BODY COMPOSITION & THE PROTEIN FACTOR Body Composition Losing weight is one of the biggest challenges faced by the world today with over 65% of people qualifying as overweight according to medical measurement standards. The reason most people can’t lose weight is because surveys show that over 70% of people try the “go it alone” approach. Dr Heber’s research tells us that this is the least successful method of losing weight. The body is a very complex machine and the guidance and assistance of a professional coach AND a scientifically sound programme is proven to increase success by over 300%.
Vs. The biggest reasons for failure on a weight loss programme are hunger and energy loss. What Dr Heber and his fellow scientists discovered is that protein helps weight loss candidates to control their hunger. He also observed that most people have a diet that’s deficient in protein and that causes them to lose lean muscle mass and to crave food all the time. Because they don’t know exactly what kind of foods to eat, they invariably eat the wrong things that are high in simple sugars or carbohydrates such as fast foods, cakes, pastries or sweets and they wind up putting weight on.
The Skinny on Fat & Our Body
□ Our
body should be made up of muscles, skeleton, water, skin, organs and a healthy proportion of fat
□ Men need 5-18 % body fat for good health & women need 15 – 25 % body fat for good health. Excess fat results in fat around your organs and a higher disease risk and/or lower body fat on the hips and thighs (mainly in women) which is for child bearing
□ The older you are, the harder it is to lose the fat around your organs □ Fat is lighter than muscle but takes up more volume
Week 1 Handout – Body Composition & The Protein Factor
1/17
BODY COMPOSITION & THE PROTEIN FACTOR For Fuel our bodies use:
□ Sugar first, then □ Protein and finally □ Fat Why Is Fat So Hard To Burn? Fat is for survival, for times of famine – it helps to keep us alive for longer during periods during these periods of distress. Think back to when we were “hunter gatherers” and there wasn’t a store on every corner for us to ‘pick up something on the way home’. If food was in short supply, we basically went hungry – often for long periods of time and our bodies developed a ‘survival’ mechanism that enabled us to sustain life for sometimes, long periods of time.
Three Ways We Store Fat: 1. In times of famine or ‘poor nutrition’ the body stores fat for survival 2. If we eat too many carbohydrates that convert to sugar quickly in our blood stream and we do not ‘use’ them by burning them off with exercise then we will ‘wear them as fat’ 3. If we ‘skip’ meals and do not give our bodies regular meals then not only does the body turn to protein for energy but it will also store everything you eat as fat to survive if the protein runs out.
Why Cutting Calories Doesn’t Work! Cutting Calories Will ‘Lose Weight’ Only For A Short Time...Your body will then adjust to the low energy input by slowing its metabolism down and by using protein (your muscles) for energy. This will result in decreased muscle which will result in decreased metabolism and as a result decreased health and any extra calories which then are consumed will be stored as fat. When storing fat and / or cutting calories, the challenge then is when you go back to eating ‘normally’ the body continues to store fat, your lean muscle mass has reduced (your engine that burns the fat) and you are likely to yo-yo back up to twice what you were in the first place because you are still storing fat, and you don’t even have the same sized engine that you started out with and therefore your ability to burn fat is reduced!!
So How Do We Lose Fat Healthily? a. Starve the body of easily converted sugar in the form of processed starches and simple carbohydrates b. Increase the amount of protein we take in to keep our lean muscle mass healthy and growing – every lb of muscle burns 14 calories – sounds like a GREAT reason to ensure that we have the right amount of lean muscle mass to me!! c. Increase our daily intake of good nutrition to get our bodies out of starvation/survival mode.
Week 1 Handout – Body Composition & The Protein Factor
2/17
BODY COMPOSITION & THE PROTEIN FACTOR Why Can’t We Do This Successfully With Our Regular Lifestyles? a. b. c. d. e. f. g.
We have fast food diets high in fat and low in nutrients Overly processed convenience foods Sedentary lifestyles – we are not burning the calories we are eating Deficiencies in our nutrients – eg fibre and protein Deficiencies in our food due to long storage and transportation of foods Lack of proper rest Fast lifestyle which does not allow for regular meal intake.
In order to effectively burn fat, we must use it as a source of fuel. To do this in a healthy way, we need to decrease quick sugars and increase protein and good nutrients. This will keep the body working at optimum and help steady and increase metabolism.
Our Bodies Are A Balance Of Energy a. Energy IN via the food we eat b. Energy OUT via the processes in our bodies that require energy, and through work and play
If energy IN is MORE THAN energy OUT ð we wear the excess energy as FAT! This Process Is Called Our Metabolism: Resting metabolic rate is the amount of energy you burn at rest
□ Normally for women it’s around 1500 calories □ Normally for men its around 2500 calories If your resting metabolic rate is low for you then it is usually due to either medication, yo-yo dieting or age The trick is to balance our caloric intake with the amount of fat, carbohydrates and nutrition that we take into our bodies. For example, you could eat 4 chocolates per day and 1200 calories for energy but you will not get any protein and will not get many nutrients for healthy workings of your organs and hormones and chemical processes.
This Concept Is Called ‘Empty Calories’ We eat the energy (the chocolates) but it has no nutritional value and therefore we have major deficiencies and land up storing it all as fat! Due to the poor nutritional value of many of our foods through fast growth processes and long transportation, many of our calories are empty. The Challenge is to get the best form of nutrition including complex carbohydrates, protein and fats & all the micro nutrients you need for survival for the lowest caloric value. To achieve this, you will keep your body performing by giving it all the nutrition and protein it needs. You will also burn fat by not giving it quick sugars and starches and you will be getting all this for less calories than you Week 1 Handout – Body Composition & The Protein Factor
3/17
BODY COMPOSITION & THE PROTEIN FACTOR burn which will ensure good quality Weight reduction (fat loss).
3 Ways To Make Your Body A Fat Burner: 1. Eat enough nutrition 2. Eat enough protein 3. Starve your body of the ‘quick sugars’ found in starches and processed foods
So What Does All Of This Mean? The cheapest, healthiest way of getting all the nutrition, protein and energy you need for the day for the LEAST amount of EMPTY CALORIES is in the form of a scientifically measured amount of food. Whether you want to lose fat or just maintain good health, the best advice we can give you would be to introduce a high quality, high protein and high nutritional programme to your routine to ensure you start your day with exactly the right amount of macro- and micronutrients required for healthy living...
TIP: Don‛t obsess with the scale. Instead, look at/focus on your cm loss and the fitting of your clothes as what matters. What your measurements will tell us is how your resting metabolic rate and fat percentage are responding to your changing habits. You WILL ‘eventually‛ lose ‘weight‛ if you are burning body fat. The Power Of Protein It seems everywhere we look, someone is promoting a new diet that praises the power of protein. But whether 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 the amount 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 it’s usually between 80-100g □ For men 100-150g
My Protein Factor is: _________ grams/day
.
Tip: If you are not exercising then you need the lower end of your specific protein factor and if you are exercising then it‛s advisable to eat the middle of the range of your particular protein factor. If you eat more protein than you use, you will store the excess as FAT!
A necessity for every body Week 1 Handout – Body Composition & The Protein Factor
4/17
BODY COMPOSITION & THE PROTEIN FACTOR Protein is an important component of every cell in the body. It is an organic compound, composed of 22 amino acids, otherwise known as the building blocks of life. Protein is stored in muscles and organs and the body utilizes it to build and repair tissues, as well as for the production of enzymes and hormones. Proteins also make it possible for blood to carry oxygen throughout the body. Along with fat and carbohydrates, protein is a "macronutrient," meaning the body needs relatively large amounts of it. The Institute of Medicine of the National Academy of Sciences has concluded that our daily protein requirements should be 10% to 35% of our total caloric intake, with men needing slightly more than women. A lack of protein can cause loss of muscle mass, decreased immunity, as well as weakening of the heart and respiratory system. Most food is high in carbohydrates, as it is cheaper to manufacture and lasts longer on the shelves so finding food high in protein is not always easy. Hybridisation of foodstuffs during the agricultural revolution means that most food, especially grains, do not have the amount of protein in them that they 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 made up of amino acids, 9 of which are essential. (Your body needs them and cannot make them for itself – they have to be ingested.) They are not stored and so a daily supply of all 9 is necessary
There Are Two Types Of Protein: 1. 2.
Animal Proteins Plant Proteins
Animal proteins can come with a high percentage of saturated fat - For example, a 6oz steak contains 16g saturated fat Fish and poultry are best sources of ‘lean’ (no saturated fat) protein - eg 6oz Salmon –4g saturated fat
Week 1 Handout – Body Composition & The Protein Factor
5/17
BODY COMPOSITION & THE PROTEIN FACTOR Benefits Of Increasing Your Protein Intake
□ □ □ □ □
Protein is a hunger buster – helping you feel fuller for longer Protein has a gentle, steady effect on blood sugar You no longer ‘crave’ carbohydrates as sugar drop is not as significant Protein helps build muscle that keeps you younger longer 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 protein is that it raises your resting metabolism by maintaining muscle mass. As we age, muscle mass decreases without exercise, so staying fit is a key to burning fat by keeping your metabolism high. Protein also leads to a much less rapid rise and fall of blood sugar and insulin, so you avoid the "sugar highs and lows" after eating sweets without adequate protein. Certain foods, however, provide a healthier resource for protein than others.
How Can We Get The Amount Of Protein We Need Each Day Without Taking In The Saturated Fat And Other Empty Calories That Could Be Harmful To Our Health? Consider the source You can obtain healthy sources of protein without high levels of saturated fat. For example, soybeans, nuts and whole grains provide protein without much saturated fat and offer plenty of healthful fibre and micronutrients as well. If you’re looking for yet another great way to obtain healthy protein, vegetable sources of protein found in Herbalife’s Formula 1, are high quality and have lower calorie levels with virtually no added fat. Herbalife® products personalise your daily protein intake to match your body’s needs. With a variety of shakes and snacks, the Herbalife programme helps you build or maintain lean muscle while providing healthy weight management support.
Tip: The Soy Bean is a complete protein (it contains ALL 9 Essential Amino Acids) and it does not come with ANY saturated Fat!
Week 1 Handout – Body Composition & The Protein Factor
6/17
BODY COMPOSITION & 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 waist circumference, elevated blood sugar and triglycerides, and reduced blood levels of HDL cholesterol; all of which increase the risk of diabetes, hypertension, and heart disease. The study consisted of male and female subjects who displayed metabolic syndrome and was split into two groups of 50 subjects 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 a typical diet by replacing two meals a day with Herbalife's European Formula 1 and eating one regular high protein meal each day. The second group was also instructed to follow a high protein diet using regular grocery store foods with twice 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 average than 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 program using one Herbalife shake per day to replace a single meal. This is typically what people would use as a 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 the Herbalife products for the full 12 months were 50% more likely to have rid themselves of metabolic syndrome factors and lost over 200% more body fat than those who tried the high protein diet using conventional 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 is clinically proven to be a better way for subjects to maintain their initial weight loss, continue to reduce 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 the continued use of Herbalife products after initial weight loss has been experienced to help you maintain your results and further reduce your risk of heart disease.
Week 1 Handout – Body Composition & The Protein Factor
7/17
BODY COMPOSITION & 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)
Quantity 7 whites 100g 100g 245g pot 245g 250ml
Protein Content (Grams) 25 28 30 11 13 10
Cooked weight 100g 100g (oven cooked) 100g 100g 100g
Protein Content (Grams) 26 29 29 17 26
Weight 4oz/110g 3oz/85g 4oz/110g 4oz/110g
Protein Content (Grams) 29 to 31 18 to 22 27 25
Quantity 2.4oz/60g 2.4oz/60g 2.4oz/60g ¼ block one burger
Protein Content (Grams) 7 9 6 7 5 to 20 (varies by brand)
MEATS Product Beef Sirloin Roasted (lean) Chicken breast Turkey breast Turkey ham slices Pork tenderloin
FISH Product Ocean-caught fish (cooked) Prawns, shrimp, crab (cooked) Tuna (water packed) Scallops (cooked) – 9 individual
BEANS, LENTILS AND GRAINS Product Beans (black, pinto, etc.) Lentils Quinoa Tofu Veggie burger
Note: Some ready-to-eat cereals are also good protein sources. Check labels; some have more than 10 grams of protein per serving.
HERBALIFE® FOODS Product
Quantity
Formula 1 shake
1 serving with 250ml Non-fat milk 1 One packet (1oz/28g) One bar (1.23oz/35g) 100g
Formula 1 Bar Roasted Soya beans Protein Bar Personalised Protein Powder
Protein Content (Grams) 18 13.4 11 10 83 (6g spoon = 4.99 grams)
Protein content info taken from http://www.nutritiondata.com
Week 1 Handout – Body Composition & The Protein Factor
8/17
BODY COMPOSITION & THE PROTEIN FACTOR Preferred Programme Formula 1 Shake Mix
The body needs balanced nutrition to perform optimally. If you want to safely and comfortably control or maintain your weight, Formula 1, a meal in a glass for weight control, can help you to reach your goals with long-lasting results. A healthy meal with up to 23 essential vitamins, minerals and nutrients in six delicious flavours that can help support weight management programme. Can be mixed in many ways e.g. mix with 250ml of Soy Milk and 110gm of Fruit for a complete and satisfying meal! Key Benefits: A healthy meal for balanced nutrition Manage weight, gain better health Get 10.6*grams of Soy protein and healthy fibre (*based on Cookies & Cream) Nourish your body with Cellular Nutrition Just £1.31 per meal or £27.60 per 21 Serving Canister
Formula 1 Meal Bar
The body needs balanced nutrition to perform optimally. If you want to safely and comfortably control or maintain your weight, Formula 1, a meal as a bar for weight control, can help you to reach your goals with long-lasting results. Herbalife Formula 1 Bar is a delicious, filling and convenient way of getting a complete and calorie controlled meal with the essential nutrients your body needs. For weight control, replace 2 meals a day with a Formula 1 bar, or alternatively replace 1 meal with a Formula 1 Shake and 1 with a Formula 1 bar, and 1 nutritious meal. Key Benefits A healthy meal for balanced nutrition Versatile & Portable Nourish your body with Cellular Nutrition 8.1 grams of fibre
Manage weight, gain better health Low GI 13.4 grams of Soy protein
A box of 7 bars costs £15.65
Formula 2 Multivitamin Complex
Herbalife Formula 2 Multivitamin Complex is a nutritional supplement containing key vitamins and minerals and a unique blend of herbs to complement your daily diet. It is used in conjunction with Herbalife Formula 1 shakes as part of your weight management programme. A Cellular Nutritionpowered multivitamin with over 20 essential nutrients and antioxidants, including folic acid, calcium and iron. Ensure your consistent weight loss with great nutrition. Key Benefits: Essential nutrients for overall vitality Support healthy weight management and your immune system Promote healthy bones, skin and hair Just £15.20 for a 30-day supply
Week 1 Handout – Body Composition & The Protein Factor
9/17
BODY COMPOSITION & THE PROTEIN FACTOR Fibre & Herb Tablets
Thermojetics Instant Herbal Beverage
Fibre & Herb is high in soluble fibre which helps to optimise your digestive health by supporting the body’s natural elimination of waste and toxins. Key Benefits • A nutritional supplement to help you increase your daily fibre intake to support digestive health • High in soluble fibre to help the body with the natural elimination of waste and toxins • Ideal to use in conjunction with Herbalife Formula 1 shakes and Formula 2 Multivitamin Complex as part of your weight management programme and to support overall healthy nutrition Just 56p per day or £16.85 for a month’s supply
The perfect beverage – combining ancient herbal wisdom with modern day science, this low-calorie beverage contributes to your well-being and helps with normal vitality. A delicious instant tea with the antioxidant and thermogenic benefits of green and black tea and fast-acting botanicals for energy and weight-management support. Served either hot or cold and available in four flavours, Original, Raspberry, Lemon and Peach. Key Benefits: Get an energy boost Enjoy the benefits of green tea Manage your weight Low in calories and carbohydrates Aerobics in a cup! Burn 80 calories with every glass or cup! The more you drink the more you shrink! Just 33p per glass/cup or twice a day for a month at £19.85
Protein Products Personalised Protein Powder
Protein Bars
Your body needs adequate protein daily to stay strong and healthy. Personalised Protein Powder is a convenient fat-free way to supplement your diet with protein, helping you to stay lean and fit. It also allows you to personalise your protein intake. By consuming the correct amount of protein for your body you can help maintain lean muscle mass which increases your metabolism and helps you burn more calories. Most importantly, protein can help curb hunger so it’s the perfect addition to your Formula 1 shakes. Key Benefits: 5g of protein in each tablespoon measure Satisfy and control hunger Support adequate protein intake with low-fat, high quality vegetable based protein Build and maintain lean muscle mass Boost your metabolism with increased muscle mass £21.25 per canister for 60 servings, just 35p for each 5 grams of protein! Enjoy a tasty Protein Bar as a healthy snack when you need a little extra energy or just fancy a sweet snack on-the-go. Each bar contains 10g of protein for sustained energy release. Use it as a snack or a dessert. Available in three tempting flavours: Vanilla Almond, Chocolate Peanut and Citrus Lemon. Key Benefits: 10g of protein in each bar Super-chewy texture to last longer
Approximately 140 calories per bar
A box of 14 bars costs £11.55. Just 82p each of pure indulgence!
Week 1 Handout – Body Composition & The Protein Factor
10/17
Meal Plans Meal Plan “A” – 1200 Calories – 75/110 Grams Protein Either:
Or:
Breakfast 1 Herbalife® Formula 1 shake mix + 250ml semi-skimmed milk or soya milk + one ½ of a fresh mango
1 protein unit + 1 fruit 4oz/100g non-fat cottage E.g. 7 egg whites (hard boiled cheese + 4oz/100g or cooked with pan spray as an pineapple omelette) + ½ grapefruit
Lunch 1 Herbalife® Formula 1 shake + 1 fruit: 2 large end scoops (2 tablespoons) Formula 1 Shake Mix + 250ml semi-skimmed milk or soya milk + 1 x 4oz/110g strawberries
Or:
1 protein unit + 2 vegetables + salad + 1 fruit E.g. 3oz/85g roasted chicken breast + 8oz/220g steamed broccoli + salad greens with seasoned vinegar + one large orange
P.M. Snack 1 protein snack + 1 fruit E.g. Herbalife® Protein Bar + 1 medium apple Dinner 2 protein units + 2 vegetables + salad + 1 grain + 1 fruit E.g. 8oz/220g grilled fish with teriyaki sauce + 4oz/110g steamed spinach + 4oz/110g steamed carrots + mixed green salad + 2oz/55g brown rice + 4oz/110g mixed honeydew and cantaloupe melon cubes
Week 1 Handout – Body Composition & The Protein Factor
11/17
Meal Plans Meal Plan “B” – 1500 Calories 115-135 Grams of Protein Either:
Or:
Or:
Breakfast 1 Herbalife® Formula 1 shake mix + 250ml semi-skimmed milk or soya milk + one ½ of a fresh mango
1 protein unit + 1 fruit 1 cup (100g) non-fat E.g.: 7 egg whites (hard boiled cottage cheese + 1 cup or cooked with pan spray as an (100g) pineapple omelette) + ½ grapefruit
A.M. Snack 1 protein snack E.g.: Herbalife® Protein Bar Lunch 1 Herbalife® Formula 1 shake + 1 fruit: 2 large end scoops (2 tablespoons) Formula 1 Shake Mix + 250ml semi-skimmed milk or soya milk + 1 x 4oz/110g strawberries
2 protein units + 2 vegetables + salad + 1 grain + 1 fruit E.g. 6 -8 ounces/170-220g roasted chicken or turkey breast, fish, tuna or shellfish + 8oz/220g steamed green beans + salad greens with light dressing + 2oz/55g cup brown rice + one large orange
P.M. Snack 1 protein snack + 1 fruit E.g.: Herbalife® Protein Bar + 1 medium apple Dinner 2 protein units + 2 vegetables + salad + 1 grain + 1 fruit E.g.: 8oz/220g grilled fish with teriyaki sauce + 4oz/110g steamed spinach + 4oz/110g steamed carrots + mixed green salad + 2oz/55g brown rice + 4oz/110g mixed honeydew and cantaloupe melon cubes
Week 1 Handout – Body Composition & The Protein Factor
12/17
Meal Plans Meal Plan “C” – 1800 Calories 135-150 Grams of Protein Either: Breakfast 1 Herbalife® Formula 1 shake mix + 250ml semi-skimmed milk or soya milk + one ½ of a fresh mango
Or:
Or:
1 protein unit + 1 fruit E.g. 7 egg whites (hard boiled or cooked with pan spray (olive oil) as an omelette) + ½ wholegrain muffin + ½ grapefruit
2oz/55g non-fat cottage cheese + 1 slice wholegrain toast + 2oz/55g pineapple
A.M. Snack 1 protein snack E.g. Herbalife® Protein Bar Lunch 1 Herbalife® Formula 1 shake + 1 fruit: 2 large end scoops (2 tablespoons) Formula 1 Shake Mix + 250ml semi-skimmed milk or soya milk + 1 x 4oz/110g strawberries
P.M. Snack 1 protein snack + 1 fruit E.g. 1 Herbalife® Protein Bar + 1 medium apple
2 protein units + 2 vegetables + salad + 1 grain + 1 fruit E.g.: 3oz/85g chicken or turkey breast, fish, tuna or shellfish on one slice of wholegrain bread + 4oz/110g chopped vegetables + 200ml tomato juice + large mixed salad greens + one large orange
1 Herbalife® Protein Bar + one fresh orange
Dinner 2 protein units + 2 vegetables + salad + 1 grain + 1 fruit E.g. 6 to 8 oz/170-220g grilled fish with teriyaki sauce + 4oz/110g steamed spinach + 4oz/110g steamed carrots + tossed green salad with light dressing + 4oz/110g wholegrain pasta + 4oz/110g watermelon
Week 1 Handout – Body Composition & The Protein Factor
13/17
BODY COMPOSITION & THE PROTEIN FACTOR Protein Foods Food item
Reference Size
Calories
Protein (Grams)
Egg whites
7 whites
115
25
Cottage cheese, non-fat
4oz/110g
140
28
Herbalife® 2 tablespoons Formula 1 Shake Mix + Semiskimmed/unsweetened soya milk
1 Shake Mix
180
18
Herbalife® Formula 1 Bar
1 bar
207
13.4
Bacon, back dry cured (grilled)
3oz/85g, cooked weight
218
24
Beef, lean
3oz/85g, cooked weight
145-160
25
Beef sausage
3oz/85g, cooked weight
214
12
Chicken breast
3oz/85g, cooked weight
140
25
Lamb chop (grilled)
3oz/85g, cooked weight
209
18
Pork chop (grilled)
3oz/85g, cooked weight
220
24
Pork sausage
3oz/85g, cooked weight
259
11
Turkey breast
3oz/85g, cooked weight
135
25
Fish Ocean-caught fish
4oz/110g, cooked weight
112
29 to 31
Prawns, shrimp, crab
3oz/85g, cooked weight
85
18 to 22
Tuna (water packed)
½ tin/93g
105
27
Scallops – 9 individual
4oz/110g, cooked weight
150
27
Salmon fillet
1 fillet/100g
149
26
Fish Fingers
3 fingers/90g grilled
165
12
Vegetarian Soy Bacon (varies) e.g. Quorn
4 slices
80
21
Soy Hot Dogs (varies)
2 links
110
22
Soy Mince
1 oz/28g
120
24
Soy Burgers
2 burgers
160
26
Tofu, firm (varies)
2 oz/55g
180
20
Week 1 Handout – Body Composition & The Protein Factor
BODY COMPOSITION & THE PROTEIN FACTOR Fruits Food Item
Reference Size
Calories
Protein(Grams)
1 medium
75
3
Apricots
3 whole
50
3
Avocado
¼ average fruit
80
2
Banana
1 small
100
3
Blackberries
4 oz/110g
75
8
Blueberries
4 oz/110g
110
5
4 oz/110g cubed
55
1
Cherries
20
80
2
Grapes
4 oz/110g
115
2
½ fruit
40
2
4 oz/110g cubed
60
1
Kiwifruit
1 large
55
3
Mango
½ large
80
3
Nectarine
1 large
70
2
Orange
1 large
85
4
Papaya
½ large
75
3
Peach
1 large
70
3
Pear
1 medium
100
4
4 oz/110g, diced
75
2
2 small
70
2
4 oz/110g, sliced
50
4
1 medium
45
3
4 oz/110g balls
50
1
Apple
Cantaloupe Melon
Grapefruit Honeydew Melon
Pineapple Plums Strawberries Tangerine Watermelon
Week 1 Handout – Body Composition & The Protein Factor
BODY COMPOSITION & THE PROTEIN FACTOR Cooked Vegetables Food Item
Reference Size
Calories
Protein(Grams)
Artichoke
1 medium
60
6
Asparagus
4 oz/110g
45
4
Aubergine
4 oz/110g
30
3
Beetroot
4 oz/110g
41
2
Broccoli
4 oz/110g
45
5
4 oz/110g Baked
44
1
Cabbage
4 oz/110g
35
4
Cauliflower
4 oz/110g
30
3
Carrots
4 oz/110g
70
5
Celery
4 oz/110g, diced
20
2
4 oz/110g
20
3
1 ear
75
2
Green Beans
4 oz/110g
45
4
Green Peas
4 oz/110g
140
8
Kale
4 oz/110g
35
3
Leeks
4 oz/110g
30
1
Mushrooms
4 oz/110g
40
3
Mustard greens
4 oz/110g
20
3
Onion
4 oz/110g
105
4
Pumpkin
4 oz/110g
50
3
Red Cabbage
4 oz/110g
30
3
Spinach
4 oz/110g
40
4
Spring Greens
4 oz/110g
50
5
Sweet Potato
4 oz/110g
200
4
Swiss Chard
4 oz/110g
20
2
Butternut Squash
Chinese Cabbage Corn
Week 1 Handout – Body Composition & The Protein Factor
BODY COMPOSITION & THE PROTEIN FACTOR Beans, Lentils and Grains Food Item
Reference Size
Calories
Protein(Grams)
Beans (black, red kidney)
2.4oz/60g
60-80
4-7
Lentils
2.4oz/60g
80
9
Quinoa
2.4oz/60g
90
6
Couscous
2¾oz/80g
88
3
Baked Beans in Tomato Sauce (Reduced sugar & salt variety)
½tin/207g
131
9.5
1oz/28g (1 stick)
70
8
2oz/55g
70
14
1
80
4
Herbalife® Protein Bar
1 bar
140
10
Milk, non-fat or 1%
250ml
90-110
9
Soup, Tomato, made with non-fat
250ml
120
6
1 oz/28g(about 17 crisps)
110
7
1 6oz/170g carton
100
5
Protein Snacks Cheese Mozzarella, low-fat Cottage Cheese, non-fat Egg, hardboiled
milk Soy crisps Yogurt, non-fat, sugar-free
Week 1 Handout – Body Composition & The Protein Factor
