FREETOBE. an inspiration to others. Lisa Castro Presidential Director Joni Rampolla, RD, LDN Director, Nutrition and Wellness

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2 FREETOBE an inspiration to others Lisa Castro Presidential Director Joni Rampolla, RD, LDN Director, Nutrition and Wellness

3 UNDERSTANDING THE 5 & 1 PLAN Lisa Castro Presidential Director Joni Rampolla, RD, LDN Director, Nutrition and Wellness

4 The How and Why of Our Program Medifast Meals 5 & 1 Plan Review Transition Maintenance

5 Our Products Medifast Meals

6 Medifast Meals Same nutritional footprint: low fat, low glycemic Fortified with at least 24 vitamins and minerals Work with Food allergies/intolerances Many carry the FDA health claim of Heart Healthy Manufactured in an OU (Orthodox Union) Kosherapproved facility Manufactured in an FDA-inspected facility

7 Non-Meal Medifast Products Medifast Flavor Infusers Essential 1 : Antioxidant Essential 1 : Calorie Burn Medifast Snacks Soy Crisps Crackers Essential1 : Digestive Health Essential1 : Heart Health Super Omega-3

8 We offer a Comprehensive Health program that includes weight loss We have a health program that includes weight loss.

9 Our Comprehensive Health System

10 Program Overview Three Phases of Medifast 5 & 1 Plan with the goal of improving health Weight loss Transition Maintenance

11 Your Journey

12 The 5&1 Plan Eat 6 meals/day, spaced 2-3 hours apart Any 5 Medifast Meals Plus 1 Lean & Green Meal 5-7 ounces lean protein 3 servings non-starchy vegetables Up to 2 healthy fat servings Enjoy at any time throughout the day Prepare this meal yourself

13 Nutrient Composition of the 5&1 Plan 800 to 1,000 calories per day 80 to 100 grams of carbohydrate per day for mild fat burning At least 72 grams of protein each day At least 10 grams of fat About 100% of at least 24 DV of vitamins and minerals

14 OPTIONAL Snack List Medifast Snacks: - Soy Crisps - Crackers Other optional snacks are listed in the QSG: -3 stalks of celery -2 dill pickle spears -½ cup sugar-free gelatin (1/4 of a box) -1 sugar-free, fruit-flavored Popsicle - Up to 3 pieces of sugar-free gum -½ oz of almonds, walnuts, or pistachios **LIMIT to no more than one each day**

15 OPTIONAL Snack List Things to consider when using optional snacks and condiments list: Result of extra calories, carbs, fat, and/or artificial sweeteners: May cause a Client to not get into a fat-burning state May trigger additional snack cravings Complicates support, with so many variables and misunderstandings of how many and how much Suggestion: Wait to introduce snacks until Client is in a good fat-burning mode for at least a few days.

16 Fat-Burning Mode Higher energy, little or no hunger, and faster, safer weight loss Explanation of Fat Burning

17 Your Journey

18 Exercise when starting the 5&1 Plan= Those NOT currently exercising: Wait 3-4 weeks before starting Begin with a walking program Focus on core and strength training at moderate intensity Can build up to 45 minutes of intense activity per day

19 Exercise when starting the 5&1 Plan Those already exercising: Cut it in half, preferably, in time and intensity Build back up 3 or 4 weeks into the program Don t exceed 45 minutes of intense exercise

20 5&1 Plan Tips For Success Do not skip a meal Choices versus cheating Chicken bouillon is helpful for first week, cravings and intense exercise Recommend no more than 3 condiments/day Limit caffeine and added artificial sweetener Flavor InfusersTM are NOT a Meal Limit to no more than 5 per day No more than ONE optional snack per day

21 5&1 Plan Tips For Success Drink plenty of water Eat first meal within a half hour of waking Eat last meal a couple of hours before going to bed Increase Exercise GRADUALLY Exercise no more than 45 minutes per day Incorporate Dr. A s Habits of Health System Key to long-term success

22 Your Journey

23 Next Phase: Transition For users of the 5 & 1 Plan only Refer to Quick Start Guide 6-week progression Increase use of whole foods while decreasing number of Medifast Meals/day Brings body slowly out of fat-burning state Helps Clients adjust to portion control with all foods Adds food groups slowly to prevent weight gain

24 Transition

25 Your Journey

26 Next Phase: Maintenance Lifestyle changes, behavior changes Maintenance Guide and Meal Plan downloads Incorporate Medifast Meals as healthy fuelings Continue to advocate Dr. A s HOH and the BeSlim Lifestyle

27 Habits for long-term success BeSlim Lifestyle Breakfast Exercise Support Low-fat meals 5 6 times a day Individual plan Monitor

28 TSFL Support Bio-Network

29 Habits for long-term weight management Breakfast BeSlim Lifestyle Exercise Support Low-fat meals 5 6 times a day Individual plan Monitor

30 Dr. A s Habits of Health for an optimally healthy lifestyle Healthy Mind Healthy Body HOH Lifestyle

31 Biggest Tip Use the File Folder System to guide you through all phases of the program.

32 What Are Your Three Takeaways

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