Untuk kurus dengan Nutrimeal ni kita ikut panduan yang diberikan oleh Usana. Losing weight with Usana ada beberapa phase: Transform phase, Exercise, Low glicemic meal and snack, and Maintain Phase.
Transform phase
- Replace two meals with Nutrimeal™ meal replacement shakes.
- Eat one USANA® bar for a snack.
- Eat one low-glycemic meal and one low-glycemic snack.
- Begin following a moderate exercise program.
- Start by working up to 10,000 steps.
- Take your ESSENTIALS™ or HEALTHPAK 100™.
Exercise
- Fitness is the fast track to health
- While using the RESET kit, you should try to walk up to thirty minutes a day, or about 3,000 steps.
- Once you begin eating more calories again, it is critical that you make a moderate, consistent exercise program a part of your daily life in order to both continue losing weight and to take advantage of the many health benefits that exercise can bring into your life.
- Exercise burns calories to speed up weight loss, it builds muscle mass, which raises your metabolism, and it helps reduce stress and depression, which can lead to overeating for many people.
Low glicemic meal and snack
- Low-glycemic breakfastsStart your day with a healthy breakfast to boost your metabolism.
- Eating low-glycemic foods will give you energy to get through the morning and won't leave you feeling hungry again an hour later.
Try these suggestions for a healthy breakfast:
- A USANA NUTRIMEAL™ shake100% stone-ground, whole-wheat toast topped with low-sugar, natural peanut butter and sliced banana
- Light yogurt mixed with fresh fruit and low-fat granola or bran buds
- Steel-cut or old-fashioned rolled oats cooked in fat-free milk mixed with dried apricots and nuts
- Low-glycemic cold cereal (look for whole grains, oats, and bran) with low-fat milk and fruit; hardboiled egg
- Whole-wheat pita stuffed with scrambled egg; fruit
- Sourdough French toast topped with natural applesauce
- All-bran muffin with low-sugar fruit topping; fruit
- Buckwheat pancakes topped with fruitMulti-grain waffles topped with natural applesauce
- Pumpernickel toast topped with melted low-fat cheese; fruit
- Rye toast topped with light cream cheese, fruit
- Vegetable omelet; extra lean turkey bacon; whole-grain toastLow-fat cottage cheese with fresh fruit and almonds
Low-glycemic lunches
A light afternoon meal will help you get through the day. If you order out, substitute vegetables or cottage cheese for high-glycemic sides such as chips or fries, choose whole-grain breads, and include some low-fat protein.
Here are some other ideas for lunch:
- Homemade or canned soups--vegetable, lentil, black bean, split pea, minestrone, or barley (feel free to add extra vegetables)
- Sandwiches made with lean meats on whole-grain wheat, rye, pumpernickel, or pita bread; fresh vegetables; fruit salad
- Veggie burger with lettuce, tomato, onion, and mustard on whole-wheat bun; cottage cheese
- Pasta salad with vinaigrette dressing; assorted fresh vegetables and low-fat cheese
- Mixed green salad with grilled chicken and vinaigrette dressing; whole-wheat toast topped with natural peanut butter
- Vegetable quiche; sliced tomatoes; fruitLight yogurt with fruit; whole-grain muffin with melted low-fat cheese
Low-glycemic dinner
Enjoy the many low-glycemic possibilities available for dinner. Watch out for high-glycemic side dishes and large portion sizes that could sideline your weight loss efforts. Here are some tips to keep your dinner healthy:
- Limit intake of high-glycemic starches--baked or instant mashed potatoes, fries, instant rice, boxed side dish or stuffing mixes, refined white breads
- Choose low-glycemic starches like pasta salad, whole-grain or sourdough breads, baked sweet potatoes, small new potatoes, corn, peas, or basmati rice
- Fill up on fresh, non-starchy vegetables and leafy green salads Include lean meats, such as chicken and fish, or substitute legumes for protein
- Try any of the breakfast or lunch suggestions for your evening meal
Low-glycemic desserts
You may not be able to have your cake and eat it too, but you can eat some tasty low-glycemic treats. Try some of these sweets for dessert:
- Sugar-free jello or pudding layered with fruit
- Natural applesauce with light whipped topping
- A small piece of dark chocolate
- A few chocolate-covered strawberriesA few chocolate-covered almonds or peanuts
- A couple oatmeal cookies with low-fat milk
- Poached fruit
- A root beer float with low-fat vanilla ice cream and sugar-free root beer
- Baked apples with dried fruits and nuts
Low-glycemic snacks
Snacking can be the quickest way to undo all of your weight loss efforts. You can stay on track by grabbing some healthy alternatives when you get the munchies. Try these smart snacks:
- A USANA NUTRITION BAR or FIBERGY BAR™
- A small handful of mixed nuts or trail mix
- A small bowl of low-fat popcorn
- A few whole-wheat crackers topped with low-fat cheese
- Celery or a banana topped with natural peanut butter
- Some whole-wheat pita chips topped with hummus
- A handful of baked tortilla chips with fresh salsa
- String cheese and an apple
- Fresh or dried fruit
- A hardboiled egg
- Fresh cut vegetables
- An oat bran muffin
- A 100-percent-juice bar
- Tips for maintaining a low-glycemic diet when eating out
- Let's face it, everybody loves eating at a restaurant now and then, but it seems almost impossible to make good food choices when faced with so many options.
- Here are some suggestions for eating well when you're eating out:
- Avoid buffets and other all-you-can-eat restaurants
- Don't go when you're starving; eat a small snack firstLimit alcoholic beverages
- Keep your hands out of the breadbasket, or even better, ask the server not to bring it
- Go for the salad bar
- Order items that have been prepared healthfully: steamed, broiled, roasted, etc.
- Don't be afraid to ask for substitutions
- If portions are large, split yours with someone
- Keep low-glycemic foods in mind and order the best choice available
Stocking the refrigerator
The grocery store may seem overwhelming when you are trying to eat a low-glycemic diet. Shopping for food shouldn't be stressful. Keep the following tips in mind next time you are at the store:
- Don't go hungry; eat a snack to avoid impulse buying
- Shop the outside edges of the store first, which is where you will usually find the better food choices
- Check out the ingredients.
- Limit foods with large amounts of sugar, flour, salt, refined grains, and hydrogenated vegetable oil.
- Peruse the "Nutrition Facts." Look at calorie, carbohydrate, and fat amounts for each serving.
- Also look at the fiber, sodium, and sugar content.
- Evaluate them against your weight loss and nutrition goals.
- Focus on making healthy choices of whole, unrefined foods.
- Stock up on legumes, whole grains, nuts, healthy oils, fruits, and vegetables, low-fat proteins, and light dairy products.
Maintain phase
The Maintain Phase is the healthy regimen you will follow for the long-term.
- Not only will you look great, the USANA® Nutritionals, including the Macro-Optimizers, can help you feel great when used consistently every day:
- Replace one meal with a Nutrimeal™ meal replacement shake, fortified with Fibergy® or SoyaMax™ if desiredEat one USANA bar for a snackEat two healthy, low-glycemic meals and one snack
- Continue to develop your fitness level with a consistent exercise program
- Take your ESSENTIALS™ or HEALTHPAK 100™ along with any other Nutritionals you have chosen for your needs (see your Independent Associate for more information)
