SURE & STEADY

Gradual Weight Management Programme

The Rules

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 (4-5 days per week)
  • Daily Journaling

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

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 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
1serving 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

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.

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 fruit, 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

  • 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): 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

  • 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

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

Good fats

2 SERVINGS PER DAY

1 Serving: 1 Tablespoon

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

Starches

1 SERVING 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

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
  • 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 yogurt
  • Plain Greek yogurt