PROTEIN 101. By David Heber, M.D., Ph.D.

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1 PROTEIN 101 By David Heber, M.D., Ph.D. It seems everywhere we look someone is promoting a new diet that praises the power of protein. But whether you want to lose or gain weight, or maintain your current weight, the importance of protein goes far beyond physical appearance and muscle building. A NECESSITY FOR EVERY BODY 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. Protein also makes 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 percent to 35 percent 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. 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. 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 fiber and micronutrients as well. If you re looking for yet another great way to obtain healthy protein, vegetable sources of protein found in Herbalife Formula 1 shakes, are high qualities and have lower calorie levels with virtually no added fat. Herbalife products personalize your daily protein intake to match your body s needs. With a variety of shakes and snacks, Herbalife weight-management program helps you build or maintain lean muscle while providing healthy weight-management support. Now that you ve increased your knowledge of protein, you can effectively enhance your diet and allow good health to take shape. 1 P a g e

2 Protein In Foods Dairy Products (make sure to read your labels) Skim or 1% milk, 1 cup = 7-9 grams Nuts Natural Peanut Butter, 2 tablespoon = 8 grams Walnuts, ½ cup = 6 grams Low Fat Cottage Cheese, ½ cup = 12 grams Low Fat/Low Sugar Yogurt, 1 cup = 7-10 grams Meats Chicken or Turkey, 3 oz. = 25 grams Beans & Soy Navy, Kidney, or Pinto Beans, ½ cup = 7 grams Soy Milk, 1 Cup = 8 grams Tofu, ½ package = grams Lean Beef, 3 oz. = 20 grams Egg, 1 whole = 6-7 grams Egg, 1 white = 3-4 grams Fish Haddock, 3 oz. = 16 grams Salmon, 3 oz. = 17 grams Halibut, 3.5 oz. = 26 grams Herbalife Foods Formula 1 Shake with 1 cup Milk = 17 grams Formula 1 Instant Shake = 20 grams Personalized Protein Powder, 1 tbsp = 5 grams Snack Bars = 12 grams Deluxe Snack Bars = 10 grams Soy Nuts = 11 grams Drink Mix = 15 grams Soup Mix = 15 grams 2 P a g e

3 Are all high 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 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 are precursors for heart disease. The study consisted of male and female subjects who displayed metabolic syndrome and was split into two groups 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 their respective weight loss programs 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 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: Most people believe they can lose weight simply by cutting back or by only eating certain food types. An independent clinical study has now shown that while you can lose weight using a conventional food based diet, a high protein weight loss program using Herbalife has significant advantages: 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 eliminate Metabolic syndrome. 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. 3 P a g e

4 The Importance of Shape By David Heber, M.D., Ph.D., F.A.C.P., F.A.C.N. Chairman of the Herbalife Nutrition and Scientific Advisory Boards What is your shape? You may think you know when you look in the mirror, or you may be too busy trying to cover up unshapely areas to really see yourself as you are. Do you know how much fat you re carrying, compared to how much muscle? Do you know where you tend to gain weight upper body, lower body or around the middle? Until you know the answers to these questions, you are not ready to make your personal plan for losing weight and keeping it off. Understanding your body is the first step to reaching your best personal shape. As someone who teaches both doctors and the public about obesity, I believe weight loss has been overemphasized and body shape underemphasized. You have probably read about the Body-Mass Index (BMI), which is a weight-to-height ratio. If your BMI is greater than 25, you are considered overweight in the U.S., and if it is greater than 30 you are obese. This ratio has been a powerful way for scientists to document the obesity epidemic in this country and its effects on health and disease. However, when it comes to you as an individual, it can be misleading. A football player can be considered overweight on the BMI scale, but if the extra weight being carried is muscle, he is not really fat. A thin woman can have a normal BMI, yet still be over-fat. So shape counts. Shapes are personal and go beyond the usual apple and pear. Women can have three typical body shapes upper body fat, lower body fat and both upper and lower body fat. Men usually only get upper body fat. The upper body stores fat in times of stress and some people can lose and gain weight rapidly in the upper body. The lower body fat in women responds to female hormones such as estrogen and progesterone and stores fat for breastfeeding a newborn baby. Women who have both upper and lower body fat will lose their upper body fat first. Women with more upper body fat tend to have more muscle than women with lower body fat and will need more protein in their diet to help control their hunger. Losing weight is harder if you have lower body fat rather than upper body fat, but the medical benefits of losing your upper body fat are greater. Losing weight around your neck, face, chest and waist usually goes along with losing fat on the inside as well. So as you look better, you are also improving your health tremendously. Finally, there are two more body shapes to consider: The shape you can change and the shape you can t change. It is important to know the difference and work on the shape you can change, while adjusting your wardrobe and attitudes to the shape you cannot change. Due to low metabolism, many women with lower body fat can t lose weight just by cutting calories. These lower body-fat cells are resistant to both exercise and diet. Only a personalized program can help make sure you get enough protein to control cravings and build or maintain lean muscle. 4 P a g e

5 REFERENCES Many of the facts that will be talked about during the Weight Loss Challenge are referenced in the following books, DVDs and websites: The L.A. Shape Diet, Author: Dr. David Heber, M.D., Ph.D. Your Personal Guide to Wellness, What your Doctor doesn t have time to tell you, Author: Dr. Jamie McManus, M.D. Born to Be Healthy and Thin, Your body s own manual, Author: Dr. Steve Komadina, M.D. Super Size Me, DVD Documentary Digestive Health, DVD. If you struggle with acid reflux, indigestion (gas, burping, heart burn) constipation or trouble losing weight. Ask your coach to borrow this DVD. Personalize Your Program, DVD. An overview of all Herbalife s Health & Nutrition Products. Ask your coach to borrow this DVD. What Color is Your Diet?, Author: Dr. David Heber Keep it Simple: Diet and Exercise, 7 Simple Tips for a Healthy, Active Lifestyle, Author: Dr. Luigi Gratton, MD Weekly Handouts & Inspiring Stories: Emotional and Daily Support: 5 P a g e

6 REVIEW OF YOUR HERBALIFE WEIGHT LOSS PROGRAM It s as Simple as 3, 2, 1. Here s how it works: 3 = TAKE YOUR TABLETS 3 TIMES EACH DAY Herbalife Multivitamin is an easily digestible and easily absorbable multivitamin made from just food and natural herbs. It gives you all the micro-nutrients you need for great health and assists in your weight loss process. Even the Food Pyramid has multi-vitamin added to it. It s for everyone! Cell Activator is an upgrade to your multivitamin and helps you more easily absorb and utilize your food for energy. Ever wondered why even when you eat well, you don t always have good energy? This is because you aren t always absorbing nutrients. Cell Activator makes sure your body functions correctly and you have better energy all day long! If you have better energy and feel satisfied, you ll stay on your weight loss program. Why 3 times per day? That s because food only lasts in your body for up to 4 hours and Herbalife tablets are all food based! Why not just once a day? Well, if you are taking a vitamin that suggests taking once or twice daily, it s probably not food based. So what? Well, your body doesn t recognize chemicals as food, so you simply won t get the results you re looking for from a one-a-day vitamin. REMEMBER: Food = Fuel! 2 = TWO FABULOUS SHAKES AND TWO ENERGY BOOSTING TEAS Herbalife s Formula 1 Meal Replacement is designed to give you all the nutrients you d find in a healthy and balanced meal of 1500 calories but in just 90 calories! This allows you to get great nutrition, control your calories AND LOSE WEIGHT! Formula 1 comes in 7 YUMMY flavors and can be made as a shake with fruit and skim or soy milk; into a pudding or pie; or as a quick grab and go bar. You won t find a more balanced, nutritious and tasty meal for just $1.27 each! Replace 2 meals a day and you have just shaved off at least 2500 calories from a typical day! Choose from: Chocolate, Vanilla, Wild Berry, Tropical Fruit, Pina Colada, Cookies & Cream, or Café Late Herbalife s Thermogenic Herbal Concentrate Tea two times per day gives you extra energy, burns 80 calories per serving and makes you feel great. Make this refreshing beverage in hot or cold water, mix into other non-calorie beverages or even into your shake! What other beverage are you drinking that does all this for just 68 cents a serving? Choose from: Raspberry, Lemon, Peach or Original Flavors. Not a tea person? Try our Total Control instead! 1 = EAT ONE HEALTHY MEAL PER DAY PLUS ONE OR TWO HEALTHY SNACKS JUST 3, 2, 1 AND YOU LL LOSE WEIGHT LIKE CRAZY!!!!!!!!!!!!!!!! 6 P a g e

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