This is updated regularly as new things are approved by staff here.......
Any queries, please ask in the Ask Tony Ferguson Staff section
Thanks Mallyflea Fruits Allowed
These are per serve, you are allowed 2 serves a day Apple 1 medium Apricots (dried) 10 Halves Banana (not over ripe) 1 small Blackberries 25 Blueberries 25 + ½ another fruit Cherries 20 small - medium Feijoa fruit (1) can be consumed as one fruit serve. fresh figs 2 small
Fruit cocktail small size equivalent to 1 fruit serve Grapefruit 1 medium Grapes 20 small - medium Kiwi Fruit 1 lge or 2 sml Mandarine 2 medium Mango 1 very small or ½ medium Mangosteen a day 1 medium Nectarine 1 large or 2 small Orange 1 medium Passionfruit 2 lge + ½ another fruit Peach 1 lge or 2 small Pear including Nashi pears 1 small - medium Plum 1 Prunes 5 lge Raspberries 25 + ½ another fruit Strawberries 20 med - lge 1 cup of loquat per fruit serve *Dragon fruit can be had no more than 3 per week. Their GI and carb content is a little higher than that of the items on the general list of allowable fruits.
Veggies & Herbs we can have:These are unlimited unless otherwise marked :O)
*You are allowed to have globe artichokes and bamboo shoots on the TF program. Jerusalem artichokes are a species of sunflower and is used as a root vegetable, for this reason we would say no to this product; if in the future new information comes to hand that this product is allowed we will make the information avaliable for all. Baby corn ½ cup
Beetroot 4 large slices
Carrot ½ medium or 1 small
Celeriac ½ cup, diced
Peas* ½ cup (3 times a week only)
Pumpkin ½ cup, diced ( including butternut pumpkin and varieties )
Avocado ¼ med or ½ small Cauliflower
Spinach
Rhubarb
Fennel Leek
Eggplant
Yellow Squash
Cucumber
Mushrooms
Tomato
Celery
Asian Greens (Bok Choy, Choy Sum etc)
Kohlrabi...you can only have 1/2 cup (measured raw) maximum 3 times per week.
Broccoli
Brussel Sprouts
Cabbage
you are allowed witlof also known as chicory or endive
Lettuce
Baby Spinach
Snow Peas
Capsicum
Green Beans
French Beans **Butter Beans ** these are the long thin yellow ones like green beans NOT the butter beans in cans they are legumes and NOT allowed on the program Asparagus
Onion
Zucchini
Bean Sprouts
Alfalfa
Bamboo Shoots
*For both pickled onions and gherkins you can have them 1-2 times per week as a treat as they can be quite salty and can be sweet as well due to what their pickled in, some people tend to put sugar in it to sweeten it up.. If you go over this minimum, and indulge in too many treats it will impact on your weightloss
*Olives you can have up to 12 olives PER DAY including green (unstuffed)
as they are a 'good fat' serve BUT if you have them, you cannot have olive oil etc for cooking.
Spring onions
Shallots
Garlic
Chilli
Ginger
Basil
Parsley curly and flatleaf
Thyme
Oregano
Lemongrass
Coriander
Mint
Dill
Sage
Lemon
Lime
Curry Powder
Kaffir Lime Leaves
Pepper
canned Edgell Sauerkraut carbs total <1g
spaghetti squash
**you can drink freshly squeezed vegetable juice from the allowed vegetables, but it would be recommended to have this on top of your 3 cups to ensure you are getting the fibre provided by the vegetables eaten whole.
Note: There has been a mistake made in the hand book. With regards to mung beans, you can have these but need to restrict it to1/2 a cup of cooked mung beans once a week due to the fact it does contain higher carbs.
******You are allowed to have unlimited amounts of mung bean sprouts.
We will be making the necessary adjustments to the book in future. Can't have:
Coconut or desiccated coconut (try using coconut essence)
Cous Cous
Semolina
Rice
Flour and flour products
Full strength salt (it makes you retain water, try lite salt instead)
Potatoes
Sweet Potato
Turnip
Parsnip
Chickpeas
Lentils
Swede
Sago
Water Chestnuts
Sundried Tomatoes (unless you make these yourself with no oil)
Cheese (other than those listed above)
Milo or hot chocolate type drinks (other than TF chocolate/mocha/espresso and Cafe Late shakes heated). Protein we can have:
-raw weight - 120gm Women or 220gm Men
-cooked weight - 80-90gm Women or 170-190gm Men *cooked corned beef .....you can have around 80 - 90g (Female)
and between 170 & 190g (Male) as a protein serve
Tofu Serves...
Women can have between 150g-200g of tofu and men can have 200g-250g. cheeses allowed on the program are low fat ricotta and cottage cheese (you can have 250g of either as a protein serve or less as part of a protein serve) and as an extra 100 calorie occasional treat, 75g of Philly light cream cheese. and again... *Because the nutrition information is similar to light Philly cheese you can have that small amount of parmesan cheese as your allowed 100 calorie snack. Just be aware that having this or any allowed calorie snack adds extra energy to the program and may slow your weight loss down eggs are approx 60g each and you are allowed 2 eggs no more than 3 times a week as a protein serve
We recommend that you only have sausages 1-2 times per week as sausages can be high in carbs, energy and fat. The coles sausages have a low carb content of 4.9 but their energy may still be high so I still suggest that you stick to 1-2 times per week. Women can have 1.5-2 sausages and men can have 2.5-3 sausages. Protein choices can be: Chicken
Pork
Fish (including Smoked Salmon)
*You can have crab meat on the program. You canhave no more than 120 grams as your protein serve.
Mussels
Squid
Prawns
Beef
Lamb
Tofu TVP (Textured Vegetable Protein)
Eggs (see note above)
Oysters.....After discussing this with a nutritionist we have come to the conclusion that the amount of oysters you can consume is 10large oysters for females and 15 large oysters for men. Enjoy.
Wattle Valley Seafood - Marinated Octopus in Canola Oil as a Protein
*cooked corned beef .....you can have around 80 - 90g (Female) (between 170 & 190g for men) and remember that this can only be had occassionally.
Soups
Stockcubes Bonox (In Moderation) Miso Soup
Vegetable Soup (Using allowed vegeteables) Sauces & Condiments Lemon Juice Vinegar Lite Soy Sauce Mustard Tomato Paste (you can use 1 tablespoon of the tomato paste ) Worcestershire Sauce
Spices & Herbs
All Spice Dill Oregano Basil Fennel Paprika Celery Flakes Garlic Parsley Chilli Ginger Pepper Chives Lite Salt Rosemary Sage Cloves Coriander Cumin Curry Powder Cinnamon Mint Mustard Seed Thyme Nutmeg Tumeric Tarragon
You can use a sprinkle of Sumac in salads or on your meats Baking Powder can be had on the program, approximately ¼ teaspoon is fine.
Try not to use the baking powder all the time as it is quite high in sodium. Miscellaneous Artificial Sweeteners Unsweetened Lollies/Gum Diet Jelly
Essence – Banana, Mint, Strawberry, Vanilla etc., Gravy/Dressings/Sauces 20ml (1 Tablespoon) of salad dressing is allowed on your salads everyday and you do not need to omit a piece of fruit.
Pasta sauces and gravies are allowed up to ¼ - ½ cup.
If you have a dressing on your lunch time salad, then you can’t any other sauces, dressings or gravies for the day.
The 100 calorie snacks are no longer part of our Program,
however you still may have the philly light cream cheese to make your notatoes As per our new updates yoghurt is a treat option,
you may have 1/2 cup skim milk per day , therefore the skim milk cappochino will be fine,
unlimited diet cordial homemade ice blocks are still fine LSA mix and sunflower and linseeds can be your good fat serve for the day. Below is a guide to good fats including your flaxseed and fish oils for daily consumption for your convenience? Sources of Good Fats | Amount Per Serve | Oils (olive, canola, nut or seed oils) | 1 tablespoon (20g) | Avocado | ½ medium (85g) | Fish oil capsules (100mg / 1g) | 6 capsules PLUS one of the following: ½ tablespoon olive oil, OR ¼ medium avocado (45g), OR 1 tablespoon lecithin, OR 1 ½ tablespoons LSA, OR 8 medium olives | Lecithin | 1 ½ tablespoons (30g) | LSA / Phyto LSA | 2 tablespoons (40g) | Olives | 12 medium |
Maximum of 2 treats per week in addition to your typical day. These are optional: LOW CARBOHYDRATE CHOCLOLATE, BARS, WAFERS & WRAPS TF Choclette Bars (Dark & Milk) 1 Bar
TF Wraps 1 Wrap
Sugarless Co Chocolate Coated Wafer Bars 1/2 wafer bar
Chocolate Blue Blocks: 4 small squares (1 Row_ (milk, hazelnut, dark and Bitter sweet)
or 2 large squares (1 Row) (White & Cranberry)
chocolate Truffles 1 truffle
Extra Crispy Wafers 5 wafers you are allowed 10g (appx dessertspoon ) of grated parmesan cheese occasionally* LOW CARB ICE CREAM: Peter's no sugar added = 2 golf ball sized scoops (100g) Below are some yoghurt options that are now Treat options Choose one option up to twice per week Attiki Acidophilus Natural Skim Yoghurt ( l Tub/200g) Dairy Farmers Traditional Lite Yoghurt ( l Tub/125g) Nestle Diet Yoghurt (l Tub/200g) Yoplait Forme No Fat Yoghurt (l Tub/175gr) ALCOHOL ALLOWANCE
dry white wine ,
low carb beer
and vodka with a caffeine free diet soda/soft drink
it can only be for a treat occasionally not all the time . TIPS FOR TREATS: Space your treats out over the week by choosing two treat days.
Try having the low carb ice cream with some TF diet jelly.
Mix 1/2 a glass of wine with diet lemonade or soda water to make a spritzer Caffeine Limit caffeine intake, you may hove: I cup of regular coffee OR 3 cups of decaffeinated coffee OR 3 cups of regular tea OR 5 cups of green Tea Unlimited herbal or decaffeinated Tea may be consumed New Info to had today 19/08/2008 - We have recently received some updated information regarding the allowed sauces and dressings list. Previously you were allowed to use a product if the carbohydrates were 5g or less per 100g, you are now allowed to use an item from this list if the carbohydrates are 5g or less per serve.
- There are Extra items that may be enjoyed EVERY DAY on the Tony Ferguson
- Weightloss Program. When choosing these, follow our below guidelines.
· Packaged Proteins - Less than 5g of carbohydrates per 100g
· Sauces, Dressings & Gravies - These products can be used, in small amounts to flavour your meals. Ensure that they are:
- Less than 5g of carbohydrates per SERVE
- You have a maximum of 420kJ/100 Calories total from these products per DAY
- As a general guideline, you may choose from one of the following each day:
- Dressings: 1- 2 Tablespoons (20-40mL)
- Sauces and Gravy: ¼ - ½ a cup (60-120mL)
- Mayonnaise and Caesar dressing: 1 Tablespoon (20mL)
· Sugar - free Lollies - These are allowed on a daily basis but it is important to keep to the suggested amounts as they contain extra calories and too many
- will cause a laxative effect:
- Hard lollies e.g. TF Butterscotch: Max 6 lollies per day
- Soft Chewy lollies e.g. TF Strawberry Chews: Max 3 lollies per day
· Sweetened Beverages - Some sweetened beverages can be enjoyed on the Program. Ensure they are:
- Less than 1g of carbohydrate per 100mL
- Soft drinks are sugar free and caffeine free
- As a general guideline:
- Diet cordial - small amounts to flavour your water
- Diet, sugar-free soft drinks – maximum of 3 glasses per day
· Shopping for Extras - When buying products the Total Carbohydrates must be:
- Packaged protein: 5g or less per 100g
- Sauces, Dressings or Gravy: 5g or less per serve
- Diet cordial or soft drinks: 1g or less per 100mL
- Sugar-free lollies: 1g or less per 100g
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Mals Recipe Site: http://mrlynf.wordpress.com/2009/09/23/4/
Tony's Recipe Site: http://www.tonyferguson.com/weight-loss-recipes.aspx
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