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WEIGHT MANAGEMENT BASICS #4: CHOOSE A MEAL PLAN- Breakfast is the most important meal of the day, so once you have the habit of a Protein-Rich Shake for breakfast, the next step is to find a meal plan where you replace one or two meals and snacks with shakes or protein bars. There is an old joke that many people are on a “See Food Diet” -whenever they see a food they eat it. This results from a failure to plan their meals and snacks to reach their protein goal, to control hunger and to build muscle. Too many people just try to cut calories and as a result they cut their protein along with the calories leaving them hungry and unable to stay on their plan. Typical snack foods are high in sugar and fat and low in protein so they don’t help either but just add extra calories. The more protein in your body- the more protein you need in your diet. You can estimate your body protein called the lean body mass from a height and weight chart or using a bioimpedance meter (like a Tanita or Omron). Simple charts like the one on the slide can also help you choose the right meal plan for you personally either A,B,C,or D with each letter providing more protein and more controlled calories. Each meal plan will provide about 25 grams of protein per meal at times you choose for breakfast, lunch, dinner, and snacks with at least 10 grams of protein. For each pound of lean in your body, you need one gram of protein (or 2 grams per kilogram of lean). Once you have your plan you will have lots of choices, but in my experience the most important thing is to get into a routine meal time even as you vary your food choices. Your meal plan is like a fence around your house- it keeps you on your weight management plan until you reach your goal and then it can be modified to maintain your goal weight for life!! #drdavidheber #mealplan #protein #proteinshake #personalized to learn more go to www.drdavidheber.com and www.herbalifenutritioninstitute.com and read PERSONALIZED NUTRITION AND TRANSFORMATION by Heber and Bowerman available on Amazon.com for $5.49.
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