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Menu Plan Program
For customers who prefer to cook their own food at home, Regime’s Menu Plan Program is right for them. It teaches them how to prepare their healthy meals with the right ingredients and portions.
An initial consultation with one of your dieticians and the body composition analysis test are required to start the MPP to ensure that the plan is personalized based on your needs, requirements, and weight loss goal.
Daily menus of food items that you like which can be cooked at home with precise measurements will be given to you to get started.
The duration of this program varies depending on each individual’s case and weight loss goal.
Your MPP comes with weekly follow up visits with your dietician to:
- Monitor and chart your progress.
- Reassess your body analysis.
- Provide you with helpful information.
- Make any necessary changes to your diet plan.
- Address any challenges or concerns you may have.
- Help with menu planning.
- Offer diet tips and techniques.
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Diet Tips
- Drink enough water and start your day with a cup. Our bodies consist mostly of water and requires between 1 and 2 liters of water each day so make sure to drink 8 to 10 cups of water daily.
- Be physically active and incorporate exercise into your daily routines.
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Health tip of the day
- Eat fresh fruits and vegetables every chance you get
- Take control of what you eat. Learn to say “NO” to unhealthy foods
- Eat more grains and fiber. Eat less sugar and fatty foods
- Walk or jog everyday for at least 30 minutes
- Drink enough water and start your day with a cup. Our bodies consist mostly of water and requires between 1 and 2 liters of water each day so make sure to drink 8 to 10 cups of water daily.
- Be physically active and incorporate exercise into your daily routines.
- Brush your teeth right after dinner so you can be reminded not to eat after that.
- Choose fat-free or low-fat milk, yogurt, and cheese
- Consider fish, most fish are lower in saturated fat than meat
- Cut back on sugary drinks, the average 12-ounce can of soda has more than 100 calories and 10 teaspoons of sugar.
- Don’t eat just because you are bored; eat only when you are hungry.
- Don’t skip breakfast. It is the most important meal of the day
- In a restaurant, start you meal with a salad packed with veggies, to help control hunger and feel satisfied sooner
- Skip the fast food. Fast food can be very high in trans fatty acids, sodium and calories
- Stock your kitchen with fresh fruits and other healthy snacks and avoid buying unhealthy snacks
- Don’t eat too much pasta, bread, or rice. Eat more vegetables instead
- When you feel full, it’s time to stop eating
- When eating out, order steamed, grilled, or broiled dishes instead of those that are fried or sautéed
- Your plate should be half vegetables or fruits at every meal
- Avoid after-dinner snacks, but if you want to munch on something, eat an apple or a healthy snack
- Stay focused on getting in shape to be healthy, not on just getting thin
- Portion control, Portion control, Portion control !!
- Eat slowly and allow your stomach time to signal to your brain that you are full
- Get enough sleep (7-9 hours), It is essential to weight loss.
- Don’t eat at night. You need to stop eating at least 3 hours before you lay down to sleep
- Take a multi-vitamin. Take a good multivitamin every day to make sure your body is receiving its essential nutrients
- Weight loss is not a race, everyone loses weight at different rates. 0.5 – 1 KG a week is a healthy loss. If you’re achieving that, you’re doing brilliently
- Reward yourself with a non food treat when you hit a milestone, ie a new item of clothing
- Never go food shopping when you’re hungry!
- Size matters! Keep a track of your measurements, losing inches and dropping a clothes size is just as important and rewarding as what the scales are telling you
- Losing weight is a lifestyle, not a diet
- Make sure to eat your 3 full meals (breakfast – lunch – dinner) in the right time of the day, and eat your dinner 3 hours before sleeping.
- Enjoy your meals and eat slowly, each meal should not take less than 15 minutes to finish.
- Low fat and fat free products are not calorie free; they might contain high levels of sugars, thus resulting in weight gain. We advise to eat these products in moderation.
- Choose food lower in saturated fat, trans fat, and cholesterol.
- Make sure to eat 5-8 servings of fruit and vegetables every day.
- Lift weights. The more muscle mass you have, the more calories you burn.
- Analyze why you overeat. If you have other issues (depression, boredom, stress) learn to cope better with them without using food.
- Drink green tea instead of regular tea or coffee because it is a good antioxidant.
- Weigh yourself on weekly basis on the same scale in the same time of the day, preferably in the morning.
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