About Vemma Bod•ē 12-Week Transformation Plan

What is a carb cycle and why is it important?

A carb cycle is a 7-day period where one alternates between two low-carb days and one high-carb day for six days, followed by one guilt-free day on the seventh day. The varied consumption of carbohydrates helps change how your body uses nutrients and supports your weight management goals.

Why do I need to eat five times a day?

It is essential to your progress that you eat all five meals to fuel your body and keep your metabolism revved up.* Your body uses food for energy; think of food as the fuel for your body. It is important to eat small, frequent meals throughout the day to help promote energy levels and keep your appetite in check. We recommend that you eat every three hours (five meals per day) with the appropriate serving sizes. Everyone is physiologically different, and it may take your body time to adjust to this new schedule.*

How many calories on average does the Vemma Bod•ē Plan have per day?

The focus of the Vemma Bod•ē Plan is to eat small portions of healthy foods more frequently and alternate the intake of complex carbohydrates. The online Bod•ē Trainer provides a guideline on appropriate food choices and serving sizes that will intuitively meet nutritional needs with the support of the clinically studied Vemma formula found in the Vemma Bod•ē products. While this focus may be a shift to the conventional practice of counting calories, the science and focus group results support it.

My appetite seems to be gone, is this normal?

Yes, because you are getting in the habit of eating every three hours (five meals per day), it is natural that you don't seem to have an appetite because your body has a constant intake of food for fuel. Also remember that by consuming the Vemma Bod•ē products, the 20 grams of protein and intake of soluble fiber helps you feel fuller and satisfied longer.*

How much protein should I consume in one day?

Getting adequate protein is vital to your success, and plays a critical role in suppressing your appetite and protects against muscle loss.* For best results, we recommend consuming approx. equivalent of body weight in grams of protein per day. For example if you weigh 90 kilograms, consume at least 90 grams of protein per day. If you are actively exercising, you may consider consuming additional protein, up to one gram of protein, per kilogram of your current body weight, per day. Bod•ē Burn and Bod•ē Rest helps support your daily protein intake with each containing 20 grams of protein per serving. Also as part of the Vemma Bod•ē 12-Week Transformation Plan, we recommend eating one serving of protein with every meal or snack. As a general guideline, one serving of protein is equivalent to the size of your palm.

How much water should I consume in one day?

You should drink up to 2 liters per day.

How many people are the recipes and shopping lists for?

The recipes and grocery lists are set up to provide one and two servings.

What types of foods can I eat on the Vemma Bod•ē 12-Week Transformation Plan?

The Bod•ē 12-Week Transformation Plan gives you the flexibility to choose from a wide array of foods that meet the criteria as smart proteins, smart fats and smart complex carbohydrates. An unlimited amount of vegetables may also be consumed on the Bod•ē plan. A comprehensive list of smart foods is found in the Resources section of your online Bod•ē Trainer.

What is considered a smart carbohydrate?

A smart carbohydrate is anything that has natural sugars or starches. The Bod•ē Plan emphasizes the consumption of healthy complex carbohydrates, such as fruits that you consume with their skin, whole grain breads or pastas, beans, lentils and sweet potatoes. We recommend avoiding highly processed white sugar or white flour foods, such as candies, sodas and baked desserts (i.e., cookies, cakes).

Can I eat vegetables?

The Bod•ē plan allows for unlimited consumption of vegetables. The veggie group includes leafy greens (i.e., lettuce, spinach, romaine), asparagus, cauliflower, green beans, beets, carrots, squash, tomatoes, etc.

What beverages can I drink while on the plan?

Feel free to consume as much water, tea, brewed coffee and diet soda based on your preference. We recommend limiting specialty coffees, creamers and sugars as they are a source of refined carbohydrates, which may limit your success. Please feel free to use noncaloric sweeteners.

If I have a special dietary preference (i.e., vegetarian, vegan, raw food diet), what protein options within the Bod•ē Plan fit this criterium?

Suitable protein options for a vegetarian, vegan or raw foods diet lifestyle include nuts, seeds and soy products, such as tofu. Please know that the Bod•ē products are not designed to meet any one special dietary lifestyle. The protein blend in Bod•ē Burn and Bod•ē Rest contains hydrolyzed collagen, which is derived from a beef source. Also the vitamin D3 used in the Vemma formula is sourced from lanolin (sheep's wool). Each Bod•ē product contains 1 oz of the Vemma formula. If you would like to use the Bod•ē Plan in conjunction with a special diet, we recommend consulting with a registered dietician for appropriate food options that will support your weight management success.

I am losing centimetres and my clothes fit better, but why aren't the kilos dropping?

The fit of clothing is a better indication of your progress than your weight. Also, if you are exercising, you may be gaining muscle; and muscle is typically heavier than fat.

Why should I prepare my meals ahead of time?

Preparation paves the way to success. With meal planning and advance preparation, you can help ensure that you have the proper foods handy when it's time to eat; and it helps to save time, as well.

How should I eat when dining out at restaurants?

Many restaurants are willing to accommodate special requests. Depending on the day, being either a low-carb or high-carb day, find a menu item that most matches your current carb-cycle day and ask the server to add or leave off certain food items. Choose grilled foods over fried ones and ask for sautéed foods to be prepared without butter. Stay away from heavy cream sauces and instead look for more figure-friendly condiments, such as vinaigrettes, barbeque sauces and wine sauces.

What are some tips for cooking?

To cut down on cooking time, you can wash and cut vegetables and herbs ahead of time. You can also cook extra meat to use with leftover sides, or include it in a new meal the next day.

Can I use condiments?

Yes you can, but use condiments sparingly to add flavor to dishes, because many are higher in sodium and sugar. Look for more figure-friendly condiments such as vinaigrettes, barbeque sauces and wine sauces. You might want to also experiment with herbs and spices to add zest to your meals.

Would you consume Bod•ē Burn with the morning and afternoon meals or in place of them?

Vemma Bod•ē Burn was designed to be taken in conjunction with the smart foods listed as part of the Vemma Bod•ē 12-Week Transformation Plan. For best results, we recommend taking your first serving of Bod•ē Burn within 30 minutes of waking, followed by breakfast consisting of a complex carbohydrate and additional protein if you so desire. The second serving of Bod•ē Burn can be taken when desired such as your afternoon snack or combined with other foods as part of the meal.

Once I reach my desired weight, does the Bod•ē plan have a maintenance phase?

Once you have reached your goal weight, we recommend weight maintenance by continuing to take at least one Bod•ē Burn per day, preferably within 30 minutes of waking, and a second if desired, along with eating as you would normally do on a high-carb day, five times per day, spaced out every three hours.

Can I take the Vemma Bod•ē products without following the Bod•ē 12-Week Transformation Plan?

Yes, you may consume the Vemma Bod•ē products without following the Vemma Bod•ē 12-Week Transformation Plan. However, for a more successful weight management journey, we encourage you to adhere to the Bod•ē 12-Week Transformation Plan for more desirable results.**

Can I follow the Bod•ē plan without using the products?

For optimal results, the Vemma Bod•ē 12-Week Transformation Plan is recommended to be used in conjunction with Vemma Bod•ē products.

When do I take Bod•ē Burn?

For optimal results we recommend taking one Bod•ē Burn within 30 minutes of waking and a second serving when desired daily. The second serving of Bod•ē Burn may be taken at any time during the day alone or as part of a minimeal. If you are sensitive to caffeine, opt for Bod•ē Burn zero caffeine in a 3-oz concentrate.

When should I take Bod•ē Cleanse?

We recommend consuming Bod•ē Cleanse for seven days per month, not to exceed seven days consecutively. For a deeper cleanse, you may do two 7-day cleanses per month with a minimum of a 7-day break in-between.

When should I take Bod•ē Rest?

Bod•ē Rest should be taken approximately 30-to-60 minutes before bedtime.

I am already doing an exercise plan; do I need to change it?

No, the best exercise plan is one you will do. As part of the Bod•ē plan, we recommend starting out with 10-minute sessions of interval exercise, six days per week. Increase by five minutes each week. It is wise to consult with your physician prior to starting any new exercise routine.

About Vemma Bod•ē Trainer

What types of foods can I eat on the Vemma Bod•ē 12-Week Transformation Plan?

The Bod•ē 12-Week Transformation Plan gives you the flexibility to choose from a wide array of foods that meet the criteria as smart proteins, smart fats and smart complex carbohydrates. An unlimited amount of vegetables may also be consumed on the Bod•ē plan. A comprehensive list of smart foods is found in the Resources section of your online Bod•ē Trainer. Healthy unprocessed, whole grains, fruits, vegetables, healthy fats and lean proteins are the optimal food selections for this plan.

  • Fruits with skins on them: apples, pears, berries, grapes, peaches, plums etc first part of the day. Consumption is recommended as part of your first meal on low carb days or throughout the day on high carb days.
  • Vegetables may be consumed throughout the day on the plan and as much as you want.
  • Complex carbs such as whole grain pasta and bread, brown rice, oats, quinoa, etc on high carb days.
  • Healthy fats on low carb days: nuts (i.e. pecans, walnuts, almonds, peanuts, etc), avocados, low fat cheeses, peanut butter (all natural), olives

How many people are the recipes and shopping lists for?

The recipes and grocery lists are set up to provide one and two servings.

What is a carb cycle and why is it important?

A carb cycle is a 7-day period where one alternates between two low-carb days and one high-carb day for six days, followed by one guilt-free day on the seventh day. The varied consumption of carbohydrates helps change how your body uses nutrients and supports your weight management goals.

What is the difference between a low-carb day and high-carb day? How much is allowed?

Low-Carb Day

Fruits with skins on them: apples, pears, berries, grapes, peaches, plums etc first part of the day. Consumption is recommended as part of your first meal on low carb days or throughout the day on high carb days. Remaining four meals that consist of: one serving of smart protein, unlimited smart veggies and smart fats

High-Carb Day

Five meals that consist of: one serving of smart protein, smart carbs and unlimited smart veggies. Portion sizes are dependent on the type of food and your current weight however a general guideline for serving sizes:

  • Carbohydrates — fist-size portion
  • Fats — thumb-size portion
  • Proteins — palm-size portion
  • Veggies — two fist-size portions
  • How much water should I consume every day?

    We recommend drinking a minimum two liters of water per day.

    Can I drink alcohol and consume Bod•ē Burn?

    Bod•ē Burn should not be taken with alcohol.

    What if I deviate from the plan? Is there a way to start over?

    Yes! If you happen to miss a few days of the plan, just add two low-carb days immediately. Also, don't forget to hit the Reset button in the Settings of your Bod•ē Trainer so you can receive the correct notifications!

    I can't eat five times a day, I am so full?

    It is essential to your progress that you eat all five meals to fuel your body and keep your metabolism revved up.* We recommend that you eat every three hours for five meals per day within the appropriate serving sizes. Everyone is physiologically different and it may take your body time to adjust to this new schedule.*

    How do I gauge portion sizes when I am on the go?

    Here is a general guideline for serving sizes:

    • Carbohydrates — fist-size portion
    • Fats — thumb-size portion
    • Proteins — palm-size portion
    • Veggies — two fist-size portions

    General Vemma Bod•ē 12-Week Transformation Challenge Questions

    How many times can I enter the Vemma Bod•ē 12-Week Transformation Challenge? Can I participate in consecutive challenges?

    You may enter the Vemma Bod•ē 12-Week Transformation Challenge as many times as you wish. Yes, you can participate in consecutive challenges.

    What happens if I start my Vemma Bod•ē 12-Week Transformation Challenge when an official challenge time period is not officially running or when a challenge is already underway?

    No problem, you may start your Vemma Bod•ē 12-Week Transformation Challenge at any time! Your 12-Week challenge period starts from the day you begin your challenge. Just be sure to show us your new body by an official challenge period's submission deadline. For submission deadlines, see the Official Rules.

    Do I have to use Vemma Bod•ē products to be eligible for the Vemma Bod•ē 12-Week Transformation Challenge?

    Yes, we require a minimum Auto-delivery of 60 QV or higher that contains at least one Vemma Bod•ē product. We designed the Vemma Bod•ē product line to be used in conjunction with the Vemma Bod•ē 12-Week Transformation Plan for the best results.

    What body composition measurements does the Vemma Bod•ē 12-Week Transformation Challenge require and how do I take the measurements?

    The Vemma Bod•ē 12-Week Transformation Challenge requires before and after body composition measurements of hips, waist and thigh. Please refer to the Guide on how to accurately measure your body composition.

    Can I finish my Vemma Bod•ē 12-Week Transformation Challenge earlier than the allotted 12 weeks?

    Yes! If you are satisfied with your results in less time than the allotted 12 weeks, then you may submit your results before your 12-week period ends. Please refer to the Official Rules for submission procedure.

    Can my family and friends participate in the Vemma Bod•ē 12-Week Transformation Challenge?

    Yes! We encourage you to reach out to your family and friends to join the challenge as a Vemma Affiliate.

    Where do I submit my information for the Vemma Bod•ē 12-Week Transformation Challenge?

    You can submit your results logging to your Bod•ē Trainer or simply go to Vemma Bod-e Website and click on Join the challenge Tab!

    To START your challenge, we simply need the following information:
    To COMPLETE your challenge, we require the following information:
    • First and last name
    • Vemma ID (VID)
    • Challenge end date
    • "AFTER" front and side photos (View tips on taking "after" photos)
    • "AFTER" weight
    • "AFTER" body composition measurements – Body composition measurements must be in inches and include waist, hips and thigh. (View tips on taking measurements)
    • Brief summary of your challenge experience in 250 words or less

    Can I submit my before and after challenge information at the same time?

    Yes! Even if you didn't submit your before information and photos at the start of your challenge, and have since completed your 12-week challenge, then you may submit your before and after information and photos at the same time.

    How will Vemma Bod•ē 12-Week Transformation Challenge winners be decided?

    Grand Prize winners and runner-up winners in the male and female categories for each challenge period is determined by Vemma Corporate. Judging is subjectively based before and after photos.

    Vemma Fan Favorite winners will be determined by Vemma's Facebook fans through a bracket system until one male and one female remain. These two finalists are the Vemma Facebook Fan Favorite winners.

    When will Vemma Bod•ē 12-Week Transformation Challenge winners be announced?

    Winners are announced after each official Vemma Bod•ē 12-Week Transformation Challenge period ends and before the next official challenge period begins.

    How many times can I win the Vemma Bod•ē 12-Week Transformation Challenge?

    Each person can only win one Grand Prize per calendar year. You can win runner-up prizes and Vemma Facebook Favorite prizes as many times as you are chosen.

    When are the official Vemma Bod•ē 12-Week Transformation Challenge submission deadlines?

    The official Vemma Bod•ē 12-Week Transformation Challenge submission deadlines are:

    2014 Submission Deadlines

    • 04.05.2014
    • 03.08.2014
    • 09.11.2014

    Prize Questions for the Vemma Bod•ē 12-Week Transformation Challenge

    What are the Vemma Bod•ē 12-Week Transformation Challenge prizes?

    Grand Prize: One male and one female winner

    Grand Prize includes:
    • Weekend getaway for two to Paris or Barcelona or London- you choose!
    • Round-trip airfare
    • Hotel accommodations
    • Ground transportation
    • 500 EUR in cash to spend on anything you like
    Makeover retreat and photo shoot:
    • Round-trip airfare for two to beautiful Gdansk, Poland
    • Ground Transportation
    • Premium accommodations
    • Customized hair services with top-stylists
    • Expert make-up application
    • Professional photo session
    • Vemma Home Office Tour

    Runner-up Prize Includes:

    Makeover retreat and photo shoot:
    • Round-trip airfare for two to beautiful Gdansk, Poland
    • Ground Transportation
    • Premium accommodations
    • Customized hair services with top-stylists
    • Expert make-up application
    • Professional photo session
    • Vemma Home Office Tour
    Vemma's Fan Favorite male and female winners each receive:
    • Nike+ FuelBand

    Can I take someone on the Vemma Bod•ē 12-Week Transformation Challenge trip with me?

    Yes! Each Grand Prize winner may bring one (1) guest to the trip

    When will the makeover retreat and photo shoot in Gdansk, Poland?

    We are currently working with our vendors to coordinate the details. Please check back for updates.

    Can I take someone on the Vemma Bod•ē 12-Week Transformation Challenge makeover retreat and photo shoot with me?

    Yes! Each Grand Prize and runner-up winner may bring one (1) guest. Guests may not receive all of the same prize privileges as the Grand Prize and runner – up winners.

    Is there an option to take the cash equivalent instead of receiving the actual Vemma Bod•ē 12-Week Transformation Challenge prizes?

    We chose prizes that are intended to be exciting and rewarding, as well as provide recognition for the weight loss challenge winners. Prizes may not be redeemed for a cash equivalent amount.

    Photo Questions for the Vemma Bod•ē 12-Week Transformation Challenge

    What are some tips for taking good before and after photos?

    We recommend you ask someone to take photos of you in a natural light, standing upright with your arms at your side in front of a blank wall. Wear clothing that accurately shows your body shape and try to wear similar clothing in your before and after photos. For the best overall view of your transformation, take before and after photos that show your full body, from head to toe. A before and after profile (side) photo and a before and after photo from the front must be submitted to be eligible for challenge prizes. View tips on taking "before" and "after" photos.

    Why do I have to submit before and after photos?

    In order to be eligible for the Vemma Bod•ē 12-Week Transformation Challenge prizes, you must submit before and after photos along with your before and after measurements. Before and after photos show your transformation and assists with the judging process.

    How recent do my before photos have to be?

    Your before photos should be an accurate depiction of your appearance at the time you register for your Vemma Bod•ē 12-Week Transformation Challenge. Any photos more than a year old should not be used. We recommend taking new photos at the time you register for your challenge.

    When should I take my after photos?

    Your after photos should be taken when you are satisfied with your results and have completed your Vemma Bod•ē 12-Week Transformation Challenge. Be sure to submit them in a timely manner according to the submission deadlines.

    Where do I submit my results and photos?

    There are three simple ways to provide us with your challenge information:

    Submit your results by logging in to your Bod•ē Trainer

    To START your challenge, we simply need the following information:
    To COMPLETE your challenge, we require the following information:
    • First and last name
    • Vemma ID (VID)
    • Challenge end date
    • "AFTER" front and side photos (View tips on taking "after" photos)
    • "AFTER" weight
    • "AFTER" body composition measurements – Body composition measurements must be in inches and include waist, hips and thigh. (View tips on taking measurements)
    • Brief summary of your challenge experience in 250 words or less

    * These products are not intended to diagnose, treat, cure or prevent any disease.

    ** To be used in conjunction with a healthy diet and daily exercise.

    Copyright © 2014 Vemma® Europe Limited. All Rights Reserved.

    *This product is not intended to diagnose, treat, cure or prevent any disease.