Healthy Living
High Protein Diet
To optimize the benefits of a high-protein diet for individuals on GLP-1 therapy, practical dietary strategies include:
1. Prioritizing lean protein sources such as poultry, lean red meats, high protein fish, tofu, tempeh, and legumes.
2. Balancing meals with a mix of protein, healthy fats, and fiber to support overall nutrition.
3. Incorporating protein-rich snacks to maintain satiety between meals and prevent over-snacking. Examples include cottage cheese, chia seed pudding, edamame, roasted chickpeas, hummus and veggies, and of course any of our Herbalife protein snacks and shakes sold in clinic.
4. Consume at least 1/2 gram of protein per pound of weight per day.
5. Consulting any of our in-clinic providers to address dietary recommendations and ensure alignment with individual health goals.
Protein plays a vital role in weight loss management, particularly for individuals undergoing GLP-1 treatment. Embracing a high-protein diet offers tailored benefits that align with the mechanisms of GLP-1 medications, including enhanced blood sugar control, satiety promotion, muscle preservation, and weight management support. By incorporating protein-rich foods into their daily meals and snacks, GLP-1 patients can help improve their overall health and
well-being.
Carbs & Fasting
LOW CARB EATING— THE BASICS
Foods to Eat
A low carb plan should include a variety of minimally processed, low carb foods including protein sources, non-starchy vegetables, and high fat
dairy products.
Here are some of the foods to eat on a low carb plan:
Meat: beef, lamb, pork, chicken
Fish: salmon, trout, haddock, tuna
Eggs: whole eggs, egg whites, egg yolks
Non-starchy Vegetables: spinach, broccoli, cauliflower, carrots, asparagus, tomatoes
Lower Carb Fruits: oranges, blueberries, strawberries, raspberries, blackberries
Nuts & Seeds: almonds, walnuts, sunflower seeds, chia seeds, pistachios
High Fat Dairy: cheese, butter, heavy cream, Greek yogurt
Fats & Oils: lard, avocados, avocado oil, olive oil, coconut oil
If you are trying to reach or maintain a moderate weight, limit your intake of higher-calorie foods like cheese and nuts. It’s easy to overeat them.
Foods to Include in Moderation
Unless you’re following a very low carb plan, you may also want to include small amounts of the foods listed below:
Starchy Vegetables: potatoes, sweet potatoes, yams, peas, corn
Higher Carb Fruits: bananas, pineapples, mango, and
many others
Whole Grains: brown rice, oats, quinoa
Legumes: lentils, black beans, pinto beans, chickpeas
Dairy: milk and full-fat yogurt
Foods to Limit
Foods high in added sugar and carbs should be enjoyed only occasionally on a low carb plan. Depending on your daily carb allowance, you might need to limit or avoid the following foods:
Sweet Snacks: candy, ice cream, baked goods, other products that contain added sugar
Refined Grains: white rice, white pasta, tortillas, crackers
Diet & Low Fat Products: including dairy products, cereals, or crackers that are low in fat but contain added sugar
Highly Processed Foods: convenience meals, fast food, cookies, chips, pretzels
Sugar Sweetened Beverages: soda, sweet tea, sports drinks, energy drinks
Be sure to check the ingredients label of foods to find options that fit into your diet.
Sample Low Carb Meal Plan
You can alter the amount of carbs in any of the sample meals listed below by adjusting the portion sizes or including additional snacks as needed. This is a sample menu for 1 week on a low carb diet plan.
Breakfast: breakfast bowl with 2 large hard-boiled eggs, 1 tomato, and 1 cup cubed avocado. Total carbs: 19 g.
Lunch: 2.5 cups (244 g) shrimp garden salad with shrimp, lettuce, eggs, tomato, and carrots, with 2 tablespoons (tbsp), or 30 milliliters (mL), olive oil vinaigrette. Total carbs: 10.5 g.
Dinner: 3 oz (85 g) grilled chicken with 1/2 cup (78 g) roasted Brussels sprouts and 1/2 cup (93 g) cooked quinoa. Total carbs: 25.2 g.
Total carbs for the day: 54.7 g
Healthy Low Carb Snacks
If you get hungry between meals, here are some healthy, easy-to-prepare, low carb snacks that can fill you up:
a piece of fruit, Greek yogurt, one or two hard-boiled eggs, baby carrots, leftovers from the previous night, a handful of nuts, some cheese and meat
ALCOHOL
Many types of alcohol are high in carbohydrates — some packing in more carbs per serving than soft drinks, sweets and desserts. For example, beer typically has a high carb content, as starch is one of its primary ingredients. It generally contains 3–12 grams of carbs per 12-ounce (355-ml) serving, depending on various factors, such as whether it’s a light or regular variety. Mixed drinks are also typically high in carbs due to ingredients like sugar, juice and other high-carb mixers added to improve flavor. Meanwhile, pure forms of liquor like rum, whiskey, gin and vodka are all completely carb-free. To add a bit of flavor to these drinks while keeping carb intake in check, simply skip the sugary sweeteners and mix liquor with low-carb options like diet soda or sugar-free tonic water instead.
Intermittent Fasting
HOW DOES INTERMITTENT FASTING WORK?
With intermittent fasting, you only eat during a specific time. Research shows fasting for a certain number of hours each day or eating just one meal a couple days a week may have health benefits. There are several different ways to do intermittent fasting, but they are all based on choosing regular time periods to eat and fast. For instance, you might try eating only during certain period of time each day and fast for the remainder, or you might choose to eat only one meal a day two days a week. There are many different intermittent fasting schedules, however, one of the most common timelines for intermittent fasting is to fast for 12-14 hours a day, 5-6 days a week. During this time, you will fast and avoid eating. Intermittent fasting works by prolonging the period when your body has burned through the calories consumed during your last meal and begins burning fat.
During the times when you’re not eating, water and zero-calorie beverages such as black coffee and tea are permitted.
During your eating periods, “eating normally” does not mean going crazy. Research shows that you’re not likely to lose weight or get healthier if you pack your feeding times with high-calorie junk food, super-sized fried items
and treats.
But what some experts like about intermittent fasting is that it allows for a range of different foods to be eaten — and enjoyed. Sharing good, nutritious food with others and savoring the mealtime experience adds satisfaction and supports good health.
Vitamins & Supplements
B12-Tablets & Injectable $15.00
• Increases energy levels and concentration.
• Improves metabolism and helps with weight loss.
• Boosts the immune system.
• Helps with nausea.
B6-Injectable $15.00
• Metabolizes fats, carbs, and proteins. Vitamin B6 plays a crucial role in metabolizing fats,
carbohydrates, and proteins.
• Aids in stress reduction.
• Assists in hormone balance.
• Vitamin B6 is a natural diuretic.
B-Complex Tablets or Injectable $25.00
Vitamins B6, B12, & Folic Acid Essential B-Vitamins to maintain good health! Natural Diuretic Promotes Healthy Metabolism Supports Neurotransmitter Production.
Biological Effects:
• Helps reduce homocysteine levels.
• Essential for normal acceleration of cell renewal.
• Required for the breakdown and utilization of carbohydrates, fats, and proteins.
• Involved in production of neurotransmitters, hormone balancing, energy production, and immune response.
Lipo BC Tablets $25.00 or Injecatble $30.00
• Increases metabolism to burn fat.
• Removes and transports fat out of the body.
• Prevents abnormal accumulation of fat in the liver.
• Increases production of lecithin.
• Boosts energy.
• Improves liver function and detoxifies.
• Energy enhancer.
• Increases activity of the nervous system.
• Assists in Stress management.
• Improves concentration & memory.
Each tablet contains: Vitamin B1, B2, and B6 50 mg. of each, B12 50 mcg., Biotin 50 mcg, Choline, Inositol and Niacinamide 50 mg. of each, PABA 30 mg., d-Calcium Pantothenate 50mg., Folic Acid 400 mcg., Vitamin C 500 mg
HSN Complex (Hair, Skin, and Nails) $25.00
• Heal & Maintain Healthy-Looking Skin.
• Boost Skin Regeneration.
• Nourish Your Hair & Scalp with Resilience and Elasticity.
• Biotin (Vitamin B7) Thiamine (Vitamin B1) Thiamine (Vitamin B1) Horsetail Herb (Silica) Vitamin A
