brazil, hazelnuts or pecans Spices e.g. cinnamon, ginger, allspice, cardamom to taste 45g (2Tbs) plain yoghurt 1 tsp flax seed oil cup berries 60ml ( C) milk option Mix oats, coconut and chopped nuts together. Mix spices into the yoghurt and put on oat mixture, top with, oil, berries and milk option. Light blue cows milk (1.5% fat) and raspberries used for nutrient analysis. Protein: 13g | Carbohydrate total: 33g | Oil: 5ml Medium GI carbohydrate: of daily allowance
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Soups
Miso and tofu soup serves 2
300g firm tofu, cubed 100g fresh shiitake mushrooms, sliced 400g (1 bunch) baby bok choy, leaves washed and separated 2 Tbs soy sauce 3 Tbs miso paste Splash of fish sauce 1.25L (5 cups) water In a large saucepan add the water, soy and fish sauce and bring to the boil. Stir in the tofu, shiitake mushrooms, bok choy and miso paste, cook for about 3 minutes or until the bok choy has wilted. Serve and enjoy! Each serving: Protein: 20g | Carbohydrate: 7.5g
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1 cups (375ml) vegetable or chicken stock cup (60ml) reduced fat cream Heat oil in a large saucepan, add the onion and garlic and cook until onion is soft. In a separate saucepan bring the stock to a boil. Add the zucchini and hot stock to the onion mixture and bring to the boil. Reduce heat, cover and simmer for about 10 minutes, or until the zucchini is very soft. Using a blender, process the zucchini mixture until smooth, stir in the cream and 2 Tbs of the pesto and reheat. Divide into 2 bowls, top with the remaining pesto and season with Lite Seasoner and pepper to taste. Each serving: Protein: 4.3g | Carbohydrate: 7.5g | Oil: 12.5ml
Laksa serves 2
Laksa paste: 1 tsp each: ground coriander, cumin and turmeric onion, chopped 2 tsp fresh ginger, chopped 2 cloves garlic, chopped 1 chilli, chopped 1 Tbs lemon grass, chopped 2 Tbs coconut milk 1 tsp shrimp paste OR fish sauce Blend all ingredients until a smooth paste is formed. 200g tofu, chicken or cooked prawns 2 Tbs peanut oil 370ml coconut milk 370ml vegetable or chicken stock 125g snow peas, halved diagonally 2 spring onions, cut into 3cm lengths 2 Tbs lime juice 100g bean sprouts cup fresh coriander leaves Heat oil in a large pan, add the laksa paste and cook until aromatic, about 1 minute. Add the stock, coconut milk, snow peas, spring onion and tofu (or precooked chicken/ prawns), simmer for 5 minutes. Pour in the lime juice and season to taste with Lite Seasoner and pepper. Divide among 2 bowls and serve with the coriander. Each serving: Protein: tofu 13g, chicken 20g, prawns 24g Carbohydrate: tofu 7.9g, chicken or prawn 6.5g Oil: 5ml
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90122v02
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NeW ZeALAND
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