Obesity and toxins are interconnected. Toxic overload may result in lazy bowel, weight gain in the stomach, endocrine disorder, and obesity. For your own health, weight loss may not be enough, detoxification is equally important.
We are exposed to toxins in our environment, be it at home, air pollution, water quality, soil contamination, pesticides, and heavy metal. Obesity is just one of the reasons for toxin build up. For most urbanities, regardless of their body size, face the same threat from toxins. A healthy detoxification can bring pollutants and toxins out from our body, preventing from the issues that caused by toxins build up.
The benefits of detoxification
Improves Metabolism
28天纖形計劃 幫到您
7天排毒及21天塑形組成， 不只是幫助您達到理想體重目標， 更有助掃走體內毒素，重啟健康。
28-DAY SHAPE-UP
PROGRAM IS HERE TO HELP
Combining 7-Day Detox and 21-Day Transform, not only helps you reach your ideal weight goal, it also helps cleanse and detox to restore health.
如何開展您的纖形計劃? HOW TO START SHAPE-UP?
訂立目標體重 SET YOUR TARGET WEIGHT Step 1
改變您的飲食習慣 CHANGE YOUR DIET Step 2
加入運動 EXERCISE Step 3
訂立目標體重
SET YOUR TARGET WEIGHT
您的身形合乎標準嗎？ 先行了解自己的身體狀況， 再制訂針對性的體重管理計劃， 便能更事半功倍。
IS YOUR BODY SHAPE WITHIN THE NORMAL RANGE?
To develop a weight-management plan tailored for your needs, follow the steps to get a better understanding of your current physical condition.
Body fat percentage is the fat ratio in relation to your total weight. People with normal body weight may have muscle mass far below standard and body fat far higher than the normal level, and still be considered obese.
In this 7-day, drink a nutritious shake to replace breakfast, lunch and dinner, to put our gut at ease. Together with supplementation, it helps promote the natural detoxification process of liver and gut, readjust eating patterns, quit unhealthy habit, and prepare the next 21 days for the Shape-Up transform plan.
It takes 21 days to form a new habit. In the next 21 days, try adopting to a new eating habit, and gradually work towards your ideal body figure.
Drink 2 meal-replacement shakes, eat 1 normal meal and exercise daily, the 21-day transform plan helps you maintain health and transform body shape from calorie control, quality supplementation, promotes metabolism and balance intestinal mircoflora.
7-DAY
Detox plan
早餐 BREAKFAST
活力營養餐
Nutrimeal Active
超級益生菌 USANA Probiotic
舒肝寶 Hepasil DTX
活力奧米加 BiOmega
活力代謝＋ Metabolism+
小食 SNACK
午餐 LUNCH
活力營養餐
Nutrimeal Active +
健康天然小食 (不限卡路里) Healthy Snack (No calorie limit)
消化健康蛋白飲 Digestive Health Protein Drink
舒肝寶 Hepasil DTX
活力奧米加 BiOmega
活力代謝＋ Metabolism+
小食 SNACK
晚餐 DINNER
活力營養餐
Nutrimeal Active
健康天然小食 (不限卡路里) Healthy Snack (No calorie limit)
舒肝寶 Hepasil DTX
活力代謝＋ Metabolism+
活力奧米加 BiOmega
7日後，您身體可能會有以下轉變 YOU MAY EXPERIENCE THESE AFTER 7 DAYS
• 排便規律改變，或次數增加
Frequency of bowel movement may change or increase
• 清走宿便、踢走假肚腩 Clear the stool and kick away fake belly
If it is not feasible to take 3 meal-replacement shakes everyday, you can try to replace only two meals and have a low-glycemic, high-fibre, high-protein meal, with one healthy snack. Avoid strenuous exercise but some light exercise (e.g. jogging).
健康隨身包 HealthPak
0.5
隨時飲用
Enjoy Detox Tea Mix anytime to aid digestion and nutrient absorption.
21 天 塑形 計劃 21-DAYTransform plan
早餐 BREAKFAST
小食 SNACK
活力營養餐 Nutrimeal Active
活力纖維素 Fibergy Active
超級益生菌 USANA Probiotic
活力奧米加 BiOmega
活力代謝＋ Metabolism+
午餐 LUNCH
低升糖、高纖維、高蛋白膳食
Low GI, high fibre, high protein meal
小食 SNACK
晚餐 DINNER
活力營養餐 Nutrimeal Active +
100卡路里小食
100 Calorie Snack
消化酵素 Digestive Enzyme 1-3
100卡路里小食 100 Calorie Snack
消化健康蛋白飲 Digestive Health Protein Drink
活力奧米加 BiOmega
活力代謝＋ Metabolism+
活力代謝＋ Metabolism+
活力纖維素 Fibergy Active
活力奧米加 BiOmega
21日後，您身體可能會有以下轉變 YOU MAY EXPERIENCE THESE AFTER 21 DAYS
To fit your social life, you may arrange one "CHEAT DAY" every week. Drink 1 meal-replacement shake at breakfast, and comply with principle of healthy eating for lunch and dinner.
A nutritionally balanced meal-replacement shakes contain prebiotics such as inulin and sugarcane fibre, fuels your day with around 20g of complete plant protein and 8g or more fibre. 8 8
With 120 billion CFU probiotic, brings balance to your belly to support healthy digestion and immune function.
11
排毒茶飲 Detox Tea
純淨草本植物調製，幫助消化，紓緩偶發 性腹脹和脹氣並支持排便規律。
Herbal tea that helps relieves occasional bloating and maintain regularity of bowel movements.
12
活力代謝＋ Metabolism+
速效燃脂、控制食慾，有助打造易瘦體質
Burns fat, controls appetite, help builds a lean physique
營養代餐的好處
Benefits
OF MEAL-REPLACEMENT SHAKES
完整的營養、蘊含維他命和礦物質
With complete nutrients, vitamins & minerals
高蛋白質、高纖維
High in protein and fibre
低升糖指數
Low GI
易消化
Easy to digest
低卡路里，只約240卡路里
Low calories at
可用2匙活力營養餐配搭1匙消化健康蛋白飲，同樣只
約240卡路里，但含更高蛋白質和纖維，酵素亦有助消化。
Mix 2 scoops of Nutrimeal Active & 1 scoop of Digestive Health Protein Drink is just 240kcal too, but higher in protein and fibre. With enzymes that aids digestion.
除了在28天纖形計劃中使用營養代餐外， 亦適合在一天中的不同場合使用。
Apart from 28-Day Shape-Up Program, meal-replacement shakes can be taken in various situations and times.
8個使用代餐奶昔的理由
早餐：忙碌的早上可以快捷地吃早餐
拉上補下：大餐前後，平衡全日熱量攝取
快捷：想快，不一定要吃快餐
忙碌：忙碌生活中的營養之選
懶惰：不想買餸，不想煮飯
減重：擔心食量減少而營養不足
飽肚：想吃得飽，但不要吃胖自己
營養配搭：想瘦身，但不懂營養配搭，簡便的代餐已經為您配搭好
8 REASONS TO SHAKE-UP
Breakfast: Quick breakfast on a busy morning
Balance: Balance out the calorie intake of the whole day, before and after big meal
Fast: Fast food is no longer an option
Busy: The nutritious choice for a busy life
Laziness: Too lazy to meal prep
Weight Loss: Worry about eating less and not having enough nutrients
Fullness: To fill up, but not to eat "fat"
Nutrition pairing: Lose weight without nutrition knowledge, Nutrimeal is ready for you
Formula 2+1 沖調配方
「抹茶」朱古力特飲
“MATCHA” CHOCOLATE SPECIAL
沖調方法 Shake & Serve
2 平匙 scoops
活力營養餐
Nutrimeal Active ( 朱古力味 Chocolate)
1 平匙 scoop
消化健康蛋白飲
Digestive Health Protein Drink ( 原味 Plain)
300 毫升 ml
凍水 Ice Water
*可隨個人喜好調較水的份量 Adjust the amount of water to suit your preference
每杯 Each Cup
熱量Energy:
蛋白質Protein:
脂肪Fat:
碳水化合物Carbohydrate:
纖維Fibre:
糖分Sugar:
Cup
More shake variations
秘密食譜 Secret Recipe
薑DD特飲 GINGER D
2 平匙 scoops
活力營養餐
Nutrimeal Active ( 香草口味 Vanilla)
沖調方法 Shake & Serve
1 平匙 scoop
消化健康蛋白飲
Digestive Health Protein Drink ( 檸檬生薑口味 Lemon Ginger)
300 毫升 ml 凍水 Ice Water
*可隨個人喜好調較水的份量
Adjust the amount of water to suit your preference
每杯 Each Cup
熱量Energy:
蛋白質Protein:
脂肪Fat:
碳水化合物Carbohydrate:
纖維Fibre:
糖分Sugar:
100卡路里健康小食之選 HEALTHY 100-CALORIE SNACK OPTIONS
水果 FRUITS
1 中型蘋果 medium apple
1 大橙 large orange
2 柑 tangerines
1 中型梨 medium pear
1.5
杯/ cups
新鮮莓果 fresh berries (all varieties)
2 杯/ cups
密瓜或西瓜 melon or watermelon
1 中型香蕉 medium banana
2 布冧 plums
2.5 奇異果 kiwi
1 細火龍果 small dragon fruit
2 楊桃 star fruits
20 新鮮車厘子 fresh cherries
30 提子 grapes
0.5 西柚 grapefruit
• 建議在晚上6點前進食水果。
蔬菜 VEGGIES
切粒西蘭花、
奶類製品 DAIRY
150
3
杯/ cups
2
杯/ cups
3
0.5
3
杯/ cups
椰菜或白菜 chopped broccoli, cabbage, or bok choy
四季豆 green beans
大蕃茄 large whole tomatoes
烚粟米 boiled corn
蘆筍 asparagus
唐生菜 (不限量)
Lettuce (unlimited)
青瓜 (不限量)
cucumbers (unlimited)
西芹 (不限量) celery (unlimited)
堅果 NUTS
20
13
14
開心果 pistachios
核桃 walnuts
腰果 cashews
毫升/ ml
30 克/ g
1 杯/ cup
全脂奶 whole milk
水牛芝士 mozzarella cheese
脫脂茅屋芝士 skimmed cottage cheese
脫脂原味
150-180
毫升/ ml
希臘乳酪 skimmed, plain greek yogurt
肉/蛋白質 MEAT/ PROTEIN
4
片 / slice
3
片 / slice
2
100 克/ g
1
吞拿魚刺身 tuna sashimi
三文魚刺身 salmon sashimi
壽司 sushi
烚雞胸肉 (去皮) Chicken Breast (Skinless)
烚蛋(只有大約 80卡路里) boiled eggs (only about 80 calories)
• 建議水果連皮吃，水果除了含豐富纖維外，部份更含抗氧化營養素。進食前，請謹記要徹底清洗乾淨。
• 避免進食椰子、榴蓮、牛油果等較高脂肪的水果。
• 避免進食加入高脂食材的水果，如水果撻、水果雪糕及加入忌廉的水果蛋糕。
• Fruit is recommended to eat before 6:00p.m.
• Fruits are best eaten with skin. Besides rich fibre, some of them contain antioxidants, but remember to wash them thoroughly.
• Avoid eating high fat fruits such as coconut, durian and avocado.
• Avoid eating fruits with high-fat ingredients such as fruit tarts, fruit ice cream and fruit cakes with cream.
健康小食貼士 SNACK TIPS
1. 7天排毒計劃的健康天然小食，沒有卡路里攝取限制，可自行挑選多於一份
100卡路里小食。
There’s no calorie limit for snacks in 7-Day Detox Plan, you may choose more than 1 portion per each snack.
2. 營養代餐作三餐的日子必須加入固體食物作小食。
Solids food must be added as a snack on days when Nutrimeal is used for three meals.
3. 100卡路里的小食建議混合兩種或以上不同的類別，例如：
水果 + 堅果類
• 一隻布冧 + 7粒核桃
蔬菜 + 蛋白質類
• 一隻烚蛋 + 一隻小蕃茄
兩餐小食建議選擇不同類別的食物
For a 100-calorie snack, it is recommended to mix two or more different categories:
Fruit + Nuts
• One plum + 7 walnuts
Vegetables + Protein
• One hard-boiled egg + one small tomato
Different types of food are recommended for both meals
You do not need to calculate calories or track macronutrients to have a healthy, nutritious diet.
Simply mix in a good balance of nutrient-dense foods to provide the nutrition your body needs. To find the right ratio, you can quickly measure out your meals using your hand as a guide—no scale or portion containers needed. Hands are proportional: a larger person tends to have larger hands and requires larger portions, while a smaller person tends to have smaller hands and need smaller portions.
每日簡易食量指南
DAILY EASY PORTIONS GUIDE
握緊拳頭 Clenched fist
全穀根莖類 Whole grains 3x
杯狀 Cupped hand
1x
堅果 Nuts
手掌 Palm
水果 fruits 3x 2x
豆、魚、肉、蛋 Beans, fish, meat & eggs
拇指尖 Tip of thumb
健康食用油 Healthy oils 1x
抓2把 Two handfuls
蔬菜 Vegetables 3x
外食的提示
在一個完美的世界裡，您可以每週為自己備餐，
並在餐桌上享用自己烹調的晚餐。但實際上， 繁忙的行程和其他必要事務讓您忙碌不堪。
當您必須外出用膳時，
這些是您可以做的聰明決定：
1. 留意烹調方法；
TipsFOR EATING OUT
2. 要求醬汁另外盛放，而不要直接淋在食物上；
3. 與其他人分享主菜。
In a perfect world, you would meal prep every week and enjoy all your dinners around the table. But in reality, busy schedules and other responsibilities keep you on-the-go.
When you can’t make meals yourself, here’s how you can make wise decisions:
1. Be aware of cooking methods.
2. Ask for sauce on the side.
3. Share a main dish with someone else.
外出飲食較健康之選
EATING OUT FOOD CHOICE
進行計劃時，您或會外出用餐或買外賣，而您可盡量選擇一些低升糖、高纖維、
高蛋白質，較健康的菜式。其實任何類型的餐廳，都有較為健康的選擇。
You may dine out or buy takeaway while on Shape-Up, but be wise, choose low GI, high fibre, high protein, a healthier meal.
升糖指數 GI 纖維 Fibre
蛋白質 Protein 備註 Remark
日式野菜湯
烏冬/拉麵
Japanese Wild Vegetable in Soup with Udon/Ramen
番茄牛肉湯
意粉/通粉
Grounded tomato and beef in soup with pasta/macaroni
韓式雜菜炒粉絲
Stir-fry Vermicelli with Mixed Vegetables in Korean Style
牛柳配薯菜
Beef Tenderloin with Vegetables
醬汁另上
Sauce served separately
野菜 vegetables 雞蛋 egg
番茄蓉 grounded tomato (少量 a little)
湯底高鈉質 不宜飲用
High sodium content in soup base not suitable for consumption
牛肉 beef
雜菜 vegetables -
薯菜 vegetables
牛柳 beef tenderloin
粉絲由大豆製成
不屬於澱粉質類食物 油分可能較高
Vermicelli is made from soybeans not a starchy food High oil content
牛柳比牛肋骨、 肉眼、T骨、
脂肪比例低很多
蛋白質比例亦較高
Fat in tenderloin is relatively low compare to ribs, rib-eye, and T-bone, and is relatively high in protein content
保持身體的水分充足
水分與飲食同樣重要，對消化有重要的作用。所以您必須 喝足夠的水。
記住，雖然一些含新鮮水果和蔬菜的天然甜味 果汁和茶很健康，但大部分我們喝的飲料還應 是水。
• 專家建議每天喝至少8杯（約2公升）的水
• 喝更多水的訣竅
- 早上起床第一件事：喝一杯水
- 隨身攜帶一個水瓶
- 添加檸檬使味道更好
- 在運動的前、中、後都要喝水
DON’T FORGET TO HYDRATE
Hydration is just as important as eating and plays a big role in digestion. So it’s important to make sure you’re drinking enough.
Remember that although some teas and naturally sweetened juices are healthy and full of fresh fruits and vegetables, the majority of your liquid should come from water.
• Experts recommend at least 8 cups (~2 Litres) of water each day.
• Ways to drink more water
- Drink a glass of water first thing in the morning.
- Carry a water bottle with you.
- Add lemon for a refreshing flavor.
- Hydrate before, during, and after exercising.
為甚麼應在運動後 飲用電解質水?
運動後，電解質和體液會隨汗水流失。
單純補水會稀釋體液，
使身體調節尿液輸出以維持體液濃度正常。
所以飲用電解質水，
更能迅速補充水分及電解質。
WHY INTAKE ELECTROLYTE DRINK AFTER EXERCISE?
Sweating after exercise leads to loss of body fluids and electrolytes. Drinking water alone will dilute body fluids, where our body regulates urination to balance fluid concentration.
Drinking electrolytes water on the other hand, can quickly replenish water and electrolytes.
選擇 低升糖飲食
若要努力改善您的飲食， 就要鎖定低升糖食物。
這取決於食物的升糖指數。
AIM FOR A LOW-GLYCEMIC DIET
As you work to improve your diet, target foods that are low glycemic. This is determined by where a food falls on the glycemic index.
升糖指數(GI)用來測量食物 對您血糖的影響。
食物的升糖指數越高， 就會讓您的血糖越快升高， 最後又猛然下降。
令您產生飢餓感，導致暴飲暴食， 低升糖指數食物有助於 穩定血糖， 讓您整天的精神狀況均保持一致。 The glycemic index (GI) measures the effect food has on your blood glucose levels. The higher a food’s GI, the more it can cause your blood sugar to spike and, eventually, come crashing down.
Foods with a low GI help your blood sugar remain stable, so you’ll have more consistent energy levels throughout the day.
Choose food with a low GI, to make blood glucose level more stable, easier to control hunger, and avoid overeating
高升糖指數
GI > 70
西瓜 watermelon
水果類 Fruit
荔枝 lychee
中升糖指數
GI = 56-69
蜜瓜 honeydew melon
低升糖指數
GI < 55
蘋果 apple
木瓜 papaya 橙 orange
芒果 mango
香蕉 banana
菠蘿 pineapple
龍眼 longan
西柚 grapefruit
奇異果 Kiwi
雪梨 pear
蜜桃 peach 提子 grapes
櫻桃 cherry
豆類
奶/植物奶類 Beans milk/plant milk
米奶 rice milk
雪糕 ice-cream
莓類 berries
全脂牛奶 whole milk
脫脂牛奶 skimmed milk
水果乳酪 fruit yogurt
純乳酪 plain yogurt
豆奶 soya milk
綠豆 green beans
眉豆 black-Eyed Pea
紅腰豆 red kidney beans
扁豆類 lentils
* 健康的飲食並不可以單純考慮升糖指數，一些高油脂低澱粉質/糖份的食物，仍會得出低升糖指數。
有關食物的升糖指數，請查閱glycemicindex.com網站。
Healthy diets do not only take into account the glycemic index, some foods that are high in fat and low in starch/sugar will still yield a low glycemic index. If you are uncertain about a food’s GI, check glycemicindex.com.
On top of burning energy, improving heart and lung function, and circulatory function, exercise helps you cope better with stress and feel better. Most importantly, it enhances metabolism; together with a perfect diet plan, you are on the way to transforming into a healthy lifestyle.
例如一個體重 60公斤的成年人，進行 30分鐘中等強度的踏單車活動， 他約可消耗135 – 165卡路里(4.5 – 5.5 METs x 30分鐘 x 60公斤 ÷ 60)。
For example, if a 60kg adult does moderate-intensity cycling for 30 minutes, he will burn about 135 to 165 calories (4.5 – 5.5 METs x 30 min x 60 kg ÷ 60).
，這些症狀會逐漸得以緩解。 Toxin accumulation may lead to problems such as abdominal fat, constipation and bloating, acne, bad breath, poor immune etc. After completing the detox program, these symptoms will be gradually relieved.
為甚麼我在進食活力營養餐/消化健康蛋白飲後，有時出現腹脹、脹氣、肚瀉或便秘？
Why do I sometimes experience bloating, gas, diarrhea, or constipation, after eating Nutrimeal Active /Digestive Health Protein Drink?
The body needs time to adapt to new eating habits, especially when your fibre intake was low, you are prone to these symptoms after eating a highfibre diet. These symptoms usually last only a few days and gradually resolve or disappear as the body adjusts to new dietary patterns or high-fibre intake.
可嘗試以下方法緩解高纖飲食徵狀
• 逐漸增加纖維攝取量
• 多喝水，使纖維能正常運作
• 提高運動量，尤其是幫助腸道蠕動的腹部運動
• 攝取健康油脂如奧米加-3，減少便秘機會
Tips to ease symptoms of a high-fibre diet
• Increase fibre intake gradually
• Drink plenty of water, allow fibre to function properly
• Increase exercise intensity, especially abdominal exercises that stimulates bowel movement
• Add healthy oil (e.g. Omega-3), to avoid constipation
4. 若果我不能堅持每天用三餐/兩餐營養代餐，應該怎麼辦 ? What should I do if I cannot stick to three/two meal-replacement shakes per day?
The menus in the 7-Day Detox and 21-Day Transform plan are ideal case, but we still allow some flexibility. When you fail to drink three shakes a day, you can try one to two shakes a day, and have the remaining diet in a healthy way, you will still get the benefits of meal-replacement shakes.
5. 我們使用營養代餐是否代表不需要加入其他營養補充品 ?
Does it mean we don't need nutrition supplement while using meal-replacement shakes?
No. Although meal-replacement shakes are rich in nutrients and can replace a regular meal, health supplement should be added to our diet. Supplements can target at different body functions, such as promoting liver, cardiovascular, and bone health.
6.
在這計劃中，卡路里攝取降低了，哪麼我可以做運動嗎 ? Calories intake is lowered during weight loss, should I do exercise?
Exercise is an integral part of weight loss. As calorie intake is reduced, our bodies may not be able to cope with strenuous exercise, but we can still add some light exercise according to our physical conditions, such as brisk walking, jogging, yoga, and dancing.
7. 完成28天纖形計劃後，我可再進行28天或21天計劃嗎 ?
Can I repeat 28-Day/ 21-Day program after completing 28-Day Shape-Up?
In normal circumstance, you will lose 1-2kg per week in this program. You may not achieve your ideal goal after completing it the first time. But you may duplicate the program again two weeks after returning to a normal healthy diet.
CONGRATULATIONS, IT’S TIME TO START BUILD UP YOUR MUSCLE MASS
We are at a negative-calorie diet during weight loss, where calorie intake is less than calorie expenditure, to allow the body to burn more fat. This is normal when you see a slight decrease in muscle mass. But when we successfully lose weight, we need to build muscle, as muscle burns more calories than fat. People with a higher muscle proportion, will have a higher basal metabolic rate (calories burned at rest). Simply saying, body will still burn calories when we are inactive, so by building muscle mass, we are developing an "easy to thin" physique.
增加肌肉量的要訣
• 需要維持正卡路里(卡路里攝入大於 > 卡路里支出)
• 多做負重運動，肌肉訓練運動
• 攝入足夠的蛋白質
TIPS TO INCREASE MUSCLE MASS
• To maintain a positive calories diet (calorie intake is greater than calorie expenditure)
• Do more weight-bearing, muscle training exercises
• Consume enough protein
不同運動量的成年人蛋白質攝取量
PROTEIN INTAKE FOR ADULTS WITH DIFFERENT AMOUNTS OF EXERCISE
運動量 Amount of exercise
每公斤體重需要蛋白質(每克) Protein (g) per body weight (kg)
靜態工作 Static 0.8-1
沒有運動 Inactive
恆常運動人士 Exercise regularly 1.0-1.2
體力勞動工作
Physical demanding worker
力量型運動員 Power athletes 1.2-1.8
資料來源 Source: American Dietetic Association
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