Continued Commitment

A guide to healthy living at your target weight

Continued Commitment

The Rules

  • Consume alcohol sparingly
  • Water (minimum 8 cups per day)
  • Supplementation (based on your weight management needs) or optimal wellness regimen
  • Exercise (3-6 days per week)
  • No refined starches

The 4-7 Day Detox plan is recommended before starting any TLS Programme

Why it's for you

You’re at a healthy weight and are looking to maintain a healthy lifestyle. You want to focus on maintaining optimal body composition but are looking for a plan with flexibility, allowing the occasional indulgence.

A Day on Continued Commitment:

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
Breakfast
1 serving of protein
2-4 servings of vegetables
1 serving of whole grain
AM Snack
AM Snack

1 serving of snack protein

1 serving of fruit

1 serving of dairy

Lunch
Lunch
1 serving of protein
2-4 servings of vegetables
1 serving of fruit
1 serving of good fat
PM Snack
PM Snack

1 serving of snack protein

1 serving of dairy

Dinner
Dinner

1 serving of protein

2-4 servings of vegetables

1 serving of starch

1 serving of good fat

1 serving of whole grain

Water
Water

Eight (236 ml) Glasses Daily

Meet our Family of Supplements

The products in your plan will be customised to suit your needs.

Supplements
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.

Continued Commitment 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, 1 serving 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, 1 serving of whole grain

Water: Eight (236 ml) Glasses Daily

Vegetables

6-12 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

5-6 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 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 (prawn, scallops, clams, lobster, calamari, squid, octopus, mussels, etc.)
  • Soy
  • Tempeh
  • TLS Nutrition Shake
  • Tofu
  • Veggie burger

Whole Grains

2 servings 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
  • Muesli or granola, no added sugar
  • Oatmeal (rolled or steel-cut)
  • Pasta (whole grain, protein enriched)
  • Polenta
  • 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
  • Soy or rice milk (1% fat or low-fat)
  • Low-fat cheese
  • Plain Greek yogurt
  • Low-fat soy cheese
  • Low-fat soy yogurt
  • Low-fat yogurt
  • Low-fat creamer
  • Low-fat sour cream

Good fats

2 servings per day

1 Serving: 1 Tablespoon

  • Avocado, 1/2 medium
  • Oils (olive, avocado, coconut, grapeseed)

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, 1/2 medium
  • Passion fruit
  • Peach
  • Pear
  • Pineapple, 1/2 cup
  • Plum
  • Pomegranate, 1/2 small
  • Raisins, 2 tbsp.
  • Sharon fruit
  • Starfruit
  • Tangelo
  • Tangerine

Starches

1-2 Servings Per Day

1 Serving: 1/2 Cup

  • Baked beans (no sugar added)
  • Beans (red, black, garbanzo, lima, mung, pinto, soy, black-eyed, fat-free refried)
  • Winter squash (acorn, butternut, spaghetti)
  • Yam/sweet potato (boiled, steamed, baked)
  • Yellow squash
  • Lentils