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Vemma Bod•ē Transformation Plan
Weekly Carb Cycle Schedule
|
Low-Carb Days
Enhances your body's burning potential* |
HIGH-Carb Days
Boosts your body’s metabolism into high gear* |
|
|---|---|---|
| Breakfast (within 30 minutes of waking) |
Bod•ē Shake
|
Bod•ē Shake
|
| Morning Snack | Smart Protein, Fat and Veggies |
Smart Protein, Carb and Veggies |
| Lunch | Smart Protein, Fat and Veggies |
Bod•e Shake
|
| Afternoon Snack |
Bod•ē Burn
(with Smart Fat
and Veggies) |
Bod•ē Burn
(with Smart Fat
and Veggies) |
| Dinner | Smart Protein, Fat and Veggies |
Smart Protein, Carb and Veggies |
Weeks 1 to 3 (of each 4-week cycle)
-
1
Low
day
carb -
2
Low
day
carb -
3
High
day
carb -
4
Low
day
carb -
5
Low
day
carb -
6
High
day
carb -
7
Guilt
day
free
Week 4 (of each 4-week cycle)
-
1
High
day
carb -
2
High
day
carb -
3
High
day
carb -
4
High
day
carb -
5
High
day
carb -
6
High
day
carb -
7
Guilt
day
free
Low-Carb Days
Purpose: To help enhance your body's burning potential*
- 1 Bod•ē Shake daily (one within 30 minutes of waking)
- 1 Bod•ē Burn daily (one during the afternoon)
- 1 Bod•ē Cleanse daily (take for seven consecutive days at least once a month or a 7-day cycle every other week for a deeper cleanse)
- First meal that consists of: One Bod•ē Shake
- Remaining 4 meals that consist of: One serving of smart protein, one serving of smart fats and unlimited smart veggies (spaced out every 3 hours)
High-Carb Days
Purpose: To help boost your body's metabolism into high gear.*
- 2 Bod•ē Shakes daily (one within 30 minutes of waking and one to replace your lunchtime meal)
- 1 Bod•ē Burn daily (one during the afternoon; counts as one serving of smart protein)
- 1 Bod•ē Cleanse daily (take for seven consecutive days at least once a month or a 7-day cycle every other week for a deeper cleanse)
- First and third meals that consist of: One Bod•ē Shake
- Remaining three meals that consist of: One serving of smart protein, one serving of smart carbs and unlimited smart veggies (spaced out every 3 hours)
Guilt-Free Day
Purpose: To reward yourself by indulging with foods you crave for one full day, on the last day of every carb cycle.
Eat what you want (without going over-the-top) and enjoy this day because it actually helps keep your body from adapting! The emotional side of eating can be powerful and this enables you to enjoy life's occasions, such as birthdays, holidays and special events.
* These products are not intended to diagnose, treat, cure or prevent any disease.
Smart Proteins
Protein is essential for weight loss since it helps build muscle.*
Recommended Serving Size:
Palm-size portion
- Bod•ē Burn
- Bod•ē Rest
Dairy
- Cottage cheese (low fat)
- Eggs
- Egg substitutes
- Greek yogurt (nonfat plain)
- Yogurt (low carb/high protein)
Poultry
- Chicken
- Duck breast
- Ostrich
- Turkey breast (low sodium)
Red Meat
- Beef (lean cuts)
- Buffalo (ground)
- Elk
- Roast beef (low-sodium deli)
- Venison
Seafood
- Catfish
- Clams
- Cod
- Crab
- Halibut
- Lobster
- Mussels
- Salmon
- Scallops
- Shrimp
- Snapper
- Tilapia
- Trout
- Tuna
Vegetable Protein
- Tempeh
- Texturized Vegetable Protein (TVP)
- Tofu
White Meat
- Pork (lean)
Smart Carbs
Carbohydrates are vital for energy.*
Recommended Serving Size:
Fist-size portion
Dairy
- Milk (1% or skim)
- Yogurt (low fat) with fruit
Bread
- Whole grain breads
- Whole grain English muffins
- Whole grain tortillas
- Corn tortillas
Fruit
- Apples (p)
- Apricots (p)
- Bananas (p)
- Berries (p)
- Grapes (p)
- Kiwi
- Melons
- Nectarines (p)
- Oranges
- Peaches (p)
- Pears (p)
- Pineapple
- Plums (p)
- Tangerines
Grain
- Amaranth
- Barley
- Bran cereals
- Buckwheat
- Corn
- Couscous
- Long grain brown rice
- Oatmeal (old fashioned or steel cut)
- Popcorn
- Quinoa
- Spelt
- Whole grain cereals
- Wild rice
Pasta
- Brown rice pasta
- Whole grain pasta
Root Vegetables
- Potatoes (small)
- Sweet potatoes/yams (small)
Legumes
- Beans (boiled or low-sodium canned)
- Edamame
- Lentils (boiled or low-sodium canned)
- Peas
Smart Vegetables
Vegetables fortify your body with vitamins, minerals and fiber.*
Recommended Serving Size:
Two fist-size portions
- Artichokes
- Arugula
- Asparagus
- Beets
- Bok Choy
- Broccoli
- Brussell sprouts
- Cabbage
- Carrots
- Cauliflower
- Celery
- Collard greens
- Cucumber
- Eggplant
- Endive
- Green beans
- Kale
- Lettuce
- Mixed greens
- Mushrooms
- Mustard greens
- Okra
- Onions
- Peppers
- Radicchios
- Radishes
- Rhubarb
- Romaine
- Rutabaga
- Snow peas
- Spinach
- Sprouts
- Squash
- Tomatoes
- Turnips
- Zucchini
Smart Fats
Healthy fats help keep you feeling full longer.*
Recommended Serving Size:
Thumb-size portion
Dairy
- Cheese (low fat)
- Feta cheese
- Heavy cream
- Mozzarella (low fat)
Dressings
- Balsamic vinaigrette
- Creamy salad dressing (low fat)
- Mayonnaise (regular)
Fruit
- Avocado
- Olives (large)
Nuts & Seeds
- Almond butter (with salt)
- Almonds (raw, whole)
- Peanut butter (natural, with salt)
- Peanuts (raw, chopped)
- Pecans (raw, chopped)
- Pumpkin seeds
- Sesame butter/tahini
- Sunflower seeds
- Soy nuts (roasted, lightly salted)
- Walnuts (raw, chopped)
Oils
- Canola oil
- Fish oil
- Flaxseed oil
- Olive oil
- Safflower oil
Smart Beverages
Water, tea, brewed coffee, with non-caloric sweeteners (if desired) and Verve®. Limit specialty coffees, creamers and sugars as they are a source of refined carbohydrates.
Smart Condiments
Vinaigrettes, barbeque and wine sauces, as well as herbs and spices are recommended; however any condiment of choice can be used sparingly. Choose lower sodium options when possible.
* These products are not intended to diagnose, treat, cure or prevent any disease.
Smart Bod•ē Tips:
- Eat five times a day, every three hours; your daily goal is half your weight in grams of protein.
- Exercise enhances your health potential; start out at 10 minutes per day and then add five minutes each week, working up to 30+ minutes, six times a week.
- Hydrate your body by drinking minimum 2 liters of water per day.
- Limit alcohol only once a week on your guilt-free day. Limit 1 drink for women, 2 for men.
- Limit sodium intake. Sodium hides in a lot of foods. Aim for no more than 2,300 mg per day (amount in one teaspoon) to reduce water retention and overall wellness.
*To be used in conjunction with a healthy diet and daily exercise.