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Healthy Handbook

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Kcal Extra Healthy Handbook

The purpose of this HandbookWhile the right food provided on your Kcal plan is a major step in your journey towards wellness, this handbook has been created to address the topics that are in your control rather than ours.

It will cover subjects ranging from meal timings to supplements and exercise, as well as tips to track your progress at home.

We hope that it will answer the questions that may come up as you follow your Kcal plan, but just in case it doesn’t, we’re always a phone call or email away, and ready to help!

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Table of ContentsIntroduction 04How we do it at Kcal 05Your Meal Plan 06Meal frequency 07Order of meals 08Days off 09Beverages 10Alcohol 14Flavours: Sauces, Seasonings and Spices 15Exercise 17Cardio 18Cardio Workout Program 19Weight Training 22Weight Training Program 24Core Workout Program 29Supplements 31Your Healthy Improvement 33Dashboard: “Track your progress” 36Factors affecting fat loss 38Factors affecting muscle gain 42Concerns 46“Low carb” 47“High protein” 49“High fat” 54

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In this ever-changing world, with new technology launched every day; we assume that food and nutrition needs to evolve as well.

We tend to turn eating into something that it’s not, such as an unwanted chore to prepare for and clean up after, an excuse to socialize or an emotional crutch. However, at its basic level, food is simply an energy source, and it contains the key components needed to keep your body functioning in top condition.

It’s when we abuse the way we consume food that it backfires on us, and causes long-term problems that we should have foreseen. Before that happens, it’s time to re-evaluate your ideas about true nutrition and health. At Kcal, we aim to help you realize what real food is. We want you to recognize and only accept natural ingredients, away from the hundreds of manufacturing processes designed to make food “look and taste better”.

This is why we thank you for your interest in the Kcal Extra Meal Plan as your revelation into the world of wellness.

Introduction

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At Kcal we use only fresh and healthy ingredients combining them to create the best possible dishes for you to enjoy. Essentially, we take your favorite dishes and make them healthier!

Our Kcal meal plans follow a high protein, low carbohydrate diet approach. Research has shown that

high protein, low carb diets result in 2 to 3 times more weight loss versus the standard low fat diet. High protein, low carb diets lower your appetite levels, increase your satiety and have a better impact on food cravings by maintaining constant blood sugar levels. They can also help maintain muscle mass and improve body composition. Kcal meal plans are also based on a Paleolithic approach of eating, which consists of foods that are not extensively manufactured or processed, and foods that can be hunted or gathered. That means you will not find anything overally processed in our meals – we remove the bad ingredients and replace them with healthy ingredients. Kcal meals

do not contain margarine, white sugar and or white flour. Instead, we focus on creating mouthwatering food out of good quality protein from meat, chicken and fish; a large assortment of vegetables; different kinds of dairy products; various nuts and seeds; a limited amount of fruit, and herbs and spices from all over the world.

And because we follow a high protein, low carb approach you will end up eating a radically different proportion of nutrients than you are used to. Our meals not only focus on reducing fat intake to reduce weight, but also on reducing the amount of simple sugars and processed ingredients that you have daily.

“It’s not

a diet,

it’s a

lifestyle!”

How we do it at Kcal

06

Your Meal Plan

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The dishes in your Kcal Extra Meal Plan are created to provide the best combination of essential nutrients that we can offer, including plenty of fresh natural and wholesome food. There are also other elements of your lifestyle to consider for favorable outcomes in your health and fitness. Be sure to also include the guidelines as highlighted below for best results and we hope that you will take them into account while following your Kcal Extra Meal Plan.

Your Meal Plan

Ideally, you should aim to enjoy your breakfast within an hour of waking up, and then eating every 2-3 hours, ending with your last meal 2-3 hours before you sleep at night. This ensures that you keep your blood sugar levels steady, which prevents you from giving into cravings of unhealthy snacks and other junk food.

Meal frequency

08It’s perfectly fine to change the order of your day’s meals from what you see in your menu, as long as you only consume what you receive in your Kcal daily delivery, as each day’s dishes have been chosen to fit your nutritional requirements and ultimate health goals.

Order of Meals

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On days off of your Kcal Extra Meal Plan, the ideal thing to do is follow the same order of meals and frequency as when you are on your Kcal Extra Meal Plan when preparing meals or eating out at restaurants. For example, for breakfast still have eggs or oatmeal with skim milk, snack on a handful of nuts or a piece of fruit, and include lots of fresh vegetables with your main meals instead of rice or pasta.

If you think that a day off is enough to set you back, as you feel like indulging in foods that should be reduced from your diet, we suggest that you opt for the 6 or 7 day Kcal plan to ensure better control of your fat loss. For those with willpower, a good option is to consider the dinner on your day(s) off as a “cheat meal”, and ensure conscious eating for the rest of the day.

Days off

10

Beverages

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What you drink in addition to your Kcal Extra Meal Plan can have a major impact on your final measurements if you don’t keep track. This is because when we eat, the stomach is sent a signal that indicates when we are full. With liquids, this signaling does not occur, so you feel hungry and eat in addition to consuming drinks. This unknowingly increases your calorie intake even when you think you’re being careful. However, for some people, beverages can be a convenient way of getting nutrients quickly, especially if they are made in the right way.

The following pages show the recommended drinks to consume depending on the outcome you are hoping to get from your Kcal plan.

Beverages

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WEIGHT LOSS

Water

Black coffee(Maximum 4-5 cups/day)

Green, black, white and herbal teas (Maximum 4-5 cups/day)

Stevia (limited amounts)

Protein shake(for those who exercise )

A minimum of 2 litres per day. It is the best hydrator you can have without having any calories!You can zest up the water with mint, a slice of cucumber, lemon or ginger.

The milk, or cream and sugar in coffee can start to add up quickly when it comes to your calorie intake. This will make your weight loss difficult to control, so it is better to avoid them.The caffeine in coffee can have a minor thermogenic effect that will increase your metabolism for a short period.Drinking black coffee is ideal.

Tea is a major source of powerful antioxidants that can help protect your bodyagainst disease. Tea also contains active ingredients that can increase metabolism. Drink tea hot or cold without sugar or added dairy is ideal.

As a no-calorie replacement for sugar, sweeteners can be used occasionally. Use Stevia a natural low-calorie sweetener from plants. We recommend that you have a scoop of low-carbohydrate (0-3g) whey protein isolate in 300ml water post-training or throughout the day to help up your protein in-take.

Beverages

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Goal ReasonRecommendedBeverage

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Beverages

WEIGHT MAINTENANCE

ORWEIGHT

GAIN

All of the above +

Healthier sweetening options(limited amounts)

Fresh fruit juices (limited amounts)

Low-fat milk (limited amounts)

Coconut water (preferably post-workout only)

If you like sweet tea and coffee, we suggest ingredients that provide nutritional benefits along with a pleasant taste, as opposed to the empty calories in white sugar. Examples are:Honey As well as going nicely with green tea and lemon, honey possesses anti-bacterial and anti-fungal properties.Maple syrup Not only delicious on pancakes, 100% natural maple syrup is a viable source of manganese, zinc, potassium and calcium.Blackstrap molasses A by-product of sugar production that has turned into a major health essential! It is high in Vitamin B6, calcium and magnesium, and is a great vegetarian source of iron.

The best way to enjoy fruit juice is freshly made to prevent unnecessary sugar and syrups from being added to it.

A great source of calcium and protein, the best way to enjoy milk is plain.

A natural provider of essential electrolytes without the artificially added sugar that you can find in commercial energy drinks, this is a good hydrating drink to use during or after a workout. .

RecommendedBeverage

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...................................................................................................................

...................................................................................................................

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Goal Reason

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Alcohol is a product of sugar fermentation, and the varieties of alcohol available come from the different plant sources of sugars. Due to this, it is seen as a source of empty calories with well-known negatives effects on your long-term health. It is also a deterrent to successful body fat loss, as the empty calories are added to your total intake and are stored as fat.

The usual accompaniments to alcohol are mixers like sodas and juices. These should be avoided for the same reason, in that they will also slow down your fat loss progress. We discourage alcohol consumption completely for the above reasons. However, we understand that people tend to drink it socially, and so would like to clarify which types of drinks to avoid and which to consume sparingly.

Alcohol

Avoid completely

Beer/CiderWineColoured spiritsCocktailsSoda and juice as mixers

Minimal amounts

Clear spiritsSoda waterSlim line tonic

Is seen

as a

source

of empty

calories

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Flavours: Sauces, Seasonings & Spices

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The flavorings you use in your food could also slow down your body fat loss if you’re not careful with them.

Sauces can add unneeded calories and unhealthy ingredients to your daily intake in very small amounts; examples include mayonnaise (even low fat), ranch dressing and commercially made sauces, which all contain hidden salt, sugar and trans fats to make them taste more appealing.

Did you know that having spicy food could help you lose weight faster? For a short time after you have something hot, your metabolism speeds up and your appetite noticeably decreases, preventing you from craving anything apart from a tall glass of ice water!

At Kcal, we use a variety of spices and herbs instead to add that special zing. Parsley, mustard, black pepper and coriander are just a few of our favorites. Despite our best efforts, if you feel that you can add a little something to your food from your own range of supplies, we suggest that you use pure spices instead of commercially made spice mixes and sauces, for the reasons highlighted previously.

Flavors: Sauces, Seasonings & Spices

17We believe that losing weight and toning up is 80% diet and 20% exercise. But this 20% can make the difference in how you will end up looking. Your Kcal Extra Meal plan will cover off your diet, but you can help it along with the right workout program.

Exercise

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A shortened name for cardiovascular exercise, Cardio is any activity that forces you into requiring oxygen as part of obtaining fuel and energy for the activity. This is why it is also known as aerobic exercise. You’ll know that you’re doing cardio when your heart rate is elevated and stays increased for a significant period of time. Most cardio programs should last about 30 to 45 minutes and be performed at a minimum of 65% of your maximum heart rate. This can be calculated as 220 – your age x 0.65. Perform any kind of cardio such as a long brisk walk, run on the treadmill or anything that elevates your heart rate and burns calories such as dancing, sports, cycling, and swimming. It doesn’t matter what form of cardio you perform as long as you enjoy it, and don’t get bored. In addition, a more efficient way to burn more calories is through alternating the intensity of the exercise between slow and fast intervals; this is known as High Intensity Interval Training (HIIT). For example, warming up for 5 minutes, then alternating between 1 minute at a high intensity and a 1 minute interval at a low intensity for 15 minutes in total; this makes a much more efficient 20 minute workout than continuing at the same pace in the same time. vPerforming 2 – 3 cardio sessions per week , will help improve heart health, general feeling of wellbeing, but will also help you to burn calories too!

Cardio

It doesn’t

matter

what

form of

cardio

you

perform

as long

as you

enjoy it

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Cardio Workout Program

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HIIT WEEK 1

Warm-Up 5 minutes

Cool Down 5 minutes

Interval 1

Interval 2

Interval 3

Interval 4

Interval 5

Interval 6

Interval 7

Interval 8

Interval 9

Interval 10

60s/60s

60s/60s

60s/60s

60s/60s

60s/60s

45s/60s

45s/60s

45s/60s

45s/60s

45s/60s

HIIT WEEK 2

Warm-Up 5 minutes

Cool Down 5 minutes

Interval 1

Interval 2

Interval 3

Interval 4

Interval 5

Interval 6

Interval 7

Interval 8

Interval 9

Interval 10

45s/60s

45s/60s

45s/60s

45s/60s

45s/60s

30s/45s

30s/45s

30s/45s

30s/45s

30s/45s


Cardio Workout Rules: Perform HIIT Cardio Workouts at least 2 times per week on either Days 2, 4 or 6 Perform HIIT sessions using treadmill, cycling or rowing machine Warm-up and cool down for 5 minutes each Perform warm-up at 65% of your maximum heart rate Perform your fast intervals at 70% to 85% of your maximum heart rate (this should increase as your interval time decreases) Calculate your maximum heart rate range as (220 - your age)*0.75 or higher

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HIIT WEEK 3

Warm-Up 5 minutes

Cool Down 5 minutes

Interval 1

Interval 2

Interval 3

Interval 4

Interval 5

Interval 6

Interval 7

Interval 8

Interval 9

Interval 10

30s/45s

30s/45s

30s/45s

30s/45s

30s/45s

15s/45s

15s/45s

15s/45s

15s/45s

15s/45s

HIIT WEEK 4

Warm-Up 5 minutes

Cool Down 5 minutes

Interval 1

Interval 2

Interval 3

Interval 4

Interval 5

Interval 6

Interval 7

Interval 8

Interval 9

Interval 10

15s/30s

15s/30s

15s/30s

15s/30s

15s/30s

15s/30s

15s/30s

15s/30s

15s/30s

15s/30s


Cardio Workout Rules: Perform HIIT Cardio Workouts at least 2 times per week on either Days 2, 4 or 6 Perform HIIT sessions using treadmill, cycling or rowing machine Warm-up and cool down for 5 minutes each Perform warm-up at 65% of your maximum heart rate Perform your fast intervals at 70% to 85% of your maximum heart rate (this should increase as your interval time decreases) Calculate your maximum heart rate range as (220 - your age)*0.75 or higher

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Weight training is defined as any exercise which creates resistance for your muscles, so that they have to work harder to complete the tasks and thus build up in size and strength.

This type of exercise is typically done with free weights or machines using progressive higher weights or increased difficulty if using bodyweight exercises to enhance resistance and target various major muscle groups. The number of repetitions of an exercise, and the number of sets you perform will determine the type of results you get. To add muscle sets of 4 to 5 including 8 to 12 reps will help increase muscle growth, while performing 3 to 4 sets of 12 to 15 reps will help maintain muscle mass. The major advantage of a regular weight training routine, performed at least 2-3 times per week, is a positive change in your body composition compared to only eating the right food on your Kcal Extra Meal Plan. When you lift weights you increase your muscle mass, and decrease your body fat.

Weight training

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Additionally, weight training increases your metabolism during training, and stays increased for up to 48 hours after the workout, which means you’re burning more calories even when you’re at rest. Other health benefits include increased bone density, better joint flexibility and increased levels of the good HDL cholesterol.

Women don’t need to worry about getting big and bulky; without an abundance of testosterone in their bodies, they will simply maintain a healthy muscle mass and create a more toned and fit body shape!

Examples of weight training include: Free weights i.e. using barbells, dumbbells, kettlebells, and other external sources of weight to create resistance.Machines Specific machines at gyms that balance the resistance weights and indicate which muscles will be exerted when used; most commonly in the legs, arms and chest.Body weight exercises These force you to use your own body weight as the resistance, so no extra equipment and a very small space is required to complete them. These exercises include push-ups, pull-ups, squats, crunches, and planking.

Now that you know the basics about exercise, you can use the Kcal Workout Program to help you get started on incorporating exercise into your routine.

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Weight Training Program

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DAY 1

UPPER BODY

EXERCISEMachine Bench Press

Push Ups

Dumbbell Flys

Machine Shoulder Press

Dumbbell Lateral Raises

SETS3

3

3

3

3

REPS10

10

12

10

12

DAY 5

UPPER BODY

EXERCISEDumbbell Rows

Seated Close Grip Row

Dumbbell Curls

Wide Grip Pull Downs

Cable Curls

SETS3

3

3

3

3

REPS12

10

12

10

12

DAY 3

LOWER BODY

EXERCISEBodyweight Squats

Box Jumps

Front Lunges

Step Ups

Leg Extensions

SETS3

3

3

3

3

REPS10

10

12

10

12

DAY 7

LOWER BODY

EXERCISEDumbbell Deadlifts

Reverse Lunges

Back Extensions

Laying Leg Curls

Hip Thrusts

SETS3

3

3

3

3

REPS10

12

10

12

10

Weight Training Workout Rules: Perform 1 to 2 warm-up sets using a lighter weight Perform 3 to 4 working sets using a rep range of 8 to 12 reps Rest about 1 minute between sets Allow 48 hours rest between workouts that use the same muscle group Drink plenty of water before, during and after your workout to stay hydrated and energized Perform at least 1 Upper Body Workout and 1 Lower Body Workout per week

Week 1

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DAY 1

UPPER BODY

EXERCISEDumbbell Bench Press

Incline Dumbbell Flys

Dumbbell Shoulder Press

Front Dumbbell Raises

Assisted Dips

SETS3

3

3

3

3

REPS10

12

10

12

12

DAY 5

UPPER BODY

EXERCISEBarbell Rows

Wide Grip Seated Rows

Barbell Curls

Reverse Grip Pull Downs

Assisted Wide Grip Pull Ups

SETS3

3

3

3

3

REPS10

10

12

12

10

DAY 3

LOWER BODY

EXERCISEKettlebell Squat

Leg Press

Walking Lunges

Pop Squats

Leg Extensions

SETS3

3

3

3

3

REPS10

12

12

10

12

DAY 7

LOWER BODY

EXERCISEBarbell Deadlifts

Reverse Lunges

Glute Kickbacks

Kettlebell Sumo Squat

Seated Leg Curls

SETS3

3

3

3

3

REPS10

12

12

10

12


Week 2

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DAY 1

UPPER BODY

EXERCISEBarbell Bench Press

Dumbbell Flys

Barbell Shoulder Press

Lateral Raises

Overhead Dumbbell Extensions

SETS4

4

4

4

4

REPS8

12

10

12

12

DAY 5

UPPER BODY

EXERCISESeated Machine Row

Dumbbell Row

Hammer Curls

Close Grip Pull Downs

Barbell Curls

SETS4

4

4

4

4

REPS12

12

12

12

12

DAY 3

LOWER BODY

EXERCISEBarbell Squat

Box Jumps

Split Squats

Step Ups

Leg Extensions

SETS4

4

4

4

4

REPS8

10

12

12

12

DAY 7

LOWER BODY

EXERCISESmith Machine Deadlifts

Standing Leg Curls

Lunge Jumps

Hip Thrusts

Back Extensions

SETS4

4

4

4

4

REPS8

12

10

12

12


Week 3

28



DAY 1

UPPER BODY

EXERCISEIncline Dumbbell Press

Cable Flys

Standing Military Press

Cable Lateral Flys

Triceps Extensions with Rope

SETS4

4

4

4

4

REPS8

12

12

12

12

DAY 5

UPPER BODY

EXERCISEBarbell Rows

Standing Cable Row

Incline Seated Curls

Close Grip Assisted Chin Ups

Cable Curls

SETS4

4

4

4

4

REPS8

12

12

12

12

DAY 3

LOWER BODY

EXERCISEFront Barbell Squat

Leg Press

Lateral Lunges

Walking Lunges

Leg Extensions

SETS4

4

4

4

4

REPS8

12

12

12

12

DAY 7

LOWER BODY

EXERCISEBarbell Deadlifts

Sumo Squats

Laying Leg Curls

Single Leg Hip Thrusts

In and out Pop Squats

SETS4

4

4

4

4

REPS8

10

12

12

10


Week 4

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Core Workout Program

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CORE WORKOUT

WEEK 1

SETS3

3

3

3

EXERCISEMountain Climbers

Crunches

Leg Lifts

Scissors

REPS15

15

15

15

CORE WORKOUT

WEEK 3

SETS3

3

3

3

EXERCISEBicycle Crunches

Side Planks

Medicine Ball Slams

Ball Crunches

REPS15

15

15

15

CORE WORKOUT

WEEK 2

SETS3

3

3

3

EXERCISEReverse Crunches

Planks

Cable Chops

V-Sits

REPS15

15

15

15

CORE WORKOUT

WEEK 4

SETS3

3

3

3

EXERCISEOblique Crunches

Side Planks with Leg Raise

Mountain Climbers

Ball Roll Outs

REPS15

15

15

15

Core Workout Program

Core Workout Program Rules: Perform each workout at least 2 times per week Rest about 1 minute between sets For increased intensity, perform one exercise after another without rest between exercises, take a rest after you have performed all exercises in workout

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Supplements

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The wide variety of meat, fruits, vegetables, dairy and nuts on the Kcal plan goes a long way towards covering your daily nutritional requirements, therefore supplements should not be required; however, they can be an added benefit to cover any minor deficiencies that you might have. The best supplements to take regularly are:

MultivitaminsThis provides some, but not always all, of the Recommended Dietary Allowance (RDA) for micronutrients such as iron, zinc, Vitamin A and Vitamin C. This is useful for if you don’t consume a large variety of different foods due to allergies, dislikes and certain health conditions

or if you are eating fewer calories than have been recommended.

Vitamin D3This is mostly acquired through sunlight, but in Dubai we tend to avoid the sun and therefore become deficient without realizing it. Vitamin D3 is important for calcium absorption, so 1000 – 2000 IU per day should be enough to make up for the lack of sun exposure.

Omega-3 FatsFish oil, Chia or Flaxseed oil are good source of omega-3 fatty acids. These are required for optimal brain function, reduced risk of cardiovascular disease and reduced inflammation in joints and blood vessels. This

supplement is especially important for people who don’t consume enough fish, nuts or seeds.

Whey proteinWeight trainers are advised to take a whey protein isolate blended with 300ml water or as a shake, as it repairs muscle and increases its size when combined with a weight-training program. The whey protein should have a low carbohydrate content (0 – 3g per scoop).

Supplements

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Your Healthy Improvement

34


Your Healthy ImprovementIt can be discouraging to step on the scale after some time and not see a lot of kilos dropped. However, the good news is that the number on the scale can be misleading! Also, it’s not the only way to track the positive changes you are experiencing.When it comes to the weighing scale, there are a few things to remember:

Only record your weight once per week Weighing yourself several times throughout the day and seeing the small fluctuations will wreak havoc on your mood. Just remember that small ups and downs are due to things like water intake, exercise and when you had your last meal. The two-week gap ensures accuracy in measuring the trend of your weight without feeling disheartened, as it can take some time for changes to show.

The best time to weigh yourself is in the morning, after you go to the toilet and before you have breakfast. This will give you an indicator of your true weight, i.e. weight that excludes recent food and liquid intake as much as possible.

Make sure your scale is properly calibrated. After some time, measurements can get inaccurate due to the quality of the machine, leading to a misleading weight

Measuring

yourself

correctly

35


that can affect your motivation. If the scale doesn’t read zero without any weight on it, get it fixed or use another machine from then on.

Use the same machine every time you record your weight. Not just the same brand, but the same machine in the same fixed spot. This might be your own scale at home, the one at your physician’s clinic or at the gym. This reduces chances of errors between different machines.

For the ladies: Avoid weighing yourself during your menstrual period. It will discourage you unnecessarily, as women tend to retain water during those few days, which might make your weight heavier than you really are.

After all this, there are still other ways to measure how well you have done.

The idea of the Kcal plan is to lose excess body fat and gain muscle mass. This will help you look more svelte and shapely, with your clothes sizes dropping, even if the kilos aren’t. Keep a record of your waist circumference, hip circumference and thigh circumference, as well as your body weight.

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Dashboard: “Track your progress”As part of your Kcal plan, you have unlimited access to online tracking methods in your Dashboard. Some of the features that you can record on a regular basis include:

Weight This being the easiest but least accurate measurement of your progress.

Body Mass Index (BMI) An indicator of the weight you should be for your height, but the second most superficial measurement of your progress as it does not take the proportions of your muscle, fat, water and bone mass into account.

16 and less: Severely underweight 16 – 18: Underweight 18 – 25: Normal 25 – 30: Overweight 30 and more: Obese

BMI = Weight [kg] (Height [m])2

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Body fat percentage One of the best ways to track how well you have been doing, as the goal of your Kcal plan is to reduce this number, which will lead to you looking toned and fit! Your body muscle and fat percentages can be obtained from a body composition machine that you have regular access to.

Waist-to-hip ratio This is important to monitor from a disease prevention perspective. A high amount of fat deposited around the abdomen (abdominal fat) has been linked to cardiovascular problems, diabetes and metabolic syndrome.

Waist-to-hip ratio = Waist circumference [cm] Hip circumference [cm]

MEN<0.850.85 – 0.890.90 – 0.95≥0.95

ExcellentGoodAverageAt risk

WOMEN<0.750.75 – 0.790.80 – 0.86≥ 0.86

The points to measure are the narrowest part of the waist and the widest part of the hips.

Waist

Hips

WaistHips

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Factors affecting fat loss

39


Factors affecting fat lossGenerally, following a calorie-controlled diet and working out regularly should create a trend of fat loss and muscle gain. However, taking into account the following factors can affect the rate of change. While some are uncontrollable, most are not. Ask yourself these questions to figure out what you might need to adjust or look further into.

Do I routinely do the same workout? The body has a tendency of adapting to the exercise you do habitually, such as running for 40 minutes 3 times a week. The trick is to change the type and intensity of the exercises to give your body a shock. Trying a new machine at the gym or a new group class, as well as varying the power of your workout to include short bursts of going all out (high intensity intervals), can be exactly what you need to kick start your metabolism again!

Have I checked my measurements rather than my weight? Instead of looking at the scale and panicking, try looking at your measuring tape! Muscle is more compact than fat, so it weighs the same but takes up less space. When you lose fat and gain muscle, you may weigh the same but you’ll fit in a smaller size of clothing.

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Have I started drinking juices and sodas more frequently than I used to? Remember, a cup of juice adds a minimum of 25g of sugar, and a can of soda has 39g of sugar, both of which will slow down your fat loss progress if you have too many in a day.

Am I having any extra food apart from my Kcal dishes? Ideally, we would advise you to stick to the Kcal dishes as they have been chosen to fit your precise nutritional needs. However, if you still feel like you’re getting hungry and need something extra to help you last until your next meal, our best advice is to let your account manager know, so that you can be provided with extra food that still keeps within your nutrient limits.

Am I drinking enough water? The non-changing number on the scale might be because you are retaining water due to dehydration. Make sure you’re consuming a minimum of 8 glasses a day of water; sparkling water with lemon can be included in your total, but don’t count black coffee and green tea.

Do I get a good night’s sleep? Many people underestimate the importance of proper sleep for weight loss. It helps boost your energy levels throughout the day and most importantly, stops you reaching for a sugar-laden snack or drink to help you overcome your drowsiness. Try to get a minimum of 6-8 hours sleep every night.

Do I know about the differences between males and females when it comes to weight loss? Men and women have different physiologies that affect their weight loss

41


progress. Males, due to their high amount of testosterone, have a tendency to gain muscle and lose fat faster than females. Females tend to lose fat mass slower due to their need of fat stores for healthy menstrual cycles, and for future pregnancy and lactation. However, just because the rate is slower doesn’t mean it should completely stop fat loss in women; unless you are taking artificial stimulants, the body should retain just enough fat to keep you healthy, while still losing the excess.

Do I have any health problems that might be affecting my weight loss? Some pre-existing health problems can slow down weight loss as well. Examples are: Hypothyroidism, where your metabolism is slowed down due to a malfunctioning thyroid gland; Polycystic ovary syndrome (PCOS), a disorder that can be caused by insulin resistance and being overweight. These should not discourage you from your goals, as the decrease in fat mass and increase in muscle mass have actually been shown to improve these conditions. Even if the rate is slow, at least it’s still moving!

Am I taking any medication(s) that might be affecting my weight loss? There are certain medications that contribute to weight gain or to a plateau. These can include medications for diabetes, hypertension, hypothyroidism and mental disorders. Unless your doctor tells you, you cannot stop taking these to help your weight loss go faster, but it helps to remember this factor when you feel discouraged at any slowing down of your progress.

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Factors affecting muscle gain

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Factors affecting muscle gainWhile the majority of the population in this day and age worry more about reducing their body fat and measurements, a small number of people are literally on the other end of the scale. They wish to gain muscle mass, either to bulk up for a competitive sport or to help themselves become healthier and not stay underweight.

However, despite their sincere efforts, they can find that they aren’t gaining weight as quickly as they want. This may be due to the methods they are using, or an underlying physiological problem.

What medical conditions can cause slow muscle gain?There are a number of diseases and physiological situations that can make you feel frustrated and like a “hard gainer”. Depending on the cause, they can be treated or you can adapt your lifestyle to reach your target weight while managing the symptoms.Examples of hormonal conditions include hyperthyroidism, where your thyroid gland is releasing too much thyroid hormone, which makes your metabolism increase and so you burn more calories even while resting; and undiagnosed type 1 diabetes, which can be characterized by the urge to eat more often and urinate frequently without gaining weight.

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Other types of medical causes can be injuries and infection, which direct energy towards the recovery and immune process, instead of the gain of muscle mass.

Another undetected problem can be malabsorption; this is when the nutrients and energy from your food are not taken up by the body to be used or stored. Specific types of malabsorption include Crohn’s disease, coeliac disease (related to gluten) and irritable bowel syndrome.

What non-medical factors can cause slow muscle gain?When everything is all in order with your health and you are still not gaining muscle mass the way you want to, it might help to look at your eating and exercise habits to see if there are any problems there.

• One main reason for not gaining weight is that the amount of calories you are consuming may not be enough to meet your requirements. With your Kcal plan, we work out your Basal Metabolic Rate (the number of calories you expend at rest to keep functioning) and add 500-800 kcal per day to make sure that you’re having enough energy to store in muscles as well.

• It’s also important to make sure that you’re having enough protein as it is the main building block of muscle tissue. Your Kcal meal plan offers high protein sources like beef, fish, chicken, turkey and eggs, and it is possible to increase the portions of these dishes as well as adding whey protein powder to your daily intake to make sure you’re getting the right amount.

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• Additionally, as muscle tissue also needs enough water to augment and function properly, we advise you to drink a minimum of 2 litres per day to compensate for excessive sweating and to bulk up healthily.

• When it comes to exercise, focusing your routine on cardiovascular activity is not beneficial for muscle gain, as it causes you to break down muscle tissue for energy, instead of adding muscle mass. Weight training is recommended instead, as it causes your muscles to grow and adapt to the increasing workload in the various exercises.

• With regards to weight training, it’s better to begin with compound exercises that work a lot of muscle groups in the same exercises, rather than focusing on spot training from the start. Compound exercises include squats, dead-lifts, bench-presses and push-ups.

• Sleeping enough is important for adequate recovery of your muscles after a strenuous workout. During the workout, your muscles go through wear and tear, and when you sleep, bigger muscle tissue is made to repair the damaged cells, leading to muscle growth.

• Resting muscle groups is essential for the same reason, and to prevent injury from overtraining. It’s better to focus on different muscle groups each time, while allowing 48 hours rest between training sessions of each area.

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For clients, our food makes them feel amazing: their waistlines get trimmer, their moods improve, and their energy levels increase; they feel an overall sense of accomplishment with attaining their health goals.

However, there are some who still have a few concerns regarding the meal plan, which we can address here.

Concerns

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“Low carb”

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“Low carb”

It is possible that some clients may experience dizziness, fatigue and hunger pangs when they first start their Kcal plan.

These are not feelings that everyone gets, but does depend upon your usual eating habits. It can happen to you as part of an adjustment period, usually lasting for the first few days.

Remember that the Kcal plan offers a radically different proportion of major nutrients than you are used to, with lower amounts of carbohydrates where we remove refined sugars and flour and replace them with healthier complex carbs. Keeping this in mind, it may take a few days for your system to run efficiently on the foods available. However, it won’t be long before you’re back on track and feeling better than ever!

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“High protein”

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People have frequently read that eating too much protein can damage their kidneys and cause other health problems. Following this type of eating pattern over a long term hasn’t shown adverse symptoms. In fact, the numerous benefits of consuming higher amounts of protein include:

Improving your satiety Protein generally increases satiety to a greater extent than carbohydrates or fat, so that you need to eat less to reach the same feeling of fullness. Eating more protein will keep you full for a longer period and will decrease your appetite for extra snacks throughout the day!

Improving your metabolism Protein has the effect of increasing your metabolism, as eating protein forces your body to use more energy in digesting it than carbohydrates and fats.

Maintaining your muscle mass When you’re trying to lose total body fat, losing muscle mass as well is unavoidable. It has been

shown that consuming twice the recommended daily intake of protein while reducing carbohydrate intake reduces the loss of muscle mass and promotes fat loss.

Preventing osteoporosisHigher protein intakes enhance the absorption of calcium, and is therefore suggested to maintain a healthy bone density.

“High protein”

Protein has

the effect of

increasing

your

metabolism

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“High fat”

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People worry about the higher amount of fats that are used in the Kcal dishes and the effect that they will have on your health. The thing to remember is that not all types of fat are bad for you; there are good and bad versions.

The fats that tend to negatively affect your health when eaten in excess are saturated fats from animal sources such as fatty cuts of meat and full fat dairy products. Trans fats in margarine and other spreads made from hydrogenated vegetable oils are another type of fat that should be avoided completely. The main reason to limit these is to reduce LDL cholesterol, which is the “bad” cholesterol as it causes arteries to clog up and harden, leading to cardiovascular problems.

Alternatively, when you consume more nuts, salmon, tuna, coconut and avocado, this benefits your health in many ways.

Better cholesterol profileOne of the most prominent is the improvement in levels of HDL cholesterol (the “good” cholesterol), which reduces your risk of cardiovascular disease.

“High fat”

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Important fat-soluble vitaminsThese foods also ensure an adequate intake of vitamins that are better absorbed with fat;, these are Vitamin A for your eyes, Vitamin D for your bones, Vitamin E and Vitamin K.

Maintaining optimal brain functionEating nuts and fish that are high in omega-3 fats are also essential for the health and proper function of your nerves and brain cells; reduced levels of these omega-3 fats has been linked to a decline in cognitive ability.

Reduced inflammationAn increase in omega-3 intake also decreases the risk of inflammatory diseases such as arthritis (inflammation of the joints).

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Thank you for taking the time to go through the Kcal Healthy Handbook. It was put together to inform you about the periphery factors that can determine the success of attaining your ideal state of health and fitness through your Kcal meal plan.

Even if you must leave us and not have the delicious deliveries of Kcal waiting for you to enjoy, we hope that our advice will stay with you, as a reminder of how to adapt your lifestyle to benefit your body and mind immensely.

Final Word

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