Bodytrim in a nut shell

[ScrappyKat]

I've taken this off page 188 in the Body trim thread, as I've noticed a lot of people are looking for it.

The Bodytrim plan for weight loss consists of three sections.

1. Detox - eat only protein for three days, drink 2 to 3 litres of water a day, and walk for 30 minutes (2 x 15 minutes or 3 x 10 minutes is fine.)

2. Weight Loss - After the detox three days begin this section:
(1 protein serving is no more than 100 grams. Protein snack is between 50 and 100 grams) Unlimited Vegetables and Salads include: Alfalfa sprouts, Artichoke, Asparagus, Beans, Broccoli, Brussel sprouts, Cabbage, Celery, Cauliflower, Cucumbers, Eggplant, Leek, Lettuce, Mushrooms, Onions, Peppers, Salad veggies, Spinach, Squash, Tomato, Zucchini.}
Eat six times a day as follows:
Breakfast :1 protein and 1 fruit/starch
Protein snack 50 grams
Lunch: 1 protein serving plus unlimited salad or vegetables
Protein snack 50 grams
Dinner: 1 protein serving plus unlimited salda or vegetables
Protein snack 50 grams

Continue the 30 minute a day walking and the 2- 3 litres of water a day.

3. Weight Maintenance
This is similar to the Weight Loss section with a few additions/changes
Breakfast 100 -150 grams protein plus 1-2 fruit or 1-2 starch
Protein snack 50 m- 100 grams
Lunch 100 - 150 grams protein plus unlimited salad/vegetables and/or 1-2 starch plus 1-2 fruit
Protein snack 50 - 100 grams
Dinner as for lunch without starch or fruit
Protein snack 50 - 100 grams

Continue the walking and the water.

Peas, carrots, corn, bananas, nuts and potatoes can be eaten only 3 times per week.
You can eat oats for breakfast but must have a protein serve as well.
Do not go any longer than three hours without eating. You can eat hourly if necessary but it must be protein.
Have a "free" day once a week when you can eat whatever you like for two meals of the day. the next day, have an all protein day as in the Detox section.

[Chinook]

Kath,

Thank you so much for your post. I am about to begin my journey & you have covered the things I was unsure of

Very much appreciated.

Chinook

[taralee06]

can you buy the cook books from normal chemists? Are they any good?

[Akasha]

"Peas, carrots, corn, bananas, nuts and potatoes can be eaten only 3 times per week."

To my knowledge this isn`t entirely correct. Nuts are a free day only food unless you are on maintenance and when you are on maintenance Geoff says in the book not to eat them more than 2 or 3 times a week due to the fat content. Bananas breakfast. Potatoes are free day only. The rest peas, carrots, corn are no more than 2 to 3 times a week.

As much as I love the Bt forum and how great people are there for being willing to give advice and support I have found from time to time that some of the advice given from fellow members can be inacurate and have only stumbled across this when I check my Bt guide book so its something to be aware off, these days I tend to check my book first.

[Chelles]

the original email comes from a bodytrim employee responding to some questions asked by someone

[Akasha]

Really, too funny, she needs to check her book lol

[Sherrie]

Probably why fellow members get mixed up

[Akasha]

Yeah probably, it sure adds confusion to it lol lol

[Jamacu]

Hi all, this should really be at the start of this thread but I don't know how to put it there!


Eating every 2-3 waking hours is the most powerful weapon you have when it comes to weight loss and ramping up your metabolism. So remember, 3 main meals + 3 snacks a day and your metabolism will be firing on all cyclinders!



Bodytrim Food Listing:


Protein food list:

Serving size: All protein foods except protein bars and powders female: 50-100g males: 50-150g

Clams
Crab
Seafood extender
All fresh
All canned fish- e.g. tuna, salmon (in oil, spring water or flavoured)
Lobster
Scallops
Shrimp
Prawns
Octopus
Egg white
Whole eggs
Low fat cottage cheese
Low fat ricotta
Beef- all cuts
Chicken breast, thigh, all cuts
Wild game- duck, emu, kangaroo etc
Turkey
Lamb
Beef hamburger patties
Meatballs- beef, chicken, turkey etc
Deli meat, all cuts
Pastrami
Salami
Low fat sausages
Bacon
Pork
Veal
Liver


Meat substitutes/vegetarian options:

Serving size: All protein foods except protein bars and powders female: 50-100g males: 50-150g

Beef and chicken substitute
Veggie sausage
Tempeh
Tofu- hard and soft, marinated or in oil
Nut meat
Natural peanut butter
Veggie delight
TVP mince
Beans (except green beans)
Lentils
Nut and seeds (only if in weight maintenance phase)
Soy protein products
Chickpeas (use roasted chick peas in moderation and not options that have added sugar for flavouring)


Protein powders:

Serving size: 20-30g (2-3 tbsp)

Whey protein powder
Soy protein powder


Protein Bars:

Serving size: 40-50g

Low carb protein bars both commercial and homemade options


Protein pudding Serving size: Per can



Veg and salad:

Avocado (only in weight maintenance phase)
Alfalfa sprouts
Asparagus
Peas (max 2-3 times per week)
Snow peas and green beans (max 2-3 times per week as contain peas)
Beetroot- in canned variety drain juice before use
Broccoli
Cabbage
Red cabbage
Carrots (max 2-3 servings per week)
Cauliflower
Celery
Chilli
Chives
Corn (max 2-3 servings per week)
Cucumber
Eggplant
Garlic
Lettuce (all varieties)
Mushrooms (all varieties)
Onion (all varieties)
Parsley
Peppers/ capsicums (all red, green and yellow)
Radish
Spinach
Baby spinach
Zucchini
Tomatoes (all types cherry and full sized)
Turnip
Bamboo shoots
Brussels sprouts
Olives
Pickles (try to use low sodium options if possible)

Sugar free foods (these can be used when ever needed and do not count in meals or snacks)

Diet or low joule jelly
Diet beverages
Low joule or diet lollies
Sugar free caffeine or energy drinks
Sugar free chewing gum
Low joule and sugar free cordial (can be used in small amount to add to water if wanting flavour)





Vegetables and salads are not recommended for the first 3 day carb detox phase.




Wondering what to eat on a protein only day?

Below is a sample day for a female (obviously a male can follow the same, but also you may wish to increase the protein serve to 150g for the 3 main meals)

Breakfast - Omelette, 1 whole egg and 1 egg white with herbs
Snack - 50-100g of shaved deli ham
Lunch - 100g chicken breast or thigh with lemon and herb/ or garlic /or small amount of sweet chilli sauce
Snack - 50-100g of tinned tuna/ or salmon/ or sardines (flavoured or in spring water or in oil drained)/or fresh fish
Dinner - 100g lamb steak with rosemary, garlic and lemon juice lamb steak.
Snack - 50-100g of lean mince rissoles- onion and parsley


Other examples of protein foods that can be interchanged are:

bbq chicken (skin less) or Portuguese chicken (skin less),
Small cans of tuna (flavoured is fine or in spring water or oil- obviously drain the oil first)
50-100 g of cooked deli meats, such as chicken, ham, turkey or roast beef with a spoonful of dip such as hommus or tzaziki
Chicken drumstick (no skin)
A boiled egg
Small can of salmon (flavoured is fine or in spring water or oil- obviously drain the oil first)
Fresh fish
Lean mince Rissoles- add parsley, onion, herbs etc when making, can be had with sauces or dips
Meatballs with dipping sauce
50g low fat cottage cheese, with herbs if wanting
Lamb cutlet
Tofu kebab
Sausages- low fat preferable
Bacon- trimming off visible fats
Lentil burger
poached or scrambled egg
6 prawns
Crab meat
Mussels
Chicken pieces – can be with sweet chilli sauce, soy marinate, garlic paste, lemon juice and herb, or can be had plain with some dip or sauce.
Beef strips
Canned sardines
Chickpeas (watching serving size)
Lentils (watching serving size)
seafood such as fish, prawns, crab, clams, lobster, scallops
tofu
lentils
beans such as kidney beans

Each of these foods can be cooked slightly different or by adding small amounts of condiments ( marinates, sauces etc in moderation) can make loads of different combinations of great tasting foods.
If using condiments sparingly do not worry to much about the carb content of these as carb intake will be small.
Herbs and spices can be used unlimitedly.



FIBRE SUPPLEMENT

A sugar free fibre supplement is highly recommended throughout the 3 day carb detox period. Metamucil is an example of a fiber supplement or Psyllium husk (which is the fibrous ingredient in Metamucil), which can be found slightly cheaper at most health food stores. This can be taken 1-3 times a day with water.

WATER

Water intake is also important during this period. More than or equal to 2-3 litres a day is the recommended intake.
Diet/ sugar free beverages, sweets, coffee (excluding milk and sugar) and tea (excluding milk and sugar) is allowed in this phase.


SUGAR FREE SNACKS/BEVERAGES

Sugar free foods, beverages, additives (artificial sweeteners), sugar free chewing gum and sugar free sweets/lollies are allowed throughout these days when wanting/needed.
But diet/sugar free beverages, and caffeinated drinks such as coffee and tea should not be included in total daily water intake

MULTIVITAMIN

A daily multivitamin and omega 3 supplement is also recommended.



Vegetarian Food Plan



DAY 1

Breakfast- Cereal with skim milk and protein powder
Snack- Egg
Lunch- Veggie Sausages with cooked vegetables
Snack- Tinned Salmon
Dinner- Health fish cakes with coriander and chili dipping sauce ( Pg 137)
Snack- Low fat Ricotta Cheese

DAY 2

Breakfast- Egg omelette with onions, spinach and ricotta on 1 slice multigrain toast
Snack- Marinated cottage cheese with grated carrot, lemon juice and basil (pg 149)
Lunch- Prawn stir-fry without rice
Snack- Kidney Beans
Dinner- Stuffed tomatoes with garlic, onions, spinach and ricotta
Snack- Veggie sausages

DAY 3

Breakfast- Slice of multigrain toast with smoked salmon, cottage cheese and lettuce
Snack- Protein Bar
Lunch- Smoked Salmon salad with lettuce, tomatoes, olives and onions.
Snack- Low fat cottage cheese
Dinner- Trout with creamy avocado sauce and asparagus (pg 138)
Snack- Egg

DAY 4

Breakfast- 1 protein shakes and 1 cup of mixed berries
Snack- Low fat cottage cheese
Lunch- Lentil and Spinach Soup (pg 98)
Snack- Boiled Egg
Dinner- Caramelised onions on grilled salmon and salad
Snack- Tuna

DAY 5

Breakfast- 1 slice toast with scrambled eggs
Snack- Protein Shake
Lunch- Tofu Skewer with vegetables
Snack- Chickpeas
Dinner- Grilled tuna with ligurian olives and basil tapenade (pg 140)
Snack- Canned Salmon

FREE DAY

Breakfast-Cereal with skim milk and protein powder
Snack- Canned tuna
Lunch- Meal of you choice
Snack- Cottage Cheese
Dinner- Free meal of your choice
Snack- Egg

PROTEIN ONLY DAY

Breakfast- Egg omelette (one egg and an additional egg white)
Snack- Canned salmon
Lunch- Lentils cooked in garlic and pepper
Snack- Tofu and garlic pepper sauce
Dinner- Veggies Sausages
Snack- Cottage Cheese
__________________

[amyf]

Jamacu - How does including fish in your meal plan make it vegetarian?
Can the Bodytrim program be done successfully if one is a pure vegetarian/vegan (no animal products at all)?

[Chelles]

Some people consider fish 'vego' (weird)

If you are properly vego you can do it using eggs/dairy/nuts/lentils/tofu/tempeh (obviously if you are vegan you'd skip the eggs and dairy)
However you'd expect to lose weight much more slowly than a carnivore as all of those products will contain carbs that aren't found in the animal products.

[beccajayne]

Thank you for all this info in the one spot. Made it very easy to find out what I needed without having to search through heaps of posts.

[bexs]

thank you for supplying this info, I was starting to get a little confused about the whole system!!

[Joviane]

Hi, Im just getting started and was wondering if i can have coffee with a dash of cream or milk and a sweetner tablet on induction? Thanks.

[cush79]

Hi there
I was wondering if anyone can help me? Im about to do the bodytrim diet for the second time. First time was very successful loosing about 14 kg. The problem is this time our second baby is still waking through the night All I do is get up give her a bottle to have in bed and go back to sleep myself im only awake about 5 mins at the most but was wondering if anyone knows if this will effect my weight loss?
Thnk you