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Vemma Bod•ē™ Transformation Plan

Weekly Carb Cycle Schedule

Weekly Carb Cycle ScheduleBod-e Basics Brochure


Weeks 1 to 3 (of each 4-week cycle)


Week 4 (of each 4-week cycle)



LOW-CARB DAYS

Purpose: To help enhance your body's burning potential.*

  • 1 Bod•ē Shake daily (one within 30 minutes of waking)
  • 1 Bod•ē Burn daily (one during the afternoon; counts as one serving of smart protein)
  • 1 Bod•ē Cleanse daily (take for seven consecutive days at least once a month or a seven-day cycle every other week for a deeper cleanse)
  • First meal that consists of: One Bod•ē Shake
  • Remaining four meals that consist of: One serving of smart protein, one serving of smart fats and unlimited veggies (spaced out every three hours)

HIGH-CARB DAYS

Purpose: To help boost your body's metabolism into high gear.*

  • 2 Bod•ē Shakes daily (one within 30 minutes of waking and one to replace your lunchtime meal)
  • 1 Bod•ē Burn daily (one during the afternoon; counts as one serving of smart protein)
  • 1 Bod•ē Cleanse daily (take for seven consecutive days at least once a month or a seven-day cycle every other week for a deeper cleanse)
  • First and third meals that consist of: One Bod•ē Shake
  • Remaining three meals that consist of: One serving of smart protein, one serving of smart carbs and unlimited veggies (spaced out every three hours)

EXERCISE

For maximum results, we encourage you to commit to exercising for five minutes a day to start with, followed by a day of rest on your guilt-free day. Exercise is a key component to helping shed the pounds and keep the weight off. Ensure you are replenishing key nutrients and electrolytes by using Bod•ē Thirst before, during and/or after exercise.

RECOMMENDED GOAL: Work up to at least 30 to 60 minutes of exercise per day, utilizing cardio and strength training. Examples: speed walking, jogging, biking, swimming, kickboxing, tennis, strength training, yoga, weights, boot camp training




Smart Food Guide

SMART PROTEINS

Protein is essential for weight loss management since it helps build muscle.*

Recommended Serving Size:
Palm-size portion

  • Bod•ē Shake, Bod•ē Burn
  • Dairy: cottage cheese (low fat), eggs, egg substitutes, Greek yogurt (nonfat plain), yogurt (low carb/high protein)
  • Poultry: chicken, duck breast, ostrich, turkey breast (low sodium)
  • Red Meat: beef (lean cuts), buffalo (ground), elk, roast beef (low-sodium deli), venison
  • Seafood: catfish, clams, cod, crab, halibut, lobster, mussels, salmon, scallops, shrimp, snapper, tilapia, trout, tuna
  • Vegetable Protein: tempeh, texturized vegetable protein, tofu
  • White Meat: pork (lean)

SMART VEGETABLES

Vegetables fortify your body with vitamins, minerals and fiber.

Recommended Serving Size:
Two fist-size portions

Artichokes, arugula, asparagus, beets, bok choy, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, endive, green beans, kale, lettuce, mixed greens, mushrooms, mustard greens, okra, onions, peppers, radicchios, radishes, rhubarb, romaine, rutabaga, snow peas, spinach, sprouts, squash, tomatoes, turnips, zucchini

SMART CARBS

Carbohydrates are vital for energy.*

Recommended serving size:
Fist-size portion

  • Dairy: milk (1% or skim), yogurt (low fat) with fruit
  • Bread: corn tortillas, whole grain breads, whole grain English muffins, whole grain tortillas
  • Fruit: apples, apricots, bananas, berries, grapes, kiwi, melons, oranges, tangerines, peaches, nectarines, pears, pineapple, plums
  • Grain: amaranth, barley, bran cereals, buckwheat, corn, couscous, long grain brown rice, oatmeal, popcorn, quinoa, spelt, whole grain cereals, wild rice
  • Pasta: brown rice pasta, whole grain pasta
  • Root Vegetables: potatoes (russet, red, gold; small 1-1/2" diameter), sweet potatoes/yams (small 2" diameter, 4" long)
  • Legumes: beans (boiled or low-sodium canned), edamame, lentils (boiled or low-sodium canned), peas

SMART FATS

Healthy fats help keep you feeling full longer.*

Recommended Serving Size:
Thumb-size portion

  • Dairy: cheese (low fat), feta cheese, mozzarella (low fat)
  • Dressings: balsamic vinaigrette, creamy salad dressing (low fat), mayonnaise
  • Fruit: avocado, olives (large)
  • Nuts & Seeds: almond butter (with salt), almonds (raw, whole), peanut butter (natural, with salt), peanuts (raw, chopped), pecans (raw, chopped), pumpkin seeds, sesame butter/tahini, sunflower seeds, soy nuts (roasted, lightly salted), walnuts (raw, chopped)
  • Oils: canola oil, fish oil, flaxseed oil, olive oil, safflower oil



SMART BEVERAGES

Water, almond milk (unsweetened), tea, brewed coffee with noncaloric sweeteners (if desired), Bod•ē Thirstand Verve® Zero Sugar. Limit specialty coffees, creamers and sugars as they are a source of refined carbohydrates.

SMART CONDIMENTS

Vinaigrettes, barbeque and wine sauces, as well as herbs and spices are recommended; however, any condiment of choice should be used sparingly. Choose lower sodium options when possible.