WEIGHT MANAGEMENT PRO GRAM

I N F O R M AT I O N B O O K L E T

+ D I E TA R Y A N D L I F E S T Y L E G U I D E

CONTENTS

Choosing a Lifestyle Strategy - It’s Not Just About Protein Shakes! .........3

About Wheyless .............................................................................................................................5

Intensive Phase ..............................................................................................................................7

Meal Guidelines ..............................................................................................................................8

Foods to Enjoy ................................................................................................................................9

Foods to Avoid ............................................................................................................................. 10

Maintenance Phase ...................................................................................................................11

Extra Foods to Enjoy During the Maintenance Phase .........................................11

Healthy Eating Guidelines ....................................................................................................12

Recipes ...............................................................................................................................................14

Fitness ...............................................................................................................................................20

Exercise Tips ...................................................................................................................................21

Tips for Success ..........................................................................................................................22

Stress and Slimming ................................................................................................................23

2

CHOOSING A LIFESTYLE STRATEGY

It’s Not Just About Protein Shakes!

The Wheyless Weight Management Program has been developed to equip you with a simple, delicious way to achieve and maintain a

healthy body weight. The program is wholistic in nature, with the aim to initiate a healthier lifestyle incorporating healthy eating choices, exercise, stress management, and long-term maintenance of your

overall health to increase your longevity and wellbeing.

Wheyless is designed to be easy for everyone. Our program is versatile and adaptable to suit your needs, your tastes and your

lifestyle. And that’s exactly why Wheyless works - it’s enjoyable and not restrictive. In fact, it helps you work towards

your goals by gradually changing your lifetime habits.

Wheyless is an original formulation by Dr Robert Buist, a leading Australian nutritionist and biochemist. It helps to satisfy hunger

between meals while fuelling your energy levels.

Depending on your lifestyle stage and goals, we have two weight management programs for your to choose:

the Intensive Phase and Maintenance Phase.

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Our premium formula contains the calming relaxant Lactium®, 6 strains of probiotics for intestinal balance, digestive enzymes to boost digestive health, plus 23 vitamins and minerals including:

Calcium Vitamin B12 Riboflavin Folic acid

Chromium Iron Biotin Potassium

Magnesium Selenium Vitamin C Vitamin E

Protein Manganese Vitamin D Lysine

Vitamin A Copper Glutamine Zinc

Help is in your hands: this information booklet is your invaluable reference guide for making everyday eating choices in

order to reach your weight loss goal sooner and smoother. Refer to this booklet or our website for exercise tips, recipes,

blog posts and frequently asked questions.

Reach out to us with your questions, queries and experience! Follow us on Facebook by searching for Wheyless

or visit our website at www.wheyless.com.au

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ABOUT WHEYLESSThe Wheyless range includes high quality, tasty and convenient products

to suit people during all phases of life.

CHOOSE FROM OUR DELICIOUS RANGE OF PROTEIN POWDERS:• Wheyless French Vanilla 640g• Wheyless Double Chocolate 700g• Wheyless Choc Malt 640g• Wheyless Iced Coffee 640g• Wheyless Banana Smoothie 640g• Wheyless Strawberries and Cream 640g• Wheyless Malted Caramel 640g• Wheyless Vanilla Chai 640g

OUR PROTEIN POWDERS ARE AVAILABLE IN SACHETS FOR ON-THE-GO CONVENIENCE:• Wheyless French Vanilla 32g x 10 (box)• Wheyless Double Chocolate 35g x 10 (box) • Wheyless Iced Coffee 32g x 10 (box) • Wheyless Strawberries and Cream 32g x 10 (box)• Wheyless Variety Pack 32g x 7 plus 35g x 3 (box)

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OUR MEAL REPLACEMENT BARS ARE A GREAT ALTERNATIVE TO SHAKES:

• Wheyless Meal Replacement Bar - Berry Superfoods 10 x 60g

• Wheyless Meal Replacement Bar - Carrot and Walnut Cake 10 x 60g

IF YOU’RE CRAVING A SWEET TREAT OR NEED A SNACK AFTER AN INTENSE WORKOUT, OUR SNACK RANGE WILL SATISFY:

• Wheyless Cookies & Cream Protein Balls 20 x 30g• Wheyless White Chocolate Almond Protein Balls 20 x 30g • Wheyless Salted Caramel Protein Balls 20 x 30g

TO FURTHER SUPPLEMENT YOUR NUTRITION:• Wheyless Fruits Daily Boost 150g• Wheyless Greens Daily Boost 150g

FOR A DELICIOUS HOT CHOCOLATE ALTERNATIVE:

• Wheyless PM Slimming Nights 200g

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INTENSIVE PHASE“I want to see the best results!”

To begin more rapid weight loss, or if you feel that your weight loss journey is beginning to plateau, the Intensive Phase allows you to

have two Wheyless smoothies per day.

Use the following Meal Guidelines to help you formulate a meal plan that suits your individual needs, and consume 2 smoothies at meal

times, or where you see it best fits into your lifestyle.

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MEAL GUIDELINES

LUNCH

DINNER

AFTERNOON SNACK - choose 1

EVENING SNACK - choose 1

• Small portion of fruit from the “Foods to Enjoy” list• 30g almonds, walnuts, sunflower/pumpkin seeds• 200g natural or Greek yoghurt• 95g can of tuna or salmon• Serve of Wheyless Protein Balls

• Only choose this snack if hungry. It is preferable to eat a green salad or an extra portion of vegetables with dinner. Alternatively, choose from the list below.

Please note that fruit is best eaten 1 hour after a meal. • Small portion of fruit from the “Foods to Enjoy” list• Grilled peach or nectarine topped with 2 tsp of

natural or Greek yoghurt• Baked apple with raisins and toasted almonds• Wheyless PM Slimming Nights

• Wheyless smoothie (you may like to add fruit, or try a small side salad alongside your smoothie).

• Lean meat with steamed vegetables from the “Foods to Enjoy” list

BREAKFAST MORNING SNACK - choose 1

• Small portion of fruit from the “Foods to Enjoy” list• 30g almonds, walnuts, sunflower/pumpkin seeds• 200g natural or Greek yoghurt• 95g can of tuna or salmon• Serve of Wheyless Protein Balls

Wheyless smoothie (you may also like to add a cup of berries or a serving of Wheyless Fruits or Greens). Alternatively, consume 1 Wheyless Meal Replacement Bar.

For recipe ideas, go to www.wheyless.com.au 8

FRUITS

AppleApricot Blackberry Blueberry Cherry Grapefruit Grape Honeydew melon Lemon Lime Nectarine Orange PapayaPeachPear Pineapple PlumPomegranate Raspberry Rhubarb Rockmelon Strawberry Tangerine

FOODS TO ENJOY

The following foods are rich in nutrients and fibre, making them ideal for improving your overall health status. They are also low GI foods that

minimise the insulin response, thereby promoting fat burning.

PROTEIN

Chicken breast (no skin)Egg, (not fried)KangarooLamb fillets (lean) Pheasant (no skin) Pork fillets (lean) Quail and wild duck (no skin) Rabbit (trimmed) Seafood (bream, calamari, shellfish, salmon, flounder, tuna, lobster, trevally, sardines, cod, jewfish, oysters, sashimi cuts) Steak (trimmed) Turkey breast (no skin) Venison Vegetarian - quinoa, amaranth, buckwheat, hemp seeds, soy/tofu, quorn, spirulina, legumes, ricotta cheese, cottage cheese, nuts and seeds

VEGETABLES

Herbs (fresh) KaleLeekLettuce Mushroom OnionParsnip Peas Pumpkin Radish Red cabbage SauerkrautSeaweed Spinach Sweet potato Tomato TurnipWatercress WitlofZucchini

Alfalfa and other sproutsArtichokeAsparagus AvocadoBeans (green) Beetroot Broccoli Brussel sproutsCarrot Cabbage CapsicumCauliflower Celery CeleriacChillies GarlicChinese greens Corn Cucumber Dill pickle Eggplant Endive Fennel

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WHITE FLOUR

White flour & anything made with it including:BiscuitsBreadsCrispbreads and crackersCrumpetsPastaPastry

SAVOURY

Chips and crispsPotatoesSaltMargarine and processed oilsRice - especially white

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FOODS TO AVOID

Long working hours, family commitments and a busy social schedule may contribute to making the wrong food choices, but if you plan

ahead and prepare then your cupboard and fridge will be stocked and ready to go! The following foods are best to steer clear of; they offer

empty calories and often make losing weight very difficult.

SWEET

Sweetened and processed breakfast cerealsCreamDried fruitsFruit juices Ice CreamTinned fruit in syrup

WHITE SUGAR

White sugar & anything made with it including:BiscuitsCakesJamsJelliesSoft drinksSports drinksSweets/lollies

MAINTENENCE PHASE“I’ve lost my excess weight, now I want to keep it off!”

The goal of the Maintenance Phase is to set you on a path to everyday healthy eating and better lifestyle choices, leading to improved wellbeing and effective long-term weight

management. It is a low glycaemic eating strategy designed to promote gradual but long-lasting fat loss and maintain a healthy body composition.

WHEN MOVING TO THE MAINTENANCE PHASE:

• Reduce your Wheyless protein shake consumption to 1 serve daily.• Continue to follow our “Healthy Eating Guidelines”.• Limit refined, high GI foods.• Maintain adequate fibre intake to 25g for women and 30g for men per day.

EXTRA FOODS TO ENJOY DURING THE MAINTENANCE PHASEThe Maintenance Phase allows ONE serve daily of low GI, nutrient-dense, complex carbohydrates. Enjoy these foods at breakfast after your Wheyless smoothie/shake or with lunch, rather than with the evening meal when metabolism is usually slower.

COMPLEX CARBOHYDRATES + SUGGESTED DAILY SERVING SIZES

½ baked jacket potato ⅓ cup barley (e.g. roasted barley porridge) ⅓ cup brown rice, steamed⅓ cup couscous ⅓ cup cracked wheat ⅓ cup gluten-free rice pasta ½ cup rolled oats (porridge or Bircher muesli) ⅓ cup soba noodles

*Average values.

GLYCAEMIC INDEX (GI)*

6962506546515546

GLYCAEMIC INDEX (GL)*

191716912241322

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HEALTHY EATING GUIDELINES

• Choose fruits and vegetables from the “Foods to Enjoy” section of this booklet.

• Eat low GI foods throughout the day.

• Reduce food quantities as the day progresses.

• Do not eat too late at night - metabolism slows down at the end of the day.

• Eat raw fruits and vegetables when possible to obtain their maximum level of nutrients.

• Look out for hidden sugars on food labels - sucrose, fructose, glucose, maltose, dextrose, glucose syrup, lactose, corn syrup, hydrolysed starch, inverted sugar and concentrated fruit juice.

• Avoid nitrates - these preservatives are found in all cured foods and

some smoked foods such as sausages, ham and bacon, to give them their pinkish appearance, and are thought to be carcinogenic (cancer-causing).

• Watch out for salt! Eating too much salt puts a strain on the kidneys, and can increase calcium excretion, adding to the risk of developing osteoporosis later in life; not to mention increasing fluid retention.

• Add vinegar to foods to lower their GI rating.

• Avoid all deep-fried foods and foods with trans fats (check labels).

• Eat sufficient amounts of “good” fats every day, such as omega-3 from fish (salmon), flaxseeds and their oil, chia seeds and walnuts.

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FOODS

• Do not overeat and ensure that you are not mistaking thirst for hunger.

• Chew foods well before swallowing; increased chewing means you are also eating more slowly and increasing the bulk in your stomach.

• Monitor your hunger levels as this awareness is an important factor for weight loss.

HEALTHY EATING GUIDELINES

FOOD PREPERATION

• Don’t overheat your cooking oil and always use cold-pressed, extra virgin olive oil in salad dressings as it undergoes no heating with minimal refinement and processing.

• Use the water from steaming or boiling vegetables in other cooking (e.g. to make the gravy or sauce, or to provide moisture if needed to other foods).

• Nutrients in fruit and vegetables are typically lost through heat and light, so consider the following in order to preserve the maximum amount of vitamins, minerals and other nutrients: • Steaming is the

preferable method for nutrient preservation, followed by light stir-frying, then baking, and lastly boiling.

• When preparing vegetables for cooking, limit the amount of surface area exposed to heat to minimise

loss of nutrients (i.e. cook the vegetable whole where possible).

• Always have your water boiling before you place your vegetables in the steamer or saucepan so that they have minimal exposure to heat in order to retain the most nutrients.

• Always steam or boil with the lid on to prevent escaping moisture.

• Try not to reheat vegetables as this causes greater nutrient loss. Cook fresh each day when possible.

• Have the oven fully heated to the correct temperature before putting food in to minimise time of exposure to heat.

• Store your vegetables in brown paper bags to minimise light exposure.

• Eat your fruit and vegetables raw where possible!

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FLUIDS

• Try to drink 1-2L of water per day - this can include herbal teas. Drinking 1-2 glasses of water before lunch and dinner will help provide a feeling of fullness and help prevent over-eating.

• Avoid sugary drinks and sport drinks.

• You may have 1-2 cups of coffee or tea per day and unlimited green tea, herbal teas and decaf coffee, but avoid adding sugar. Try stevia or xylitol for a natural, low-calorie sweetener.

• Wheyless is best consumed immediately after preparing.

VANILLA MANGO SMOOTHIE

INGREDIENTS (serves 1)• 200mL low-fat milk• ½ mango• 1.5 scoops Wheyless

French Vanilla• 1-2 tbsp flaxseed meal• Ice

METHOD• Place ingredients in a food processor, blender or bar

mixer and blend well.• Serve and consume immediately, while chilled.

NUTRITIONAL INFORMATIONEach serve provides:

1561.4kJENERGY(372.8 Cal)

33.8gPROTEIN

8.6gFAT

34.4gCARBS

RECIPES

Nutritious and delicious recipes can be found on www.wheyless.com.au and represent the kinds of foods and flavours you should be enjoying as part of your healthier lifestyle.

The recipes are simple to make and may be modified with any of the ingredients from the “Foods To Enjoy” list. Each recipe has been assessed by an Accredited Dietitian.

Please note: When making your daily meal choices, your total intake should not exceed 5000-6300 kilojoules (1200-1500 calories).

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BLUEBERRY-CHOCOLATE SMOOTHIE

INGREDIENTS (serves 1)• 200mL low-fat milk• ½ cup blueberries• 1 heaped scoop

Wheyless Double Chocolate• 1-2 tbsp flaxseed meal• Ice

METHOD• Place ingredients in a food processor, blender or bar

mixer and blend well.• Serve and consume immediately, while chilled.

NUTRITIONAL INFORMATIONEach serve provides:

814.9kJENERGY(194.6 Cal)

17.4gPROTEIN

5.6gFAT

15.7gCARBS

4.4gFIBRE

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QUINOA & FRENCH LENTIL SALAD This is a beautiful, vibrant and hearty salad that can be enjoyed as a side or as a main.

Protein is delivered in abundance from quinoa, lentils as well as sesame seeds.Left overs of this salad are great with some fish or a couple of poached eggs.

Don’t be afraid to get creative (no rules!) - add some sautéed mushrooms, zucchini or baked fennel, sprinkle some sumac on top or garnish with some sprouts. Try drizzling some tahini dressing on top when serving.

INGREDIENTS (serves 4)• 600g Japanese pumpkin,

peeled and diced (optional to leave the skin on)

• Olive oil• 1 cup quinoa (red, black,

white or mixed), rinsed• ¾ cup French (Puy) lentils,

rinsed (preferably soaked overnight)

• 6 radicchio leaves, finely chopped

• 10 cherry tomatoes, halved• 30g feta, crumbled• A handful of freshly chopped

parsley• Juice of half a lemon• Salt & pepper to taste

METHOD• Preheat oven to 180°C.• Line a baking tray with baking paper. Place pumpkin in a

mixing bowel, drizzle 2 teaspoons of olive oil, mix well and spread evenly across the tray. Bake for 30 minutes, or until soft.

• While the pumpkin is baking, place quinoa in a small pot with 2 cups of water. Bring to a gentle boil, cover and simmer over low heat until fluffy, for about 15-20 minutes.

• While the quinoa is cooking, place the lentils in a small pot along with 3 cups of water. Cook over medium heat until cooked through (about 25 minutes) stirring occasionally and adding a little water if needed.

Time to layer the salad!

• Spread quinoa across a platter or a shallow bowl. Place the cooked lentils on top.

• Add the baked pumpkin, radicchio, cherry tomatoes, feta and parsley.

• Drizzle with a little olive oil and lemon juice, and season with salt and pepper. Toss to combine.

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SALMON & RICOTTA PATTIES This is a quick and simple mid-week staple.

Choose salmon with edible bones as this is a rich source of valuable calcium.

Serve with salad or steamed veggies, some avocado and roasted beetroot.

INGREDIENTS (~12 patties)• 800g tinned wild Alaskan

salmon• 1 onion, diced• Olive oil for sautéing • A handful of finely chopped

fresh dill• 2 tsp salted capers• 160g fresh ricotta cheese• Black pepper and chili flakes

to taste• 2 organic eggs, beaten• 2 tsp ghee for pan-frying

METHOD• Drain the salmon well. Place in a mixing bowl and pat dry

with paper towel to remove any excess liquid.• Heat a little olive oil in a pan. Add the onion and sauté on

low heat until nice and golden, for about 5 minutes. Add the onion to the bowl.

• Add in the dill, capers, ricotta, eggs, pepper and chili flakes and combine well.

• Form the mix into roughly 80g patties.• In a large frying pan, heat the ghee. • Pan fry patties for about 3 minutes on each side, until

golden brown. Repeat this process for the remainder of the mix.

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EASY-PEASY BAKED CHICKEN Home from work and wishing for a quick and wholesome dinner? Here it is.

Ideally, marinade the chicken the night before or that morning, meaning that all you have to do

after a long and busy day is put it in the oven!

The chicken goes beautifully with a green pea mash or steamed carrots and a salad. Alternatively,

you could slice the fillets after baking and serve on zucchini noodles.

INGREDIENTS (serves 2)• 500g organic chicken thigh

fillets• 1 tbsp extra virgin olive oil• 3 tsp tamari• ½ tsp sweet paprika• ½ tsp smoked paprika• ¼ tsp ground turmeric• 3 small cloves garlic, grated• A couple of pinches sea salt• Chili flakes to taste• 2 tsp honey, warmed*

METHOD• Place all of the ingredients, except the honey, in a baking

dish. Mix around to ensure the chicken is well coated.• Place in the fridge to marinade for an hour or so. If time

does not permit, skip this step.• Heat the oven to 180°C.• Brush each fillet with a little honey and bake for 30 minutes.

* To warm the honey, put into a small jar. Place jar in a pot with some boiled water until runny enough to brush.

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LEMONY LEEK MEATBALLS Let this Ottolenghi-inspired dish become a staple in your home.

Serve these meatballs with sweet potato wedges, a beautiful green salad and some beetroot relish

or some red cabbage sauerkraut.

You could halve the batch, but it’s also nice to have plenty left over for lunch

or dinner the next day.

INGREDIENTS (makes ~ 12 patties)• 2 large leeks, trimmed,

well washed and roughly chopped

• 500g grass-fed minced beef• 150g almond meal• 3 organic eggs, beaten• 2 tsp good quality fine salt• Cracked black pepper to

taste• 1 tbsp olive oil• 200-300mL vegetable or

chicken stock• 120mL fresh lemon juice• Freshly chopped parsley

METHOD• Steam the leeks for approximately 20 minutes, until

completely soft. Place leeks on some paper towel, dry off a little, then wrap them in a clean tea towel and allow them to cool. Transfer the leeks to a food processor and pulse briefly.

• Place the meat in a large mixing bowl, along with the leeks, almond meal, eggs, salt and pepper. Mix to combine well. Shape the mix into balls (roughly 80g) placing them on a large plate and slightly flatten them into patties. Refrigerate for 30 minutes.

• Heat up the olive oil in a frying pan over medium-high heat and sear patties on both sides until golden brown. Transfer to a clean plate. You will have to do this in a few batches, depending on the size of your pan. Wipe the pan in between batches and re-oil the pan.

• In a large deep pan for which you have a lid, place the patties (slightly overlapping if needed) and cook over medium heat. Pour over enough stock, almost covering the patties. Add the lemon juice. Bring to the boil, reduce the heat, cover and gently simmer for 30 minutes.

• Remove the patties from the remaining liquid.• Serve warm and garnish with parsley.

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FITNESS

Incorporating a fitness program into your lifestyle can really set your weight loss on the right track. Consult with a professional

and qualified trainer, join a gym with a friend, go to outdoor fitness classes or use that set of Zumba DVDs in your cupboard.

Whatever it is, just get moving and move every day for at least 30 minutes.

Fitness doesn’t always have to follow a rigid schedule. Incidental exercise can be the best kind of fitness.

Some examples of ‘incidental’ fitness activities that you can do every day include: • going for a walk with your partner• playing sport with your mates, going snorkelling• riding your bike with the kids• taking the stairs instead of the lift• walking instead of taking the car.

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EXERCISE TIPS

• Stay active with 30 minutes of exercise each day.• Exercise is most effective first thing in the morning, before breakfast. • Stretch! This will increase your flexibility and reduce your risk of injury.• Invest in a set of 1-2kg dumbbells for a full body workout. • Mix up your cardio workouts to include cycling, swimming, running and walking.• Get advice: go to classes or sessions run by a qualified trainer.

If you’re unable to take part in strenuous or intensive exercise, due to injury or ill health, here are some gentle exercise ideas to try:• Walking is easy and a low-impact exercise. Try walking up the street or

around the block a couple of times to work the cardiovascular system and burn calories.

• Try the mood-lifting practice of yoga to help develop strength, balance and flexibility.

• Water aerobics uses a variety of techniques including walking or running backwards and forwards, jumping jacks, various arm movements as well as actions used in cross-country skiing.

• Exercise bands are a great investment for rehabilitation and sports injuries. Light bands are ideal for wrist and arm exercises whilst the heavy exercise bands are better for large muscle groups such as the legs and back.

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TIPS FOR SUCCESS

THE WHEYLESS WEIGHT MANAGEMENT PROGRAM:• Recommends the best form of biologically available protein - whey protein

isolate and high grade whey protein concentrate.• Combines high quality protein and low GI carbohydrates that naturally assist

the body in burning fat stores.• Encourages you to eat more omega-3 fatty acids, which are vital to maintain

overall health and promote fat burning.• Advocates daily exercise as part of a healthy lifestyle.• Recommends if you are feeling stressed, call a friend or go out for a walk instead

of turning to food.• Advises to plan meals ahead of time.• Encourages you to read packages and label ingredients, to know what you are

putting into your body.• Says: think before you eat!

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STRESS AND SLIMMING Stress from lifestyle factors can commonly lead to emotional eating. Signs

of stress range from fatigue and irritability to digestive upsets.

For most people, food is not just about satisfying physical hunger but also satisfying our emotional “hunger” and needs. Do you:• reach for the chocolate when you are tired?• want something sweet when you are upset?

In these instances it’s not about the food: ask yourself what is really going on for you when these cravings arise. What are you really feeling? Am I truly hungry or am I feeling anxious, nervous, sad, angry or bored?

KEY FACTORS TO RELIEVE STRESS INCLUDE:• Exercise! It will not only aid in stress management, but also serves to build

muscle and improve energy levels.• Management - be aware of your triggers and have a strategy in place for how to

cope. This may involve breathing, visualisation or boxing!• Sleep. Make sure you are getting enough sleep; it’s important for all body

systems to be able to shutdown and repair over night after a hard day.• High-quality protein - essential for the body to be able to repair healthy muscle

tissue, which may break down during periods of elevated stress hormone levels.

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