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You are here >>> Home >> Slimmer’s meal plan
Slimmer’s diet / meal plan
You do not have to follow our suggested dietary
guidelines in order to achieve weight loss
results. Of course, there are many other
slimming meal plans that work.
However, we have extensive knowledge and
experience in this field and we supply this free
slimming meal plan with the aim of helping you
to improve your long-term dietary habits, as this
will in turn help you to achieve permanent and
healthy weight loss over time, which is usually
the ultimate goal.
Please consult with your doctor before starting
any new diet, supplements programme or
exercise regime (particularly if you are
pregnant, breastfeeding or on medication).
Important note for slimmers
Welcome to our free meal plan for slimmers.
We believe that the healthiest approach to losing weight is through a sensible
combination of:
a balanced diet (including dietary supplementation, as required)
regular exercise
plenty of pure water.
Whilst this is a simple and effective formula, many slimmers are unclear on what a balanced diet means in practice
and don’t know which foods to incorporate into their diet.
Rather than a temporary “diet”, which is a short-term measure, achieving weight loss for the long-term involves a
commitment to lifestyle change and, in particular, changing the way that you look at food. In the early stages, it
can be helpful to use a meal plan as a guide, until you get used to the types of foods you should be eating and you
work out how your body (and particularly your metabolism) responds.
Knowledge is power - learn as much as you can about the different food groups and how they can impact on both
your weight and your overall health. Find out how processed foods, additives, preservatives, sugar and salt can
affect your body. Armed with this information, your route to long-term weight loss success will be much smoother.
Check out our:
•
health information pages
•
steps to weight loss success
•
information on weight loss and dieting
Important note for slimmers
If you have always found weight loss to be a
struggle, it may be that you are suffering from a
food intolerance or allergy.
Digestive and intestinal problems, such as
bloating after eating and Irritable Bowel
Syndrome (IBS) symptoms, can also slow down
the slimming process.
If you have any of these symptoms, we suggest
that you first follow our Total Gut Therapy
Programme.
This sample meal plan has yielded the best
results with our customers. However, it may not
suit everyone, so please use it as a guideline.
First, a bit about weight loss
Loss of body fat and excess weight occur when you burn more calories than you ingest. Simply put, this means that
eating less, improving your food intake and including some physical activity are essential elements of any weight
management programme.
Most important of all, it is important to focus on fat loss, as opposed to just weight loss - you want to lose body fat
and inches so that you change shape, not just weigh less. To achieve this, you need to retain your lean muscle tissue
because this determines your metabolic rate (the rate at which you burn body fat). The more lean muscle you lose,
the lower (slower) your metabolism becomes, which is not ideal because it can make it harder to lose weight and
lead to “yo-yo” dieting.
If you are serious about burning body fat and changing your body shape, read our Steps to weight loss success, page
as it can be a valuable aid in your body-shaping efforts!
Sample meal plan
Breakfast
1.
2.
3.
Up to 40g oats OR other low sugar cereals OR 2 eggs OR 1
slice of rye bread OR 1 serving MEALtime powder.
Very little skimmed OR very little semi-skimmed milk OR
soya mlk.
Optional: 1 piece of fruit OR 1 small low-fat soya /
probiotic yoghurt
Recommended supplements
1.
2.
3.
2 capsules of THERMOthin
AND/OR
1 - 2 capsules of Hoodia Gordonii
AND/OR
1 - 3 capsules of FATSorber
Mid-morning snack
1.
2.
3.
4.
Up to 2 pieces of fruit (300g) OR
2 rice cakes and lean meats OR
Half a tub of low-fat cottage cheese OR
1 serving MEALtime powder.
Lunch*
1.
2.
3.
Up to 150g fish OR poultry (cooked weight) OR 2 eggs (if
not eaten earlier).
Up to 5 rice cakes OR 50g of rice OR 200g potato (both
based on uncooked weight) OR 1 slice of rye bread.
Salads AND/OR vegetables.
Recommended supplements
1.
2.
3.
2 capsules of THERMOthin
AND/OR
1 - 2 capsules of Hoodia Gordonii
AND/OR
1 - 3 capsules of FATSorber
Mid-afternoon snack
1.
2.
3.
4.
Up to 2 pieces of fruit (300g) OR
2 rice cakes and lean meats OR
Half a tub of low-fat cottage cheese OR
1 serving MEALtime powder.
* Make up a vinaigrette of lemon juice, extra virgin olive oil and apple cider vinegar. Use liberally over the
food.
Evening meal*
1.
2.
3.
Up to 150g fish OR poultry (cooked weight) OR 2 eggs (if
not eaten earlier).
Up to 5 rice cakes OR 50g of rice OR 200g potato, sweet
potato or yam (all based on uncooked weight).
Salads AND/OR vegetables.
Recommended supplements
1.
2.
3.
2 capsules of THERMOthin
AND/OR
1 - 2 capsules of Hoodia Gordonii
AND/OR
1 - 3 capsules of FATSorber
* Make up a vinaigrette of lemon juice, extra virgin olive oil and apple cider vinegar. Use liberally over the
food.
Late snack (optional)
1.
2.
3.
Up to 1 piece of fruit (150g) OR
Half a tub of low-fat cottage cheese OR
1 serving MEALtime powder.
Recommended supplements
1.
A further 2 capsules of
THERMOthin may be taken 30 - 45
minutes before exercise.
Helpful hints and tips
1.
2.
3.
4.
5.
6.
7.
8.
Eat 5 - 6 small meals per day, as opposed to 2 or 3 big meals. Try to eat every 3 - 4 hours, as this curbs the
appetite and keeps the metabolism working at optimum speed. Alternate the foods in the meal plan for
variety, but try to eat mainly around the food types suggested.
Eat more protein from lean sources and keep your carbohydrate intake low.
Avoid eating bread, pasta, spaghetti (wheat products), added sugar and/or salt products too often.
Don't drink fruit juices too often. Drink mainly mineral water, herbal teas and sugar-free cranberry juice.
Do not eat “ready-meals” - most of these contain lots of added salt, sugar, additives, preservatives etc.
Vegetarians and vegans should replace the meats and fish with soya, quorn etc and increase overall
protein by the use of vegetarian protein drinks, such as MEALtime powder, HempPRO Protein Powder and
RicePRO Protein Powder.
Have controlled 'cheat days' on the weekends, but try to follow the meal plan during the week.
If you wish to speed up weight loss results, cut the rye bread, rice and potato amounts by half or eliminate
them totally during week days and increase your vegetable intake as a substitute (this cuts the overall
carbohydrate daily intake).
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