1000-1200 is the correct amount of calories consumed, there was a notice some time last year explaining this, found it, here it is......
It’s just me again! I can see that a lot of you are confused about the energy contribution of the Tony Ferguson program. I can tell you that the energy is 1000-1200 calories (4000-5000kJ) per day. This value will be changed on the website as soon as possible, sorry about any confusion this has caused.
For those of you who are worried about what to eat etc its ok. Nothing in the eating plan has changed you are still having the 2 sachets per day, the protein meal at night, all the vegetables and the 2 pieces of fruit. This value has been increased for quite a while it was simply not updated on the site.
This calorie value was calculated on the average TF participant. Therefore the fruit has been included, in addition a few cups of tea or decaf coffee per day, some sauces and gravies, the diet jelly and accounting for the use of diet cordials and lollies. I have calculated the energy for a normal day on the program.
SAMPLE PLAN (for a woman)
BREAKFAST – 1 TF sachet = 852kJ/ 203 calories
MORNING TEA – 1 apple = 230kJ/ 55 calories
LUNCH – 1 TF sachet = 852kJ/ 203 calories
- 2 cups lettuce = 60kJ/ 14 calories
- 1 tomato = 60kJ/ 14 calories
- ½ sml Lebanese cucumber = 20kJ/ 5 calories
- ¼ sml onion = 16 kJ/ 4 calories
- 1 Tbsp allowed salad dressing = 58 kJ
AFTERNOON TEA – 1 orange = 300kJ/ 73 calories
DINNER – 120g lean beef steak = 995kJ/ 238 calories
- ½ cup green beans = 50kJ/ 12 calories
- ½ cup cauliflower = 79kJ/ 19 calories
- ½ sml zucchini = 27kJ/ 6 calories
- 3 florets broccoli = 100kJ/ 24 calories
- ½ sml carrot = 50kJ/ 24 calories
- 1 tsp garlic = 12kJ/ 3 calories
- 1 Tbsp light soy sauce = 38kJ/ 9 calories
EXTRAS – 2 cups tea with 1 Tbsp low fat milk in each = 126kJ/ 30 calories
- 250mL diet jelly (1/2 sachet) = 76kJ/ 18 calories
- 5 Sugar Free lollies = 215kJ/ 51 cal
- 1 tsp olive oil = 336kJ/ 80 calories
TOTAL ENERGY = 4552 KJ/ 1088 CALORIES
I obtained the values for this plan from the Women’s Weekly Fat and Kilojoule counter. Remember there are slight deviations in kJ/calorie allocation between each and every counter but they are all relatively similar. For men, they would be having double the protein serve of a woman so they would be adding an extra say 1000kJ/ 240 calories to their allowance bringing them upto approximately 5000kj/1200 calories per day.
Nothing in this plan should be a ‘new’ food or something you didn’t know about. We always encourage the fruit and the reason it is optional is due to the fact some people don’t like it, they are not that hungry or they are unable to fit it into the program (maybe they don’t get breaks at work etc). Fruit IS included in the plan for the nutritional value and the fact that we encourage you to eat small meals frequently throughout the day, and the fruit allows you to do that. From my experience the majority of people on the program enjoy having that salad with their sachet at lunch time (or now the veggies with their soup!) which is the reason we have included that in our calculation.
If you were to look in your weight management book on page 8, you would see our suggested daily meal plan which includes the food I have listed above. I hope this helps to make things a bit clearer. As a few of you have mentioned, you have chosen to omit the fruit or the extra vegetables and that is your choice just know that we have not deceived you in any way and we are happy to clear up any discrepancies in the information you have been given. Also know that choosing to not have these foods will not be dangerous to your health or detrimental to the program.
Don’t stress about the calorie counting, we have done that for you which is the beauty of this program. No counting calories, no weighing of foods these are the reasons why people love this program so much. If you follow the suggestions we have made in the book you will reach the required amount of calories. Just keep doing what you are doing and do not be scared off or needlessly worried about these issues which have been raised recently. Be assured that we at Tony Ferguson regard your health as a priority, and we would never put it at a risk.
Thanks again & hope this helps (:
Sarah – Tony Ferguson Nutritionist