sweetharmony (3/03/2009)
May I ask how long it is recommended that people stay on the above diet? Because it sounds like a really good recipe for malnutrition, cutting out half the food groups.
Usually one stays on the diet until they reach their Goal, but people can leave anytime th ey wish, they are not bound by any contract to stay.....and when Goal is reached there is a Low Fat /Low GI Maintenance Plan to follow (again only if they wish to do so)I mean, unless you eat a bucket full a day, can you really have . . .
Too many carrots? excess sugar from too many carrots Too many seeds? Seriously?
What are you allowed to eat?
plenty...here is an example of allowed foods,,,
Fruits Allowed
These are per serve, you are allowed 2 serves a day
1 Apple
5 Apricots (dried)
1 small Banana (not over ripe) and only 3 times a week
10 Blackberries
10 Cherries
1 small fruit cocktail
1 Grapefruit
10 Grapes
1 Lemon
1 small Mango
1 Nectarine
1 Orange
1 Mandarine 3 times a week only
1 Passionfruit
1 Peach
1 Pear including Nashi pears
1 Plum
10 Raspberries
10 Strawberries
20 Blueberries
5 Prunes
2 small fresh figs
1 medium Mangosteen a day
*Dragon fruit can be had around 3 - 4 times per week. Their GI and carb content is a little higher than that of theitems on the general list of allowable fruits.
Veggies & Herbs we can have:
*You are allowed to have globe artichokes and bamboo shoots on the TF program. Jeruselem 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.
Cauliflower
Spinach
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.
Celeriac
Brocolli
Brussel Sprouts
Cabbage
you are allowed whitlof also known as chicory or endive
Lettuce
Baby Spinach
Snow Peas
Capsicum
Carrots - 1/2 a carrot per day - or 3 carrots a week
Avocado -1/2 a day or 3 avos a week
Green Beans
French Beans
**Butter Beans ** these are the long thin yellow ones like green beans
NOT the butter beans incanstheyare legumes and NOT allowedon the program
Asparagus
Onion
Zucchini
Bean Sprouts
Alfalfa
Baby Corn is now allowed
Bamboo Shoots
*OLIVES
there has been some recent research doneand 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
Chilli
Ginger
Basil
Thyme
Oregano
Lemongrass
Corriander
Mint
Dill
Sage
Lemon
Lime
Curry Powder
Kaffir Lime Leaves
Pepper
canned
Edgell Sauerkraut carbs total <1g
spaghetti squash
***NEW VEGIE INFO
we here at Tony Ferguson found that our clients missed these vegetables so much that we decided that it was more important to allow people to eat these vegetables and stay on the Program rather than deprive them. Therefore they have been included in “controlled portions”.
LIMITED VEGETABLES: You may consume one option each day.
- Baby corn ½ cup
- Beetroot 4 large slices
- Carrot ½ medium or 1 small
- Celeriac ½ cup, diced
- Peas* ½ cup
- Pumpkin ½ cup, diced ( including butternut pumpkin and varieties )
*Limit to 3 times per week
There have also been small variations in the allowable unlimited vegetables and fruit listings. For a full update on these listings please contact our Customer Service Centre on 1800 612 644 or at enquiries@tonyferguson.com, we are opened 24 hours a day 7 days a week. Alternately, contact your local clinic or pharmacy.
We estimated that our clients on the Program were consuming on average between 70 and 120 grams of carbohydrates per day. However, we have made allowances for a few more vegetables; aligned serving sized of fruits so that similar energy (kjs/Cal) and carbohydrates are provided: we now strongly recommend that customers do have their fruit serves each day and we have made treat options in addition to typical day food intake. These are not dramatic changes but may mean some customers have slightly higher carbohydrate intakes. We have made changes to food allowances as we feel this will benefit customers, allowing them to enjoy their food while still keep it controlled and on target for their weight loss goals.
We now estimate this consumption of carbohydrates to be between 90 and 150 grams per day.
Enjoy your new allowable, limited vegetables and please do not hesitate to contact us if you have any further enquires.
Kind regards,
Angela TF
TF WRAPS
The new Tony Ferguson Wraps have been designed to allow our customers the occasional sensation of consuming bread without breaking their program.
The wraps should be consumed no more than once or twice a week as part of your weekly treat allowance (one wrap per serve).
The wraps are high in fibre, contain 7 grams of protein and just 3 grams of carbohydrate per serve. They come in convenient packs of 5 and feature a stay fresh zip seal so they’re always soft and delicious.
The great thing about the wraps is that they can be used for a quick savoury treat or something more adventurous, like enchiladas or a burrito for dinner.
If you should have any further enquiries please do not hesitate to contact us.
Kind regards,
Angela TF
please use caution and have the new vegies in the limited serving suggestions :O) Mally**Oysters.....After discussing this with a nutritionist we have come to the conclusionthat the amount of oysters you can consumeis 10large oysters for females and 15 large oysters for men. Enjoy.
**you can drink freshly squeezed vegetable juice from the allowed vegetables, but it would be recommended to have this ontop 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.
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 riccotta 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...
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
Eggs (see note above)
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.
Extras:
Extras List
This is the ONLY EXTRA food you may consume. The only alteration we have made is that you can have a dash of lite milk in tea or decaf coffee 3 times per day.
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 ond 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.
With pasta sauces, you are allowed to have ¼ of the jar and the gravies ¼ of a cup (prepared) is your allowed serving.
If you have a dressing on your lunch time salad, then you can’t any other sauces, dressings or gravies for the day.
Low GI Snacks with less than 100 Cals
1 slice of ham wrapped around celery
1 extra cup of berries
1 cappuccino on lite milk (carbs in lite milk lower than skim)
Celery sticks dipped in light cream cheese – add allowed spices if desired
5 almonds, 1 tablespoon linseeds slivered, 1 tablespoon sunflower seeds (or 2 Tab. LSA Mix)
1 scoop low carb ice cream
Unlimited ice blocks made from diet cordial
Bacon Chips (the ones in the herbs & spices section of the supermarket)
you are allowed 10g (appx dessertspoon ) of grated parmesan cheese as your extra 100
75gm Ricotta
75gm Philly Cheese
*Philadelphia lite cream cheese 75g mixed with juice of ½ a lemon and rind of ½ a lemon and flavoured with “equal” sweetener or “stevia” and used as a fruit dip.
EVERY DAY ALLOWANCES
Sugar-free Lollies (All flavours)
6 Hard/Boiled lollies OR 3 Soft/Chewy lollies OR 3 lollipops
TREATS
Maximum of 1-2 times per week Mini Blues Chocolate Bars
½ bar = 1 fruit serve (All flavours)
Chocolate Blue Blocks
4 squares/1 row = 1 fruit serve (Milk, Hazelnut, Dark & Bitter Sweet Dark)
2 squares*/1 row = 1 fruit serve (White & Cranberry)
* Only 2 squares as they are larger in size
Chocolate Coated Wafers
1 bar = 1 ½ fruit serves (All flavours)
Chocolate Truffles
1 truffle = 1 ½ fruit serves (All flavours)
Extra Crispy Wafers
4 wafers = 1 fruit serve (All flavours)
PETER’S ICE CREAM
Peter’s “Carb Smart” ice cream is no longer available. It has been replaced by Peter’s No Added Sugar vanilla flavour
Peter’s No Added Sugar Ice Cream
2 scoops = 1 ½ fruit serves **keep a serving size of ice cream to “2 golf ball sized scoops”.**
currently these two Well Naturally products are allowed on the program as a treat option, 1-2 times per week
Extra treats allowed...
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)
Low Sugar Milk Chocolate Frog 15g
Energy 267kj
Protein 1.7g
Fat 5.4g
Saturated - 3.2g
Carbs 1.2g
Sugars - .7g
Total dietary Fibre - 3.7g
Sodium 17mg
High Protein Mini Bar 25g
Energy 353kj
Protein 9.5g
Carbs 3.4g
Sugars - 1.9g
Fat - 2.8g
Saturated - 1.9g
Dietary Fibre - 1.5g
Sorbitol - 3.9g
Glycerine - 3.1g
Sodium - 39mg
Note: With regards to treats, they need to be limited to twice a week...
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 peopletend 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.
*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 occassionally not all the time .
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
Can't have:
Coconut or dessicated coconut (try using coconut esence)
Cous Cous
Semolina
Rice
Flour and flour products
Corn
Peas
Full strength salt (it makes you retain water, try lite salt instead)
Potatoes
Pumpkin
Sweet Potato
Turnip
Parsnip
Chickpeas
Lentils
Beetroot
Swede
Sago
Water Chestnuts
Sundried Tomatoes (unless you make these yourself with no oil)
Cheese (other than those listed above)
Full Strength Coffee and Tea, Milo or hot chocolate type drinks (other than TF chocolate/mocha/espresso and Cafe Lateshakes heated)
Shortys Protein and pre-packaged list......
(Carbohydrates should be less than 5g/100g of product)
*The products on this list could be used to flavour your veggies or protein serve in small amounts.
*Some products listed have slightly greater than 5g of carb/100g as indicated, these can be used
occasionally in small amounts.
Food Category Product Carbohydrate g/100g
Pasta Sauce Bertolli – Tomato & Roasted Mediterranean Vegetables 6.6
Paul Newman's – Bolognese 5.3
Paul Newman's – Roasted Garlic & Basil 6.1
Paul Newman's – Classic Tomato 6.0
Maggi Cook in the Pot Lamb Casserole 5.6g(Remove the potatoes and peas thought!!!)
Barilla – Napoletana 5.8
Barilla – Arrabiata 3.5
Leggos – Stir Through Ricotta & Spinach with Pecorino Cheese 4.2
Leggos – Stir Through Tomato, Olive & Chilli 5.7
Pesto Dolmio – Traditional Basil Pesto 3.9
Barilla – Pesto alla Genovese con Basilco fresco 3.0
Sacla – Italia Classic Pesto Pasta Sauce 4.0
Sacla – Italia Wild Rocket Pesto Pasta Sauce 3.2
Sacla - Italia Cheery Tomato Arrabbiata Pasta Sauce 5.6 g
Simmer Sauces Continental – Chicken Tonight Country French Chicken 4.4
Continental – Chicken Tonight Lite Creamy Chicken & Mushroom 4.5
Stroganoff Tonight – Stroganoff 5.2
Leggos – Italian Chicken Cacciatore 5.5
Leggos – Italian Chicken Scallopini 5.9
Stock Campbell's – Real Stock Chicken 1.2
Campbell's – Real Stock Beef <1.0
Campbell's – Real Stock Vegetable 2.0
Campbell's Real Stock Fish <1.0
Campbell's – Real Salt Reduced Chicken Stock 1.2
Campbell's – Real Salt Reduced Beef Stock <1.0
Campbell's – Real Salt Reduced Vegetable Stock 2.0
Continental – Real Chicken & Beef stock (both original & salt reduced) <5.0
Gravox – Real Chicken & Vegetable Stock <5.0
Massel Gourmet Plus – Vegetable & Chicken Liquid stock <5.0
Massel – Ultra Cube Chicken <1.0
Massel – Ultra Cube Beef <1.0
Massel – Ultra Cube Vegetable <1.0
Gravy Gravox – Supreme 5.2
Gravox – Traditional 5.2
Gravox Liquid Gravy with Lamb & Rosemary 4.7
Gravox Liquid Gravy with Brown Onion 6.6
Gravox Liquid Gravy with Red Wine & Garlic 5.4
Gravox Liquid Gravy with Sour cream & Wholegrain Mustard 6.6
Gravox Liquid Gravy – Diane 6.0
Gravox Liquid Gravy with Creamy Mushroom & Bacon 5.8
Greens Gravy Granules – Roast Meat 2.2
Greens Gravy Granules – Chicken 2.2
Vegeta stock powder has been approved by Shorty today :O)
SAUCES, GRAVIES, DRESSINGS,
MAYONNAISE THAT YOU MAY HAVE
Food Category Product Carbohydrate g/100g
Mayonnaise S&W Whole Egg Mayonnaise 1.0
S&W Whole Egg Mayonnaise – Wild Wasabi 1.0
S&W Whole Egg Mayonnaise – Zesty Pesto 1.0
S&W Whole Egg Mayonnaise – Dijon 1.0
Best Foods – Real Mayonnaise 1.3
Kraft – Creamy Egg Mayonnaise 1.2
Thomys Delikatess Mayonnaise 1.5
Dressing Maille – Dijon Mustard Dressing 4.7
Outback Spirit – Lemon Myrtle 5.6
Outback Spirit – Wild Lime 5.6
Asian Home – Gourmet Sesame Mustard Chinese Dressing 3.5
Cardini's – Original Caesar Dressing 2.1
Paul Newman's – Ranch 5.6
Paul Newman's – Creamy Caesar 4.1
Paul Newman's – Classic Salad <1.0
Paul Newman's – Caesar 4.9
Paul Newman's – Balsamic 4.1
Paul Newman's – Light Balsamic 5.3
Paul Newman's – Organic Tuscan Italian Dressing 2.3
Kraft – Classic Italian 2.8
Kraft – 100% Fat Free Italian 3.5
Praise – Balsamic 100% fat free 5.4
Woolworth's Select – Range Dressing 6.0
Woolworth's Select – Creamy Caesar 3.9
Woolworth's Select – Light Balsamic 6.6
Woolworth's Select – Balsamic 5.1
Woolworth's Select – Italian 3.6
Woolworth's Select – Italian 99% fat free 4.2
Maggi – Original Seasoning 3.7
Masterfoods – Hot English Mustard 6.1
Temeraire – Dijon Mustard 5.5
Nandos – Extra Hot Peri Peri Sauce 5.2
Tabasco Sauce 1.7
Kato – Green Peppercorn Sauce 1.0
Kato – Hollandaise Sauce 1.2
LC – Tomato Sauce
(made by Empower foods, may be available in some health food shops) 6.3
LC – Satay Sauce
(made by Empower foods, may be available in some health food shops) 4.1
Ayam Authentic Asian – Fish sauce <1.0
Poonsin – Fish sauce 5.0
Woolworth’s – Fish sauce 6.7
Maggi – Fish sauce 6.0
Food Category Product Carbohydrate g/100g
Cottage Cheese Weight Watchers Cottage Cheese 3.8
Coles/Farmland – Low Fat Creamed Cottage Cheese 3.8
Savings – Low Fat Creamed Cottage Cheese 2.5
Home Brand (Woolworth’s) – Low Fat Cottage Cheese 6.0
Home Brand (Woolworth’s) – Low Fat Creamed Cottage Cheese 3.8
Dairy Farmers – Low Fat Cottage Cheese 4.3
Bulla – Low Fat Cottage Cheese 6.0
Ricotta Cheese Pantalica – Light Smooth Ricotta 4.5
Perfect Italiano – Light Smooth Ricotta <1.0
Mamma Lucia Cheese – Low Fat
Smooth Ricotta 3.2
Fish Superior Gold Smoked Salmon <0.3
I&J Flame Grills – Olive Oil & Herb <1.0
I&J Flame Grills – Garlic & Parmesan 1.1
I&J Flame Grills – Lemon Pepper & Garlic <1.0
Birds Eye Steam Fish Fillets – Lemon & Parsley <1.0
Birds Eye Steam Fish Fillets – Garlic & Spring Onion 1.0
Birds Eye Steam Fish Filets – Thai Coconut Curry 1.1
Birds Eye Steam Fish Fillets – Asian Lime <1.0
Birds Eye Steam Fish Fillets – Chilli & Mild Coriander 3.3
Sealord Simply Natural – Dory Fillets <1.0
Sealord Simply Natural – Ling Fillets <1.0
Sealord Simply Natural – Tender Calamari rings 4.4
Birds Eye Ocean Select – Smoked Cape Cod Fish <1.0
Birds Eye Ocean Select – Cape Hake Fish Steaks <1.0
Birds Eye Ocean Select Atlantic Salmon – Lemon Pepper <1.0
Birds Eye Ocean Select Atlantic Salmon – Provencale <1.0
Lean Cuisine Purely Fish Lemon & Cracked Pepper Sauce 1.4
Lean Cuisine Purely Fish Florentine 1.4
Lean Cuisine Purely Fish Cheese & Chive 1.4
Lean Cuisine New Zealand Hoki in Lemon & Pepper sauce 2.0
Lean Cuisine New Zealand Hoki in Creamy Florentine sauce 1.0
Lean Cuisine New Zealand Hoki in Mild Thai Curry sauce 1.0
Seaways Fish in White Wine & Lemon sauce 3.6
Seaways Fish in Cheese sauce with Chives 3.6
Seaways Fish in Parsley sauce 3.6
Chicken/Poultry Steggles Chargrilled Chicken Breast 2.2
Ingham Lite Chicken Breast 2.2
Steggles Microwave Chicken Breast Strips – Thai Herb 5.2
Ingham Turkey – Breast Roast 1.6
Ingham Turkey – Thigh Roast 1.5
PACKAGED PROTEIN
SERVES THAT YOU MAY HAVE
(Carbohydrates should be less than 5g/100g of product)
NOTE: Some of the vegetarian protein options listed may have greater than 5g carbs/100g as indicated,
however, vegetarians may still use these occasionally for variety, watching their overall carb intake per day.
Food Category Product Carbohydrate g/100g
Deli Meats Hans 97% Fat Free – Leg Ham <1.0
Hans 97% Fat Free – Roast Turkey <1.0
Hans 97% Fat Free – Roast Chicken <1.0
Vegetarian Protein Sources Sanitarium Veggie Delights – Soy Sausages BBQ 4.9
Sanitarium Veggie Delights – Soy Sausages Traditional 5.8
Sanitarium Veggie Delights – Soy Sausages Veggie 7.8
Sanitarium Veggie Delights – Traditional Sausages Curried 7.7
Sanitarium Veggie Delights – Tender Soy Fillets 8.1
Soyco Tofu – High Protein Firm 3.0
Pureland Tofu 2.3
Soyco Tofu – Thai flavour 4.5
Soyco Tofu – Japanese flavour 4.5
Simply Better – Organic Tofu 1.1
Joyce – Silken Firm Tofu 2.1
Nutrisoy – Tempeh 9.7
And no dairy products? Osteoporosis, anyone?