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RICE / LEGUMES
The size of a
PROTEINS closed fist
The size of your
palm and the width
of your little finger
CHEESE
1 portion equals
the width of
2 fingers
fruit
The size of a
closed fist
PLATE OF SUCCESS
PROTEIN
Fill ¼ of your plate
with lean protein
1 4
Eat slowly and chew a lot. You should Eat five portions of fruits and
spend at least 20 minutes on each vegetables per day. Make sure you
meal. That way, your brain will have include them in all of your meals
enough time to register a sensation
of satiety and will prevent you from
eating extra portions of food that
your body doesn't need
2 5
Eat 5 times a day at set times. Forget about that belief of "Eating
Your body will get used to these meal everything on your plate". Eat in relation
times and will help prevent you from to how hungry you are. Serve small
getting hungry at any time of day portions on the plate and if you're still
hungry you can help yourself to a second
serving, but preferably of foods that have
less calories, such as vegetables
3
Watch your portions. Even though you
don't realize it, your body gets used to
eating bigger portions, so reduce the
quantity little by little until you eat half of
what you used to eat. Using small plates
can help you do this. Give it a try!
Reduce the intake of salt in your foods
Did you know...?
By consuming a large quantity of vegetables
you will feel satisfied and be able to say goodbye
to those high caloric cravings
1
Helps detoxify and
2
Supports muscle
3
Thanks to the
4
Keeps your skin
5
Contributes to
hydrate your body function oxygen it provides, moisturized, smooth regulating body
your body functions and healthy temperature
properly
1
Choose whatever physical
activity you like.
Do you like to dance
or do you prefer sports?
THINK ABOUT IT AND CHOOSE
2
The World's Health Organization
recommends you do 30 minutes,
five days a week.
"NOT HAVING TIME TO WORK OUT
IS A MATTER OF DECISION."
3
DON'T GIVE UP!
We recommend you constantly
remember the benefits your
body gets with exercise.
Basic package
SHAKE SUPREME Via Dulce Supreme
1 packet of OMNILIFE
+ 1 cup of ice
+ 1 cup of Blu
= Frappe Omnilife
Shake Supreme Life Supreme Shake Supreme
SNACK 1
YOU COULD LATER INCLUDE:
1 packet of Tea'd Up
+ 180 ml of 1 fruit portion
+ 6 nuts
Shed It Grape Blu Life Supreme
or Cafezzino Plus
LUNCH
HAVE A HEALTHY DIET, LOW IN FATS
+ + +
1 packet of Tea'd Up 180 ml of 2 portions of 90 grams of grilled 1 medium
Shed It Grape Blu Life Supreme vegetables chicken breast cooked potato
or Cafezzino Plus
SNACK 2
LATER, IF YOU WANT IT, YOU CAN INCLUDE:
1 packet of Via
+ 180 ml of 1 portion of fruit
Dulce Supreme Blu Life Supreme
+ + + =
1 packet of Via 180 ml of 1 packet of 1 cup of ice 1 cup of Blu Frappe Omnilife
Dulce Supreme Blu Life Supreme Omnilife Shake Life Supreme Shake Supreme
Supreme
How can I be successful
in my 90 Day Challenge?
Example: plus package
BREAKFAST
1 cup of Aloe
+ 180 ml of
+
4 cooked egg whites, you can add 1 piece of
+ 1 portion of
Piña Blu Life Supreme tomatoes, spinach, mushrooms toast fruit
and onions if you wish
SNACK 1
LATER, IF YOU WANT IT, YOU CAN INCLUDE: TIRED? WILL YOU EXERCISE?
+ +
1 packet of Tea'd Up Shed 180 ml of 1 portion of 1 packet of Magnus 180 ml of
It Grape or Cafezzino Plus Blu Life Supreme fruit Supreme Blu Life Supreme
lunch
+ + +
1 packet of Tea'd Up Shed It 180 ml of 2 cups of 170 g of grilled 100 g of
Grape or Cafezzino Plus Blu Life Supreme salad fish fillet cooked brown rice
snack 2
LATER, IF YOU WANT IT, YOU CAN INCLUDE:
1 packet of Via
+ 180 ml of 1 portion of fruit
+ 10 almonds
Dulce Supreme Blu Life Supreme
Dinner
+
SALAD
Lettuce, 2 cups 90g
Tomato, medium 50g
Low fat cheese, 1 slice 20g
Olives, 6 pieces 18g
Olive oil, 1 teaspoon 5 ml
Based on 240 g pancakes with honey and butter, giving a total of 698.4 Kcal and a cup of orange juice 112 Kcal, giving a total of 810.4 Kcal. Cheeseburger,
vegetables, and mayonnaise 558 Kcal and a fried egg 90 Kcal, giving a total of 648 Kcal. United States Department of Agriculture. Agricultural Research Service.
National Nutrient Database for standard reference.
YOUR WEEK
AT THE END OF THE DAY I FELT...
Motivate yourself each day, cheering yourself on to reach your goal!
SAMPLE WEEK
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
First Step by It was Yes we Getting Saturday
but i forLet´s go
day! step delicious can, yes we closer made it another
can! week
WEEK 1
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
WEEK 2
WEEK 4
WEEK 5
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
WEEK 6
WEEK 8
WEEK 9
MONDAY Tuesday Wednesday Thursday Friday Saturday Sunday
WEEK 10
WEEK 12
WEEK 13
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Notes:
MY WEIGHT FLUCTUATES
WHY IS THAT...?
Do you eat breakfast daily? Yes No
Did you eat at least 3 meals a day? Yes No
Did you have any snacks mid morning or mid afternoon? Yes No
Do you skip meals? Yes No
My meal times are regular? Yes No
Do I eat between meals? Yes No
Do I eat too fast? Yes No
Do I drink 8 glasses of water every day? Yes No
Do I eat until I feel full? Yes No
Do I eat out frequently? Yes No
Do I emotionally eat? Yes No
Do I eat my meals while watching TV? Yes No
Do I eat fruits and vegetables every day? Yes No
Register your progress
1st TWO WEEK PERIOD:
DATE:
My measurements:
Initial weight: Kg Lost weight:
A BALANCED DIET
GET ACTIVE!
COMPLEMENT WITH PRODUCTS
If you answered YES to all questions but don't see the result you
were seeking, don't get discouraged. The body takes some time to
get used to changes. Be consistent in your day to day and you'll
start to see results.
Frequently asked questions
We know that when retaking control of your nutrition, Will I get better results if
certain questions and concerns may arise during the process, I skip breakfast and/or dinner?
which will be key points for you to continue the journey
to the goal you wish to achieve. Skipping any one of your main meals is not recommended as it
promotes the accumulation of fats in your body, the opposite of
That is why we share with you an overview of frequently asked what you wish to accomplish.
questions we are sure will help you with your own questions and
myths that have stopped you from being successful. My hunger controls me!
Since your mind will be conscious of the changes you're making,
Why will the 90 Day Challenge work for me? it will try to sabotage you. We recommend you take control of
the situation and not allow it to take the lead.
"I've done several diets and nothing seems to work for me..." We suggest you:
It's very simple, the 90 Day Challenge is a program that takes
you step by step in combining a good diet with OMNILIFE 1. Drink a lot of liquids
products; this process adapts to your life rhythm, which 2. Have healthy options available, such
allows you to see how much better you feel on a day to day as vegetables, fruits, fiber
basis. You will strengthen your health and get a lot of energy. 3. Set meal times
4. Increase your daily fiber intake
Is it recommended to detoxify my body? 5. No more television during your meals.
It is scientifically proven that when we do both activities at
Definitely, as every day we are exposed to multiple toxins in the same time, our brain is not conscious of the quantity of
addition to the ones the body generates naturally and that, food it's consuming, which will cause an increase of a few
in both cases, must be eliminated. extra pounds
6. Always have OMNILIFE products available.
“Making a change to your life requires
intention, decision, will and commitment”
Does sleep help with getting When will I start to see results?
a healthy weight?
From the beginning, thanks to the consistency you put in it and
Of course! Sleep is the third pillar of good health as it the consumption of our products, with the key ingredients that
generates a balance in your body. When your muscles promote and support...
relax during sleep, they regenerate, your immune system
is strengthened, your circulation is more fluid and your skin • YOUR DIGESTION: Your internal organs may be oppressed
assimilates active agents better. due to ccumulated body fat. Watching and reducing your
body weight will help to relieve the pressure on them,
Sleeping is a daily activity, not only because we like it but supporting optimum digestion.
because it's a necessity for our body and, in return, we get
positive results for our health. The World's Health • YOUR RESISTANCE: If you feel you run out of breath each
Organization recommends you rest at least 6 hours daily. time you climb up the stairs at your office, we have good
news! It will also improve your physical condition and
resistance, meaning you will be able to carry out any
What day is cheat day? physical activity without fatigue.
None. OMNILIFE accompanies you in this process and • YOUR REST: Even if it's hard to believe, having excess fat
provides the necessary tools to achieve a healthy lifestyle affects your posture and compresses your lungs. Losing
"today and tomorrow again". unhealthy weight will help you decompress airways and
breathe better. The best benefit from this? You will get a
You have the ability and freedom to make the decisions that great rest!
will allow you to get the results you wish to get and when
to get them. • YOUR SELF-CONTROL: Being able to say "no!" to these
cravings not only will increase your self-control regarding
Just keep in mind one phrase: food, but will also do so in other areas of your life, such
“A small and insignificant food as impulse buying or controlling your emotions.
can be a bomb of calories”
FIBER:
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DISTRIBUTOR SUPPORT
We are prepared to provide assistance in nutrition
Monday through Friday from 8:00 a.m. to 7:00 p.m. and Saturdays
from 8:00 a.m. to 2:00 p.m., central time