Medical Weight Loss Program

Diet Guide

Many of our patients enrolled in the TLC Medical Weight Loss Program have achieved long-term success. Part of this success is a result of embracing the dietary changes necessary to support and maintain weight loss. We hope you find this detailed guide helpful, and, as always, we are here to answer any questions you may have.

Medical Weight Loss: The Basics

These are the three key pillars of our TLC Medical Weight Loss Program.

Woman doing sit-ups workout

Anti-Inflammatory Diet

  • Focus on lean proteins, high fiber foods, and heart healthy fats

  • No dairy products, natural or refined sugars, starches or grains allowed

  • This is not a “keto” high fat diet

Exercise

  • +30 minutes non-stop (continuous movement) each day, 5x week

  • 2 days of weight lifting, resistance exercises

Stress Management

  • Sleep 6 to 8 hours every night

  • Balance work with outside work activities: reading a book, watching TV, exercising, yoga, stretching, meditation, brain puzzles, gardening, arts and crafts

  • Walk for 10 minutes after each meal

  • 1 gallon of preferably water, or zero calorie flavored beverage as needed

  • Sparkling water, flavored sparkling waters (Topo Chico, Rambler, Waterloo, LaCroix, etc.)

  • Lemons, limes and fresh herbs, no other fruits to be added into water.

  • Alkaline water, electrolyte water

  • Zero calorie flavored waters, zero calorie flavorings: hint, MiO, Crystal Light, etc. (use sparingly as sugar substitutes can cause bloating)

  • Limit to 2 cups: Black coffee, no creamer, sugar substitute OK (use sparingly)

  • Limit to 2 cups: caffeinated teas (green, black, English breakfast, iced tea, oolong)

  • Herbal tea, sugar substitute OK (use sparingly)

***Not allowed: diet sodas, diet juices, beverages with calories

Beverages

It’s important to stay well hydrated when you are working on weight loss, but be wise about the beverages you choose. Avoid drinking liquid calories.

Meals

Here are some general guidelines to preparing healthy meals that will aid in your weight loss.

Each meal will have a lean protein, non-starchy vegetable, and a heart healthy fat source.

  • Eat 2 to 3 meals per day

  • 4 to 6 ounces of cooked lean meat per meal

    • Use a food scale to weigh meats as cooked, not raw. Remove skin and shells prior to weighing. Only weigh the edible part of the meat.

  • 1 to 2 heaping cups raw or cooked vegetables per meal

    • Fresh, frozen without sauce, or canned without salt

    • 2 big handfuls of lettuce

    • Use measuring cups to measure quantities

Intermittent Fasting is required in our medical weight loss program, which allows your body to rest and recover.

  • 8 hour eating window

    • For example: 9 am to 5pm, 11 am to 6pm

    • Eat only the allowed foods and beverages

  • 16 hours fasting window

    • No calories during this time frame. Water, zero calorie flavored waters, black coffee, unsweetened tea is OK.

    • Chewing sugar free gum (sparingly) is OK to help with cravings/hunger during your fasting window

    • Keep your fasting window consistent

  • If you are pregnant or have medical conditions that make it unsafe to fast, please address this with the medical team

Relaxation Meal is a once per week meal where you can enjoy some of the off-limit foods as well as some of your favorite foods.

  • 1 meal of anything you would like to eat.

  • This relaxation meal is to allow balance and flexibility in your lifestyle, and not to have total restriction from some of our indulgent and favorite foods.

  • This is 1 meal in 1 sitting. Not the entire day and not at multiple locations i.e. after dinner, go to an ice cream shop- This can be home-cooked or dined-out.

  • Enjoy your favorite foods but do not go overboard- All types of beverages are allowed, even alcohol.

  • Consider keeping your celebration meal fairly healthy i.e. adding healthy grains and starches in your meal (quinoa, brown rice, whole wheat pasta, whole grain bread, potatoes with the skin).

  • Keep in mind: since you have eliminated many proinflammatory and gut irritating foods for the past week, you might notice some bloating, the scale might rise a few pounds, and also you may experience loose stools.

  • After your 1 relaxation meal, get back on track with your regular meal plan.

Supplies

Here are the tools you will rely on to help you create healthy meals and maintain a healthy diet.

  • Food scale
  • Measuring cups and spoons
  • Smaller plates
  • Large water bottle
Filling up a water bottle from the sink

  • Skinless chicken: white meat, dark meat, rotisserie chicken

  • Ground chicken, ground turkey (breast or 93% lean)

  • 93% lean Ground beef, ground bison

  • Venison

  • Lean steak: sirloin, eye round, filet mignon, skirt steak, flank steak, tenderloin

  • Lean pork: ham, loin chop, tenderloin

  • Fish, any type, preferably wild salmon, cod, tuna (canned in water or oil, drained), sardines

  • Shellfish cooked without butter: shrimp, scallops, clams, mussels, lobster, crab, crawfish

  • Deli meats made without sugar: chicken, turkey, ham, roast beef

  • Eggs (2 to 3 whole eggs, or 4 to 6 egg whites per meal)

***Not allowed: high fat and high salt meats, fried chicken, chicken wings, fried fish/ seafood, ground pork, all bacon, rib-eye, ribs, brisket, all sausage, pepperoni, salami, bologna, hot dogs, spam, proteins cooked with butter (crawfish), jerky, meat coated with flour/breadcrumbs,

***Not allowed: all dairy, milk, yogurt, cheese, butter, whey protein shakes, foods containing dairy

Protein

Protein is important in sustaining fullness, as well as boosting energy levels and helping to maintain lean muscle mass which can accelerate weight loss. Here are some healthy proteins you can incorporate into your meals.

Non-Starchy Vegetables

Vegetables are a healthy choice when you are working on losing weight, but stay away from starchy vegetables. Here are some wise vegetable choices for you.

  • Artichokes

  • Asparagus

  • Bell peppers

  • Bok choy

  • Broccoli

  • Brussels sprouts

  • Cabbage

  • Carrots

  • Cauliflower

  • Celery

  • Collard greens

  • Cucumbers

  • Eggplant

  • Green beans/string beans

  • Jicama

  • Kale

  • Leeks

  • Lettuce (Endive, radicchio, arugula, Romaine, spring mix, Bibb, etc.)

  • Mustard greens

  • Mushrooms

  • Onions

  • Radishes

  • Snow peas (not green peas)

  • Spaghetti squash

  • Spinach

  • Sugar snap peas (not green peas)

  • Swiss chard

  • Tomatoes

  • Watercress

  • Yellow squash

  • Zucchini

Healthy Fats

Not all fats are off limits when you are eating to lose weight. Here are some heart-healthy fats you can enjoy.

  • Avocado
  • Nuts prepared without sugar and oil (read the ingredients!)
  • olives
  • Nut butter prepared without added sugar
  • Seeds: chia, flax, sunflower, pumpkin, sesame
Healthy fats arranged on table

***Not allowed: butter, margarine, bacon grease, mayonnaise, cream cheese, heavy cream, whipped cream, coffee creamer, Nutella, lard, tallow, duck fat

Try these flavor-boosters.

  • 2 Tbsp or less Non-dairy salad dressing: Bragg Vinaigrette Dressing, Primal Kitchen dressings, etc.

  • Fresh and dried herbs: parsley, cilantro, mint, basil, dill, Italian herbs, Tony Chachere’s, Montreal Steak Seasoning, etc.

  • Almond flour, coconut flour

  • Seasonings/condiments/spices without sugar: hot sauce, mustard, garlic powder/salt, Mrs. Dash, bagel seasoning, Ranch powder, cumin, chili powder, etc.

  • Lemon/lime juice, vinegars, minimal usage of oils, spray oils

  • Onions, hot chili peppers, garlic, pickles (made without sugar)

  • Soy sauce, tamari, plain fish sauce made without sugar

  • Pico de gallo, salsa made without sugar or dairy, tomato sauce without sugar

  • Sugar substitutes (use sparingly)

***Not allowed: mayonnaise, dressings with dairy, sugar free/light dressings, jam, jelly, syrups (even sugar free), cream cheese, butter, relish, high fat sauces, creamy sauces, BBQ sauce, ketchup, glazes, teriyaki sauce, pesto, marinades made with sugar and dairy, white sugar, brown sugar, honey, maple syrup, agave, wheat flour, tapioca/ arrowroot flour, corn/potato starch, breadcrumbs

Ingredients, Seasonings, and Condiments

Flavoring your food is a great way to keep things interesting and increase your satisfaction.

Off Limits

Please avoid these foods when following our TLC Medical Weight Loss Program. Not only are some of these foods higher in calories, these foods can spark inflammation in the body (redness in the skin, acne, elevated blood sugars, elevated blood pressure, headaches) as well as cause bloating and constipation. These foods can also slow down your weight loss success.

  • Foods with added sugar

  • Fruits (beside berries and citrus), fruit juice, and smoothies

  • Starches, grains

  • Cow’s milk dairy products

  • Protein shakes of any kind

  • Alcohol

  • • Should resolve after a few doses (few weeks)

    • Change injection sites (fatty area of abdomen vs fatty area on outside thigh)

    • Hot ginger tea, sugar free ginger lozenges, hot lemon water

    • Sniff on small alcohol squares

    • Aromatherapy: Add a few drops of essential oils (lavender, eucalyptus) on cotton balls and sniff as needed

    • If nausea gets worse, we can call in a prescription for you.

  • • Increase fluid intake, make sure you are drinking 1 gallon of fluids daily

    • OK to use daily: Miralax, Milk of magnesia, stool softeners, laxatives

    •OK to use fiber supplements daily: Benefiber, Metamucil, Citrucel, Konsyl, etc.

  • •Drink water frequently throughout the day to cleanse your mouth

    •Brush your teeth twice daily, including brushing your tongue and floss

    • Maintain good oral hygiene

    • Use mouthwash

    • Use sugar free candy and gum sparingly. These contain sugar alcohols and cause bloating

  • • Add a bit of sea salt or pink Himalayan salt to your foods

    •Drink 1 cup of broth (any flavor). Read the ingredients and avoid brands with added sugar.

    • Add 1 cup berries or 1 whole citrus fruit (orange, small grapefruit, 2-3 clementines). Only eat these fruits sparingly, as needed. Do not eat any other fruit.

  • • If you add increased amounts of carbohydrates (more fruit, starches, grains, dairy and sugar) back into your diet, you may experience weight gain but this is due to water retention. Resume eliminating carbohydrates from your diet

    • Add walking into your daily routine as well as abdominal/core exercises

    • Eliminate sugar substitutes and sugar alcohols (erythritol, sorbitol, xylitol, etc.)

Side Effects

Radically changing your diet means that your body needs to get used to different foods and beverages. You may experience some side effects, and we can help you navigate them.

Precautions

Here are some tips and strategies to keep in mind during your weight loss journey.

• Check with your health care practitioner to see if you need to adjust any medications, especially medications with blood sugar lowering effects

• Check your labs every 6 months to make sure you are not developing any abnormal results

• Please take a daily complete multivitamin. Avoid liquid and gummy multivitamins. Continue to take any extra vitamins that your healthcare practitioner has recommended for you.

• If you get off track, that is OK! Get right back on track for your next meal, don’t wait until the next day or next week!

• Try not to stray too far from the food list. Keep it simple!!

• Cut all food into small pieces first.

• Slow down when eating and chew each bite thoroughly.

• Avoid eating for longer than 30 minutes. Prolonged meal times can lead to grazing.

• Stop eating when you feel 80% full

• Do not buy foods that are marketed as: gluten free, low carb, sugar free, light, low, reduced, natural. Most likely, these are still processed junk foods.

• Read the ingredients to determine if there are hidden sugars, dairy ingredients or carbohydrates.

• If you feel full and satisfied with 2 meals per day, then omit your 3rd meal

• If you feel hungry, increase your protein to max 6 ounces and add an extra cup of vegetables

• No snacking!

• No eating after dinner!

• If you have headaches during this diet, you may have 1 cup of berries (strawberries, blueberries, raspberries or blackberries) or 1 small orange (or 2-3 small clementines) or 1 small grapefruit per day

Sample Menus:

3 Meals a Day

Breakfast

Veggie Omelet: 2 to 3 eggs with Italian herbs, 1 to 2 cups of sautéed spinach, mushrooms and tomatoes

Lunch

Chicken salad: 4oz shredded rotisserie chicken (skinless), 2 big handfuls of spring mix lettuce with 1 cup of shredded carrots and diced baby cucumbers, tossed with 1 to 2 Tbsp of Bragg’s vinaigrette, top with ¼ cup sliced almonds

Dinner

Fish dinner: 4oz oven roasted salmon seasoned with Tony Chachere’s spices, 2 cups roasted broccoli, ¼ cup olives

2 Meals a Day with 1 Snack

Lunch

Lettuce wraps: 5oz deli turkey slices, 5 large Romaine lettuce leaves, 1 cup baby cucumber slices, ½ small avocado

PM snack/mini meal

2 hard boiled eggs, 1 cup baby carrots and 2 Tbsp peanut butter

Dinner

Steak dinner: 5oz sirloin steak with Montreal Steak seasoning, 2 cups sautéed green beans with parsley and lemon zest, ¼ cup whole almonds

Learn More About Our TLC Medical Weight Loss Program

If you’d like to learn more about our TLC Medical Weight Loss Program, please contact TLC Med Spa in Houston to schedule your consultation today.

“TLC changed my life in a major way. I know my worth more now.”

— Tasha, TLC Patient