14-Day Fat Shredder
RIGOROUS 2-WEEK PROGRAMME FOR SERIOUS FAT BURNING

The Rules
- No grains or starches
- No alcohol
- Water (minimum 8 cups per day)
- Supplementation (based on your weight management needs) or optimal wellness regimen
- Exercise (5-6 days per week)
- Daily Journaling
- No dairy
The 4-7 Day Detox plan is recommended before starting any TLS Programme
Resources for the Program
Why it's for you
You’re extremely committed to achieving swift weight management goals through an effective programme. You’ll shed fat and feel better, physically and emotionally, knowing you can do anything you set your mind to.
A Day On Fat Shredder
Below is an example of some of the foods you can eat. Drink at least 8 glasses (236 ml) of water daily, and supplement based on your weight management goals.

Breakfast
1 serving of protein3-4 servings of vegetables

AM Snack
TLS® Nutrition Shake1 serving of fruit

Lunch
1 serving of protein3-4 servings of vegetables
1 serving of good fat

PM Snack
TLS Nutrition Shake

Dinner
1 serving of protein3-4 servings of vegetables
1 serving of good fat

Post Workout
1 serving of protein within 30 minutes of exercise
Meet our Family of Supplements
The products in your plan will be customised to suit your needs.

TLS CORE with Chromium, White Kidney Bean & LeptiCore®
Specially formulated with key vitamins, minerals, and plant based ingredients to help with your weight management goals
TLS Nutrition Shakes
Healthy meal replacement shake that is high in protein, and is an excellent source of fibre
Isotonix Activated B-Complex
Supports your weight management goals by contributing to normal energy-yielding metabolism
*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.
Fat Shredder Power Foods
Breakfast: 1 serving of protein, 3-4 servings of vegetables
AM Snack: TLS Nutrition Shake, 1 serving of fruit
Lunch: 1 serving of protein, 3-4 servings of vegetables, 1 serving of good fat
PM Snack: TLS Nutrition Shake
Dinner: 1 serving of protein, 3-4 servings of vegetables, 1 serving of good fat
Post Workout: 1 serving of protein within 30 minutes of exercise
Vegetables
8-12 servings per day
1 Serving: 1-2 cups, unless otherwise noted
- Alfalfa sprouts
- Artichokes
- Rocket salad/Arugula
- Asparagus
- Aubergine
- Bean sprouts
- Beetroot
- Sweet Pepper/Bell peppers
- Bok choi
- Broccoli
- Brussels sprouts
- Cabbage (red or white)
- Carrots
- Cauliflower
- Celery
- Chard
- Courgette/Zucchini
- Cucumber
- Dandelion greens
- Chicory/Endive
- Ginger
- Green peas
- Greens (beet, collard, dandelion, kale, mustard, turnip)
- Hot peppers
- Jerusalem artichokes
- Jicama
- Kale
- Kohlrabi
- Leeks
- Lettuce (any)
- Mange tout/Snow peas (no sugar)
- Mushrooms
- Okra
- Olives
- Onions
- Parsley
- Peppers/Pimientos
- Radicchio
- Radishes
- Rhubarb
- Runner beans/Green beans
- Salsa
- Sauerkraut
- Scallions/Spring onions
- Spinach
- Squash leaves
- Stir-fry vegetables (no sauce)
- Taro root, 1/4 cup
- Tomatoes (fresh)
- Tomato juice (no salt), 1/2 cup
- Tomato paste, 2 tbsp
- Tomato sauce, 1/2 cup
- Turnips
- Vegetable juice (no salt), 1/2 cup
- Vegetable soup (low-fat), 1/2 cup
- Water chestnuts
- Watercress
Proteins
3-4 servings per day
1 serving (women): 113 – 170 g (4-6 oz) with breakfast, lunch & dinner; 57 – 85 g (2-3 oz) with snack
1 serving (men): 170 – 227g (6-8 oz) with breakfast, lunch & dinner; 57 – 85 g (2-3 oz) with snacks
- Tinned tuna, salmon or sardines (packed in water)
- Chicken or turkey (without skin)
- Eggs (1-2)
- Egg whites (3-4)
- Fresh fish (salmon, tuna, flounder, red snapper, trout, etc.)
- Lean veal
- Soy milk (177 ml)
- Tofu
Good fats
2 servings per day
1 Serving: 1 Tablespoon
- Oils (Olive, Avocado, Coconut, etc.)
- Avocado, 1/2 medium
TLS Nutrition Shake
2 Shakes Per Day
1 shake for AM snack and 1 shake for PM snack
Fruits
1 serving 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, 1/2 medium
- Passion fruit
- Peach
- Pear
- Pineapple, 1/2 cup
- Plum
- Pomegranate, 1/2 small
- Raisins, 2 tbsp.
- Sharon fruit
- Starfruit
- Tangelo
- Tangerine