LOSING
WEIGHT
THROUGH
EATING
A health system that manages weight safely and without dieting.
“Xndo are specialty food retail shops for weight loss.
We provide ready-to-eat meals, drinks, confectionary
and supplements to help you lose and manage
weight.”
C
O
N
T
E
N
T
S
What is Xndo
2
The Xndo Lifestyle
3
Some Facts About Your Diet
4
How To Lose Weight
5
Reduce 1000 KCAL Per Day!
6
my4 simple steps To Lose Weight
8
Weight Loss And Exercise
10
All About Xndo Meals
12
Noodles For Health
14
Low Calorie Rice
15
Why Xndo Drinks
16
Good To Know When Losing Weight
17
My Personal Weight Loss Journal
18
Xndo’s Fans Favorite Picks
20
Xndo VIP Privileges
21
1
THE XNDO LIFESTYLE
WHAT IS
XNDO
HOW IT STARTED
In 2006, Lars Brittsjo put together a team
of doctors, scientists, food technologists,
dietitians and nutritionists in Singapore
Science Park with the objective of finding
a solution to sustainable weight loss to
help fight the pandemic of obesity.
THE XNDO SYSTEM
The team developed a system of products
and programs that provides a practical
and healthy solution to weight loss, as well
as making it possible to sustain the weight
loss over time. This is done while still
satisfying taste buds, living without hunger
pangs, and being able to socialize with
friends over a nice meal. Xndo considers
your lifestyle needs.
2
EAT FOR LIFE
We all need to eat in order to sustain life. Most of us may not
consider that as the primary motivation when having a meal, but we
certainly all love to eat!
EATING FOR PLEASURE
As much as we need food to live, we also eat for both pleasure
and social reasons. A nice meal with good friends is important and
enjoyable. However, food has calories that will make you put on
weight if you overindulge. That is where Xndo can help you to enjoy
eating and socializing while managing your weight at the same time.
WEIGHT LOSS MUST BE SUSTAINABLE
Whatever method you choose to lose weight, it must be possible
to do over time while fitting your lifestyle needs and providing
you with eating pleasure as well as satisfying your cravings and
hunger pangs. This is why a temporary diet will not work since the
moment you reach your target weight and go back to “normal”
eating, everything else also goes back to “normal” as well. All
the weight that was lost is regained and often a bit more! That is
where the Xndo lifestyle “kicks” in!
GOOD TO KNOW
With Xndo ready-to-eat meals in your daily diet you can reduce your
calorie intake by 400 to 700 calories (KCAL) or more per day. You are
still eating real and delicious food in full portion sizes and will very
soon see happy results on the scales.
3
SOME
FACTS ABOUT
YOUR DIET
GOOD TO KNOW
INCREASE
METABOLIC RATE
Using Xndo Products will help to
increase your metabolic rate. This
will result in more effective burning
of calories throughout the entire day.
YOU ARE WHAT YOU EAT
Many people think that they can eat anything and as much as they like, as
long as they just exercise more. Exercise is good but it cannot compensate
for bad eating habits. Xndo promotes a balanced diet. Your calorie
intake should be 50% from protein, 30-35% from carbohydrates and
10-15% from fat. You should also avoid trans-fats and choose complex
carbohydrates. This will help you to achieve a healthy body composition.
YOU NEED CALORIES
Calories are the body’s source of energy and we need them as much
as our car needs petrol. They are essential for proper bodily functions.
The problem comes when your calorie intake is greater than your energy
output. The excess calories are turned into fat and stored as body fat. This
is when you start to put on weight.
CALORIES, PROTEIN, CARBOHYDRATE AND FAT
Calories come from either protein, carbohydrates or fat in your food. With a
modern lifestyle carbohydrates should be limited to about 30-35% of your
calorie intake, but for many people carbohydrates make up as much as
70-80% of their diet. . Simple carbohydrates are especially easy to turn into
body fat. Proteins on the other hand, are difficult for the body to turn into
body fat.
UP YOUR PROTEINS
Try to get protein up to 50-60% of your daily calorie intake. Before protein
is turned into fat it will repair muscle tissue, which in turn uses up energy
(calories). It will also build lean muscle which increases your metabolic rate
and burns more calories. Put simply, it means that 1 calorie from protein
is less “dangerous” than 1 calorie from carbohydrates.
4
HOW TO
LOSE WEIGHT
LOSE 1KG PER WEEK
Xndo will help you to reduce about 1000 calories (KCAL) per day
by simply replacing some of your food and drinks with Xndo food
and drinks. For most people this will result in weight loss of about
1kg per week.
REDUCING YOUR CALORIE INTAKE
By introducing Xndo meals into your daily eating you can reduce
your daily calorie intake by 400 to 700 calories (KCAL) or even more.
You will still be eating delicious food yet will not be on a diet, and very
soon will see happy results on the scales.
BLOCK CARBS AND FAT
If you also incorporate our drinks and snacks into your daily regime
you will find that you have less snack cravings and feel comfortably
full throughout the day. Some of our drinks will also help you to
block calories from carbohydrates and fat in your diet.
DON’T RUSH
At Xndo we recommend you lose less than 1kg per week. Losing
weight is not a race; it is a slow and steady reduction that is easier
to sustain once you have reached your ideal weight. Rapid weight
loss may also damage your internal organs; after all, it is your health
that we are concerned about.
GOOD TO KNOW
LOW FAT
IS A
MYTH
Calories
from
fat
are
highly
“misunderstood” in their contribution to
body fat. You actually need 10~15% of
fat in your daily calorie intake to sustain
proper brain and nerve functions as well
as the transport of vitamins and minerals
throughout your body. Simply said, fat is
good for you. In fact, the only fat you need
to be weary of are trans-fats. In reality
you may find it difficult to consume 15%
of fat every day.
5
REDUCE 1000 KCAL
PER DAY!
6
TEA
DINNER
TOTAL 2438 KCAL
LUNCH
Wanton Noodles Dry
411 KCAL*
Kopi
154 KCAL*
Ban Mien Noodles
475 KCAL*
Soya Bean Milk
138 KCAL*
Muffin
237 KCAL*
Curry Chicken Rice
592 KCAL*
Red Bean Soup Without
Coconut Milk
381 KCAL*
Apple
50 KCAL*
SAVE
1093
KCAL
Wanton Noodles Dry
411 KCAL*
Xndo
White Coffee
33 KCAL
+ Boost Metabolic
Rate & Satiety
Ban Mien Noodles
475 KCAL*
Xndo
Peach Drink
7 KCAL
Xndo
Grape Drink
6 KCAL
+ Absorb Fats
+ Block Carbs
Xndo Calorie Saver
Cookie Crisp Bar
130 KCAL
+ Boost
Metabolic Rate
Xndo Curry
Chicken Rice
212 KCAL
Xndo
Teh Tarik Hazelnut
30 KCAL
Xndo
Enzyme Drink
41 KCAL
+ Boost Metabolic
Rate & Satiety
+ Detox
TOTAL 1345 KCAL
INCLUDE
& REDUCE CALORIES (KCAL)
TYPICAL
SINGAPORE MAKAN
B R E A K FA S T
STILL EATING YOUR FAVORITE FOOD!
* Source: Health Promotion Board Singapore
7
MY4 SIMPLE STEPS TO LOSE WEIGHT
STEP
1
STEP
STEP
3
REPLACE
Many of our products will help you
to increase your metabolic rate and
also increase your satiety (feeling of
fullness). The increased metabolic
rate will help burn calories more
effectively throughout the day. The
feeling of satiety will help to reduce
your snack cravings. This includes
our Coffees, Teas, Smoothies,
Multigrain drinks and more.
Take an Xndo calorie controlled meal
or a Xndo shake instead of your
ordinary meal at least once every
day. This helps to reduce your daily
calorie intake by 400 to 700 calories
(KCAL) or more per day.
Singapore
Herbal Chicken
Rice
176 KCAL
8
DETOX
To have a constant well-functioning,
regular and clean intestine is important
for weight loss. A healthy metabolism will
support a more efficient weight reduction.
Stored toxins can bind to fat and make it
more difficult for the fat to break down.
The Xndo Enzyme range is an excellent
way of looking after your intestine but
also provides friendly bacteria, vitamins,
minerals and high levels of antioxidants
such as SOD to your system.
Enzyme
Orange Drink
41 KCAL
Enzyme Digest
27 KCAL
STEP
2
BLOCK
GOOD TO KNOW
Caramel Coffee
35 KCAL
Drink an Xndo carbohydrate blocking drink with your meal to reduce the
calories contributed from carbohydrates in the food. Similarly an Xndo fat
absorbing drink taken after the meal will reduce the calories contributed
from fat.
Japanese
Chicken Rice
249 KCAL
4
BOOST
Mango
Drink
8 KCAL
Peach
Drink
7 KCAL
Morning
Goodness
Multi-Grain
Drink
122 KCAL
Xndo meals have a low calorie
density. This means that you
will have a nice filling portion
but with less calories. Xndo
meals may have as little as 1/2
or 1/3 of the calories that you
would normally get through your
ordinary meal.
9
WEIGHT LOSS AND EXERCISE
SIMPLE MOVEMENTS
There is a big difference between exercising for fitness and
exercising for weight management. To lose weight through fitness
training is both very hard and not sustainable over time. The kind
of exercise needed for weight-loss is kinetic exercise to keep your
metabolic rate high and static exercise to stimulate your muscles.
BURNING CALORIES THROUGHOUT THE DAY
A good kinetic exercise for weight management is to simply take a
walk, but it must be at least 30 minutes continuous walking in order
to impact your metabolic rate. The body’s metabolic rate determines
the rate at which you will burn your body fat.
GOOD TO KNOW
1kg of body fat consists of 9000KCAL. In one
hour of walking/jogging, you will only burn about
300KCAL. This means that you have to exercise for
about 30 hours in order to burn off 1kg of body fat.
Most of us would have a difficulty finding “another”
30 hours to fit into our busy week. You would also
be “over-exercising”, with potential harm to your
body including damage to your knees. Only when
your calorie intake is reduced will you be able
create the calorie deficit needed to manage your
weight properly.
PROTECT YOUR MUSCLES
When you lose weight, your body burns off muscle before it burns
your fat reserves, which is exactly what you don’t want to happen.
In order to “signal” to the body that it must avoid burning muscle,
you need to do some simple static exercises. This can be achieved
by adding some push-ups, light weights or similar activity into your
daily routine.
GOOD TO KNOW
In order to lose weight we often resort to going on a diet and/or a “I
should exercise more” journey. When dieting, you are reducing your
daily calorie intake by basically eating less. This leaves you feeling
hungry and deprived of all the good food that you like. You may also
be missing out on your precious socializing time. Now with Xndo,
you can eat comfortably while socializing with friends and family,
and still manage your weight.
10
11
ALL
ABOUT
XNDO
MEALS
XNDO CALORIE
CONTROLLED MEALS
Our delicious ready-to-eat meals are
calorie controlled and nutritionally
balanced. Xndo meals have low
calorie density. This means that you
will have a nice filling portion but
with fewer calories. Actually, much
fewer calories. Often our meals
have as little as only 1/2 or 1/3 of the
calories that you would normally get
in a regular meal. This will help you
to reduce your daily calorie intake
while still feeling full and having your
nutritional needs met.
12
TASTY AND DELICIOUS
Xndo provides a good selection of meals to satisfy different tastes
that you can enjoy for many years ahead. Do not hesitate to add
your favorite spices to the meal to personalize it to your liking. Add
some chili, pepper or tomato sauce, just as you would with any
other food.
PROTEIN AND FIBRE
Xndo meals will help you to increase your daily intake of both
protein and fibre. There are many health benefits from having more
protein and fibre, including regulating your blood sugar release and
reducing hunger pangs throughout the day.
GOOD TO KNOW
A plate of Chicken Rice is normally around
700 calories (KCAL). A Nasi Biryani with
Chicken or Laksa can easily be over 800
calories (KCAL). Many fast food meals can
be in excess of 1000 calories (KCAL). In
comparison, Xndo Meals are often below
200 calories (KCAL) with our record low
Singapore Herbal Chicken Rice meal being
only 176 calories (KCAL).
WHY ARE XNDO MEALS SO LOW IN CALORIES
Xndo meals are prepared using carefully selected foods. We are
simply avoiding any high calorie foods and use only low calorie
dense ingredients. There are no chemicals or other materials added
to reduce calories.
XNDO MEALS ARE SAFE
Xndo meals are extremely safe due not only to all-natural ingredients
and no added preservatives, but also to an advanced packaging
process that leaves the food sterile without any bacteria, virus or
fungi inside the pack.
READY TO SERVE
Xndo meals use the latest food packaging technology, called retort.
The cooked meal is sealed in an aseptic pouch and heated to a point
of sterilization so that micro-organisms are killed in the process. This
keeps the food fresh inside the pouch until its best before date. Before
consuming, simply heat the content of the pouch in a microwave or
just put the pouch in hot water for a few minutes.
13
NOODLES
FOR
HEALTH
120 grams of Xndo Noodles have only 17 calories (KCAL). They
are so low in calories that it’s virtually impossible to put on weight
from eating them. The fibre in Xndo Noodles contains more than
16 types of amino acids which are also very low in fat. Thus, they
are effective in lowering LDL cholesterol and blood sugar. The
nutritional benefits of Xndo Noodles will assist in a positive healthy
diet and will give you a prolonged feeling of fullness.
GOOD TO KNOW
By introducing Xndo meals into your
eating, you can reduce your daily
calorie intake by 400 to 700 calories
(KCAL) or even more. You will still be
eating real and delicious food as you
are not on a diet, and you will very
soon see happy results on the scales.
LOW
CALORIE
RICE
Xndo rice contains 67% less calories, 79% less carbohydrate,
and has 8 times more fibre than ordinary rice. The lower
carbohydrate and increased fibre promotes slower sugar
release. In fact, Xndo rice has even less carbohydrate and
more fibre than brown rice, thus supporting a healthy lifestyle
and being an excellent help in managing weight.
14
GOOD TO KNOW
Using Xndo products will result in slower
release of sugar into the blood stream.
Therefore, you will feel more energetic and
have less desire to snack.
15
WHY XNDO DRINKS
GOOD TO KNOW
WHEN LOSING WEIGHT
BLOCKING CALORIES
Some of the Xndo drinks will help in blocking carbohydrates when
eating your normal food while others will help to absorb fat from
the food you are eating. They can help to reduce your daily calorie
intake by an estimated 300 to 500 calories (KCAL).
EXERCISE FOR WEIGHT
A good kinetic exercise for weight management is to simply take a
walk. Make sure to walk continuously for at least 30 minutes or it
will not have much impact on increasing your metabolic rate. The
body’s metabolic rate determines the rate at which you will burn
body fat.
INCREASING METABOLIC RATE
Many of the Xndo drinks will help to increase your base metabolic
rate so you will burn more calories more effectively throughout the
day. This will further help you to reduce your stored body fat.
CONTROLLING SUGAR RELEASE
Drinks such as XNDO coffees stimulate a slower sugar release into
your bloodstream. By reducing the sugar peak when eating you will
feel more alert and stay full much longer. This will help you greatly
with your snack cravings.
PROTEINS VERSUS CARBOS
Proteins are harder for the body to turn into body fat and are
therefore less likely to add body weight, whereas Carbohydrates are
the opposite and also stimulate hunger and sweet cravings. Carbs
give you an immediate sugar high that makes you feel good and
alert, but within 1-2 hours the sugar level drops and you feel tired
and hungry. Avoiding sugar peaks helps you feel more energetic
and also makes you less likely to put on weight.
GOOD TO KNOW
Many drinks are very high in calories.They are of course very quick
and easy to consume, A Bundung drink is 150 calories (KCAL), which
is as many calories as in some of the Xndo meals - just in a drink!
Furthermore, the sugar content is often high in drinks, making them
even worse for your health and weight.
16
17
MY PERSONAL WEIGHT LOSS JOURNAL
Name :
Height :
Caloric Equalization :
Orientation
Ideal Weight (kg)
M: Ht - 80 X 0.7
F: Ht - 70 X 0.6
Advisor / Outlet :
Week 1
My Ideal Weight :
Week 2
My Target Weight to Lose :
Week 3
Week 4
My Target Date :
Week 5
Week 6
Week 7
Date :
Date :
Date :
Date :
Date :
Date :
Date :
Date :
Time :
Time :
Time :
Time :
Time :
Time :
Time :
Time :
Current Body Weight (kg)
Body Fat (%)
Man: 10.0 - 19.9; preferably <15%
Woman: 20.0 - 29.9; preferably <25%
Body Fat Weight (kg)
BF% X Wt
Visceral Fat
1-9; preferably: <3
Muscle (%)
Man: 32.9 - 35.7; preferably: >34%
Woman: 25.9 - 27.9; preferably: >27%
Body Age (-5)
BMR (KCAL)
Metabolic Rate (%)
Man (BMR/wt/24*100) Ideal: 100-105%
Woman (BMR/wt/21.6*100) Ideal: 105% - 108%
%
%
%
%
%
%
%
BMI (kg/m2)
Asian: 18.5 - 22.9; Caucasian: 18.5 - 24.9
18
19
XNDO’S FANS FAVORITE PICKS
VIP
PRIVILEGES
At Xndo we offer a comprehensive rewards system for our VIP members.
[ REPLACE ]
[ REPLACE ]
[ REPLACE ]
JAPANESE CHICKEN RICE
249 KCAL
SEAFOOD LAKSA NOODLE
163 KCAL
SINGAPORE HERBAL
CHICKEN RICE
176 KCAL
As a VIP member you will:
RECEIVE
[ BLOCK ]
[ BLOCK ]
[ BLOCK ]
GRAPE DRINK
6 KCAL
TEH TARIK ORIGINAL
31 KCAL
PINEAPPLE PASSION TEA
20 KCAL
20%
DISCOUNT
On recommended retail
price on all products.
20
[ BOOST ]
[ BOOST ]
[ DETOX ]
ORANGE COFFEE
34 KCAL
MORNING GOODNESS
MULTI-GRAIN DRINK 122 KCAL
ENZYME ORANGE DRINK
41 KCAL
EARN
POINTS
For every purchase points
will be added to your
personal VIP account that
can later be redeemed for
free products.
GET
SPECIAL
35%
DISCOUNT Offers
Get a one time 35%
discount during your
birthday month.
From time to time.
Visit www.xndo.net for more information
21
120116p