Summary of my weight loss:
I have loss 18 kg + 25.5 inches with 2 Herbalife shakes + 1 normal meal.
I loss another 1 kg + 24.1 inches after I stopped taking Herbalife shakes.
To date, I have lost a total of 19 kg + 49.6 inches of my body.
I'm currently taking 2-3 normal meals per day.
I'm no longer dependent on Herbalife Shakes for more than 5 years.


Disclaimer:
All Herbalife Food Products are Halal Certified
except for Chocolate Peanut Protein Bar.
Click link for more details.

Copyright:
Please note that all photos and text is solely own by ADIEHA and can only be used with strict permission from the owner. It is not allowed to download, to store, to copy and paste, to reproduce, to use or to modify the photos and text in any way, alone or in any other context, without the written permission by the owner in advance. For any inquiries email me at adieha@gmail.com


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Tuesday, March 05, 2013

Example of High Fibre Menu

Note of advise: If you increase your fiber intake too suddenly, then your body will not have enough time to adjust. Increasing your fiber intake too quickly, can lead to bloating, gas, cramping and constipation. Introduce high-fiber foods to your diet over several weeks and drink plenty of water to prevent these side effects.

Q: salam adieha. dlm blog awak, awak ade mention RDI fibre utk female 25g. mcm mustahil aje nak dptkan fibre sebyk tu setiap hari. boleh tak tunjukkan cth menu with HL shakes as a guide utk dptkan fibre yg cukup. TQ in advance.

A: bagus soalan ni. anyway, byk cara utk increase fibre intake dengan mudah. kene tau la ape makanan yang high in fibre. boleh refer pada link Fibre Contents in Food. boleh snack dgn nuts, seeds and fruits. pestu pilih untuk consume makanan2 yang high in fibre la untuk setiap meal. pestu untuk menolong increasekan fibre intake, boleh letak psyllium husk atau benefibre dalam air awak. jangan lupe kire calorie jugak. papepon, arini kite focus on fibre saje. untuk selidik berapa banyak fibre dalam setiap makanan boleh search kat www.fatsecret.com.

Goal for all females: consume close to 25g of fibre daily.

MENU with HL shakes

upon waking up : plain water
BREAKFAST : HL shakes -> wait 1/2 hour -> teamix -> plain water
in between : plain water
LUNCH : HL shakes -> wait 1/2 hour -> teamix -> plain water
in between : plain water
DINNER : Normal meal -> wait 5-10 minutes -> teamix -> plain water
in between : plain water
before bedtime : plain water

Fact: Did you know that 2 scoops of F1 cappuccino has 5g of fibre, and 2 scoops of F1 vanilla/chocolate/strawbery/tropical fruit has only 2.4g of fibre? so if you want the same amount of fibre (as F1 cappuccino) for all flavours, use 4 scoop instead of just 2 scoops. You can easily increase your fibre intake just by increasing the amount of F1 in your shakes.



Breakdown MENU with HL shakes

BREAKFAST (total of fibre: 9.7 g)

HL shakes
- 2 scp of F1 cappuccino (5 g of fibre)
- X scp of F3 (nil)
- 25g Nestum (1.9 g of fibre)
- 100 ml soy milk (1.3 g of fibre)
- 150 ml plain water (nil) ~ to make the shakes less thick. :P

TEAMIX or NRG Tea
- 1/4 or 1/2 tspn of Teamix or NRG Tea (nil)
- 1 tspn of Psyllium Husk or Benefiber (1.5 g of fibre)
- 250 ml hot plain water (nil)

LUNCH (total of fibre: 9.7 g)

HL shakes
- 2 scp of F1 cappuccino (5 g of fibre)
- X scp of F3 (nil)
- 25g Nestum (1.9 g of fibre)
- 100 ml soy milk (1.3 g of fibre)
- 200 ml plain water (nil) ~ to make the shakes less thick. :P

TEAMIX or NRG Tea
- 1/4 or 1/2 tspn of Teamix or NRG Tea (nil)
- 1 tspn of Psyllium Husk or Benefiber (1.5 g of fibre)
- 250 ml hot plain water (nil)

DINNER (total of fibre: 5.8)

FRUIT as starter
- 1 slice of papaya (0.7 g of fibre)

NORMAL MEAL ~ katelah mknn western
- 1/2 cup of mashed potato (1.4 g of fibre)
- 1 serving of fish/chicken the size of a deck of cards (nil)
- 1/4 cup of mixed veggie (2.2 g of fibre)

TEAMIX or NRG Tea
- 1/4 or 1/2 tspn of Teamix or NRG Tea (nil)
- 1 tspn of Psyllium Husk or Benefiber (1.5 g of fibre)
- 250 ml hot plain water (nil)

GRAND TOTAL : 25.2 g of fibre

Yes.. i did it!!! :P

....

awak mintak menu with HL shakes aje, tp sy bg menu lg 1 without HL shakes. coz i know ade yg follow blog sy ni tak amik HL pon. menu without HL shakes ni 3 normal meal + 1 snack. depends la pd cukup ke tak fibre intake. kalo boleh muatkan fibre dlm 3 normal meal pon ok jgk. tp tak salah kalo nak letak snack kat celah2, asalkan jgn lupe jage calorie intake sekali. :P

MENU without HL shakes

upon waking up : plain water
BREAKFAST : Normal meal -> wait 5-10 minutes -> plain water
in between : plain water
LUNCH : Normal meal -> wait 5-10 minutes -> plain water
in between : plain water
SNACK : Light meal -> wait 5-10 minutes -> plain water
in between : plain water
DINNER : Normal meal -> wait 5-10 minutes -> teamix -> plain water
in between : plain water
before bedtime : plain water



Breakdown MENU without HL shakes

BREAKFAST (total = 10 g of fibre)

Normal Meal ~ mkn cereal la ye.
- 1 cup of Muesli with dried fruits and nuts2 (6.2 g of fibre)
- 1 cup of Milk (nil)
- 1/4 of medium banana sliced (0.8 g of fibre)

Beverage #1
- 250 ml of Orange Juice (0.5 g of fibre)
- 1 tspn of Psyllium Husk or Benefiber (1.5 g of fibre)

Beverage #2
- 3 tbsp of Milo (1 g of fibre)

LUNCH (total = 6 g of fibre)

FRUIT as starter
- 1 wedge of watermelon (1.1 g of fibre)

NORMAL MEAL ~ katelah mkn nasi + lauk pauk
- 1/2 cup of cooked rice (0.3 g of fibre)
- 1 serving of fish/chicken the size of a deck of cards (nil)
- 1/2 cup of chopped cauliflower (1.2 g of fibre)
- 1/2 cup of chopped carrot (1.8 g of fibre)
- 1/2 cup of mushroom (0.4 g of fibre)

Beverage #1
- a juice made from 2 limes (0.4 g of fibre)
- 1/2 tspn of Psyllium Husk or Benefiber (0.8 g of fibre)
- 250 ml plain water (nil)

SNACK (total = 3.1 g of fibre)
- 1 set of Tuna Salad Sandwich with Lettuce (1.8 g of fibre)

Beverage #1
- 100 ml of Soy milk (1.3 g of fibre)

DINNER (total = 5.9 g of fibre)

FRUIT as starter
- 1/2 a mango (1.9 g of fibre)

NORMAL MEAL ~ katelah mknn spaghetti bolognese
- 1/2 cup of cooked spaghetti pasta (1.3 g of fibre)
- 1/4 plate of bolognese sauce (2.3 g of fibre)
- 1 cup of lettuce salad with assorted vegetables (0.8 g of fibre)

GRAND TOTAL : 25 g of fibre

Yes.. i did it again!!! :P

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