Download Report

HOW TO MAINTain
your weight
Building on your success with this health
and weight management system
Section
1
Maintenance Programme
Now that you have achieved your goal
weight by following the Alpha LipidTM
SDIITM Weight Management Programme
it is time for you to get used to your new
shape, energy and improved 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 Alpha LipidTM SDIITM need to be
continued in order to maintain your new
shape.
Let’s review the core healthy habits that the
Alpha LipidTM SDIITM Weight Management
Programme has taught us:
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.
5.
Essential
fatty
acids
–
were
you surprised that some fats were
recommended to help you to manage your
weight? You will have learnt 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.
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.
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.
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.
7. Regular exercise – just 30 minutes
most days wasn’t too difficult to fit in
was it? Not only is exercise important for
weight management and maintenance, but
it improves your overall health, supports
2
|
ALPHA LIPIDTM SDIITM MAINTENANCE GUIDE
healthy energy levels and simply makes
you feel better.
These 7 simple changes are fundamental
to ongoing health, wellness and weight
management.
While you no longer need to take the
Ultra Diet supplements, you may do so
if you choose. The Alpha LipidTM SDIITM
Meal 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 Alpha LipidTM SDIITM 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
Alpha
LipidTM SDIITM
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
Carbohydrate:
Limit total carbohydrate to around 100g daily
Continue to choose low GI, high fibre complex carbohydrates
5 cups low GI vegetables
Add in a maximum of one serve of medium GI carbohydrates from the list below
Include fruit - 2 pieces or 1 cup daily – the list below provides low GI options
Fat:
Limit of 1/4 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
www. al p h al ip ids d2.com
|
3
Beverages
Continue to drink at least 2.0 litres
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
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 (1 would be better)
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
4
|
ALPHA LIPIDTM SDIITM MAINTENANCE GUIDE
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 – that’s 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 preprepared 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.
www. al p h al ip ids d2.com
|
5
Section
2
Recipes
Breakfast recipes
Power up pancakes – serves 1
Quick tasty hearty breakfast, perfect for the cooler months
2 scoops Alpha LipidTM SDIITM powder
1 scoop LSA (ground linseed, sunflower and almond mix)
1 egg
4 Tbs water
1 tsp coconut oil or butter
Optional: cinnamon, vanilla and/or ground ginger
Toppings:
1/4C blueberries
2 Tbs plain yoghurt
Mix all ingredients together. Put 1/2 tsp of coconut oil/butter into heated pan, add half
the pancake mix. When bubbles start to appear on the surface flip the pancake.
Serve with yoghurt and blueberries.
Nutrition breakdown: Protein: 18.5g | Carbohydrate: 7.5g | Oils: 10ml
Oat Delight – serves 1
1/2 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
1/2 cup berries
60ml (1/4C) 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 cow’s milk (1.5% fat) and raspberries used for nutrient analysis.
Nutrition breakdown: Protein: 13g | Carbohydrate: 33g | Oils: 5ml
6
|
ALPHA LIPIDTM SDIITM MAINTENANCE GUIDE
Special Occasion Menu
Blueberry crepes – serves 4
4 eggs
6 Tbs (90ml) cream
1 Tbs coconut oil
3 drops vanilla essence
200g ricotta, reduced fat
1 punnet (125g) fresh blueberries
In a bowl whisk the eggs, cream and vanilla essence until lightly beaten. From the
Tbs of coconut oil use enough to coat a pan, add just enough of the mixture to form
a thin layer on the pan. When the crepe bubbles slightly and can be moved without
separating, flip and cook for a further 30 seconds (approximately). Put aside in a
warmer drawer and continue above process until all the crepe batter is cooked.
Serve with ricotta and blueberries. Ricotta may be sweetened with a few drops of
stevia if desired.
Nutrition breakdown per serve: Protein: 10g | Carbohydrate: 5.5g | Oils: 3.8ml
Raspberry & coconut mousse cake – serves 4
Filling:
2 punnets (240g) fresh raspberries or 200g frozen
300g silken tofu
1 Tbs fresh lemon juice
12-15 drops of stevia (to taste)
Base:
1/2 cup (60g) almonds
1/2 cup (60g) shredded coconut
3 Tbs coconut oil
Pinch of each: nutmeg, cinnamon and cardamom
Press the tofu between paper towels/muslin to remove as much fluid as possible.
Blend all filling ingredients in a food processor until smooth. In a clean food processor
blend all ingredients for the base, some texture is ok. Press base mix into a pie dish,
pour the filling into the base and chill for 3 hours before serving.
Nutrition breakdown per serve: Protein: 14.5g |
Carbohydrate: 9.6g | Oils: 11ml | Nuts: 1/4 cup
www. al p h al ip ids d2.com
|
7
Alpha LipidTM SDIITM Maintenance Programme Food Chart
This is not a complete list. If you are uncertain whether you can eat a food or not, check
the carbohydrate content first either from the label, or one of the websites listed at the
bottom.
Additional carbohydrates max 1 serving daily
Serving size
Carbs (g) available
Basmati rice, dried weight
50g (1/4 cup)
14.5
Beans (e.g. kidney), cooked weight 95g (1/2 cup)
15
Brown rice, dried weight
50g (1/4 cup)
34
Chickpeas
130g (1/2 cup)
16
Couscous, dried weight
45g (1/4 cup)
32
High fibre cereal e.g. All Bran
60g (1 cup)
27
Kumara (sweet potato), raw weight
100g
14
Lentils, red dried, dried weight
75g (1/2 cup)
37.5
Oats, raw
45g (1/2 cup)
25
*Pumpkin, raw weight
100g
3
Quinoa, dried weight 50g (1/4 cup)
35
Whole wheat pasta, dried weight
60g (1/2 cup)
41
Whole/Multi grain bread
75g (2 slices) 30
Nuts & seeds – max 1/4 cup daily Almonds
35g (1/4 cup)
2.5
Brazil nuts 38g (9 nuts, 1/4 C)
1.5
Coconut, raw flesh 30g (1/4 cup)
1.0
Pine nuts
10g (1 Tbs)
1.3
Walnuts 30g (1/4 cup)
0.5
Beverages to include
Cow’s milk, trim 0.3% fat
1/2 cup (125ml)
5.6
Rice milk
1/2 cup (125ml)
3.5
Soy milk (e.g. Vitasoy light)
1/2 cup (125ml)
4.4
Fruit to include –
max 2pcs or 1 cup daily
Serving size (g)
Carbs (g) available
Apple
130 (1 med)
14
Apricot, fresh
54 (1 med)
5
Avocado, Haas, fresh
80g (1/2 med)
0.5
Blueberries
80 (1/2 cup)
9.5
Cherries (fresh)
70 (10 cherries)
10
Feijoa, medium
60g (2 med)
4.8
Grapefruit
240 (1 med)
12
Kiwifruit
100 (1 med)
9
Mandarin
85 (1 med)
8.5
*Melon, honeydew
85 (1/2 cup)
8.5
*Melon, rock
85 (1/2 cup)
5.5
Orange
130 (1 med)
11
Passionfruit
36g (2 med)
2.6
Peach/nectarine
140 (1 med)
10.5
Pineapple
85 (1/2 cup)
9.5
Plum
50 (1 med)
6.8
Raspberries
70 (1/2 cup)
3.2
Rhubarb, stewed, no added sugar
132 (1/2 cup)
1.3
Strawberries
80 (1/2 cup)
5.3
Tamarillo
60g (1 med)
2.3
*Relatively low amount of sugar but high glycaemic index, meaning these
foods are quickly broken down into glucose.
Nutrient values sourced from food labels and the Ministry of Health and Plant & Food Research (2009) ‘The Concise New
Zealand Food Composition Tables’, 8th Ed, Accessed 8 February, 2010,
Available: http://www.crop.cri.nz/home/products-services/nutrition/foodcompdata/fcd-products/fcd-food-comp-tables.
8
|
ALPHA LIPID SDII MAINTENANCE
php and http://www.foodcomp.dk/v7/fcdb_alphlist.asp?FL=A
TM
TM
GUIDE
v01