The Vemma Bod•ē 12-Week Transformation Plan is an innovative eating plan that, when used in conjunction with the Vemma Bod•ē products, is designed to create contrast in the body. The plan instills the habit of eating smaller meals more often to support results, thus giving you a satisfied feeling, instead of hunger or deprivation.*
Each food cycle is seven days, which serves as a milestone that you can commit to and achieve, while offering flexibility to eat an array of foods you enjoy eating. Variety makes all the difference for your body transformation, because you begin to focus on eating smart proteins with smart carbohydrates to boost muscle and keep your metabolism in high gear.* You even get to indulge once in a while!
Weeks 1 to 3 (of each 4-week cycle)
Week 4 (of each 4-week cycle)
Low-Carb Days
Purpose: To help enhance your body's burning potential*- 2 Bod•ē Burn daily (one within 30 minutes of waking and one when desired)
- 1 Bod•ē Cleanse daily (take for seven consecutive days at least once a month or a 7-day cycle every other week for a deeper cleanse)
- 1 Bod•ē Rest daily (take 30-to-60 minutes before bedtime to maximize results)
- First meal that consists of: One serving of smart protein, one serving of smart carbs and unlimited smart veggies
- Remaining 4 meals that consist of: One serving of smart protein, one serving of smart fats and unlimited smart veggies (spaced out every 3 hours)
High-Carb Days
Purpose: To help boost your body's metabolism into high gear.* Now, a high-carb day doesn't mean a free pass to the pasta bar; eat a balanced serving of smart carbs with protein and veggies to keep your body revved.*- 2 Bod•ē Burn daily (one within 30 minutes of waking and one when desired)
- 1 Bod•ē Cleanse daily (take for seven consecutive days at least once a month or a 7-day cycle every other week for a deeper cleanse)
- 1 Bod•ē Rest daily (take 30-to-60 minutes before bedtime to maximize results)
- 5 meals that consist of: One serving of smart protein, one serving of smart carbs and unlimited smart veggies (spaced out every 3 hours)
Guilt-Free Day
Purpose: To reward yourself by indulging with foods you crave for one full day, on the last day of every carb cycle. Take 1 Bod•ē Burn within 30 minutes of waking; then, eat what you want (without going over-the-top) and enjoy this day because it actually helps keep your body from adapting! The emotional side of eating can be powerful and this enables you to enjoy life's occasions, such as birthdays, holidays and special events.
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.
Smart Proteins
Protein is essential for weight loss since it helps build muscle.*
Recommended Serving Size:
Palm-size portion
Smart Carbs
Carbohydrates are vital for energy.*
Recommended Serving Size:
Fist-size portion
Smart Vegetables
Vegetables fortify your body with vitamins, minerals and fiber.
Recommended Serving Size:
Two fist-size portions
Smart Fats
Healthy fats help keep you feeling full longer.*
Recommended Serving Size:
Thumb-size portion
Dairy
- Cottage cheese (low fat)
- Eggs
- Egg substitutes
- Greek yogurt (nonfat plain)
- Yogurt (low carb/high protein)
Poultry
- Chicken
- Duck breast
- Ostrich
- Turkey breast (low sodium)
Red Meat
- Beef (lean cuts)
- Buffalo (ground)
- Elk
- Roast beef (low-sodium deli)
- Venison
Seafood
- Catfish
- Clams
- Cod
- Crab
- Halibut
- Lobster
- Mussels
- Salmon
- Scallops
- Shrimp
- Snapper
- Tilapia
- Trout
- Tuna
Vegetable Protein
- Tempeh
- Texturized Vegetable Protein (TVP)
- Tofu
White Meat
- Pork (lean)
Dairy
- Milk (1% or skim)
- Yogurt (low fat) with fruit
Bread
- Whole grain breads
- Whole grain English muffins
- Whole grain tortillas
- Corn tortillas
Fruit
- Apples (p)
- Apricots (p)
- Bananas (p)
- Berries (p)
- Grapes (p)
- Kiwi
- Melons
- Nectarines (p)
- Oranges
- Peaches (p)
- Pears (p)
- Pineapple
- Plums (p)
- Tangerines
Grain
- Amaranth
- Barley
- Bran cereals
- Buckwheat
- Corn
- Couscous
- Long grain brown rice
- Oatmeal (old fashioned or steel cut)
- Popcorn
- Quinoa
- Spelt
- Whole grain cereals
- Wild rice
Pasta
- Brown rice pasta
- Whole grain pasta
Root Vegetables
- Potatoes (russet, red, gold; small 1½" diameter)
- Sweet potatoes/yams (small 2" diameter, 4" long)
Legumes
- Beans (boiled or low-sodium canned)
- Edamame
- Lentils (boiled or low-sodium canned)
- Peas
(p) = preferred
- Artichokes
- Arugula
- Asparagus
- Beets
- Bok Choy
- Broccoli
- Brussels sprouts
- Cabbage
- Carrots
- Cauliflower
- Celery
- Collard greens
- Cucumber
- Eggplant
- Endive
- Green beans
- Kale
- Lettuce
- Mixed greens
- Mushrooms
- Mustard greens
- Okra
- Onions
- Peppers
- Radicchios
- Radishes
- Rhubarb
- Romaine
- Rutabaga
- Snow peas
- Spinach
- Sprouts
- Squash
- Tomatoes
- Turnips
- Zucchini
Dairy
- Cheese (low fat)
- Feta cheese
- Heavy cream
- Mozzarella (low fat)
Dressings
- Balsamic vinaigrette
- Creamy salad dressing (low fat)
- Mayonnaise (regular)
Fruit
- Avocado
- Olives (large)
Nuts & Seeds
- Almond butter (with salt)
- Almonds (raw, whole)
- Peanut butter (natural, with salt)
- Peanuts (raw, chopped)
- Pecans (raw, chopped)
- Pumpkin seeds
- Sesame butter/tahini
- Sunflower seeds
- Soy nuts (roasted, lightly salted)
- Walnuts (raw, chopped)
Oils
- Canola oil
- Fish oil
- Flaxseed oil
- Olive oil
- Safflower oil
Smart Beverages
Water, tea, brewed coffee, with non-caloric sweeteners (if desired) and Verve® Zero Sugar. Limit specialty coffees, creamers and sugars as they are a source of refined carbohydrates.
Smart Condiments
Vinaigrettes, barbeque and wine sauces, as well as herbs and spices are recommended; however any condiment of choice can be used sparingly.
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.
Smart Bod•ē Tips:
- Take a Bod•ē Burn within 30 minutes of waking and a second serving when desired.
- Eat five times a day, every three hours; your daily goal is half your weight in grams of protein.
- Exercise enhances your health potential; start out at 10 minutes per day and then add five minutes each week, working up to 30+ minutes, six times a week.
- Hydrate your body by drinking a minimum of half your weight in ounces of water (example: 150 pounds = drink 75 ounces) and try to work yourself up to a gallon per day.
- Limit alcohol only once a week on your guilt-free day. Limit 1 drink for women, 2 for men.
- Limit sodium intake. Sodium hides in a lot of foods. Aim for no more than 2,300 mg per day (amount in one teaspoon) to reduce water retention and overall wellness.