SURE & STEADY
Lose 0.45-0.9 KGS Per Week
The Rules
- Detox (4-7 days, optional)
- No alcohol (for at least 21 days)
- Water (minimum of 8 cups per day)
- Supplementation (based on your Weight Management Profile recommendation)
- Exercise (3-5 days per week)
- Daily Journaling
The 4-7 Day Detox plan is recommended before starting any TLS Programme
Resources for the Program
Why it's for you
You’re looking to make gradual changes to your lifestyle and reach your goal weight, one day at a time. With the TLS® Sure & Steady programme it’s not if you’ll hit your goal, but when.
A Day on Sure and Steady
Below is an example of some of the foods you can eat. Supplement based on your Weight Management Profile recommendation.
BREAKFAST
1 serving of protein2-4 servings of vegetables
1 serving of whole grain
AM SNACK
1 serving of snack protein
1 serving of fruit
1 serving of dairy
LUNCH
1 serving of protein
2-4 servings of vegetables
1serving of fruit
1 serving of good fat
PM SNACK
1 serving of snack protein
1 serving of dairy
DINNER
1 serving of protein
2-4 servings of vegetables
1 serving of starch
1 serving of good fat
WATER
Eight (1 cup) Glasses Daily
Meet our Family of Supplements
The products in your plan will be customized to suit your needs.
TLS® Nutrition Shakes
Healthy meal replacement
Isotonix® Multivitamin
Contains 100% or more of the Recommended Daily Value of essential vitamins & minerals.
Isotonix® OPC-3
The most powerful antioxidant supplement on the market today! Provides complete antioxidant protection.
Isotonix® Isochrome
Helps with TLS Weight Management Programme by supporting healthy blood sugar functions, cardiovascular health, promoting muscle health and more.
*Consult your health care provider before starting any weight management or exercise programme. These products are not intended to diagnose, treat, cure, or prevent any disease.
Sure & Steady Power Foods
BREAKFAST: 1 serving of protein, 2-4 servings of vegetables, 1 serving of whole grain
AM SNACK: 1 serving of snack protein, 1 serving of fruit, 1 serving of dairy
LUNCH: 1 serving of protein, 2-4 servings of vegetables, 1serving of fruit, 1 serving of good fat
PM SNACK: 1 serving of snack protein, 1 serving of dairy
DINNER: 1 serving of protein, 2-4 servings of vegetables, 1 serving of good fat
Vegetables
6-12 SERVINGS PER DAY
1 Serving: 1-2 cups, unless otherwise noted
- Alfalfa sprouts
- Artichokes
- Arugula (rocket)
- Asparagus
- Bean sprouts
- Beets
- Bell peppers
- Bok choy
- Broccoli
- Brussels sprouts
- Cabbage (red or white)
- Capsicums (pimientos)
- Carrots
- Cauliflower
- Celery
- Collard greens
- Cucumber
- Dandelion greens
- Edamame
- Eggplant
- Endive
- Ginger
- Green beans
- Green peas
- Greens (beet, collard, dandelion, kale, mustard, turnip)
- Hot peppers
- Jerusalem artichokes
- Jicama
- Kohlrabi
- Leeks
- Lettuce (any)
- Mushrooms
- Okra
- Olives
- Onions
- Parsley
- Radicchio
- Radishes
- Rhubarb
- Salsa
- Sauerkraut
- Scallions
- Silverbeet (chard)
- Snow peas (no sugar)
- Spinach
- Squash leaves
- Stir-fry vegetables (no sauce)
- Swede, turnip (rutabaga)
- Taro root, 1/4 cup
- Tomatoes (fresh)
- Tomato juice (no salt), 1/2 cup
- Tomato paste, 2 tbsp.
- Tomato sauce, 1/2 cup
- Vegetable juice (no salt), 1/2 cup
- Vegetable soup (low-fat), 1/2 cup
- Water chestnuts
- Watercress
- Yam Bean (jicama)
- Zucchini
Proteins
5-6 SERVINGS PER DAY
1 Serving (women): 113g–170g (4–6oz) with breakfast, lunch & dinner; 57g–85g (2–3oz) with snack
1 Serving (men): 170g–227g (6–8oz) with breakfast, lunch & dinner; 57g–85g (2–3oz) with snacks
- TLS Nutrition Shake
- TLS Whey Protein Shake
- Smoked salmon
- Chicken or turkey (without skin)
- Eggs or egg whites
- Fresh fish (salmon, tuna, sardines, flounder, snapper, trout, etc.)
- Lean veal
- Red meat (limited to 1-2 servings per week) (beef, pork, lamb, buffalo or venison)
- Seafood (shrimp, scallops, clams, lobster, calamari, squid, octopus, mussels, etc.)
- Tempeh
- Tofu
- TVP (texturised vegetable protein)
- Veggie or garden burger
Fruits
2 SERVINGS PER DAY
1 Serving: 1 medium fruit or 1 cup, unless otherwise noted
- Apple
- Apricots, 4 medium
- Banana
- Berries (blueberries, strawberries, raspberries, boysenberries, blackberries), 3/4 cup
- Cantaloupe
- Casaba melon
- Cherries, 12 large
- Currants, 3 tbsp.
- Dates (fresh), 2
- Figs (fresh), 2
- Gooseberries, 3/4 cup
- Grapefruit
- Grapes
- Guava
- Honeydew melon
- Jackfruit
- Kiwifruit
- Kumquats, 4 medium
- Lemon
- Lime
- Loganberries, 3/4 cup
- Loquats
- Lychees, 7
- Mandarin orange
- Melon balls
- Mulberries, 3/4 cup
- Nectarine
- Orange
- Papaya/Paw Paw, 1/2 medium
- Passion fruit
- Peach
- Pear
- Persimmon (sharon fruit)
- Pineapple, 1/2 cup
- Plum
- Pomegranate, 1/2 small
- Raisins, 2 tbsp.
- Starfruit
- Tangelo
- Tangerine
Good fats
2 SERVINGS PER DAY
1 Serving: 1 Tablespoon
- Avocado, 1/2 medium
- Nuts & seeds
- Oils (olive, avocado, coconut, etc.)
Starches
1 SERVING PER DAY
1 Serving: 1/2 Cup
- Baked beans (no sugar added)
- Beans (red, black, garbanzo, lima, mung, pinto, black-eyed, soy, fat-free refried)
- Lentils
- Winter squash (acorn, butternut, spaghetti)
- Yam/sweet potato (boiled, steamed, baked)
- Yellow squash
Whole Grains
1 SERVING PER DAY
1 Serving: 1/2 Cup
- All-bran cereal
- Barley (pearled or hulled)
- Bean thread (Chinese noodles)
- Buckwheat (kasha, groats)
- Buckwheat (or other whole grain) noodles
- Bulgur wheat
- Couscous
- Egg noodles
- Hominy
- Muesli or granola, no added sugar
- Oatmeal (rolled or steel-cut)
- Pasta (whole grain, protein enriched)
- Quinoa
- Rice (authentic basmati, brown)
- Rye
- Sprouted grain bread
Dairy
2 SERVINGS PER DAY
Those on a dairy-free diet may omit:
- Low-fat milk
- Low-fat cheese
- Plain Greek yogurt
- Low-fat yogurt
- Low-fat creamer
- Low-fat sour cream