Understanding FoodLearn about food groups, the differences

between micro and macro-nutrients, effective calorie portioning, and healthy cooking

methods

My Diet Plan

Diet Protocol: How to administer your medication, carb, fat, and

calorie levels, successfully incorporating Diet Doc diet aids,

ketosis, and measuring your results

Long Term Weight Maintenance

The Basics: Keeping the weight off

forever, what to do before your nurse consultation,

utilizing your maintenance workbook,

and more helpful resources to ensure the

weight never returns!

Helpful Resources...Acceptable food lists, sample menus, and your food journal pages, all inside the Diet Doc workbook

Numbers Dietby Diet Doc

Disclaimer: The information on dietary factors and supplements, foods, and beverages contained in this work-book does not cover all possible uses, actions, precautions, side effects, and interactions. It is not intended as

nutritional or medical advice for individual problems. Liability for individual actions or omissions based upon the contents of this workbook is expressly disclaimed.

©Diet Doc and Natural Health ResearchAll rights reserved. No part of this document may be reproduced or transmitted in any form or by any means,

electronic, mechanical, photocopying, recording, or otherwise, without prior written permission of Diet Doc and Natural Health Research

A Second Chance at Health...

Welcome to the Diet Doc Numbers Diet program.

Charles Dickens once wrote; “Whether I shall turn out to be the hero of my own life, or

whether that station will be held by anybody else, these pages must show.” Even in these hectic modern times, those words ring true. We often become so bogged down in the quagmire of ev-eryday life, so intently focused on being the hero in another person’s life, whether children, parents, or spouses, that we fail to recognize the impor-tance of our own health. We fail to be the hero in our own lives.

Well faithful Diet Doc family, the life-changing journey towards becoming your very own hero begins today. As you read through these pages, remember that we are here for you every step of the way. Our expert staff is always available to guide you through every process, answer your toughest questions, and lend the support that you will inevitably need on this journey. Now, we are not implying that we will end up being the hero in your life, but what these pages will show, is the effectiveness of our diet plans when done correct-ly. You will begin seeing pounds fall off almost instantly, as you slowly recapture your lost vigor, excitement, and energy. The best part is, all you have to do is follow our directions, and call us if you experience anything out of the ordinary. Call us if you cheat, call us if your weight loss begins to slow or stops altogether, and call us with your silliest questions, because your vigilance will in-variably pay off in the long run.

So once again, remember that we are here for you, and let this workbook serve as your blueprint to a new life, your path to a new you, and above all else, your second chance at health!

Best of luck, The Diet Doc Family

Your prescription medication, including syringes, if need-

ed, will not be included in the package from Diet Doc. It

will be sent separately by the pharmacy.

If you do not receive your medication within 2 days of

receiving our package, please call us immediately at:

What you should expect in your shipment: (Kits may vary depending on order)

• Diet Doc Weight Loss Shake

• Bottle of Fat Burning MCT Oil

• Diet Doc Food Scale for Liquids & Solids

• Diet Doc Diet Compliant Cookbook

1

888-934-4451

Table Frequently Asked Questions

Understanding Food

Learn about the food groups,

calories, macro and micro nutrients, and essential

vitamins.

Keeping Your Food Journal

Effective journaling techniques

to keep track of your food

intake.

Healthy Cooking Methods

Healthy methods for

steaming, grilling, and baking.

FeaturesMy Diet Plan

Our Numbers Diet protocol, how to administer your medication,

getting started, low calorie phases, ideal food intake and our diet aids.

Long Term MaintenanceWhat to consider before talking to your

nurse, the basics of transitioning to your long term weight maintenance phase, and

keeping the weight off forever. Helpful Resources

Diet food list, sample menus for breakfast,

lunch, and dinner, healthy snacks and

dessert ideas, and blank food journal pages.

Remember to contact us if you have any questions not answered in this workbook. Our represen-

tatives can be reached M-F 6:30 am to 6pm, and Saturday from 8am to 1pm (PST).

45Of Contents...

14

10

1718

2224

2

Nutrition Labels

How to read and under-stand nutrition labels, a

great tool to fight weight gain.

3

The Journey Begins Here...

Please read through this workbook entirely. You will most likely have questions, which we are here to answer. As you read through the workbook, write down any questions that you have so

that you can present them during your nutritional consult.

What is the Numbers Diet?

The Numbers diet calculates the actual macronutrient (carbs, protein, fat) requirements and total calories to es-tablish a state of controlled fat loss. The diet tends to be low carb (ketogenic), high protein, and moderate fat for most people. These numbers change accordingly based on each patient’s activity level, height, age, goals, and other individ-ual factors. The diet is also adjusted during weight loss; so, a patient who begins the Numbers Diet at 200 pounds, would have his/her diet periodically adjusted, such as following a 50 pound fat loss. In this way, the diet constantly re-calcu-lates metabolic need.

How does the Numbers Diet Work?

Our Numbers Diet works by first determining homeostat-ic needs, and then providing the body with no more than the required amount of glucose, while preserving muscle mass with closely calculated protein intake. Fat loss is then triggered by a controlled 10-30% caloric deficit, improve-ments in blood sugar control, and insulin balance. Fat loss is accelerated using Lipo-B injections which also help to in-crease energy levels. We may also use Garcinia, our appetite suppressant, or any other Diet Doc medication if applicable.

The spreadsheet on page 22 of this workbook takes care of all the complicated math used to make these recommenda-tions. We do the work for you; all you have to do is fill in the blanks and follow the numbers.

Can I exercise while on the diet? The Numbers diet works with any activity level. We have had patients successfully lose weight with no exercise, as well as active duty marines dieting while in boot camp.

What prescriptions will be written for me on the numbers diet? What do those pre-scriptions help with?

The two most common prescription medication that we will recommend to facilitate better results are Garcinia Cambo-gia and our Lipo-B injections. Information for both medica-tions can be found on page 19 of this workbook.

What do I have to do on the Numbers Diet?

Simply follow our guidelines! Truly, that’s all you have to do. We’re controlling everything, so if you follow our guide-lines, we can respond to weight loss plateaus and other obstacles with much more precision (diet/activity product changes etc). The numbers get us started, and we then fine tune as you progress through the diet.

If you are not seeing appropriate results, we may supple-ment your program with a weight management profile via hormone testing and supplementation.

How many calories should I be eating per day?

Your weight loss plan is customized just for you, so every-one’s calorie intake will be different. Your nutrition consul-tant will explain your calorie intake during your nutrition appointment. Starting on page 34, there is space for you to take notes on your plan. Copies of these pages will also be emailed to you, pre-filled out after your nutrition appoint-ment.

Help, I am not losing weight. What do I do?

It is not uncommon to go a day or two without losing weight. If you see a stall of more than 2 days or you feel like something is not right, call us immediately. Our patient care specialists will help evaluate your diet and schedule you an appointment with our clinical staff when needed.

Have more questions? Call us at 888-934-4451

4

Nutrition is the first step in beginning your weight loss adventure with Diet Doc. It is crucial to eat healthy and take the proper supplements in order to achieve your desired weight loss goal. Without the proper nutrition it is almost impossible to lose inches. In addition to maintaining a healthy weight, nutrition also plays a huge role in preventing or even fighting certain diseases, physiological conditions, and other bodily hazards.

The more closely you monitor your nutrition, the more likely you will be to achieve your ideal health. Stay consistent, stay confident, and believe in your-self. You can do anything you wish to do. Good nutrition leads to a healthy body; a healthy body is good for your mind; and a good state of mind leads to a long happy life!

Your diet is going to consist of a variety of fruits, vegetables, healthy fats, meats, dairy, grains, nuts and seafood. All 4 phases will consist of varying food groups and very specific and controlled portion sizes.

When each of the food groups is broken down by its nutritional value, each consists of the same ba-sic elements, including calories, carbohydrates, fats and protein. All of your meals should be weighed, in ounces, with the food scale you receive. Every ounce of each food group equals a certain number of calories, carbs, fat, and protein, measured for each meal you prepare yourself. Your diet will vary in the amount of calorie, carb, fat, and protein intake as you go through each phase of the Diet Doc weight loss plan.

Understanding Food...Learning about the different food groups, the difference between macro and micro nutrients, calories, fats, and carbohydrates, calculating net carbs, and the importance of reading nutrition labels.

NutritionUnderstandingYour Diet

5

What are Calories?

Calories are a simple measurement tool, like ounces or pounds. Calo-ries measure the total energy that a specific food or drink provides. The total calories come from the car-bohydrate, fat, protein, and alcohol the food or beverage contains.

Calories are needed for daily activity like work, sleep, and play. Foods and drinks all vary in how many calories and nutrients they each contain. When you are trying to lose weight, it is crucial to get the correct amount of nutrients, which will provide the body what it needs to survive, yet to avoid consuming more calories than the diet recom-mends.

Micro-Nutrients consist of small quantities of minerals, acids, and vitamins that humans need in their daily diet. Most micros are consumed through healthy diet, and light supplementation. Macro nutrients are nutrients that pro-vide calories or energy. Nutrients are substances needed for growth, metabolism, and for other body functions. Since “macro” means large, macro nutrients are nutrients needed in large amounts. There are three macro nutrients:

• Carbohydrates

• Protein

• Fat

While each of these macro nutri-ents provides calories, the amount

of calories that each one provides varies.

Carbohydrate provides 4 calories per gram.Protein provides 4 calories per gram.Fat provides 9 calories per gram.

This means that if you look at the Nutrition Facts label of a product and it says 12 grams of carbohy-drate, 0 grams of fat, and 0 grams of protein per serving, you would know that this food has about 48 calories per serving (12 grams car-bohydrate multiplied by 4 calories for each gram of carbohydrate = 48 calories)

It is important to follow a diet that contains a specific breakdown of these three macro nutrients in order to get the results you desire from your diet. Each individual’s recommended macro nutrient intake is specific to their weight loss goals and individual daily activ-ity. Due to changes that occur in your body during weight loss, your

doctor may periodically alter your allowed daily caloric intake. Every-one’s body is different and reacts differently to certain foods.

An example of a persons recom-mended macro nutrient ratio: A lean person with above aver-age muscle mass would consume 50% protein, 35% carbs, and 15% healthy fats. For those with less muscle mass, the ratio changes. Ex: 45% protein, 20% carbs, and 35% healthy fats.

Trans-FatThis is a type of fat that has been changed by a process called hydro-genation. Hydrogenation increases the shelf life of the fat and makes the fat more stable at room tem-perature. Most trans-fats are found in processed foods such as potato chips, cookies, salad dressings, and foods made with hydrogenated oils. Trans-fats raise your cholesterol, so it is important to eliminate them from your diet.

Calories

Macro and Micro Nutrients

6

Saturated FatSaturated fat is solid at room temperature, which is why it is also known as “solid fat.” It is found in animal derived foods, such as meat, cheese, and milk. Poultry and fish have less saturated fat than red meat. Satu-rated fat is also found in tropical oils, such as coconut oil, palm oil, and cocoa butter. Tropical oils can be found in many snacks and in non-dairy types of foods, such as coffee creamers and whipped cream. Foods made with butter, margarine, or shortening have a large amount of saturated fat. An extremely unhealthy result from consuming elevated amounts of saturated fat is increased cholesterol, which can lead to a host of internal complications. A healthy diet comprises less than 10% of daily calories from saturated fats. Diets high in saturated fat correlate in some studies with an increased incidence of atherosclerosis and coronary heart disease.

Unsaturated FatA fat derived from plant and some animal sources, es-pecially fish, that is liquid at room temperature. Eating foods high in unsaturated fats can reduce the amount of cholesterol in the blood. Foods containing unsatu-rated fats include avocado, nuts, and soybean, canola, and olive oils. Meat products contain both saturated and unsaturated fats

Mono-unsaturated Fat From a chemical standpoint, mono-unsaturated fats are simply fats that have one double-bonded (unsatu-rated) carbon in the molecule. Mono-unsaturated fats are typically liquid at room temperature but begin to turn solid when chilled. Olive oil is an example of a type of oil that contains mono-unsaturated fats. Mo-no-unsaturated fats can have a beneficial effect on your health when eaten in moderation and when used to replace saturated fats or trans fats. Mono-unsaturat-ed fats can help reduce bad cholesterol levels in your blood and lower your risk of heart disease and stroke. They also provide nutrients to help develop and main-tain your body’s cells. Mono-unsaturated fats are also typically high in vitamin E, an antioxidant vitamin of which most Americans need more.

Polyunsaturated FatThis type of fat is also found in oils such as corn oil, soybean, sesame, sunflower and safflower. Polyunsat-urated fat is found in seafood, and contains the main fats the body needs. It has Omega3 and Omega 6 fatty acids; which should be part of your daily nutritional intake. Omegas can be bought as a supplement or con-sumed through a strict diet that contains fish.

What are carbohydrates? Carbohydrates, also called saccharides contain sugars and starches that give us energy each day through the correct macro-nutrient intake and controlled portions of your food. There are two types of carbs: simple car-bohydrates and complex carbohydrates. Simple carbs are easier for the body to break down and use as ener-gy quickly. Complex carbs take longer for the body to break down and give the body energy for a prolonged amount of time. For this reason, simple carbs are usu-ally deemed “bad” carbs, while complex carbohydrates are “good” carbs. Carbs are broken into simple sugars or glucose and the body then produces insulin in the pancreas. The insulin works to disperse the glucose into the body’s cells. Once the glucose is dispersed into the body’s cells the body uses the glucose as energy. Simple carbs spike our insulin levels and are consumed as energy very quickly. Complex carbs do not spike our insulin levels as drastically, and energy levels are higher longer.

When the body receives too much glucose it is stored in our liver and muscles as glycogen. This is then used when the body needs an extra energy source. When there is leftover glycogen that hasn’t been stored in the muscle cells and liver it is stored as fat. A simple way to avoid having carbs stored in the body as fat is to avoid exceeding your macro nutrient carb intake and stick to foods with high fiber, hence lower net carbs, like green vegetables, beans, grains, brown rice, and wheat based foods.

Calculation of net carbs= Total carbohydrates – di-etary fiber. Ex: 6 total carbs, 3 Dietary Fiber = 3 Net carbs.

7

FiberFiber is an essential part of our daily nutrition, found to help improve di-gestion and increase stool bulks. Fiber is considered a type of carbohydrate, yet is not high in calorie content. There are two types of fiber: soluble and insoluble. Soluble fiber is found in abundance in oats, legumes, and certain fruits and vegetables. Insoluble fiber is found in abundance in wheat, nuts, seeds, and some fruits and vegetables as well. Eating a diet high in fiber will help control weight, blood sugar levels (diabetes), prevent heart disease, and treat constipation. Fiber can be consumed through a healthy diet and/or fiber supplementation.

Low Glycemic Vegetables Vegetables are healthy foods for any diet, yet vastly differ in how they affect your blood sugar levels. During your diet, choose vegetables that won’t spike your blood sugar by selecting broccoli, cabbage, lettuce, onions and red peppers, which all have a glycemic index of 10. Green beans, tomatoes, cauliflower and eggplant are not far behind with a glycemic index of 15. Raw carrots are 16, but boiled carrots jump to 41 and frozen green peas and sweet corn are at 39 and 47 respectively. Beets have a moderately high glycemic index of 64 and pumpkin, 75, and parsnips, 97, are on the high end.

ProteinProteins are large biological molecules, or macromolecules, consisting of one or more chains of amino acid residues. Proteins perform a vast array of functions within living organisms. Like other biological macromolecules such as polysaccharides and nucleic acids, proteins are essential parts of organisms and participate in virtually every process within cells. Many proteins are enzymes that catalyze biochemical reactions and are vital to metabolism.

Did you know?Diet Doc carries the per-

fect supplements to keep you losing weight, and to keep your body operat-

ing smoothly. Need some vitamins? Give us a call for

pricing and availability.

A vitamin is an organic compound required by an organism as a vital nutrient in limited amounts. An organic chemical compound (or related set of compounds) is called a vitamin when it cannot be syn-thesized in sufficient quantities by an organism, and must be obtained from the diet. Vitamins are also another addition to a healthy body and a healthy mind. Most vita-mins can be consumed through a healthy strict diet, but there are some vitamins that we can not fully acquire through a healthy diet alone. Vitamin B12, B6 and Vita-min C are three types of vitamins that are difficult to get enough of simply through a healthy diet.

MineralsMinerals are the chemical elements required by living organisms. Over twenty dietary elements are nec-essary for mammals, and several more for various other types of life. Appropriate intake levels of cer-tain chemical elements have been demonstrated to be required to maintain optimal health. Minerals are necessary for our health, as our body uses them to regulate many functions.

Vitamins

8

BBQ SauceThis BBQ Sauce is per-fect to use as a marinade, cooking sauces, or dip-ping sauce for all your favorite foods while on the Numbers Diet. This BBQ Sauce adds a perfect sweet, smoky flavoring to your burgers and steaks while on Phase 2 of the Numbers Diet.

Sweet MustardUse the Sweet Mustard Dressing to dip, dunk, baste, or marinate all your foods. This Sweet Mustard Dressing is custom for-mulated to comply with the strict guidelines of the Numbers Diet and is allowed in any quantities during Phase 2 and Phase 3 of the Numbers Diet.

Citrus Ginger Dressing Perfect Portions Citrus Ginger Dressing boasts great taste, while strictly adhering to the low calo-rie phase of the Numbers Diet protocol. This Salad Dressing is the perfect flavor combination for all of your diet protocol friendly seafood dishes and meats.

Vinaigrette This Vinaigrette Dressing provides a full body flavor that sticks to meats and vegetables to make tasty meals. It’s more than an dressing! Marinate beef and chicken for the grill to make a fun, summer compliant meals.

9

Bored with Diet Food? Try one or all of our diet compliant salad dressings or condiments.

Save 20% off these Perfect Portions, diet compliant dressings and

condiments today.Use coupon code “WORKBOOK” when

you call.888-934-4451

The Importance of Nutrition LabelsIf you’re not dieting, you may not have seen one of these in a while, but they’re an extremely important weapon in the battle of the bulge.

People look at food labels for different reasons. But whatever the reason, many consumers would like

to know how to use this information more effectively and easily. The following label-building skills are in-tended to make it easier for you to use nutrition labels to make quick, informed food choices that contribute to a healthy diet.

The Nutrition Facts Label - An Overview:The information in the main or top section, can vary with each food product; it contains product-specific information (serving size, calories, and nutrient in-formation). The bottom part contains a footnote with Daily Values (DVs) for 2,000 and 2,500 calorie diets. This footnote provides recommended dietary infor-mation for important nutrients, including fats, sodium and fiber. The footnote is found only on larger packag-es and does not change from product to product.

The Serving Size:

The first place to start when you look at the Nutrition Facts label is the serving size and the number of serv-ings in the package. Serving sizes are standardized to make it easier to compare similar foods; they are pro-vided in familiar units, such as cups or pieces, followed by the metric amount, e.g., the number of grams.

The size of the serving on the food package influences the number of calories and all the nutrient amounts listed on the top part of the label. Pay attention to the serving size, especially how many servings there are in the food package. Then ask yourself, “How many servings am I consuming”? (e.g., 1/2 serving, 1 serving, or more)

Calories (and Calories from Fat)

Calories provide a measure of how much energy you get from a serving of this food. Many Americans con-sume more calories than they need without meeting recommended intakes for a number of nutrients. The

10

calorie section of the label can help you manage your weight (i.e., gain, lose, or maintain.) Remember: the number of servings you consume determines the num-ber of calories you actually eat (your portion amount).

The Nutrients: How Much?The nutrient section shows you some key nutrients that impact your health and separates them into two main groups: The nutrients listed first, fat, cholesterol, and sodium, are the ones Americans generally eat in adequate amounts, or even too much. Eating too much fat, saturated fat, trans fat, cholesterol, or sodium may increase your risk of certain chronic diseases, like heart disease, some cancers, or high blood pressure.

Most Americans don’t get enough dietary fiber, vitamin A, vitamin C, calcium, and iron in their diets. Eating enough of these nutrients can improve your health and help reduce the risk of some diseases and conditions. For example, getting enough calcium may reduce the risk of osteoporosis, a condition that re-sults in brittle bones as one ages (see calcium section below). Eating a diet high in dietary fiber promotes healthy bowel function. Additionally, a diet rich in fruits, vegetables, and grain products that contain dietary fiber, particularly soluble fiber, and low in sat-urated fat and cholesterol may reduce the risk of heart disease.

Understanding the Footnote on the Bottom of the Nutrition Facts LabelNote the * used after the heading “%Daily Value” on the Nutrition Facts label. It refers to the Footnote in the lower part of the nutrition label, which tells you “%DVs are based on a 2,000 calorie diet”. This state-ment must be on all food labels. But the remaining information in the full footnote may not be on the package if the size of the label is too small. When the full footnote does appear, it will always be the same. It doesn’t change from product to product, because it shows recommended dietary advice for all Ameri-cans--it is not about a specific food product.

The Daily Values (DV) for each nutrient listed are based on public health experts’ advice. DVs are rec-ommended levels of intakes. DVs in the footnote are

based on a 2,000 or 2,500 calorie diet. Note how the DVs for some nutrients change, while others (for cho-lesterol and sodium) remain the same for both calorie amounts.

How the Daily Values Relate to the %DVs

Look at the example below for another way to see how the Daily Values (DVs) relate to the %DVs and dietary guidance. For each nutrient listed there is a DV, a %DV, and dietary advice or a goal. If you follow this dietary advice, you will stay within public health experts’ recommended upper or lower limits for the nutrients listed, based on a 2,000 calorie daily diet.

Examples of DVs versus %DVsBased on a 2,000 Calorie DietNutrient DV %DV GoalTotal Fat 65g = 100%DV Less than Sat Fat 20g = 100%DV Less thanCholesterol 300mg = 100%DV Less thanSodium 2400mg= 100%DV Less thanTotal Carbohydrate 300g = 100%DV At leastDietary Fiber 25g = 100%DV At leastUpper Limit - Eat “Less than”...

The nutrients that have “upper daily limits” are listed first on the footnote of larger labels and on the example above. Upper limits means it is recommended that you stay below - eat “less than” - the Daily Value nutrient amounts listed per day. For example, the DV for Satu-rated fat (in the yellow section) is 20g. This amount is 100% DV for this nutrient. What is the goal or dietary advice? To eat “less than” 20 g or 100% DV for the day.

Lower Limit - Eat “At least”...

Now look at the section where dietary fiber is listed. The DV for dietary fiber is 25g, which is 100% DV. This means it is recommended that you eat “at least” this amount of dietary fiber per day.

The DV for Total Carbohydrate (section in white) is 300g or 100%DV. This amount is recommended for a balanced daily diet that is based on 2,000 calories, but can vary, depending on your daily intake of fat and protein.

Now let’s look at the %DVs.

11

The Percent Daily Value (%DV):

The % Daily Values (%DVs) are based on the Daily Value recommendations for key nutrients but only for a 2,000 calorie daily diet--not 2,500 calories. You, like most people, may not know how many calories you consume in a day. But you can still use the %DV as a frame of reference whether or not you consume more or less than 2,000 calories.

The %DV helps you determine if a serving of food is high or low in a nutrient. Note: a few nutrients, like trans fat, do not have a %DV--they will be discussed later.

Do you need to know how to calculate percentages to use the %DV? No, the label (the %DV) does the math for you. It helps you interpret the numbers (grams and milligrams) by putting them all on the same scale for the day (0-100%DV). The %DV column doesn’t add up vertically to 100%. Instead each nutrient is based on 100% of the daily requirements for that nutrient (for a 2,000 calorie diet). This way you can tell high from low and know which nutrients contribute a lot, or a little, to your daily recom-mended allowance (upper or lower).

Using the %DV for:

Comparisons: The %DV also makes it easy for you to make comparisons. You can compare one product or brand to a similar product. Just make sure the serving sizes are similar, especially the weight (e.g. gram, mil-ligram, ounces) of each product. It’s easy to see which foods are higher or lower in nutrients because the serv-ing sizes are generally consistent for similar types of foods, (see the com-parison example at the end) except in a few cases like cereals.

Nutrient Content Claims: Use the %DV to help you quickly distinguish one claim from another, such as “reduced fat” vs. “light” or “nonfat.” Just compare the %DVs for Total Fat in each food product to see which one is higher or lower in that nutri-

ent--there is no need to memorize definitions. This works when comparing all nutrient content claims, e.g., less, light, low, free, more, high, etc.

Dietary Trade-Offs: You can use the %DV to help you make dietary trade-offs with other foods throughout the day. You don’t have to give up a favorite food to eat a healthy diet. When a food you like is high in fat, balance it with foods that are low in fat at other times of the day. Also, pay attention to how much you eat so that the total amount of fat for the day stays below 100%DV.

Nutrients With a %DV but No Weight Listed - Spotlight on Calcium:

Calcium: Look at the %DV for calcium on food pack-ages so you know how much one serving contributes to the total amount you need per day. Remember, a food with 20%DV or more contributes a lot of calci-um to your daily total, while one with 5%DV or less contributes a little.

Experts advise adult consumers to consume adequate amounts of calci-um, that is, 1,000mg or 100%DV in a daily 2,000 calorie diet. This advice is often given in milligrams (mg), but the Nutrition Facts label only lists a %DV for calcium.

Don’t be fooled -- always check the label for calcium because you can’t make assumptions about the amount of calcium in specific food categories. Example: the amount of calcium in milk, whether skim or whole, is gen-erally the same per serving, whereas the amount of calcium in the same size yogurt container (8oz) can vary from 20-45 %DV.

Equivalences30% DV = 300mg calcium = one cup of milk100% DV = 1,000mg calcium130% DV = 1,300mg calcium

12

Nutrients Without a %DV: Trans Fats, Protein, and Sugars:Note that Trans fat, Sugars and, Protein do not list a %DV on the Nutrition Facts label.

Trans Fat: Experts could not provide a reference value for trans fat nor any other information that FDA be-lieves is sufficient to establish a Daily Value or %DV. Scientific reports link trans fat (and saturated fat) with raising blood LDL (“bad”) cholesterol levels, both of which increase your risk of coronary heart disease, a leading cause of death in the US.

Important: Health experts recommend that you keep your intake of saturated fat, trans fat and cholesterol as low as possible as part of a nutritionally balanced diet.

Protein: A %DV is required to be listed if a claim is made for protein, such as “high in protein”. Other-wise, unless the food is meant for use by infants and children under 4 years old, none is needed. Current scientific evidence indicates that protein intake is not a public health concern for adults and children over 4 years of age.

Sugars: No daily reference value has been established for sugars because no recommendations have been made for the total amount to eat in a day. Keep in mind, the sugars listed on the Nutrition Facts label in-clude naturally occurring sugars (like those in fruit and milk) as well as those added to a food or drink. Check the ingredient list for specifics on added sugars.

Some parts of article compliments of FDA.Gov

We’re sure you’ve got some questions. Feel free to call and schedule a nurse consultation at any time

888-934-445113

Dieting is no longer an excuse to avoid

peanut butter!New PB2 diet friendly peanut butter,

available in both regular and decadent chocolate flavors.

Made with high-quality peanuts that are slow-roasted to our specifications and pressed to remove the oil. Now

made so much more delicious by adding chocolate. All natural with no

artificial flavorings, sweeteners, or preservatives. Chocolate PB2 is mixed

with water to create a traditional chocolate and peanut butter mixture.

It is also wonderful for recipes that call for both chocolate and peanut

butter.

Keeping A

Food

A crash course in keeping track of everything that

you eat and the benefits of a food journal.

Journal:1

01

14

15

Keeping a Food Journal

This article will explain how to keep an accurate food log to increase your awareness of foods eaten throughout the day.

A proven method to ensure weight loss, and more importantly to keep the weight off long term, is to write down each food that you consume during the day. It is a simple pro-cedure that can help you under-stand your eating habits and target problem areas you may have. When you keep a food journal, it is im-portant to be honest with yourself. The food journal will reflect your choices, revealing to you what you have put into your body each day, and you can monitor results against your data to establish a cause and effect. If you have gained weight recently, and look in your journal to find that you ate poorly in the recent past, you have hard evidence that the choices you’ve made have negatively impacted your diet. A diet journal can be an incredibly useful tool if done properly.

Find a notebook

Any kind of notebook or diary will work to record food items. If you prefer electronic devices, feel free to use a laptop computer or hand-held device like an Ipad or cell phone. Many websites offer food journal capabilities with nutrient analysis for free. There are also numerous free cellphone apps that you can download that work seamlessly with any diet. Many of them allow you to simply scan the bar code of the item you wish to enter into your journal, and the app will automati

cally record the item as well as its nutritional content.

A free cellphone app for tracking food intake is listed in this work-book on page 25.

Create spaces to record the date, time, place, food items eaten, quan-tity of food and beverages eaten, feelings while eating, and physical activity. These are all important items to include in a food journal so that eating patterns can be de-tected.

Open the journal and record food items into it as you eat them, do not wait until after you are done eating. People who wait until after a meal to record a meal will always make mistakes, or even sometimes forget to record entire meals. It is best practice to simply get into the habit of recording meals as you prepare them, or as you eat them. Be as

specific as possible and only record one item at a time. Instead of only writing “turkey sandwich,” it is

important to break the meal down and

include each food item. For example, if

you had a turkey sand-wich, define what was in it: whole wheat bread, light

mayonnaise, mustard, sliced deli turkey meat, pickle, tomato, low-fat cheddar cheese, etc.

Date, time, and place of food eaten should be recordedBy logging the time of eating, you may find a pattern of overeating or under-eating during specific peri-ods throughout the day. This can help you to be more aware of your eating routine. The place where food is eaten is equally important. Some people may eat more while dining out, while others tend to eat more at home. Are you eating in bed or in the car? Eating while reading? Eating while watching television? If you keep a record of where food is eaten, it can help teach you about your eating habits.

Jot down your feelings and hun-ger level each time you eatSome examples may include: happy, bored, nervous, rushed, tired, de-pressed, angry, excited, content, or frustrated. Hunger level is good to monitor because many people eat

Organize the contents of your journal

16

for emotional reasons, not simply for hunger. This may help you to better understand your underlying causes of snacking.

Openly record quantity of food Write down, in the measurement provided by your nutrition label, the exact amount of food eaten per meal. By keeping track of the amounts of foods eaten, you are more likely to be aware of your serving sizes. For example, with the turkey sandwich discussed earlier, define amounts: whole wheat bread - 2 slices, light mayonnaise - 1 teaspoon, mustard - 1 teaspoon, sliced deli turkey meat, 2 ounces, dill pickle - ½ large, tomato - 2 me-dium slices, low-fat cheddar cheese - 1 ounce. To accurately measure weights, your Diet Doc kit includes a food scale, which can measure both solids and liquids. Be sure to use it for every meal eaten at home.

Have you noticed any pat-terns to your eating yet? We often eat the same foods over a course of two to three weeks. Make sure you record both weekends and week-days, as you may eat differently on days off the diet.

Use the journal for beverages All drinks during the day should also be recorded, even water. You should be consuming approximate-ly half of your body weight in water (ounces) daily, so be sure to track how much water you are consum-ing throughout the day, as it does in

fact have an impact on your ability to lose weight. Some beverages are higher in calories than others, and this can help you be more aware of how many calories you get from your drinks, as well as food asso-ciated with certain beverages. Do you only munch on peanuts while drinking beer? Only drink milk when you eat cookies?

Record physical activityUpon beginning your hCG diet plan, your doctor will have most likely cautioned against grueling exercise, so as not to force your body into starvation mode, which prevents you from losing weight. But as your diet plan progresses, especially upon entering phase IV, which is the long term maintenance phase, you will be encouraged to exercise

regularly, so keeping a journal detailing your exercise regimen and performance will help you improve results over the long term, and pro-vide you with a method to measure physical fitness and challenge your-self to continually improve.

Keep track of what type of activity you did for the day, and how much time it took you to do it.

Analyze your food journalAfter you have kept your journal for a length of time, look through the notebook to find eating pat-terns. Are you including a variety of foods? Consider making an appointment with our nutrition expert or nurse, who can help to find problem areas and work with you to make healthier choices and gradual changes.

Stay PositiveApproach the food journal with an optimistic attitude and high spirits. Make an effort to see something positive in every day. As your body changes, you will notice an increase in energy, stamina, and perhaps physical pain, if previously

experienced, may begin to diminish in joints and

muscles. These are the fruits of your labor, so take pride in them and

gush about the little things that you’ve done correctly for an extended

period of time. Some ex-amples of positive experiences

include: “I ate smaller portions today,” “I fit into a pair of pants I couldn’t wear last year,” “I stopped eating when I was full,” or “I was able to exercise for 30 minutes instead of 25.” This may seem like it doesn’t matter, but it will help you to remain encouraged and to keep a positive outlook.

Healthycookingmethods

Seasonings:Herbs and spices just may be-come your two best friends in the kitchen. They can turn otherwise bland chicken into a dish burst-ing with flavor. They can also help to reconcile the bad relationship you formed with broccoli during childhood. Fresh herbs, dried spices, and seasoning mixes (as long as they do not contain sugar) are perfectly safe during all phases of the Numbers Diet, so stock up on your favorites or pick up a few new flavors to try out.

17

Want more spice? Diet Doc carries a wide variety of diet compliant food flavorings. Want to make a dull meal excit-ing? Diet Doc has the spices you need. Call 888-934-4451 and use order code “WORKBOOK” to receive a special discount on all Diet Doc products.

When dieting, not only is it import-ant to choose healthy food options, but it is equally important to pre-pare them in a healthy manner. Many cooking methods add unnec-essary oils or other fats which can be detrimental to your diet. How-ever, there are healthy alternatives that will also yield delicious results without wrecking your weight loss.Steaming vs. Sautéing or Pan Frying

If you are sautéing healthy vegeta-bles or pan frying a healthy chicken breast, you are still adding extra fat and calories to your meal. You can easily cut out these calories by steaming your food. Use a small amount of broth, lemon juice, or other healthy liquid instead of oils or other fats, heated in a large pot. Place a colander inside the pot, with the desired food in the colander, and a lid to trap the steam. Add ad-ditional liquid to the pan if you no-tice the bottom is getting dry. This method can create delicious results as the broth, juice, or any liquid you use will add flavor to otherwise bland vegetables or chicken breast.

Try it: Fresh spinach with garlic and onions in a small amount of chicken broth and a squeeze of lemon juice.

Grilling Outside and Indoors

Backyard grills can cook up many delicious and healthy meals, but you can also use the same technique

indoors. You can grill indoors with the help of a grill pan on your stove top. Be sure to skip marinades that contain oils and/or sugars such as traditional barbecue sauce, since these are not compatible with your diet. Instead you can add flavor to your food with options such as dry rubs and diet compatible salad dressings and seasonings.

Try it: Grill up a lean steak coated in a dry rub of salt, pepper, paprika, garlic powder, and oregano.

Roasting/Baking

Roasting or baking can be a great way to cook both vegetables and meat. Baked fish and roasted chick-en breasts can be made flavorful with your favorite spice mix or diet compatible salad dressing as a mar-inade. You can also roast vegetables on a sheet pan or in a casserole dish by drizzling MCT oil or diet compatible salad dressing over the vegetables and sprinkling them with salt, pepper, and any other spices or herbs you like.

Try it: Cut up a mix of your favorite vegetables such as zucchini, green bell peppers, and a small amount of onions and tomatoes. Drizzle a tablespoon of MCT oil and sprinkle with salt, pepper, garlic powder, and oregano. Toss the vegetables to coat and put in a 375 degree oven until the vegetables are cooked through.

My Diet PlanNutrition Consultation Walk-through

By this point, you are probably ready for your initial consultation with our nutritional expert. This section will serve to prepare you for this consultation by providing you with a general overview of the meeting, guiding you through the types of questions that our spe-cialist will have for you, and what questions, which you will un-doubtedly have, should be directed toward the nutritional consultant, and which are best left for your doctor or nurse consultation.

In this section you will find the following:

• Instructions on taking your medication.• “My Numbers”, a special section of the workbook in which you will fill in the blanks for your individualized protocol as you receive it from our nutritional consultant.• Numbers Diet Protocol: Including how to properly navigate your first few days, your low calorie Phases, Ketosis, other supplements that may aid your weight loss, and accurately measuring your results.

18

Common Medication Prescribed for Our Numbers DietYour medication will arrive from the pharmacy. Before opening it, please read this section thoroughly, and consult your Diet Doc representative if you have any questions not answered here.

Lipo-B Injections

Lipo-B is a multi-ingredient injection containing essential B vitamins, minerals and amino acids; deliv-ering nutrients to your body which effectively promote increased metabolism, in turn, directly assisting your body in burning fat.

Many of the nutrients contained in our Lipo-B injec-tions are not easily absorbed through the digestive tract. Our Lipo-B formula delivers the full amount of these vital fat burning nutrients directly to the body, bypassing the ineffective digestive system for greater nutrient absorption. The amino acids in Lipo-B play a major role in minimizing excess fat in the liver, in-creasing energy and lean muscle mass, neutralizing free radicals, as well as metabolizing fat andcholesterol to prevent hardening of the arteries

Garcinia Cambogia:

Garcinia Cambogia is a small, pumpkin-shaped fruit, sometimes called tamarind. The natural extract is called hydroxy citric acid (HCA), and researchers claim that HCA can double or triple one’s weight loss. The HCA extract from Garcinia Cambogia supple-ment aids in weight loss by doing two things: It helps to block fat, and it suppresses your appetite. In addi-tion to its appetite blocking capabilities, Garcinia has also been found to positively impact emotional eating. HCA also suppresses appetite by increasing serotonin levels. Serotonin is a neurotransmitter in your brain that makes you feel good. Having low levels of se-rotonin may make you feel depressed or anxious; it drives many people into emotional or reactive eating. Garcinia is a great alternative to our hCG, producing amazing results and helping to stave off hunger. Depending on your weight loss goals, the potency of your medication may vary. Please record your recom-mended daily intake in the “Long Term Maintenance” section of this workbook.

Before you consult with our nutrition expert, it will only benefit you to read over this information carefully and jot down any

questions you have while reading. This will ensure that your initial, and all other meetings with the nutrition consultant will run smoothly, and that all of your questions will be answered before you begin your diet plan. Please remember that a lot of this information is left blank so that you can fill it in based on the recommendations of your nutri-tion consultant.

19

Instructions for SelfInjections (Lipo-B or B-12 injections)

Wash your hands before handling any equipment. Be sure that the area you’ve chosen to work at is clean.Uncap the syringe on both ends, pull back on the plunger to your dosage line ______ to fill the needle with air, put the needle into the vial of medication , then turn the vial upside down. Push the air from the syringe into the vial, and then draw medication to your dosage line ________.

The injection is done approximately 2 inches from the belly button in any direction. Wipe the injection area with an alcohol prep pad in a circular motion and al-low the area to dry before injecting any medication.

With one hand pinch the area of flesh that has been cleaned for the injections. With the other hand hold the needle as if it were a pencil. Place the tip on your skin and firmly/quickly push needle into skin. Push down needle plunger until all medication has been dispensed. Remove needle and gently wipe area once more with alcohol pad.

Phase 1 (Low Calorie Dieting Begins)

Phase 1 is when you are going to start the low calorie and low carb part of your diet. This phase is designed to transition your body into ketosis, using fat as its primary fuel instead of carbohydrates. You will begin to notice increased energy and decreased hunger.

Your daily caloric intake, prescribed by your nutrition consultant is _________.

An ideal Menu for Phase 1 is:

Breakfast – 3 egg white omelet with low glycemic (LG) vegetables. (See page 8 for definition of low glycemic vegetables)

Lunch – ________ ounces of lean protein with LG Vegetables.

Dinner – ________ ounces of protein with LG Vege-tables

Snacks - _________ per Day – 2 scoops of Diet Doc shake mix with approximately 16 ounces of water (or to desired consistency). Shakes are used between meals and in the evening to keep blood sugar levels and me-tabolism functioning optimally. A total of 4 scoops are needed daily for our Numbers Diet.

MCT Oil – _________ tablespoons daily – You can cook with this, also it can be used as salad dressings/marinades and even in your shakes. You will want to make sure that you get the full amount recommended daily by your nutritional consultant. The body needs some fat, consumed daily, and MCT oil will help you get this without the adverse effects of regular oils. MCT oil helps the body burn off the fat your diet is causing it to release, and will help increase your energy levels and metabolism.

The key to a successful Phase 1 is balancing your recommended daily caloric intake with a lower carbo-hydrate intake, keeping carbs to around 30 net grams per day.

20

Phase 2 (Stabilization) The body evolves from a detrimental state of relying on empty calories to a diet that is healthier, packed with energizing proteins and nutritious foods that support better metabolic function, aiding weight maintenance for long term health. Continue to follow a normal daily routine, and alert Diet Doc if weight loss slows or stops altogether.

Phase 3 (Long Term Maintenance)

Now that you’ve achieved your goal weight, you will begin our diet maintenance program to ensure the per-manence of your results. Your nurse will provide you with the details necessary to transition comfortably and naturally back into a normal routine.

Weigh Yourself Frequently

Weigh yourself every couple of days, not every day. Weight loss varies from person to person. Most people can expect to lose ½ pound or more per day, but keep in mind the scale will show every fluid ounce that the body is holding on to. Internal issues such as consti-pation will cause the body to reflect no weight loss or even weight gain on the scale. This is why it is import-ant to measure also.

Measurements

Be sure to take your measurements once per week on the same day, and at approximately the same time. Body measurements will more accurately reflect the amount of real body mass lost, which is not reflected on the scale.

Remember your Journal

Again, we recommend that you keep a food journal. This way if you are having problems losing weight, we can accurately review what you are eating and deter-mine if there are any changes necessary.

21

A few more things to remember...

1 | Sweetener

Stevia is the only sweet-ener that is recom-mended to be used on the diet. Regular table sugar is not only un-healthy, it has also been found to display addict-ing qualities, making it difficult to abstain from.

2 | Water

It is recommended that you consume half of your body weight in water daily, with a minimum of 60 ounces and max of 128 ounces. Add electrolytes to your water, such as Smart Water. However, refrain from all sports drinks such as Gatorade and Powerade.

3 | No Alcohol or SodaIn order to consistently lose weight, we recom-mend that you do not consume any alcohol or soda (regular or diet) during your Diet Doc weight loss plan. Absolutely no energy drinks like Monster or Red Bull, not even diet Monster.

4 | Supplements

A multivitamin is recom-mended while on the diet. Most found over the counter work well. If you are currently taking supplements, continue doing so unless our physician recommends otherwise.

22

Maintenance

Your journey is not over yet. The Diet Doc pro-gram will also aid your transition from your weight loss plan into a new healthy lifestyle,

focused on maintaining your results. We refer to this affectionately as “Phase 4”. During this phase we will gradually reintroduce carbohydrates and other foods, restricted during the diet, and focus on long term weight maintenance and lasting health.

Once you are approximately 1 week from meeting your

goal weight, or the beginning of your break, please call our patient care specialists to schedule your mainte-nance appointment. During this appointment a Diet Doc nurse will review and analyze your progress, ex-plain how to maintain your results, and write a person-alized maintenance plan.

Before calling to schedule an appointment, please fill out the following questionnaire and be ready to pro-vide the answers to a patient care specialist.

Long Term

Fill in these blanks as per your Nutritional Consultant’s recommendations.

Supplements:

Lipo-B Injections: Injections are done _____ times weekly. Draw out _______units from the vial. Follow injection procedure found on page 20 of this workbook.

Garcinia Cambogia: Take_______capsules _______ times daily.

Other supplements or recommendations from the doctor:

What to consider before your nurse consultation, questions to ensure a productive consulta-tion, the basics of the final phase of the Numbers Diet, and keeping the weight off permanently.

23

The following information may change periodically, so fill these blanks in with a pencil as per

your Nutritional Consultants instructions.

Consultant’s recommendations:

Your total caloric intake for the day should be _____________ calories, dispersed as follows:

______________Grams of Fat (Example: Nuts, MCT Oil, Yogurt, Cheese)

______________Grams of lean Protein (Example: Chicken Breast, Fish, Beef, Pork)

______________Grams of Net Carbs (Example: Vegetables, Sweet Potatoes, Fruits)

______________Scoops of Diet Doc Shake, _____________times daily.

Exercise:

Exercise is recommended during the diet following these guidelines:

______________times per week.

______________minutes per session.

______________intensity level.

With your heart rate staying at _________BPM, for best results.

Rest Day:

One day per week, you will incorporate a rest day into your routine. This can be any day of your choosing, but should be the 7th day after beginning the Numbers Diet. Your rest day is extremely important, because it allows your body to replenish its glycogen stores, which is the fuel that your muscles need to work properly.

A Great Tool To Help You Monitor Your Daily Food Intake:

There are many cellular telephone applications that can help you monitor your food intake. We recom-mend an app called “My Fitness Pal”, which will allow you to easily monitor what you consume and much more.

Use your cellphone bar code scanner to take you to the My Fitness Pal app here:

Reminder: Remember to check nutrition labels, even if you are using a cellphone app, because some apps may not accurately reflect nutritive content.

Android Apple

24

Helpful Resources

Diet food list, sample menus for breakfast, lunch, and dinner, healthy snacks and desert ideas, and blank

food journal pages.

25

Vegetable Asparagus Bell PepperBroccoliCabbageCauliflowerCeleryCucumbers (peeled)SpinachMixed Salad GreensGreen BeansMushroomsKaleBrussels SproutsYellow Squash

Portion in Oz. 4oz4oz4oz4oz4oz4oz4oz4oz4oz4oz4oz4oz4oz4oz

Calories2424402828161228203624564816

Net Carbs2g3.5g5g3.5g3g1g1.5g1.5g1g4g2.5g9g5.5g2.5g

Protein2.5g1g3g1.5g2g<1g<1g3g1.5g2g3.5g3.5g4g1g

VegetablesThere are a variety of vegetables to choose from as you continue with your dieting process. Please note that the values listed are for raw vegetables. The vegetable options most compatible with the

diet and maintenance phase are as follows:

Fruits

FruitsBlackberriesBlueberriesStrawberriesRaspberries WatermelonPineapplePeachesPearsOrangesNectarinesGrapesGrapefruitCantaloupeTomatoesPlumAvocado

Portion in Oz. 4oz4oz4oz4oz4oz4oz4oz4oz4oz4oz2oz4oz4oz4oz4oz2oz

Calories48643660365644645248384840205290

Net Carbs5g13.5g6g6g8g12g9g14g10.5g10g9g12g8g3g12g 0g

Protein1.5g0g0g1g0g0g0g0g1g1g0g0g0g1g0g2g

There are a variety of fruits to choose from as you continue on with your dieting process. Please note that all values listed are for raw fruits. The fruit options most compatible with the diet and maintenance

phase are as follows:

26

Meat/Poultry

Meats Ground Beef 10% Flank SteakTop Sirloin (1/8 fat)Skirt SteakT-bone SteakPork loinSpare RibsBack RibsChicken BreastChicken ThighTurkey BreastWhole turkeyGround Turkey 8%Bacon Turkey BaconTurkey SausagePork SausageTri Tip

Portion in Oz. 4oz4oz4oz4oz4oz4oz4oz4oz4oz4oz4oz4oz4oz1oz4oz2oz2oz4oz

Calories 24025624024025025731532013512414517014017016455110190 161

Net Carbs 0g0g0g0g0g0g1g0g1g0g0g0g0g0g0g0g0g0g

Protein 32g24g25g22g25g21g18g18g25g28g20g21g21g12g15g14g10g24g

There are a variety of meat/poultry options to choose from as you continue dieting. Please note that all meat listed is skinless and lean. The meat/poultry options most compatible with the diet and main-

tenance phase are as follows:

SeafoodThere is a variety of seafood from which to choose as you continue with your dieting process. Please not that serving sizes vary in measurement. The seafood options most compatible with the diet and

maintenance phase are as follows:

Seafood CodFlounderHalibutSea BassLobsterShrimpSwordfish Tuna (Canned)Tuna (Oil Canned)Yellowfin TunaMahi-MahiTilapiaSalmon Clams (Steamed)King Crab

Portion in Oz.4oz4oz4oz4oz4oz4oz4oz4oz4oz4oz4oz4oz4oz3oz1 leg

Calories 9513315614010811217212822012496144232126130

Net Carbs 0g0g0g0g0g0g0g0g0g0g0g0g0g4g0g

Protein 21g28g28g28g24g24g28g28g32g28g21g28g24g22g26g

There are a few dairy products to choose from as you continue on with your dieting process. Please not that serving sizes vary in measurement. The dairy options most compatible with the diet and

maintenance phase are as follows:

Grains/NutsThere are a variety of grains to choose from as you continue on with your dieting process. Please

note that the values listed are for cooked grains. The grain/nut options most compatible with the diet and maintenance phase are as follows:

Grains/Nuts QuinoaBrown RiceWild RiceBuckwheatTeffCous-CousSummer Wheat Oats (Whole Grain)BulgurBarley (Pearled)Wheat CouscousWhole Wheat PastaAlmonds(blanched)Walnuts (English)PecansHazelnuts (blanched)Macadamia (plain)Pine nutsPeanuts (unsalted)Cashews

Portion in Oz. 4oz4oz4oz4oz4oz4oz4oz4oz4oz4oz4oz2oz 1oz1oz1oz1oz1oz1oz1oz1oz

Calories 1361241121041121281227292136210200163185196178204191165164

Net Carbs 20g24g20g20g24g25g24g10g16g28g19g35g6g2g1g2g2g3g3g8g

Protein 4g4g4g4g4g6g6g3g4g4g8g8g12g4g3g4g2g4g7g5g

27

Dairy Almond Milk (unsweetened)Skim MilkGoat MilkSoy Milk (unswtnd)Greek Yogurt (plain)Hardboiled EggEggs (Scrambled)Cottage Cheese 1%

Portion in Oz. 8oz

8oz4oz8oz6oz (by weight)1 egg4oz4oz

Calories 30

9084801007718881

Net Carbs 0g

13g6g3g5g1g2g3g

Protein 1g

9g5g7g18g6g13g14g

Dairy/Misc

3 Day Sample Menu

Many patients become overwhelmed when it is time to meal plan. Use this

sample menu as a guide, helping you get a feel for which foods are best

suited for our diet plan.

Breakfast: 8oz unsweetened almond milk1 scoop shake, 1/2cup straw-berries, 1 tbs MCT oil, and 1 tbs flax seed. Approx. 283 cals, 13g carbs, 15g protein, and 21g fat.

Snack: Quest bar. Peanut Butter SupremeApprox. 210 cals, 4g carb, 20g protein, 10g fat.

Lunch: 5oz Grilled Chicken breast, 2cups spring mix salad, 1 tbsp MCT oil & seasonings as dressing,1 medium apple, 1 oz avocado. Approx. 405 cals, 23g carbs, 62g protein, 17g fat.

Total: approx 1385 calories, 55 carbs, 151 protein, 66g fat

Day 1

28

Please note that this sample menu is developed for a patient follwing a typical 1400 calorie diet. Your daily menu may allow for more or less calories.

Dinner: 6 oz filet mignon8oz asparagus, sautéed with 2oz low sodium chicken broth, garlic, and dried herbs1cup strawberries with stevia and cocoa powderApprox. 487 cals, 15g carbs, 54g protein, 18g fat

Day 2Breakfast:2 eggs, 1 oz turkey bacon, 2 slices of tomatoApprox. 259 cals, 3g carbs, 20g protein, 8g fat.

Snack:1oz Cheddar cheese, 1 medium appleApprox. 208 cals, 21g carbs, 7g protein, 9g fat.

Lunch:5oz tilapia4oz of broccoli with1tbs MCT oil, fresh herbsApprox 337 cals, 5g carbs, 38g protein, 9g fat

Snack: 1 scoop shake, 8oz unsweetened almond milk, 1/2 c strawberries, 1 tbsp mct, 1 tbsp flax seed.Approx. 283 cals, 6g carbs, 15g protein, 8g fat.

Total: approx. 1461 cals, 45g carbs, 113g protein, 71g fat

Dinner:5 oz grilled chicken1 oz avocado2 cups spring mix powder1tbsp of MCT oil & seasonings for dressing1 cup raspberries with SteviaApprox. 374 cals, 10g carbs, 33g protein, 17g fat.

Add a little flare to any meal with Perfect Portions Diet seasonings

Diet Doc Diet Tip: The Gourmet Seasoning 4 pack adds the variety of flavors you crave yet follows the strict guidelines of all phases of the Numbers Diet. Our seasonings are specifically de-signed without oil, starch, or sugar and are made of all natural healthy ingredients including diet safe Stevia as an all-natural sweetener.

The Gourmet Seasoning 4 Pack (Featuring Sea Salt) includes:

Steak Seasoning Lemon Herb Seasoning Sea Salt Sweet & Hot Louisiana Seasoning

Call 888-934-4451 to order your Perfect Portions© diet compliant seasoning pack today. Order any 3 seasonings, get 1 free sea salt

29

Day 3

Breakfast:7oz Greek Yogurt (2%)1 oz Blueberries1 oz Macadamia NutsApprox. 397 cals, 13g carbs, 22g protein, 25g fat

Snack: 2 scoops Diet Doc shake mix1 small banana1 tbsp flaxseedApprox. 295 cals, 24g carbs, 28g protein, 7g fat

Lunch: 5 oz Grilled chicken 2 cup Spring Mixmix with 1oz onion, 1oz tomato, and 1oz cucumber1tbsp MCT oil with seasoning for dressingApprox. 283 cals, 7g carbs, 31g protein, 13g fat

Dinner:6 oz fillet Mignon1 cup roasted radishes1 tbsp MCT OilApprox. 509 cals, 2g carbs, 49g protein, 31g fat

Total: approx. 1484 cals, 46g carbs, 130g protein, 76g fat

30

31

Cut a

long

this

line

to ta

ke y

our j

ourn

al w

ith y

ou.

32

Cut along this line to take your journal with you.

33

Cut a

long

this

line

to ta

ke y

our j

ourn

al w

ith y

ou.

34

Cut along this line to take your journal with you.

35

Cut a

long

this

line

to ta

ke y

our j

ourn

al w

ith y

ou.

36

Cut along this line to take your journal with you.

37

Cut a

long

this

line

to ta

ke y

our j

ourn

al w

ith y

ou.

38

Cut along this line to take your journal with you.

39

Cut a

long

this

line

to ta

ke y

our j

ourn

al w

ith y

ou.

40

Cut along this line to take your journal with you.

41

Cut a

long

this

line

to ta

ke y

our j

ourn

al w

ith y

ou.

42

Cut along this line to take your journal with you.

Join Our Mailing List

Get 10% off your next order when you join our mailing list. Two great ways to get special offers and savings from Diet Doc.

Scan this QR code with your cell-phone’s bar scanner feature and fill out

our mailing list entry form. Text “DietDoc”

To telephone number 22828