Get the facts!
Recommended Diet:
Model the DASH Diet by the American Heart Association
Three meals and three snacks daily will help control hunger
Do not starve yourself. If you do, your thyroid (metabolism) stops functioning.
Up to 30-40 grams of Fat daily
Up to 50 grams of Carbs per meal
Up to 15grams of Carbs per snack
Always 20-35grams of Fiber daily ~ if it has 5 or more grams of Fiber per serving is a “free carb” food so
eat up!
We suggest 1200-1800 calories per day
Drink a glass of water prior to meals and snacks. Strive for two liters or 8 glasses per day
Food for thought - One pound equals 3500calories. So think about it this way: to lose one pound a week
you need to eat 500 calories less per day.
Include:
Fruits and Vegetables (fresh or frozen) 3-4 servings for a 1600 calorie diet
Whole grains (the darker the better, no wheat, and definitely no white breads) 6 servings allowed for a
1600 calorie diet. An example is “Aunt Millie’s Honey and Crunchy Oat “ Bread is 6 grams of fiber per
slice.
Beans 4-5 servings per week for a 1600 calorie diet
Fish preferably oily fish high inomega-3 fatty acids (salmon, trout, tuna, mackerel) 3-6oz cooked per
day for a 1600 calorie diet
OR
Skinless Poultry and Lean Meats 3-6oz cooked per day for a 1600 calorie diet - Laura’s Lean, 97% fat
free meat.
Fat-free and Low-fat Dairy Products 2-3 servings for a 1600 calorie diet (Prefer Almond Milk that is
low in sugar) .
Saturated/ Trans (Bad Fats) - You want this total to be less fats then 10% of the total fat.
Avoid:
Any Soft Drinks
No processed meats
Bread that has less than 5 grams of fiber
Foods that are mostly saturated fats or trans fats
Yellow cheese (i.e. cheddar)
Potatoes / sweet potatoes/ chips/ corn
Foods that end in “ose” (fructose, sucralose)/ corn syrup
Canned vegetables and fruits
Sweeteners that contain aspartame (sweet N Low, Equal, Splenda)
Vitamin Enriched Waters- these have hidden sugars.
Watch your salads they have croutons, bacon, cheddar cheese and……
Watch out for Labeling on Food with words Hydrogenated-especially Partially Hydrogenated, Refined,
cold-pressed, low-fat, fat-free, reduced-fat
Preferred choices:
Olive oil/ coconut oil/ Pam cooking spray
Mono-unsaturated or poly-unsaturated fats- good fats
Vinaigrette salad dressings on the side
Hummus: use carrots or cucumbers for dipping
Avocados
Nuts (not sweetened or salted)- Handful only/ not packaged or roasted in oil
Always opt for fresh or frozen foods
Organic when possible
Almond/ silk milk
Meats and cheese from the deli
*If good for a week allow one cheat but no more than 600 calories*
Ideas for Snacks
Pack your snacks and lunch the day before
Kashi Brand Cereal/Bars
Zip lock fresh veggies (carrots, cucumbers, tri-color peppers sliced, cherry tomatoes) and fruit
Individual Packaged Hummus
Salsa
Guacamole
Natural Peanut Butter 1-2 tsp on half of banana or other fruit
Almonds no salt or seasoning not roasted in oil
Sandwiches cut in four sections
Eating OUT
Research before you go-use your “Lose It” or “My Fitness Pal” or Google the Menu
Make sure you check how your food is prepared/marinated
Whole Butter is better choice
Use Vinagrette dressing or olive oil on the side of your salads
TIPS:
READ YOUR FOOD LABELS AND PLAN AHEAD!
Drink water before meals and while exercising. We recommend COLD water because it revs up your
metabolism which will burn more calories. Drinking the recommended water intake will keep you well
hydrated, satiated and will reduce cravings.
NEVER go to the grocery store hungry
Keep a food diary. Apps like “Lose It” or “My Fitness Pal” are excellent! Once you know what you are
eating and how much, you will be able to reduce the amount without having to count every calorie.
Weigh yourself daily after going to the restroom and without your clothing, but do not focus just on your
weight because as you continue exercising you will build muscle and lose inches.
Get enough sleep! Sleep deprivation is associated with obesity you excrete cortisol
Eat your fruit – fruit juice doesn’t count  / don’t drink your fruit / do not drink your calories.
Stock up on raw vegetables for snacks. Carrots, celery sticks, broccoli, cherry tomatoes and cauliflower
make for smart snacking. Plain veggies are a free food
Stay away from canned goods or boxed meals… fresh is always better. (Smart Ones are approved)
When going out to eat ask how they prepare their food. Look for hidden ingredients. Ask if they cook with
Lard/Marinades with sugar/aspartame etc…
Natural sweeteners ONLY (for example- Stevia or Truvia) this is stronger than sugar.
Keep portions smaller than your fist except for plain veggies and Protein portion the size of a deck of
cards (about ½ the size of your fist or ½ cup cooked meat)
Cooking your own meals at home using fresh ingredients is always the best option
Bell Peppers have been called “the world’s healthiest food”! They are loaded with good nutrition and low
in calories. Both hot and sweet peppers have been linked to burning fat and contain capsaicin which
boots metabolism and keeps immature fat cells from fully developing.
Remember, FIBER UP to SLIM DOWN. Look for foods with high fiber content. Kashi Brand is a great
option.
*Healthy seasonings- oregano, rosemary, cayenne, low-fat paprika, onion, garlic, bell pepper, basil, lemon
juice, curry and cumin
Low Carb Examples:
Vegetables – Asparagus, beets, bok choy, broccoli, Brussel sprouts, cabbage, carrots, cauliflower, celery,
cucumber, eggplant, garlic, green beans, kale, leeks, mushrooms, okra, onions, parsnips, peppers,
pumpkin, salad greens, dark spinach, Swiss chard, tomatoes, turnips, zucchini
Fruits - Avocado, blackberries, cranberries, grapefruit, lemon, lime, olives, raspberries, rhubarb,
strawberries
Nuts/Seeds – Almonds, brazil nuts, coconut, flax seed, hazelnuts, pistachios, pumpkin seeds, sunflower
seeds, walnuts
Dairy – Pale colored cheeses (goat cheese, mozzarella, Monterrey jack) plain low fat Greek yogurt,
cottage cheese. Some of the best brands to choose from would be: Brummel and Brown spread made with
yogurt, Smart Balance Heart Right Light buttery Spread.
Meat, Fish & Poultry – Egg whites are preferred (limit yolks), beef, buffalo, chicken- cooked and off the
bone, fish, lamb, pork, turkey, venison – these are all lean meats
Beverages – Almond milk, coconut milk, broth, coffee, tea, skim or 1% milk, LOTS of WATER!
Miscellaneous – Dark chocolate 85% is great sweet treat
High Fiber Foods:
Apple with skin –medium (5gms)
Pear (5.1 grams)
Almonds 1oz (4.2 grams)
Pecans 2oz (5.4 grams)
Black Beans, cooled 1 cup (13.9 grams)
Split Peas, cooked 1 cup (16.3 grams)
Pinto Beans, cooked 1 cup (15.4 grams)
Navy Beans, cooked 1 cup (19 grams)
Kale, cooled 1cup (7.2grams)
Winter Squash, Cooled (6.2 grams)
Broccoli, raw 1 cup (6 grams)
Raspberries (raw) 1cup (8 grams)
Blackberries (raw) 1 cup (8 grams)
Avocado (raw) 1 medium (11 grams) “make fresh guacamole”
Lima Beans, cooked half cup (6.6 grams)
Prunes, 1 cup (7.7grams)
It is all about making BETTER CHOICES!
Exercise:
Here’s the secret: be unpredictable!
Your body stores calories to prepare for an emergency. Create the emergency! Park far away, run up a
flight of stairs you would normally walk or switch up your exercise regimen. Your body will set its’
metabolic burn meter to high because it senses a change and new challenges. This is what muscle
confusion is all about. Do you prefer a tread mill or a bike? Start your workout slow, then go extremely
fast for a few minutes, slow again, vary the incline or the resistance, do a program and just simply mix it
up. You are a survival machine and it figures out your routine quickly. With exercise, routine is your
enemy. Try early morning exercise with different machines challenging yourself all the time. Zumba,
Pilates, Jazzercise, wall climbing, hot yoga and Cross fit are great examples of alternating muscle groups.
Remember as you lose weight you will lose inches. You will feel the difference, see the difference with the
fit of your clothes and people will start noticing. Don’t go by weight alone; keep inches in mind as well.
Ultra Burn Injections:
This injection is an all-natural mixture of vitamin b12 and amino acids which help promote weight loss by
its’ fat burning properties. These key ingredients will give you the energy you need to maintain a healthy
regimen while boosting your overall health. Ultra Burn injections should be done once weekly at a cost of
$25/ injection or $76 for a package of four (your month’s supply). You do not need an appointment to
receive your Ultra Burn weekly, just simply walk in during our business hours.
What’s in it?
Amino acid group – Methionine, Choline and Inositol- (little fat burners) they are all fat loving agents that
attack non-essential fat stores in your body
Vitamin B12- (energy) also metabolizes fats, carbohydrates and fatty acids
Important Resources
www.womenshealthmag.com/ www.menshealth.com
GoodRx app for discount on medication
www.Cater4youlouisville.com / add promo BodyRX for discounts.
Phentermine acts as a stimulant and is used as an appetite suppressant.
Take phentermine before breakfast or 1-2 hours after breakfast.
It is generally well tolerated.
However, some common side effects can be:

Dry mouth

Constipation

Insomnia

Headache

Elevated blood pressure or increased heart rate or restlessness.
If you develop constipation you can take Miralax, Senna S, Colace or Dulcolax suppository.
If you have any questions or concerns call the office right away.
Hours of Operation:
Tuesday 11am – 7pm ( No weight loss held)
Wednesdays 11am – 7 pm
Thursdays 11am - 7pm
Fridays 9am – 5pm
Saturdays 8am - 1pm
(502)882-8680
www.bodyrxlouisville.com