Continued Commitment

A Guide To Healthy Everyday Living

Continued Commitment

The Rules

  • Indulge in alcohol sparingly
  • Water (minimum 8 cups per day)
  • Supplementation (based on your weight management goals)
  • Exercise (3-6 days per week)

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 needs.

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 fruit
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 (1 cup) Glasses Daily

Meet our Family of Supplements

The products in your plan will be customised to meet your needs

Supplements
TLS™ Nutrition Shakes

Snack or occasional meal replacement

These products are not intended to diagnose, treat, cure, or prevent any disease. The results described in these testimonials may not be typical. Individual results may vary.

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 fruit, 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 (1 cup) Glasses Daily

Vegetables

6-12 Servings Per Day

1 Serving: 1-2 cups, unless otherwise noted

    • Asparagus
    • Bean sprouts
    • Beet root
    • Bok choy
    • Brinjal/Eggplant
    • Broccoli
    • Cabbage (red or white)
    • Capsicum
    • Carrots
    • Cauliflower
    • Celery
    • Chye sim
    • Cucumber
    • Edamame
    • Ginger
    • Green beans
    • Green peas
    • Jicama (Mexican turnip)
    • Kai lan
    • Lady fingers
    • Leeks
    • Lettuce (any)
    • Mushrooms
    • Olives
    • Onions
    • Parsley
    • Radishes
    • Shanghai green
    • Sio pek chye
    • Snow peas (no sugar)
    • Spinach
    • Stir-fry vegetables (no sauce)
    • Tomato juice (no salt), 1/2 cup
    • Tomato paste, 2 tbsp
    • Tomato sauce, 1/2 cup
    • Tomatoes (fresh)
    • Vegetable juice (no salt), 1/2 cup
    • Vegetable soup (low-fat), 1/2 cup
    • Water chestnuts
    • Watercress
    • Zucchini

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

    • Canned tuna (packed in water)
    • Chicken (without skin)
    • Eggs or egg whites
    • Fresh fish (salmon, flounder, snapper, pomfret, seabass, yellowtail, grouper, codfish, etc.)
    • Red meat (limited to 1–2 servings per week) (beef, pork or lamb)
    • Seafood (prawn, scallops, clams, lobster, squid, octopus, mussels, etc.)
    • Tempeh
    • Tofu

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)
    • Quinoa
    • Rice (authentic basmati, brown)
    • Rye
    • Sprouted grain bread

Dairy

2 servings per day

Those on a dairy-free diet may omit

    • Low-fat cheese
    • Low-fat creamer
    • Low-fat milk
    • Low-fat sour cream
    • Low-fat soy cheese
    • Low-fat soy yogurt
    • Low-fat yogurt
    • Plain Greek yogurt
    • Soy or rice milk (1% fat or low-fat)

Good fats

2 servings per day

1 Serving: 1 Tablespoon

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

Fruits

3 servings per day

1 Serving: 1 medium fruit or 1 cup, unless otherwise noted

    • Apple
    • Banana
    • Berries (blueberries, strawberries, raspberries, blackberries), 3/4 cup
    • Cantaloupe
    • Cherries, 12 large
    • Figs (fresh), 2
    • Grapefruit
    • Grapes
    • Guava
    • Honeydew melon
    • Jackfruit
    • Kiwifruit
    • Lemon
    • Lime
    • Lychees, 7
    • Mandarin orange
    • Mango
    • 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 (persimmon)
    • Starfruit
    • Watermelon

Starches

1-2 Servings Per Day

1 Serving: 1/2 Cup

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