THE PROTEIN FACTOR

It seems everywhere we look, someone is promoting a new diet that praises the power of protein. But whether you want to lose, gain, or maintain your current weight, the importance of protein goes far beyond physical appearance and muscle building. According to Dr David Heber in the LA Shape Diet, your Protein Factor is the amount of protein that you need to consume during the day to maintain a healthy lean body mass. Normally you would need 1g of protein per 1-1.5kg of lean body mass.

For women its usually between 80-100g For men 100-150g. My Protein Factor is: _________ grams/day

A necessity for everybody

Protein is an important component of every cell in the body. It is an organic compound, composed of 22 amino acids, otherwise known as the building blocks of life. Protein is stored in muscles and organs and the body utilizes it to build and repair tissues, as well as for the production of enzymes and hormones. Proteins also make it possible for blood to carry oxygen throughout the body. Along with fat and carbohydrates, protein is a "macronutrient," meaning the body needs relatively large amounts of it. The Institute of Medicine of the National Academy of Sciences has concluded that our daily protein requirements should be 10% to 35% of our total caloric intake, with men needing slightly more than women. A lack of protein can cause loss of muscle mass, decreased immunity, as well as weakening of the heart and respiratory system. Most food is high in carbohydrates, as it is cheaper to manufacture and lasts longer on the shelves so finding food high in protein is not always easy. Hybridisation of foodstuffs during the agricultural revolution means that most food, especially grains, do not have the amount of protein in them that they used to have. With cold storage, most vegetables lose a high percentage of their nutritional / protein value while waiting to be sold to the public.

What Is Protein?
Protein is the basic building block of all living things. Our bodies are about 25% protein. Protein is made up of amino acids, 9 of which are essential. (Your body needs them and cannot make them for itself they have to be ingested.) They are not stored and so a daily supply of all 9 is necessary.

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THE PROTEIN FACTOR

There Are Two Types Of Protein:
1. Animal Proteins 2. Plant Proteins Animal proteins can come with a high percentage of saturated fat - For example, a 170gram steak contains 16g saturated fat Fish and poultry are best sources of lean (no saturated fat) protein - eg 170gram Salmon 4g saturated fat

Benefits of Increasing Your Protein Intake

Protein is a hunger buster helping you feel fuller for longer You no longer crave carbohydrates as sugar drop is not as significant It takes more energy to digest protein so you use more calories!

How protein affects your weight

The widespread popularity of high protein diets is due in large part to their ability to help manage hunger. When protein is absorbed, it sends a signal to the brain to decrease your hunger. Another benefit of protein is that it raises your resting metabolism by maintaining muscle mass. As we age, muscle mass decreases without exercise, so staying fit is a key to burning fat by keeping your metabolism high. Protein also leads to a much less rapid rise and fall of blood sugar and insulin, so you avoid the "sugar highs and lows" after eating sweets without adequate protein. Certain foods, however, provide a healthier resource for protein

How Can We Get The Amount Of Protein We Need Each Day Without Taking In The Saturated Fat And Other Empty Calories That Could Be Harmful To Our Health? Consider the source
You can obtain healthy sources of protein without high levels of saturated fat. For example, soybeans, nuts and whole grains provide protein without much saturated fat and offer plenty of healthful fibre and micronutrients as well. If youre looking for yet another great way to obtain healthy protein, vegetable sources of protein found in Herbalifes Formula 1 Nutritional Shake, are high quality and have lower calorie levels with virtually no added fat. Herbalife products personalise your daily protein intake to match your bodys needs. With a variety of shakes and snacks, the ShapeWorks programme helps you build or maintain lean muscle while providing healthy weight management support.

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THE PROTEIN FACTOR

Tip:
The Soy Bean is a complete protein (it contains ALL 9 Essential Amino Acids) and it does not come with ANY saturated Fat! Other simple principles to follow: 1. Eat breakfast like a King, midday like a Queen and evening like a Pauper Natural rhythm of body is to digest and assimilate food far more efficiently at midday Eat 75% of your calories for the day by 4pm in afternoon Dont eat 2 hours before going to bed 2. Snack little and often A large meal will cause elevated levels of insulin just like eating starch Little and often sends the body the right signal there is plenty of food so you can burn fat Keep hormone levels even Keep your blood sugar at even levels no mood swings or extreme hunger

Healthy Snacking Tips : 1. Take the I deserve a little reward out of eating. Reward yourself with other things. 2. Buy or download low carbohydrate recipes and make snacks ahead of time 3. Make a menu and shopping list for the week and STICK TO IT! 4. Only go down the supermarket aisles you NEED to in order to get the things on your list 5. Use Herbalife Protein Bars, Soy Nuts or High-Protein snacks after exercise

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THE PROTEIN FACTOR

Are All High Protein Diets Created Equal?- A Clinical Study
A clinical study undertaken by the Obesity Research Group at the University of Ulm, Germany wanted to study the impact of different high protein diets on weight loss and on metabolic syndrome. Metabolic syndrome consists of five risk factors that include high blood pressure, a large waist circumference, elevated blood sugar and triglycerides, and reduced blood levels of HDL cholesterol; all of which increase the risk of diabetes, hypertension, and heart disease. The study consisted of male and female subjects who displayed metabolic syndrome and was split into two groups of 50 subjects each with both groups following a high protein diet. The first group was instructed to follow a diet that supplied about twice the protein obtained from a typical diet by replacing two meals a day with Herbalife's European Formula 1 and eating one regular high protein meal each day. The second group was also instructed to follow a high protein diet using regular grocery store foods with twice the amount of protein they normally ate. Both groups followed this plan weight loss program for 3 months. During the 3 month period, the group following the Herbalife program lost 72% more weight on average than those who tried to eat a high protein diet using regular foods. After 3 months, both groups were instructed to follow the same high protein maintenance program using one Herbalife shake per day to replace a single meal. This is typically what people would useas a weight maintenance program with Herbalife once they have lost their initial weight. They followed this regimen for 9 months. At the end of the 9 month study period, those who used the Herbalife products for the full 12 months were 50% more likely to have rid themselves of metabolic syndrome factors and lost over 200% more body fat than those who tried the high protein diet using conventional foods for the initial 3 month period. Conclusions: 1. Using the Herbalife products for a high protein weight loss regimen is clinically proven to yield significant increases in weight loss over a conventional food based high protein weight loss program. 2. Continued use of the Herbalife products after a typical 90 day Herbalife weight loss plan is clinically proven to be a better way for subjects to maintain their initial weight loss, continue to reduce body fat and to reduce the risk of Metabolic syndrome symptoms. Recommended Actions Based Upon This Clinical Study: We recommend the use of Herbalife products to support you during a weight loss program and the continued use of Herbalife products after initial weight loss has been experienced to help you maintain your results and further reduce your risk of heart disease.

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THE PROTEIN FACTOR

PROTEIN FOODS AT-A-GLANCE -The following is a list of foods and their protein content: DAIRY PRODUCTS
Product Egg Whites Cottage Cheese (non-fat) Cheddar Cheese (low-fat Yogurt (non-fat, sugar-free with fruit) Yogurt (non-fat, plain) Milk (non-fat)

Quantity 7 Whites 100g 100g 245g pot 245g 250ml Quantity 100g 100g (oven cooked) 100g 100g 100g Quantity 110g 85g 110g 110g Quantity 60g 60g 60g block One burger

Protein Content (grams) 25 28 30 11 13 10 Protein Content (grams) 26 29 29 17 26 Protein Content (grams) 29 to 31 18 to 22 27 25 Protein Content (grams) 7 9 6 7 5 to 20 (varies by brand)

MEATS
Product Beef Sirloin Roasted (lean) Chicken Breast Turkey Breast Turkey Ham Slices Pork Tenderloin

FISH
Product

Ocean-caught Fish (cooked) Prawn, Shrimp, Crab (cooked) Tuna (water packed) Scallops (cooked) 9 individual BEAN, LENTILS AND GRAINS
Product

Beans (black, pinto, etc) Lentils Quinoa Tofu Veggie Burger

Notes: Some ready-to-eat cereals are also good sources protein sources. Check labels; some have more than 10grams of protein per serving.

HERBALIFE FOODS
Product

Formula 1 Nutritional Shake Roasted Soy Nuts with Cardia Salt Protein Bar Personalised Protein Powder

Quantity 1 Serving with 250ml non-fat Milk One packet (28g) One Bar (35g) 100g

Protein Content (grams) 18 11 12 6g spoon = 5 grams

Protein content info taken from http://nutritiondata.com Cardia is registered trademark of Nutrition 21, inc,

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Quick-Start Weight Loss Program

Formula 1 Nutritional Shake Mix Multivitamin Complex

A healthy meal with up to 19 essential vitamins, minerals and nutrients in four delicious flavours that can help support weight management. Key Benefits: A healthy meal for balanced Nutrition Manage weight, gain better health Get 9grms of protein and healthy fibre Nourish your body with Cellular Nutrition.
Mix with 1 cup of Soy Milk, Skim Milk or Fruit Juice for a complete and satisfying meal! Just $3.22 per meal or $64.55 20 serving per canister

A cellular nutrition-powered multivitamin with over 20 essential nutrients and antioxidants for daily nutritional support. Key Benefits Help support the immune system Essential nutrients for overall vitality Promotes healthy bones, skin and hair. Ensure your consistent weight loss with great nutrition. Just 50c per meal or $1.50 per day = $44.95 per month Delicious Instant Herbal Beverage with thermogenic benefits of green tea and fast acting botanicals for energy and weight management support. Key Benefits: Get an energy boost Enjoy the benefits of green tea Manage Your weight Low in calories and carbohydrates Burn 80 calories with every glass! Just $1.29 per glass or 2.58 per day = $75.95 a month

Instant Herbal Beverage

Quick Start program: $4.63/meal or $9.27/day START TODAY for just $185.45
(This only includes 1x Formula 1 Nutritional Shake Mix you will need 3 x canisters per month)

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RECOMMENDED HERBALIFE WEIGHT LOSS PROGRAM ITS as Simple as 3, 2, 1. Heres how it works: 3 = TAKE YOUR TABLETS 3 TIMES EACH DAY Herbalife Multivitamin is an easily digestible and easily absorbable multivitamin made from just food and natural herbs. It gives you all the micro-nutrients you need for great health and assists in your weight loss process. Even the Food Pyramid has multi-vitamin added to it. Its for everyone. Why 3 times per day? Thats because food only lasts in you body for up to 4 hours and Herbalife tables are all food based! WHY not just once a day? Well, if you are taking a vitamin that suggests taking once or twice daily, its probably not food based. So what? Well your body doesnt recognise chemicals as food; you simply wont get the results youre looking for from a one-day vitamin. REMEMBER: FOOD = FUEL! 2 = TWO FABULOS SHAKES AND TWO ENERGY BOOSTING TEAS Herbalifes Formula 1 Nutritional Shake Mix is designed to give you all the nutrients youd find in a healthy and balanced meal of only 101 calories per serving.. This allows you to get great nutrition control your calories and LOSE WEIGHT! Formula 1 Nutritional Shake come in 4 flavours and can be made as a shake with fruit juice, skim or soy milk. You wont find a more balanced, nutritious and tasty meal for just $2.15 per meal! Replace 2 meals a day and you have just shaved off at least 2500 calories form a typical day! Choose from: Dutch Chocolate, Tropical Fruit, Berry, and French Vanilla Herbalifes Instant Herbal Beverage Two times per day gives you extra energy, burns 80 calories per serving and make you feel great. Make this refreshing beverage in hot or cold water, mix into other noncalorie beverage or even in your shake! What other beverage are you drinking that does all this for just $1.29 per serving? Choose from: Peach or Original Flavours 1 = EAT ONE HEALTHY MEAL PER DAY PLUS ONE OR TWO HEALTHY SNAKCS JUST 3, 2, 1 AND YOULL LOSE WEIGTH LIKE CRAZY!!!!!!

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Protein Products
Personalised Protein Powder
A convenient way to supplement dietary Protein, helping you stay lean and fit Key Benefits: Boost Protein to help fight Hunger Helps maintain lean muscle mass Includes high quality soy and whey proteins Low in calories and carbohydrates Just $1.19 per serving = $47.60 40 Servings per canister Protein Bars are a perfect between meal treat. Satisfies the hunger but provides optimum nutritional support. Loaded with vital nutrients and powered by 10 gram of hunger fighting protein. Key Benefits: Ideal for an active lifestyle and healthy weight loss Satisfies Hunger Snack alternative

Protein Bars

Just $3.30 each = $46.00 a box of 14

Roasted Soy Nuts

A great snack with a savoury taste. Delectable soy protein rich snack that can be incorporated into your weight management program. Key Benefits: Oven Roasted Satisfies Hunger Snack alternative

Just 2.08 a packet = $29.05 a box of 14

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Name:_______________________
Monday
Breakfast Tablets: Time:__________

Weight Loss Challenge Food Log

Wednesday
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Mid-Morning

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Lunch Tablets:

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MidAfternoon

Time:__________

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Dinner Tablets:

Time:__________

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Evening

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Meal Plan A 1200 Calories 75/110 Grams Protein

Either: Or Or

Breakfast 1 Herbalife Formula 1 Nutritional Shake Mix with 250ml Skim Milk or Soya Milk + of a fresh Mango

1 Protein Unit + 1 fruit e.g. 7 egg whites (hard boiled or cooked with pan spray as an omelette) + grapefruit

110g non-fat cottage cheese + 100 g Pineapple

Lunch 1 Herbalife Formula 1 Nutritional Shake Mix with 250ml Skim Milk or Soya Milk + 1 x 110g Strawberries

1 Protein unit + 2 Vegetables + salad + 1 fruit e.g. 85g roasted chicken breast + 220g steamed broccoli + salad greens with seasoned vinegar + one large orange

P.M Snack 1 Protein Snack + 1 Fruit e.g. Herbalife Protein Bar + 1 medium Apple

Dinner 2 Protein Units + 2 Vegetables + Salad + 1 Grain + 1 Fruit e.g. 220g Grilled fish with teriyaki sauce + 110g steamed spinach + 110g steamed carrots + mixed green salad + 55g brown rice + 100g mixed honeydew and cantaloupe melon cubes

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Meal Plan B 1500 Calories 115/135 Grams Protein

Either: Or Or

Breakfast 1 Herbalife Formula 1 Nutritional Shake Mix with 250ml Skim Milk or Soya Milk + of a fresh Mango

1 Protein Unit + 1 fruit e.g. 7 egg whites (hard boiled or cooked with pan spray as an omelette) + grapefruit

110g non-fat cottage cheese + 100 g Pineapple

A.M. Snack 1 Protein Snack e.g. Herbalife Protein Bar

Lunch 1 Herbalife Formula 1 Nutritional Shake Mix with 250ml Skim Milk or Soya Milk + 1 x 110g Strawberries

2 Protein unit + 2 Vegetables + salad + 1 fruit e.g. 170g-220g roasted chicken or Turkey breast, fish, Tuna or shellfish + 220g steamed green beans + salad greens with light dressing + 55g cup brown rice + one large orange

P.M Snack 1 Protein Snack + 1 Fruit e.g. Herbalife Protein Bar + 1 medium Apple

Dinner 2 Protein Units + 2 Vegetables + Salad + 1 Grain + 1 Fruit e.g. 220g Grilled fish with teriyaki sauce + 110g steamed spinach + 110g steamed carrots + mixed green salad + 55g brown rice + 100g mixed honeydew and cantaloupe melon cubes

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Meal Plan C 1800 Calories 135/150 Grams Protein

Or Either: Breakfast 1 Herbalife Formula 1 Nutritional Shake Mix with 250ml Skim Milk or Soya Milk + of a fresh Mango Or

1 Protein Unit + 1 fruit e.g. 7 egg whites (hard boiled or cooked with pan spray as an omelette) + grapefruit

110g non-fat cottage cheese + 100 g Pineapple

A.M. Snack 1 Protein Snack e.g. Herbalife Protein Bar

Lunch 1 Herbalife Formula 1 Nutritional Shake Mix with 250ml Skim Milk or Soya Milk + 1 x 110g Strawberries

2 Protein unit + 2 Vegetables + salad + 1 fruit e.g. 85g roasted chicken or Turkey breast, fish, Tuna or shellfish on slice of wholegrain bread + 110g chopped vegetables + 20ml tomato juice + large mixed salad greens + one large orange

P.M Snack 1 Protein Snack + 1 Fruit e.g. Herbalife Protein Bar + 1 medium Apple

1 packet Herbalife Roasted Soy Nuts + one fresh orange

Dinner 2 Protein Units + 2 Vegetables + Salad + 1 Grain + 1 Fruit e.g. 220g Grilled fish with teriyaki sauce + 110g steamed spinach + 110g steamed carrots + mixed green salad + 55g brown rice + 100g mixed honeydew and cantaloupe melon cubes

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Food List for Meal Plans

Fruits
FOOD ITEM Apple Apricots Avocado Banana Blackberries Blueberries Cantaloupe Cherries Grapes Grapefruit Honeydew melon Kiwi Mango Nectarine Orange Papaya Peach Pear Pineapple Plums Strawberries Tangerine Watermelon ONE UNIT 1 medium 3 whole average fruit 1 small 1 cup 1 cup 1 cup cubed 20 1 cup fruit 1 cup cubed 1 large large 1 large 1 large large 1 large 1 medium 1 cup, diced 2 small 1 cup sliced 1 medium 1 cup balls CALORIES 75 50 80 100 75 110 55 80 115 40 60 55 80 70 85 75 70 100 75 70 50 45 50 PROTEIN (GRAMS) 3 3 2 3 8 5 1 2 2 2 1 3 3 2 4 3 3 4 2 2 4 3 1

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Food List for Meal Plans

Cooked Vegetables
FOOD ITEM Acorn squash, baked
Artichoke

ONE UNIT 1 cup 1 medium 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 ear 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup

CALORIES 85
60 45

PROTEIN (GRAMS)
6 6

Asparagus Beets Broccoli Brussels sprouts Cabbage Cauliflower Carrots Celery, diced Chinese cabbage Collard greens Corn Eggplant Green Beans Green peas Kale Leeks Mushrooms Mustard greens Onion Pumpkin Red Cabbage Spinach Sweet Potato

4 3 5 4 4 3 5 2 3 5 2 3 4 8 3 1 3 3 4 3 3 4 4

75 45 60 35 30 70 20 20 50 75 30 45 140 35 30 40 20 105 50 30 40 200

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Food List for Meal Plans

Cooked Vegetables (continued)
FOOD ITEM Swiss chard Tomato Juice Tomato sauce Tomato soup made with water Tomato vegetable juice Tomatoes Turnips greens Winter squash, baked Zucchini with skin ONE UNIT 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup CALORIES 20 40 100 85 45 70 30 70 30 PROTEIN (GRAMS) 2 1 5 0 2 3 5

7
3

Raw Vegetables
FOOD ITEM Cabbage Carrots Cucumber Endive Pepper, green, chopped Pepper, red, chopped Pepper, yellow, chopped Romaine lettuce Spinach Tomatoes, chopped ONE UNIT 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup CALORIES 20 50 15 10 30 30 30 10 10 40 PROTEIN (GRAMS) 2 4 1 2 2 2 2 1 1 2

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Food List for Meal Plans

Starches and Grains
FOOD ITEM Beans (black, pinto, etc) Bread (wholegrain preferred) English muffin Lentils Rice (brown preferred) Pasta (whole grain preferred) Potato, baked Rice Cakes Tortilla, corn CEREALS Bran flakes Oatmeal, cooked Shredded wheat, bite size cup 1 cup cup 100 130 115 5 6 4 SERVING SIZE cup, cooked 1 slice muffin cup, cooked cup, cooked cup, cooked medium 2 large 2 tortillas CALORIES 115-140 80-100 80 115 110 85 100 70 120 1 2 PROTEIN (GRAMS) 7 3-5 2 9 3 3

Taste Enhancers
FOOD ITEM Cheese, reduced fat Cheese Parmesan Nuts Olive Oil Olives Pine nuts, sesame seeds Salad dressing, low fat SERVING SIZE 28 grams 2 Tablespoon 14 grams 1 teaspoon 10 Large 1 Tablespoon 2 Tablespoon CALORIES 58-80 80 80-100 40 50 50 40-80 PROTEIN (GRAMS) 2-5 5 6-11 4 7 4-7 0-2

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Food List for Meal Plans

Protein Snacks
FOOD ITEM Cheese, mozzarella, low-fat ONE UNIT 28 grams (1 stick) cup 1 1 bar 1 packet 1 cup 170 grams CALORIES 70 70 80 135
110

PROTEIN(GRAMS) 8 14 4 10 11 9 5

Cottage cheese, non-fat

Egg, hard boiled Herbalife Protein bar Herbalife Roasted soy nuts Milk, non-fat or 1% Yogurt, non-fat, sugar free

90-110 100

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