On your SHAPE Program journey, you might ask, “Why can’t I eat (insert food)? It’s healthy and it doesn’t affect me.” Or, “I ate (insert food) and I’m still losing weight. What’s the big deal?” The answer is that what works for one person doesn’t necessarily work for others.
Each of the items on the SHAPE-approved extras list was tested for efficacy on the SHAPE Program.
Some SHAPE practitioners may allow their patients/clients to consume foods that are not SHAPE-approved. If any of the foods on the non-approved list are approved for you, please do not recommend them to others who are also on the program.
Several of these items may already listed in your Program Guidebook, but if you have an older copy (purchased before September 2021), you can print this insert to include in your Program Guidebook or contact your SHAPE practitioner to purchase a new one.
SHAPE-Approved Extras
Here is a list of SHAPE-Approved extras. If something is not listed here or in your Program Guidebook, it is NOT APPROVED.
Beverages:
- Coffee/tea – In moderation. Herbal tea is best, as caffeine can be dehydrating.
- Cranberry juice – Unsweetened. 4 oz. cranberry juice to 28 oz. water. 8 oz. diluted juice per day.
- Milk – One tablespoon of cow, almond, coconut, oat or rice milk per day.
- Mineral water – Unflavored and unsweetened. Helps to balance pH. Pellegrino®, Perrier® and Topo Chico® are good options.
Condiments:
- Bragg Liquid Aminos® – Avoid if allergic to soy.
- Coconut aminos – Coconut-based soy sauce alternative.
- Horseradish – No added sugar or oil.
- Hot sauce – No added sugar or oil.
- Mustard – Regular yellow, Dijon or any others that do not have added sugar.
- Primal Kitchen Foods® Ketchup
- Tamari soy sauce – Gluten-free soy sauce. Avoid if allergic to soy.
- Vinegar – Balsamic and apple cider vinegars are best.
Foods:
- Broth, stock – Chicken, beef, turkey or vegetable; no added sugar or oil.
- Cooking spray – Olive, avocado or coconut for cooking. Non-aerosol is best.
- Lemon/lime – Juice of 1 whole per day.
- Non-dairy yogurt – No added sugar.
- Nutritional yeast – Not baker’s yeast; used for flavor or as a cheese-like substitute. Good source of protein, fiber and B vitamins.
Fruits: Quantities listed equal one serving. All fruits much be fresh or frozen, not dried or canned.
- Apricots – 2
- Cherries – ½ cup
- Kiwi – 2
- Nectarine – 1 medium
- Peach – 1 medium
- Pear – 1 medium
- Pineapple – ½ cup
- Plum – 2
Proteins:
- Eggs – Count as 1 oz. of protein
- Salmon
- Tempeh – No more than 4 oz. daily
Spices:
- Arrowroot powder – Thickener for sauces and soups. Use in place of flour or cornstarch.
- Celtic Sea Salt® – Most mineral-dense salt. Coarse grind is best, add after cooking.
- Flavor extracts – Vanilla, almond, peppermint, etc. No added sugar.
- Spices – All types, fresh or dried, no added sugar or oil.
- Xanthan gum – Thickener and emulsifier.
- Monk fruit – No erythritol, glycerin or maltodextrin. Check labels carefully.
- Stevia, plain liquid or powder – No erythritol, glycerin or maltodextrin.
- Xylitol – Use in moderation; may cause stomach cramping or loose bowels. Birch and non-GMO corn sources are best.
Vegetables:
- Chayote
- Daikon radish
Extras:
- Epic gum – Most other brands of mints and gum contain glycerin.
- Ice Chips® – Xylitol candy.
- Spry® mints – Most other brands of mints and gum contain glycerin.
NON-Approved Foods
The following items have been shown to negatively affect progress with the SHAPE Program. They are not approved.
Beverages:
- Alcohol – Can inhibit detoxification and negatively impact blood sugar.
- Carbonated drinks – Often contain non-approved sweeteners, artificial flavors and can be dehydrating and acidifying.
- Coffee substitutes – Often contain barley and other grains.
- Diet soda – Often contain artificial sweeteners.
- Kombucha/probiotic drinks* – Most have added sugar and/or non-approved fruits.
Condiments:
- Liquid smoke – Often contains artificial flavor and sugar.
- Regular soy sauce – Contains wheat. Tamari is a wheat-free alternative.
- Worcestershire sauce – Often contains sugar.
Foods:
- Canned fruit – Nutrient-poor and often contains added sugar.
- Cocoa/cacao powder – Baking cocoa and hot cocoa mix.
- Coconut – Flakes, flour or sugar. Flavor extract is fine.
- Dried fruit – Sugar is too concentrated.
- Greens powder* – Should never be used as a replacement for vegetables.
- Gum and some mints – Most contain glycerin, glycerol or other sweeteners.
- Konjac root fiber – Also known as glucomannan or Miracle Noodles®.
- Oikos Triple Zero® yogurt – Flavors and sweeteners could not be confirmed safe and non-toxic; caused many to stall.
- Olives – Approved for Phase I: Basic Cleanse only.
- Popcorn – Corn is a grain, not a vegetable; high in carbohydrates.
- Pork/bacon/sausage – Shown to significantly slow progress.
- Protein bars of any kind – Too processed, often contain non-approved sweeteners.
- Protein powder* – If allowed, whey, beef and pea protein are preferred.
- Turkey bacon – Often contains added sugar.
Sweeteners:
- Artificial sweeteners – Aspartame (Equal), sucralose (Splenda), acesulfame K, saccharin.
- Erythritol – Not enough definitive research to determine safety.
- Glycerin – Is a sweetener, can impact blood sugar.
- Sugar – In any and all forms
*May be recommended on a case-by-case basis by your SHAPE practitioner.
Remember to read all labels VERY carefully. Look for added sugar, oil, artificial preservatives, artificial sweeteners, artificial colors and MSG. When in doubt, leave it out!
