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Firstly, read through the list below for simple rules about eating, when to eat and to assist you monitoring your behavior. You should eat 2 - 3 times per day.This 10 point scale has been designed by the National Health Service in the United Kingdom, (dchs.nhs.uk). You should aim to eat when you are between points 3 to 6 of the scale:

LEVELS OF HUNGER 

1. Beyond hunger. No energy. May have a headache or dizziness. Your body feels totally out of energy and you need to lie down.

2. Irritable and cranky, little energy and may feel nauseous

3. Stomach feels empty and the urge to eat is strong

4. Start thinking about food. Body signals that you might want to eat.

5.Body has had enough food to keep going and is physically and psychologically just starting to feel satisfied

6. Fully satisfied and full up.

7. Feeling past the point of satisfaction. Body says NO but your mind says yes and you eat more

8. Stomach starting to really ache but you carry on eating.

9.Feeling really uncomfortable, heavy, tired and bloated

10.Beyond full

The Choose IT Lose IT Nutraceutical programme aims for maximum fat loss and protects and increases your body’s ability to sustain and maintain the new you. Although this is not a diet, the entire system is based on known science to ensure the best results. Therefore, we have compiled a list of simple eating guidelines that you should follow in order to increase your fat loss, inch loss and maintain a healthy Basal Metabolic Rate. 

RULES FOR EATING

1.Sit down to eat.

2.Taste each mouthful.

3.Take your time.

4.Stop all distractions.

5.Stop eating when comfortably full (Level 5/6 Hunger Scale).

6.It’s okay to leave food on the plate.

7. Make sure you plan a shop and keep food in! Basic shopping list should be proteins, eggs,skimmed milk, healthy fat such as butter or olive oil, salad, green vegetables, cheese.

8. Plan meals, especially for what you want to eat at work.

9. In a restaurant choose fish,meat, or vegetarian protein with a salad or vegetables, no dressings or carbohydrates.

10. Make sure you drink water throughout your meal as the brain can not distinguish between thirst and hunger. The next section discusses water, fluid and alcohol.

11. Grazing triggers a continuous production of insulin, the main hormone that converts dietary food into fat, to be deposited. Try and eat all your food within a 12 hour period of 24 hours. Try to eat two or three meals as opposed to snacking. As the programme progresses you may want to follow the guidelines for intermittent fasting.

What to drink and why?

Tea, coffee, water, 500 ml skimmed/ soya/almond milk per day. Green tea and ginger tea are exceptionally good at removing water weight and detoxifying body. Avoid sugar reduced drinks/ cordial/ fruit juices/ diet drinks. See guidelines  for alcohol. Diet drinks containing sugar replacements affect liver function and can inhibit fat loss. Remember it's not about the calories, it's all about what different types of food trigger biochemically, in our bodies. We have designed the programme to assist you in avoiding some of the common pit falls that lead to a failed attempt at losing fat for life.

Let water be your drink of choice and have approximately 2- 3 liters of it per day.Tea and coffee can be part of this total.500 milliliters of skimmed milk is allowed for tea and coffee, and natural sugar should be replaced with Stevia.

Your body consists of approximately 70% water, so a small deficiency in water intake affects several fundamental processes. These include blood pH, the elimination of waste from the body, hormone regulation, and transportation of nutrients to the cells. Because the brain cannot differentiate between thirst and hunger, ensuring optimum hydration reduces the risk of headaches, lethargy, and constipation.

Food Groups

Protein

This nutrient builds and repairs the body. Adequate protein intake will satisfy your appetite, and  proteins help build lean muscle as well as feed your brain with the nutrients it needs. For those wanting to lose weight,  proteins helps you reduce excess body fat and build lean muscle. Your plate should consist of 25 % / a quarter of chosen protein, for all three meals. Clients tend to struggle with breakfast with protein, so we've listed a few breakfast ideas below. Too much protein and some of it's amino acids will be turned into glucose via a process of gluconeogenesis, inhibiting you entering fat burning mode.



Protein Sources 

3 portions a day or

0.7 grams per kg weight.

  • Beef, Pork, Lamb. bacon 4 oz
  • Chicken, Duck, Turkey, Goose. 4-6 oz
  • Salmon, tuna, Prawns, Mussels, Trout, any white fish or oily fish. 4 - 6 oz
  • Seitan, Tofu, Tempeh, Endame, soybeans, soya, chickpeas, spelt / teff ,hempseed are all healthy vegetarian and vegan sources of protein.
  • Cheese, any form, 4 oz portion.
  • eggs 2 -3 large eggs.

Fats

Fats have had bad press in the past; we used to believe that eating fat made us fat. That is actually not true. The body requires fat for health, and it needs to be consumed in order to access the fat already stored in your body for energy. Choose high-quality fats from the following, and remember that a little goes a long way. Remember we do not advocate very low calorie diets and or a particular plan. We follow the science. Healthy fats are good. You may want to follow a keto programme in conjunction with your Nutraceuticals. Keto eating plans are high in fat and proteins and low in carbohydrates. As you are significantly reducing your carbohydrate intake, you need to replace these with healthy fats. Failure to do so with trigger starvation mode in your body and your brain will trigger metabolic syndrome, essentially stopping you metabolising your body fat. the National Institute of Health has now published many studies www.ncbi.nlm.nih.gov to support this advise.

Fruit and Vegetables.

Your plate should have 25% (a quarter) of vegetables or salad on it. Vegetables and fruit are both sources of carbohydrates and sugars. During the programme, you want to keep your carbohydrate level to 5 - 10% of your daily intake. This is NOT the Atkins diet but we do advise that carbohydrates are kept to a minimum, for the simple reason that they affect blood biochemistry, hormones, hold water weight and impede your body breaking up fat stores. Below ground vegetables should be avoided as these contain significantly higher carbohydrates: DO NOT CONSUME carrots, potatoes, swede, celeriac,radishes, leek,parsnips, shallots, artichokes or sweet potato.




Sources of Healthy Fats

Avocado

Avocado Oil

Clarified Butter (Organic, Grass-Fed)

Coconut

Coconut Butter

Fresh Coconut

Coconut Flakes

Coconut Oil

Coconut Milk

Nuts and Nut Butters

Almonds

Brazil Nuts

Cashews

Chestnut

Hazelnuts

Macadamia Nuts

Pecans

Pistachios

Walnuts







Vegetable and Salad Options

3 portions a day

lettuce

watercress

cabbage

broccoli

cauliflower

asparagus

courgettes

mushrooms

spinach

avocados

bell peppers

green beans

kale

garlic

cucumbers

brussel sprouts

celery

radishes

onions

eggplant/ aubergines

artichokes

REMEMBER IF YOU CHOOSE TO HAVE TWO PORTIONS OF FRUIT CHOICES, YOU SHOULD ONLY CHOOSE ONE PORTION FROM THE VEGETABLE AND SALADS LIST. The exception to this is kale, spinach,lettuce, asparagus and courgettes. Although these vegetables have carbohydrates in them,it's extremely difficult to have too many.

Flavourings

Add great flavor to food without putting in extra calories by using herbs and spices. There are so many to choose from, so you won’t run out of choices no matter what dish you want to make. Sodium is vital to ensure you retain enough fluid in your body, for nerve impulses and muscle contraction. We therefore recommend you add salt to your food, to replace dietary sodium you will have lost through exclusion of complex carbohydrates.

The Importance of Eating Enough 

Leptin is the hormone that makes you feel full. In order for the body to produce leptin, you must eat a sufficient amount of food.

Below are several pictures of  a 10 inch plate and portion size on them, following our eating guidelines.






Portion Sizes and Eating Frequency

INTERMITTENT FASTING

Our scientifically designed programme and nutraceutical products will assist your mind and body in achieving fat loss and eliminating behaviors that can sabotage success or lead to rebound weight gain. Your responsibility is to ensure that you eat 2 -3 times a day, and every meal should fill a dinner plate.



RECIPES ON COOK IT