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THE PROTEIN FACTOR

It seems everywhere we look, someone is promoting a new diet that praises the power of protein. Butwhether you want to lose, gain, or maintain your current weight, the importance of

protein goes far beyond physical appearance and muscle building.

According to Dr David Heber in the LA Shape Diet, your Protein Factor is theamount of protein that you need to consume during the day to maintain a healthy lean

body mass. Normally you would need 1g of protein per 1-1.5kg of lean body mass.

For women its usually between 80-100g

For men 100-150g.

A necessity for everybody

Protein is an important component ofevery cell in thebody. It is an organic compound, composedof22 amino acids, otherwise known as thebuildingblocks oflife. Protein is stored in muscles and organsand thebody utilizes it tobuild and repairtissues, as well as fortheproduction ofenzymes andhormones. Proteins also make itpossible forblood to carry oxygen throughout thebody. Along with fatand carbohydrates,protein is a "macronutrient," meaning thebody needs relatively large amounts ofit . The Institute ofMedicine of theNational Academy ofSciences has concluded that ourdailyprotein

requirements shouldbe 10% to 35% ofourtotal caloric intake, with men needing slightly more thanwomen. A lackofprotein can cause loss ofmuscle mass, decreased immunity, as well as weakeningofthe heart and respiratory system.

Most food is high in carbohydrates, as it is cheaper to manufacture and lasts longer on the shelves sofinding food high in protein is not always easy. Hybridisation of foodstuffs during the agriculturalrevolution means that most food, especially grains, do not have the amount of protein in them thatthey used to have. With cold storage, most vegetables lose a high percentage of their nutritional /

protein value while waiting to be sold to the public.

What Is Protein?

Protein is the basic building block of all living things. Our bodies are about 25% protein. Protein is madeup of amino acids, 9 of which are essential. (Your body needs them and cannot make them for itself theyhave to be ingested.) They are not stored and so a daily supply of all 9 is necessary.

My Protein Factor is: _________ grams/day

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THE PROTEIN FACTOR

There Are Two Types Of Protein:

1. Animal Proteins

2. Plant Proteins

Animal proteins can come with a high percentage of saturated fat - For example, a 170gram steak contains16g saturated fat

Fish and poultry are best sources of lean (no saturated fat) protein - eg 170gram Salmon 4g saturated fat

Benefits of Increasing Your Protein Intake

Protein is a hunger buster helping you feel fuller for longer

You no longer crave carbohydrates as sugar drop is not as significant It takes more energy to digest protein so you use more calories!

How protein affects your weight

The widespread popularity of high protein diets is due in large part to their ability to help manage hunger.When protein is absorbed, it sends a signal to the brain to decrease your hunger. Another benefit of proteinis that it raises your resting metabolism by maintaining muscle mass. As we age, muscle mass decreaseswithout exercise, so staying fit is a key to burning fat by keeping your metabolism high. Protein also leadsto a much less rapid rise and fall of blood sugar and insulin, so you avoid the "sugar highs and lows" aftereating sweets without adequate protein. Certain foods, however, provide a healthier resource for protein

How Can We Get The Amount Of Protein We Need Each Day WithoutTaking In The Saturated Fat And Other Empty Calories That Could BeHarmful To Our Health?

Consider the source

You can obtain healthy sources of protein without high levels of saturated fat. For example, soybeans, nutsand whole grains provide protein without much saturated fat and offer plenty of healthful fibre and

micronutrients as well. If youre looking for yet another great way to obtain healthy protein, vegetablesources of protein found in Herbalifes Formula 1 Nutritional Shake, are high quality and have lowercalorie levels with virtually no added fat. Herbalife products personalise your daily protein intake tomatch your bodys needs. With a variety of shakes and snacks, the ShapeWorks programme helps you

build or maintain lean muscle while providing healthy weight management support.

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THE PROTEIN FACTOR

Other simple principles to follow:

1. Eat breakfast like a King, midday like a Queen and evening like a Pauper Natural rhythm of body is to digest and assimilate food far more efficiently at midday Eat 75% of your calories for the day by 4pm in afternoon Dont eat 2 hours before going to bed

2. Snack little and often A large meal will cause elevated levels of insulin just like eating starch Little and often sends the body the right signal there is plenty of food so

you can burn fat

Keep hormone levels even Keep your blood sugar at even levels no mood swings or extreme hunger

Tip:

The Soy Bean is a complete protein (it contains ALL 9 Essential

Amino Acids) and it does not come with ANY saturated Fat!

Healthy Snacking Tips:

1. Take the I deserve a little reward out of eating. Reward yourselfwithother things.

2. Buy or download low carbohydrate recipes and make snacks ahead of time3. Make a menu and shopping list for the week and STICK TO IT!4. Only go down the supermarket aisles you NEED to in order to get the things

on your list

5.

Use Herbalife Protein Bars, Soy Nuts or High-Protein s nacks afterexercise

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THE PROTEIN FACTOR

Are All High Protein Diets Created Equal?- A Clinical Study

A clinical study undertaken by the Obesity Research Group at the University of Ulm, Germany wanted

to study the impact of different high protein diets on weight loss and on metabolic syndrome.

Metabolic syndrome consists of five risk factors that include high blood pressure, a large waistcircumference, elevated blood sugar and triglycerides, and reduced blood levels of HDLcholesterol; all of which increase the risk of diabetes, hypertension, and heart disease. The study consistedof male and female subjects who displayed metabolic syndrome and was split into two groups of 50subjects each with both groups following a high protein diet.

The first group was instructed to follow a diet that supplied about twice the protein obtained from atypical diet by replacing two meals a day with Herbalife's European Formula 1 and eating oneregular high protein meal each day.

The second group was also instructed to follow a high protein diet using regular grocery store foods withtwice the amount of protein they normally ate.

Both groups followed this plan weight loss program for 3 months.

During the 3 month period, the group following the Herbalife program lost 72% more weight on averagethan those who tried to eat a high protein diet using regular foods.

After 3 months, both groups were instructed to follow the same high protein maintenance programusing one Herbalife shake per day to replace a single meal. This is typically what people would useasa weight maintenance program with Herbalife once they have lost their initial weight.

They followed this regimen for 9 months. At the end of the 9 month study period, those who used theHerbalife products for the full 12 months were 50% more likely to have rid themselves of metabolicsyndrome factors and lost over 200% more body fat than those who tried the high protein diet usingconventional foods for the initial 3 month period.

Conclusions:

1.Using the Herbalife products for a high protein weight loss regimen is clinically proven to yield

significant increases in weight loss over a conventional food based high protein weight loss program.2.Continued use of the Herbalife products after a typical 90 day Herbalife weight loss plan isclinically proven to be a better way for subjects to maintain their initial weight loss, continue toreduce body fat and to reduce the risk of Metabolic syndrome symptoms.

Recommended Actions Based Upon This Clinical Study:

We recommend the use of Herbalife products to support you during a weight loss program and thecontinued use of Herbalife products after initial weight loss has been experienced to help youmaintain your results and further reduce your risk of heart disease.

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THE PROTEIN FACTOR

PROTEIN FOODS AT-A-GLANCE -The following is a list of foods and their protein content:

DAIRY PRODUCTS

Product

Egg Whites

Cottage Cheese (non-fat)

Cheddar Cheese (low-fat

Yogurt (non-fat, sugar-free with fruit)

Yogurt (non-fat, plain)

Milk (non-fat)

MEATS

Product

Beef Sirloin Roasted (lean)

Chicken Breast

Turkey Breast

Turkey Ham Slices

Pork Tenderloin

FISH

Product

Ocean-caught Fish (cooked)

Prawn, Shrimp, Crab (cooked)

Tuna (water packed)

Scallops (cooked) 9 individual

BEAN, LENTILS AND GRAINS

Product

Beans (black, pinto, etc)

Lentils

Quinoa

Tofu

Veggie Burger

HERBALIFE FOODS

Product

Formula 1 Nutritional Shake

Roasted Soy Nuts with Cardia Salt

Protein Bar

Personalised Protein Powder

Quantity

7 Whites

100g

100g

245g pot

245g

250ml

Quantity

100g

100g (oven cooked)

100g

100g

100g

Quantity

110g

85g

110g

110g

Quantity

60g

60g

60g

block

One burger

Quantity

1 Serving with 250ml non-fat Milk

One packet (28g)

One Bar (35g)

100g

Protein Content(grams)

25

28

30

11

13

10

Protein Content (grams)

26

29

29

17

26


29 to 31

18 to 22

27

25


7

9

6

7

5 to 20 (varies by brand)


18

11

12

6g spoon = 5 grams

Notes: Some ready-to-eat cereals are also good sources protein sources. Check labels; some have more than 10gramsof protein per serving.

Protein content info taken from http://nutritiondata.com

Cardia is registered trademark of Nutrition 21, inc,

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Quick-Start Weight Loss Program

Quick Start program: $4.63/meal or $9.27/day

START TODAY for just $185.45(This only includes 1x Formula 1 Nutritional Shake Mix you will need 3 x canisters per month)

Formula 1 Nutritional Shake

Mix

A healthy meal with up to 19 essential vitamins, mineralsand nutrients in four delicious flavours that can help

support weight management.

Key Benefits:

A healthy meal for balanced Nutrition Manage weight, gain better health Get 9grms of protein and healthy fibre Nourish your body with Cellular Nutrition.

Mix with 1 cup of Soy Milk, Skim Milk or Fruit Juice for acomplete and satisfying meal!

Just $3.22 per meal or $64.55 20 serving per canister

Multivitamin Complex A cellular nutrition-powered multivitamin with over 20essential nutrients and antioxidants for daily nutritionalsupport.

Key Benefits

Help support the immune system Essential nutrients for overall vitality Promotes healthy bones, skin and hair.

Ensure your consistent weight loss with great nutrition.Just 50c per meal or $1.50 per day = $44.95 per month

Instant Herbal BeverageDelicious Instant Herbal Beverage with thermogenic

benefits of green tea and fast acting botanicals for energyand weight management support.

Key Benefits:

Get an energy boost Enjoy the benefits of green tea Manage Your weight Low in calories and carbohydrates

Burn 80 calories with every glass!Just $1.29 per glass or 2.58 per day = $75.95 a month

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RECOMMENDED HERBALIFE WEIGHT LOSS PROGRAM

ITS as Simple as 3, 2, 1. Heres how it works:

3 = TAKE YOUR TABLETS 3 TIMES EACH DAY

Herbalife Multivitamin is an easily digestible and easily absorbable multivitamin made from just foodand natural herbs. It gives you all the micro-nutrients you need for great health and assists in your weightloss process. Even the Food Pyramid has multi-vitamin added to it. Its for everyone.

Why 3 times per day? Thats because food only lasts in you body for up to 4 hours and Herbalife tablesare all food based! WHY not just once a day? Well, if you are taking a vitamin that suggests taking once ortwice daily, its probably not food based. So what? Well your body doesnt recognise chemicals as food;you simply wont get the results youre looking for from a one-day vitamin. REMEMBER: FOOD =FUEL!

2 = TWO FABULOS SHAKES AND TWO ENERGY BOOSTING TEAS

Herbalifes Formula 1 Nutritional Shake Mix is designed to give you all the nutrients youd find in ahealthy and balanced meal of only 101 calories per serving.. This allows you to get great nutrition controlyour calories and LOSE WEIGHT! Formula 1 Nutritional Shake come in 4 flavours and can be made as ashake with fruit juice, skim or soy milk. You wont find a more balanced, nutritious and tasty meal for just$2.15 per meal! Replace 2 meals a day and you have just shaved off at least 2500 calories form a typicalday!

Choose from: Dutch Chocolate, Tropical Fruit, Berry, and French Vanilla

Herbalifes Instant Herbal Beverage Two times per day gives you extra energy, burns 80 calories perserving and make you feel great. Make this refreshing beverage in hot or cold water, mix into other non-calorie beverage or even in your shake! What other beverage are you drinking that does all this for just$1.29 per serving?

Choose from: Peach or Original Flavours

1 = EAT ONE HEALTHY MEAL PER DAY PLUS ONE OR TWO HEALTHY SNAKCS

JUST 3, 2, 1 AND YOULL LOSE WEIGTH LIKE CRAZY!!!!!!

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Protein Products

Personalised Protein Powder A convenient way to supplement dietary Protein, helping you staylean and fit

Key Benefits:

Boost Protein to help fight Hunger Helps maintain lean muscle mass Includes high quality soy and whey proteins Low in calories and carbohydrates

Just $1.19 per serving = $47.60 40 Servings per canister

Protein Bars

Protein Bars are a perfect between meal treat. Satisfies the hunger

but provides optimum nutritional support. Loaded with vitalnutrients and powered by 10 gram of hunger fighting protein.

Key Benefits:

Ideal for an active lifestyle and healthy weight loss Satisfies Hunger Snack alternative

Just $3.30 each = $46.00 a box of 14

Roasted Soy NutsA great snack with a savoury taste. Delectable soy protein rich

snack that can be incorporated into your weight managementprogram.

Key Benefits:

Oven Roasted Satisfies Hunger Snack alternative

Just 2.08 a packet = $29.05 a box of 14

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Weight Loss Challenge Food LogName:_______________________

Monday Tuesday Wednesday Thursday Friday

BreakfastTablets:

Time:__________ Time:__________ Time:__________ Time:__________ Time:__________

Mid-Morning Time:__________ Time:__________ Time:__________ Time:__________ Time:__________

Lunch

Tablets:


Mid-Afternoon


DinnerTablets:


Evening Time:__________ Time:__________ Time:__________ Time:__________ Time:__________

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Either:

Breakfast

1 Herbalife Formula 1

Nutritional Shake Mix with 250ml

Skim Milk or Soya Milk + of a

fresh Mango

Lunch

1 Herbalife Formula 1Nutritional Shake Mix with 250ml

Skim Milk or Soya Milk + 1 x

110g Strawberries

P.M Snack

1 Protein Snack + 1 Fruite.g. Herbalife Protein Bar + 1

medium Apple

Dinner

2 Protein Units + 2 Vegetables +

Salad + 1 Grain + 1 Fruit

e.g. 220g Grilled fish with teriyaki

sauce + 110g steamed spinach +

110g steamed carrots + mixedgreen salad + 55g brown rice +

100g mixed honeydew and

cantaloupe melon cubes

Or

1 Protein Unit + 1 fruit

e.g. 7 egg whites (hard boiled

or cooked with pan spray as

an omelette) + grapefruit

1 Protein unit + 2 Vegetables+ salad + 1 fruit

e.g. 85g roasted chicken

breast + 220g steamed

broccoli + salad greens with

seasoned vinegar + one large

orange

Or

110g non-fat cottage cheese

+ 100 g Pineapple

Meal Plan A 1200 Calories 75/110 Grams Protein

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Either:

Breakfast




fresh Mango

A.M. Snack

1 Protein Snack

e.g. Herbalife Protein Bar

Lunch




110g Strawberries

P.M Snack

1 Protein Snack + 1 Fruit

e.g. Herbalife Protein Bar + 1

medium Apple

Dinner





110g steamed carrots + mixed

green salad + 55g brown rice +



Or





2 Protein unit + 2

Vegetables + salad + 1 fruit

e.g. 170g-220g roasted

chicken or Turkey breast,

fish, Tuna or shellfish + 220g

steamed green beans + salad

greens with light dressing +

55g cup brown rice + one

large orange

Or


+ 100 g Pineapple

Meal Plan B 1500 Calories 115/135 Grams Protein

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Either:

Breakfast1 Herbalife Formula 1



fresh Mango

A.M. Snack

1 Protein Snack

e.g. Herbalife Protein Bar

Lunch




110g Strawberries

P.M Snack

1 Protein Snack + 1 Fruit

e.g. Herbalife Protein Bar + 1

medium Apple

Dinner





110g steamed carrots + mixed

green salad + 55g brown rice +



Or





2 Protein unit + 2

Vegetables + salad + 1 fruit

e.g. 85g roasted chicken or

Turkey breast, fish, Tuna or

shellfish on slice of

wholegrain bread + 110g

chopped vegetables + 20ml

tomato juice + large mixed

salad greens + one large

orange

1 packet Herbalife Roasted

Soy Nuts + one fresh orange

Or


+ 100 g Pineapple

Meal Plan C 1800 Calories 135/150 Grams Protein

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Food List for Meal PlansCooked VegetablesFOOD ITEM ONE UNIT CALORIES PROTEIN (GRAMS)

Acorn squash, baked 1 cup 85 6

Artichoke 1 medium 60 6

Asparagus 1 cup 45 4

Beets 1 cup 75 3

Broccoli 1 cup 45 5

Brussels sprouts 1 cup 60 4

Cabbage 1 cup 35 4

Cauliflower 1 cup 30 3

Carrots 1 cup 70 5

Celery, diced 1 cup 20 2

Chinese cabbage 1 cup 20 3

Collard greens 1 cup 50 5

Corn 1 ear 75 2

Eggplant 1 cup 30 3

Green Beans 1 cup 45 4

Green peas 1 cup 140 8

Kale 1 cup 35 3

Leeks 1 cup 30 1

Mushrooms 1 cup 40 3

Mustard greens 1 cup 20 3

Onion 1 cup 105 4

Pumpkin 1 cup 50 3

Red Cabbage 1 cup 30 3

Spinach 1 cup 40 4

Sweet Potato 1 cup 200 4

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Food List for Meal PlansCooked Vegetables (continued)

Raw Vegetables

FOOD ITEM ONE UNIT CALORIES PROTEIN (GRAMS)

Swiss chard 1 cup 20 2

Tomato Juice 1 cup 40 1

Tomato sauce 1 cup 100 5

Tomato soup made withwater

1 cup 85 0

Tomato vegetable juice 1 cup 45 2

Tomatoes 1 cup 70 3

Turnips greens 1 cup 30 5

Winter squash, baked 1 cup 70 7

Zucchini with skin 1 cup 30 3

FOOD ITEM ONE UNIT CALORIES PROTEIN (GRAMS)

Cabbage 1 cup 20 2

Carrots 1 cup 50 4

Cucumber 1 cup 15 1

Endive 1 cup 10 2

Pepper, green, chopped 1 cup 30 2

Pepper, red, chopped 1 cup 30 2

Pepper, yellow, chopped 1 cup 30 2

Romaine lettuce 1 cup 10 1

Spinach 1 cup 10 1

Tomatoes, chopped 1 cup 40 2

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Food List for Meal PlansStarches and Grains

Taste Enhancers

FOOD ITEM SERVING SIZE CALORIES PROTEIN (GRAMS)

Beans (black, pinto, etc) cup, cooked 115-140 7

Bread (wholegrain preferred) 1 slice 80-100 3-5

English muffin muffin 80 2

Lentils cup, cooked 115 9

Rice (brown preferred) cup, cooked 110 3

Pasta (whole grain preferred) cup, cooked 85 3

Potato, baked medium 100

Rice Cakes 2 large 70 1

Tortilla, corn 2 tortillas 120 2

CEREALS

Bran flakes cup 100 5

Oatmeal, cooked 1 cup 130 6

Shredded wheat, bite size cup 115 4

FOOD ITEM SERVING SIZE CALORIES PROTEIN (GRAMS)

Cheese, reduced fat 28 grams 58-80 2-5

Cheese Parmesan 2 Tablespoon 80 5

Nuts 14 grams 80-100 6-11

Olive Oil 1 teaspoon 40 4

Olives 10 Large 50 7

Pine nuts, sesame seeds 1 Tablespoon 50 4-7

Salad dressing, low fat 2 Tablespoon 40-80 0-2

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Food List for Meal PlansProtein Snacks

FOOD ITEM ONE UNIT CALORIES PROTEIN(GRAMS)

Cheese, mozzarella, low-fat 28 grams (1 stick) 70 8

Cottage cheese, non-fat cup 70 14

Egg, hard boiled 1 80 4

Herbalife Protein bar 1 bar 135 10

Herbalife Roasted soy nuts 1 packet 110 11

Milk, non-fat or 1% 1 cup 90-110 9

Yogurt, non-fat, sugar free 170 grams 100 5

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