The Vemma Bod•ē 12-Week Transformation Plan is an innovative eating plan that, when used in conjunction with the Vemma Bod•ē products, is designed to create contrast in the body. The plan instills the habit of eating smaller meals more often to support results, thus giving you a satisfied feeling, instead of hunger or deprivation.*
Each food cycle is seven days, which serves as a milestone that you can commit to and achieve, while offering flexibility to eat an array of foods you enjoy eating. Variety makes all the difference for your body transformation, because you begin to focus on eating smart proteins with smart carbohydrates to boost muscle and keep your metabolism in high gear.* You even get to indulge once in a while!
BOD•E
PRODUCTSBOD•E
PLANSUCCESS
STORIES12-WEEK
CHALLENGEBOD•E
FAQS
PLAN OVERVIEWONLINE TRAINERMEET HEIDI POWELLFAQS
Weeks 1 to 3 (of each 4-week cycle)
Week 4 (of each 4-week cycle)
Low-Carb Days
Purpose: To help enhance your body’s burning potential*
2 Bod•ē Burn daily (one within 30 minutes of waking and one when desired)
1 Bod•ē Cleanse daily (take for seven consecutive days at least once a month or a 7-day cycle every other week for a deeper cleanse)
1 Bod•ē Rest daily (take 30-to-60 minutes before bedtime to maximize results)
First meal that consists of: One serving of smart protein, one serving of smart carbs and unlimited smart veggies
Remaining 4 meals that consist of: One serving of smart protein, one serving of smart fats and unlimited smart veggies (spaced out every 3 hours)
High-Carb Days
Purpose: To help boost your body’s metabolism into high gear.* Now, a high-carb day doesn’t mean a free pass to the pasta bar; eat a balanced serving of smart carbs with protein and veggies to keep your body revved.*
2 Bod•ē Burn daily (one within 30 minutes of waking and one when desired)
1 Bod•ē Cleanse daily (take for seven consecutive days at least once a month or a 7-day cycle every other week for a deeper cleanse)
1 Bod•ē Rest daily (take 30-to-60 minutes before bedtime to maximize results)
5 meals that consist of: One serving of smart protein, one serving of smart carbs and unlimited smart veggies (spaced out every 3 hours)
Guilt-Free Day
Purpose: To reward yourself by indulging with foods you crave for one full day, on the last day of every carb cycle. Take 1 Bod•ē Burn within 30 minutes of waking; then, eat what you want (without going over-the-top) and enjoy this day because it actually helps keep your body from adapting! The emotional side of eating can be powerful and this enables you to enjoy life’s occasions, such as birthdays, holidays and special events.
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.
Smart Proteins
Protein is essential for weight loss since it helps build muscle.*
Recommended Serving Size:
Palm-size portion
Smart Carbs
Carbohydrates are vital for energy.*
Recommended Serving Size:
Fist-size portion
Smart Vegetables
Vegetables fortify your body with vitamins, minerals and fiber.
Recommended Serving Size:
Two fist-size portions
Smart Fats
Healthy fats help keep you feeling full longer.*
Recommended Serving Size:
Thumb-size portion
Dairy
Cottage cheese (low fat)
Eggs
Egg substitutes
Greek yogurt (nonfat plain)
Yogurt (low carb/high protein)
Poultry
Chicken
Duck breast
Ostrich
Turkey breast (low sodium)
Red Meat
Beef (lean cuts)
Buffalo (ground)
Elk
Roast beef (low-sodium deli)
Venison
Seafood
Catfish
Clams
Cod
Crab
Halibut
Lobster
Mussels
Salmon
Scallops
Shrimp
Snapper
Tilapia
Trout
Tuna
Vegetable Protein
Tempeh
Texturized Vegetable Protein (TVP)
Tofu
White Meat
Pork (lean)
Dairy
Milk (1% or skim)
Yogurt (low fat) with fruit
Bread
Whole grain breads
Whole grain English muffins
Whole grain tortillas
Corn tortillas
Fruit
Apples (p)
Apricots (p)
Bananas (p)
Berries (p)
Grapes (p)
Kiwi
Melons
Nectarines (p)
Oranges
Peaches (p)
Pears (p)
Pineapple
Plums (p)
Tangerines
Grain
Amaranth
Barley
Bran cereals
Buckwheat
Corn
Couscous
Long grain brown rice
Oatmeal (old fashioned or
steel cut)
Popcorn
Quinoa
Spelt
Whole grain cereals
Wild rice
Pasta
Brown rice pasta
Whole grain pasta
Root Vegetables
Potatoes (russet, red, gold;
small 1½" diameter)
Sweet potatoes/yams (small 2" diameter, 4" long)
Legumes
Beans (boiled or low-sodium canned)
Edamame
Lentils (boiled or low-sodium canned)
Peas
(p) = preferred
Artichokes
Arugula
Asparagus
Beets
Bok Choy
Broccoli
Brussels sprouts
Cabbage
Carrots
Cauliflower
Celery
Collard greens
Cucumber
Eggplant
Endive
Green beans
Kale
Lettuce
Mixed greens
Mushrooms
Mustard greens
Okra
Onions
Peppers
Radicchios
Radishes
Rhubarb
Romaine
Rutabaga
Snow peas
Spinach
Sprouts
Squash
Tomatoes
Turnips
Zucchini
Dairy
Cheese (low fat)
Feta cheese
Heavy cream
Mozzarella (low fat)
Dressings
Balsamic vinaigrette
Creamy salad dressing (low fat)
Mayonnaise (regular)
Fruit
Avocado
Olives (large)
Nuts & Seeds
Almond butter (with salt)
Almonds (raw, whole)
Peanut butter (natural, with salt)
Peanuts (raw, chopped)
Pecans (raw, chopped)
Pumpkin seeds
Sesame butter/tahini
Sunflower seeds
Soy nuts (roasted, lightly salted)
Walnuts (raw, chopped)
Oils
Canola oil
Fish oil
Flaxseed oil
Olive oil
Safflower oil
Smart Beverages
Water, tea, brewed coffee, with non-caloric sweeteners (if desired) and Verve® Zero Sugar. Limit specialty coffees, creamers and sugars as they are a source of refined carbohydrates.
Smart Condiments
Vinaigrettes, barbeque and wine sauces, as well as herbs and spices are recommended; however any condiment of choice can be used sparingly.
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.
