I Got My Vi Shakes: Now What

vi shakesCongratulations on taking the first step and ordering your Vi Shakes. I want to help you get started the right way, so if you are ready to go, this post is for you. Let’s take it from the top:

The Vi shakes are considered meal replacements but not ALL MEALS are to be replaced with shakes. Big tip: You must still eat food. YAY! Let’s go through these bullet points:

FIRST STEP: REPLACE BREAKFAST WITH A SHAKE. IF YOU DON’T EAT BREAKFAST, START NOW.

  • You can drink your Vi shake plain and it tastes like vanilla: I use a shaker bottle on my way to take kids to school or out the door ALL THE TIME. I like it plain.
  • Simply mix your shake with something nutritional instead of water: unsweetened almond milk is my first go to recommendation, but you can also use soy or milk. Some people try to NOT use that much milk cuz milk still adds sugar (and hinders weight loss). So you can also try 4oz milk/40z water and you will get the same taste results
  • You can add some unsweetened cocoa powder (either the one that came in your kit or just buy some organic brand at your local grocery store). This just breaks up the monotony of a vanilla shake every morning. Other quick variations: add 1/2 tsp of cinnamon, use the other flavor packs, mix in some chia seeds for fiber and more consistency, play with food flavoring like coconut, almond, etc… Oh and that PB2 powder adds a nice flavor too. You can find PB2 on Amazon.
  • If you have time to blend your shake, try adding fruits like strawberries or any berry, OR up to 1/2 med banana (lot of sugar in bananas so stick to 1/2). Or frozen berries work well too for added consistency. Stay away or really limit pineapple (although I do have a killer pina colada Vi shake recipe), mangos (yum but heavy), and sugary items like regular peanut butter.
  • Want a bit more protein? Try adding 1 or 2 tablespoons of low fat cottage cheese into that blender with the fruit. Sounds weird, but tastes great and makes it nice and smooth. You can play with adding more of less according to your taste buds. I’d start with 2.
  • Want another breakfast option instead of a shake? Try the VI CRUNCH cereal! Make sure you measure it out. One serving is 3/4 cup. Add almond milk, cut up 1/2 banana or some strawberries on top and enjoy. It is SO good. Sometimes I sprinkle some cinnamon on top, yum.

In general: Have fun with your shake and try different variations but BEWARE OF THE CALORIES (and nutritional value) in the items you are adding. Here is a ballpark figure: your breakfast shake can be in the neighborhood of 150 to even 350 calories AS LONG AS the calories are coming mostly from protein & fiber. If you don’t know what I mean by this, read my post Where Do Calories Come From. AND DRINK LOTS OF WATER ALL DAY LONG. You are adding fiber so you need water. In fact, stop reading this and go get some now. It’s been a while. I know.

Yes you can drink coffee. Limit creamer to 2 tablespoons or better yet, none.

SNACK TIME: About 2-3 hours after breakfast

  • My favorite snack is apple slices with 2 TBSP of almond butter. Packs a huge protein punch, fills you up and it is sweet (bonus!). Make it a medium size apple and if you prefer peanut butter just opt for natural, organic and non-gmo. Jiffy or any kid’s peanut butter (sadly) won’t do it. Too much sugar!
  • Other snacks: carrots, strawberries with low fat cottage cheese (1/2 cp), berries and plain yogurt, or…. 3/4 cup of our Vi CRUNCH. Eat it like a trail mix, pre-measure it, no milk required. Sprinkle some cinnamon on top and you are good to go!

LUNCH: Either a shake or a light meal

  • Here is where you can make some decisions. If you have plans for lunch with friends, then skip the shake and enjoy lunch with friends. Opt for lighter choices on the menu and whenever possible order DRESSINGS ON THE SIDE. The dressing is usually what packs in the calories on salads. Simply dip your fork in the dressing before you dip in the salad and you will get a nice flavor with every bite MINUS the calories. You will be surprised how little dressing you really need (hopefully). Or, go with oil and vinegar dressing :-).
  • Yes, you can eat chicken or fish too. I would stay away from red meat or hamburgers and definitely skip the buns hon! Bread is not your friend… which is unfortunate because I too love bread, but don’t despair, I have a surprise for you at the end of this blog post.

SNACK TIME: About 2-3 hours after lunch (this below is a repeat)

  • My favorite snack is apple slices with 2 TBSP of almond butter. Packs a huge protein punch, fills you up and it is sweet (bonus!). Make it a medium size apple and if you prefer peanut butter just opt for natural, organic and non-gmo. Jiffy or any kid’s peanut butter (sadly) won’t do it. Too much sugar!
  • Other snacks: carrots, strawberries with low fat cottage cheese (1/2 cp), berries and plain yogurt, or…. 3/4 cup of our Vi CRUNCH. Eat it like a trail mix, pre-measure it, no milk required. Sprinkle some cinnamon on top and you are good to go!
  • Bonus snack: boiled eggs. I boil 12 at a time to have handy. If you eat organic grass fed eggs you can eat like 3 a day!

DINNER: If you enjoyed a shake for lunch, then it’s time to eat

  • I recommend protein. Eat chicken or fish, add veggies or beans. Beans are SLOW carb food. They add protein, keep you full for a long time and they are good for you. If you are eating beans from a can, opt for organic, then use a colander and rinse them well. This will help reduce le flatulence later.
  • Don’t stay hungry though. Add cottage cheese on the side or better yet, enjoy 1/2 avocado!

There are LOTS of variations to the above in terms of food choices. Inside your Visalus back office we offer you with tons of meal ideas and information you can use to manage your day. And that’s really how to be successful here: PLAN AHEAD. If you don’t have the food you can eat available, you will eat what you have. So shop with your new lifestyle in mind.

OTHER TIPS:

  • Eat your last meal at least 2 hours before bedtime.
  • You don’t have to be hungry throughout the day. Eat as many “good foods” as you want: beans, eggs (within reason of course), veggies, fruits (berries)…
  • Do not consider this “a diet”. Think of it more like a healthier way of eating. Once you reach your weight goals, you CAN start replacing the shakes with other healthy choices if you wish! (You are not stuck forever drinking shakes!!! I get bored of two a day too. Just eat smart. The shakes will give you results so you can stay motivated.)
  • Measure your success in lbs, waist size, thigh size and hip size. INCHES LOST COUNT. Along the way you will lose inches instead of lbs. That means your body is leaning out. THIS IS GOOD TOO!!!
  • Join a support group like the Visalus customer Facebook group. Stay positive, post positive updates and encourage others. You will be inspired to keep going!
  • If one day you “accidentally” eat a donut (it happens LOL). Forgive yourself and GET BACK ON YOUR CHALLENGE! Just don’t eat a donut every day :-).
  • Did I say drink water? Like 64oz a day
  • Need a good idea of what you are eating (or how much MORE you should be eating?): Get a MyFitnessPal free account. It will track your personal goals in not only calories, but also protein breakdown, carbs, sugar and fiber so you can see where you may be overdoing it! There is even an app for your smart phone. I only have to track things I eat for like 1-2 weeks at first then I KNOW what to stay away from or what to eat more of. It’s actually pretty interesting how things add up little by little. I have also found myself NOT EATING enough! <- this hurts you too.

BONUS I PROMISED

  • If you find that giving up bread, donuts, spaghetti or lattes is just too big a sacrifice for you, then I have some good news. MANY people swear by having “a cheat day”. A cheat day is ONE day in a 7 day period when you can eat whatever you have craved all week! This helped me tremendously at first. I would jot down something I wanted to eat and saved it for Saturday. Or, if I knew I had a dinner Friday night, then THAT was my cheat day so I could enjoy freely. You can only have ONE cheat day a week for this to work AND it should be the same day of the week 95% of the time. You can’t be switching cheat days or you will end up cheating all the time. So pick a day that’s at least more than 5 days into your challenge to start and try that out
  • Apparently cheat days sort of disrupt your metabolism and gives it sort of a boost if you will. Tim Ferriss Slow Carb system highly recommends a cheat day with HIS plan. It works here too AS LONG AS you are not cheating throughout the week ;-).

Ok so there you have it. Now that you got your Vi Shakes you have no more excuses, it is YOUR TURN to lose the pounds baby!!! Come visit my fanpage for recipe ideas and tips!

Haven’t Got Your Shakes Yet? ORDER VI SHAKES HERE

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