C O M P L E T E D - E AT I
GUID E
EN
THE SMARTER FOOD CHOICE
RINGANA COMPLETE
R I N G A N A
Your buddy on the way to achieving your FEELGOOD WEIGHT
C O M P L E T E
d-eat Meal replacement with only 200 kcal
L
osing weight has never been so easy!
The unique efficacy is based on a long-
With COMPLETE d-eat you don’t need
term low calorie intake in tandem with
a diet plan. The certified meal replace-
the optimum nutrient combination of
ment with only 200 kcal is proven to help
macro- and micronutrients with natural
reach one’s desired weight. You will lose
ingredients. That doesn’t just look good
excess kilos but will still be getting exactly
on the scales, but also has benefits for
what your body needs.
the metabolism and boosts wellbeing.
Efficacy scientifically proven COMPLETE d-eat is a meal replacement as part of a weight-controlling diet 2
pursuant to EU Regulation 2016/1413.
T H E
R I N G A N A
P R O G R A M M E C O N S I S T S W E I G H T A N D
W E I G H T W I T H
O F
LO S S ,
LO S S
C O M P L E T E
T H R E E
COMPLETE d-eat
Bye, bye kilos No yo-yo effect
P H A S ES
D - E AT –
S TA B I L I S AT I O N
M A I N T E N A N C E .
Kick-off Before you start off with COMPLETE d-eat, it’s important to take stock and set yourself clear goals. Because if you don’t know where you want to go, you’ll never get there. Determine your size & weight now Weigh and measure your body – ideally in the morning – before you start using COMPLETE d-eat, and enter the results on page 12. Measure your waist circumference directly above your navel; measure the circumference of your hips and thighs at their widest point. During the programme, weigh and measure yourself once a week, always on the same day at the same time. That way, not only will you see the results in the mirror after only a short time, but you’ll get them in black and white as well. Now you’ve taken the first step towards achieving your ideal weight.
Replacing two of your daily main meals as part of a low-calorie diet with this kind of meal replacement is proven to help with weight loss. Replacing one of your daily meals with this kind of meal replacement helps to maintain weight after weight loss. A meal replacement for weight control can only work as part of a low-calorie diet which necessarily also includes other foods. Adequate fluid intake (approx. 2–3 litres of caloriefree beverages per day), regular physical activity and a healthy lifestyle are important.
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R I N G A N A
1
1/ W E I G H T
L O S S
P H A S E
Goodbye, kilos! If you want to lose weight effectively, you should replace two of your main meals with COMPLETE d-eat every day. For maximum effect, drink 2–3 litres of caloriefree beverages and ensure that you get at least 30 minutes of movement daily. Continue with this phase until you have reached your desired weight.
3/ M A I N T E N A N C E
3
P H A S E
Your friend forever
Congratulations! You’ve reached your feelgood weight! So that it stays that way, we’ve created d-eat Day. It’s a great way of maintaining your weight with ease over the long term. The principle is really simple: on one weekday of your choice, you replace 2 of your meals with COMPLETE d-eat, and eat one normal balanced meal. On the other 6 days, you can just eat as usual. 4
3 phases
2/
S TA B I L I S A T I O N
P H A S E
No yo-yoing You’ve almost made it! So what you now want to avoid is falling back into old habits, risking a yo-yo effect. During the stabilisation phase, you replace only one meal – ideally your evening meal – with COMPLETE d-eat, and eat two normal, balanced meals. Your weight will stabilise or drop a little more. Once your weight has remained stable over some time, stop replacing any of your meals with COMPLETE d-eat, and eat three balanced meals.
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Snacking pitfalls A chocolate here, an orange juice there, and there are always some nuts lying around. If you don’t take a break from eating between meals, you won’t be able to lose weight. The reason for this is that every time you consume food that contains calories, insulin is produced, and this prevents fat burning. Only when your insulin levels are normal again can the fat melt away. So you should leave a gap of at least 4 hours between meals. And the longer the break, the better the results.
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R I N G A N A
Good to know In order to achieve lasting results, it’s important to make a healthy lifestyle part of your daily life. The following tips and tricks will help you to change your life, step by step.
Half of the plate should consist of fruit and vegetables.
1/4 should be carbohydrates like potatoes, wholegrain noodles and brown rice.
1/4 should be proteins like chickpeas, lentils and soy beans.
The ideal time to eat a balanced meal During the weight loss phase, you will be eating one healthy, balanced meal per day. The 'Healthy Eating Plate' from the Harvard T.H. Chan School of Public Health shows what this main meal should look like. 6
as necessary and for as little as possible, and use only a little, good fat. It’s better to use vegetable oils, and watch out for hidden fats. There is often “invisible” fat in processed foods such as sausage, baked
Tip: muesli in the morning, a roll at
COMPLETE d-eat
Gentle preparation. Prepare your meals gently. Most importantly, avoid baking and deep-frying. Cook food for as long
lunch time, fruit in between, and a serving of pasta in the evening… If you want to achieve your ideal weight, you should be aware of what exactly you are consuming day by day. The best way of doing that is by keeping a diet journal which starts on page 12.
goods, sweets, fast food and ready meals. Watch out for sugar and salt. Sugar, and sweetened foods and beverages are not recommended. Avoid these wherever possible and use sugar sparingly. When seasoning, be creative with herbs and spices, and cut down on the salt.
Active daily life. A balanced diet and physical activity go hand in hand. And it isn’t only regular sport that’s helpful – you should also cultivate an active lifestyle – by walking more often, say, climbing stairs, or cycling.
Tip: Sweetened foods and drinks often make you hungry again straight after you’ve consumed them. Try to avoid consuming anything sweet before COMPLETE d-eat. That way you’ll feel more satisfied. Adequate fluid intake is important. Drink 2–3 litres a day – ideally water or some other calorie-free beverage such as unsweetened tea. Beverages sweetened with sugar, alcoholic drinks or “light/ zero” drinks are not recommended. Eat awarely. Take proper time for your meals and concentrate fully on them. That goes both for COMPLETE d-eat and for your regular meal.
You’ll find more tips and tricks on our blog www.ringana.com
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R I N G A N A
RINGANA pink power INGREDIENTS 1 COMPLETE d-eat 150 ml water 50 ml beetroot juice 50 ml carrot & apple juice 1 teaspoon turmeric P R E PA R AT I O N Put water, beetroot juice and carrot & apple juice into the RINGANA Glass Shaker. Add the contents of one sachet of COMPLETE d-eat and a teaspoon of turmeric. Shake it, drink it!
Be creative! Naturally, COMPLETE d-eat tastes great just shaken together with water – but you can also pep up your COMPLETE d-eat shake and personalise it to suit your taste. Just remember not to add more than 50 kcal to your shake. 8
236 kcal
Recipes
lose weight
RINGANA chocolate frappé INGREDIENTS 1 COMPLETE d-eat 3 teaspoons of drinking chocolate powder 300 ml water P R E PA R AT I O N Simply put all the ingredients into the RINGANA Glass Shaker, mix and enjoy. The shake is great hot or cold. Shake it, drink it!
Lots more recipe ideas at www.ringana.com We’re looking for the most creative recipe ideas. Post your favourite recipe on Facebook or Instagram, and tag it with #ringanadeat
231 kcal 9
R I N G A N A
RINGANA diet diary
Our diet diary will help you to recognise your habits. Take the time and over the next few days, note down what you have had to eat and drink, and how much. It’s important that you make note of the portion sizes of the individual meals (e.g. 100 g wholegrain rice or 150 ml orange juice). Experience shows that what we think we eat is very different to what we actually eat. Simply recording meal details is often enough to make us reconsider our eating habits. As soon as this awareness exists, we can permanently optimise our diet.
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R I N G A N A
My progress with kg kg Starting weight kg kg kg kg kg kg kg kg kg kg kg kg kg kg kg kg kg
Week 1
WEEK
12
My weight (in kg)
My waist circumference (in cm)
My hip
KEEP
circumference (in cm)
GOING
–
YOU’VE
ALMOST
COMPLETE d-eat progress
COMPLETE d-eat
REACHED
My thigh circumference (in cm)
YOUR
GOAL!
My targets
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AS FLEXIBLE AS YOUR DIET WAKE
U P.
WORK
O U T.
D - E AT. R E P E AT.
You’re right on track for reaching your feelgood weight. Make sure that you don’t interrupt your successful journey, and order your next weekly supply of COMPLETE d-eat today!
D AY
M E A L S & D R I N K S (incl. COMPLETE d-eat)
Other
Dinner
Lunch
Breakfast
TIME
How many main meals have been replaced by COMPLETE d-eat? (Please tick)
two main meals
no main meal
SPORT OR PHYSICAL ACTIVITY
Movement
D U R AT I O N
one main meal
15
D AY
M E A L S & D R I N K S (incl. COMPLETE d-eat)
Other
Dinner
Lunch
Breakfast
TIME
How many main meals have been replaced by COMPLETE d-eat? (Please tick)
two main meals
Movement
D U R AT I O N
16
one main meal
no main meal
SPORT OR PHYSICAL ACTIVITY
D AY
M E A L S & D R I N K S (incl. COMPLETE d-eat)
Other
Dinner
Lunch
Breakfast
TIME
How many main meals have been replaced by COMPLETE d-eat? (Please tick)
two main meals
no main meal
SPORT OR PHYSICAL ACTIVITY
Movement
D U R AT I O N
one main meal
17
D AY
M E A L S & D R I N K S (incl. COMPLETE d-eat)
Other
Dinner
Lunch
Breakfast
TIME
How many main meals have been replaced by COMPLETE d-eat? (Please tick)
two main meals
Movement
D U R AT I O N
18
one main meal
no main meal
SPORT OR PHYSICAL ACTIVITY
D AY
M E A L S & D R I N K S (incl. COMPLETE d-eat)
Other
Dinner
Lunch
Breakfast
TIME
How many main meals have been replaced by COMPLETE d-eat? (Please tick)
two main meals
no main meal
SPORT OR PHYSICAL ACTIVITY
Movement
D U R AT I O N
one main meal
19
D AY
M E A L S & D R I N K S (incl. COMPLETE d-eat)
Other
Dinner
Lunch
Breakfast
TIME
How many main meals have been replaced by COMPLETE d-eat? (Please tick)
two main meals
Movement
D U R AT I O N
20
one main meal
no main meal
SPORT OR PHYSICAL ACTIVITY
D AY
M E A L S & D R I N K S (incl. COMPLETE d-eat)
Other
Dinner
Lunch
Breakfast
TIME
How many main meals have been replaced by COMPLETE d-eat? (Please tick)
two main meals
no main meal
SPORT OR PHYSICAL ACTIVITY
Movement
D U R AT I O N
one main meal
21 Do you want to continue keeping a diet diary? You can download the diet diary anytime from www.ringana.com/blog/diary and print it out.
R I N G A N A
d-eat Day instead of Cheat Day T H E
E A S I ES T
M A I N TA I N I N G
WAY
O F
YO U R
W E I G H T
After achieving your desired weight, on one day of the week you replace two meals with COMPLETE d-eat. This “leap day” not only helps to maintain your weight over the long term, it also offers numerous psychological benefits. If used over the long term, the d-eat Day is a helpful tool for self-control and staying motivated.
#ringanadeat
So smart
RINGANA Glass Shaker Tip: COMPLETE d-eat is extra creamy if you use the handy RINGANA Glass Shaker. Put about 100 ml of water into the RINGANA Glass Shaker, add COMPLETE d-eat and the RINGANA Shaker Ball and get shaking! Then simply add the remaining 200 ml water and shake again briefly. Your perfect meal is ready!
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The perfect complement THESE PRODUCTS PROVIDE YOU WITH THE IDEAL SUPPORT ON YOUR WAY TO YO U R D R E A M F I G U R E .
SPORT push Boosts motivation
RINGANAdea Lightweight
PACK antiox & balancing Cell protection & acid-alkali balance
A N D
H A N DY O U T
A
BA L A N C E D W I T H
A L L
I M P O RTA N T
M AC RO N U T R I E N TS
W H E N A N D
M EA L O N LY
YO U ’ R E
A BO U T
R E P L AC E M E N T 2 0 0
KCA L
#ringanadeat RINGANA GmbH RINGANA Campus A1, 8295 St. Johann i. d. H. Tel: +43 (0)3332/61550 Fax: 1015 www.ringana.com office@ringana.com
DS2020-WPM-G-1.2
C O N TA I N S M I C RO -