Meal Replacement Shake
Tony Ferguson Diet – Weight Loss Phase

How do I lose weight on the Tony ferguson diet? What foods can I eat? What do I have to avoid? Dietitian Juliette Kellow explains.

Tony Ferguson: Weight Loss Phase

Reviewed by Dietitian, Juliette Kellow BSc RD

As the name suggests, this phase is designed to help you lose weight.

Quite simply, you replace two meals a day with a Tony Ferguson diet shake, soup or bar and then make your third meal.

Your Evening Meal

The meal you make yourself should include one serving of protein-rich food together with low GI vegetables. Men are allowed bigger portions than women.

Protein Rich Foods Low GI Vegetables
Lean red meat Aubergine
Poultry Broccoli
Fish Leeks
Eggs Tomatoes
Cottage Cheese Mushrooms
Ricotta Mange Tout
Tofu Peppers
Soy mince Spring Onions

On the Tony Ferguson diet, you stay on the weight loss phase for as long as you like – usually until you reach your target weight – but you should follow it for at least two weeks.

What else can I eat?

In a similar way to other Meal Replacement regimes,  throughout the day you should have a minimum of three servings of veg and two servings of low GI fruits.

Fruits you can include are:
Apples Grapes
Apricots Mangoes
Bananas Oranges
Berries Peaches
Cherries Pears

You are allowed three treats a week.


  • 2 tbsp nuts
  • 1 pot low-fat yoghurt
  • 1 boiled egg
  • 80g tuna
  • 2 scoops low-fat ice cream
  • 1 sm glass wine
  • 1 single measure spirits

You also need to have one to three servings of good fats a day, depending on your weight. For example, if you weigh between 10 and 19st, you are allowed one to two servings a day where a serving is equivalent to 1 tbsp olive oil, ½ small avocado, 10-15 almonds or 2 tbsp seeds.

You can spice meals up with herbs, spices, lime and lemon juice, chilli sauce and tomato puree.

All of this should be washed down with 2 litres of water, which you can mix with diet or sugar-free cordials or use to make herbal, fruit or decaffeinated tea.

What can’t I eat?

In order to maximize the effects of the diet, in a manner similar to that of Low GI diets, foods you must avoid on the Tony Ferguson weight loss diet are:

Breakfast Cereals Pasta Rice
Noodles Bread Potatoes
Beans Lentils Biscuits
Sweets & Chocolate Fizzy Drinks Fruit Juice

Typical day’s diet


Tony Ferguson Chocolate Shake

Mid morning

Spicy guacamole dip with veg sticks


Tony Ferguson Chicken Flavour Soup with steamed veg

Mid afternoon

A small banana


Indonesian style beef curry. Plus Tony Ferguson Raspberry Jelly and a nectarine


125ml skimmed or semi-skimmed milk

More Info

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