How many calories should I get?
Your calorie intake is customized to your basal metabolic rate (BMR). We recommend 10% off your metabolic rate in order to lose fat while maintaining your tremendously important muscle mass. This will prevent weight regain and yo-yoing.
How much protein do I need?
You need one gram of protein per pound of lean body mass (LBM)
to maintain your muscle mass and basal metabolic rate (BMR). If you drop your BMR you will burn less calories and store more fat. Therefore based on your testing you will need ____ grams of protein per day.
How much protein do I currently eat?
Use chart to calculate a typical day’s protein intake using exchanges. An exchange is simply a portion size. One exchange of protein contains 7 grams. For example, 3 exchanges of protein equals 21 grams which is about the size of a deck of cards.
How can I get enough protein?
In addition to eating high protein meals you should also be drinking 2 protein shakes per day, preferably at breakfast and lunch.
What about carbs?
Starchy and sugary foods and snacks convert directly to fat. These foods are typically white (bread, potatoes pasta, rice, sugar, beer). The less white food you eat the faster you will lose fat. Try to get all your carbs from vegetables and small amounts of fruit
What about fat?
Despite years of misinformation we now know that eating fat does not make you fat. Concentrate on getting your protein requirement and limiting your white food intake and you will be tremendously successful.
Cornerstone High Protein Medical Meal Replacement
Best taste and creamiest consistency
Engineered for satiety and hunger control
Highest protein content of any medical meal replacement
Highest vitamin content, 200-400% of RDA
Whey protein based, superior to all other sources
All natural, gluten and soy free
Highest protein to carb ratio available 3:1
All 72 minerals not just essential minerals
Six different fibers for regularity
Made in second largest supplement maker in US
Only available through medical doctors
MetAssist – The Carb Craving Breakthrough
Reduces carb craving
Increases metabolism to aid fat loss
Decreases intestinal absorption of sugar
Improves insulin sensitivity
Lessens conversion of carbs to fat
Blocks sweet receptors on tongue
Raises serotonin levels to reduce stress eating
Omega Health – #1 in Potency. #1 in Purity. #1 in Palatability
- Omega 3 is essential for life, required by every cell in your body
- Decreases high triglycerides, blood pressure, insulin resistance
- It is the parent anti-inflammatory of the body
- Improves brain function, heart and eye health
- May improve depression and bi-polar disorder
- Decreases abdominal fat and fatty liver
- Reduces risk of heart attacks and stroke
- Improves joint pain and function
Download this free app for an excellent food log.
IMPORTANT. Your daily calorie intake and protein/carb intake must be customized based on your body fat test results to insure muscle maintenance and maximum fat loss. Once logged in, select GOALS, FOODS, MACRONUTRIENTS and reset to Carbs-35%, Protein-35% and Fat-30%. Set calories to level determined by your coach. Cornerstone shakes are listed in the app.
Cornerstone Wellness Food Exchange Booklet
If you find it easiest to track portion sizes based on “exchanges” (servings) rather than using a computer or mobile app, use this method to track how many servings of protein, carbohydrates and fat you consume daily. Write down everything you eat each day so your wellness coach can help you make progress.