Flavor Enhancers

Daily Limits

• Herbs and spices, flavoring extracts, horseradish, hot sauce, mustard, soy sauce, taco sauce – None (no daily limit)
• Hummus, ketchup, mayonnaise, salad dressing, vinegar (balsamic) – 1 Tbsp
• Sour cream, pickled ginger – 2 Tbsp
• Worcestershire sauce – 3 Tbsp
• Lemon or lime juice- 4 Tbsp
• Olives – 10 whole
• Pickles – 2 whole
• Salsa ¼ cup

Eating on program doesn’t mean having to endure bland and tasteless meals. We encourage you to use spices and herbs, along with the condiments listed here, to bring out the flavors in your food. No need to track these but stay within the recommended limits.

*Note: All Condiments and Seasonings listed above are to be sugar free and unsweetened. Please read all labels prior to purchase or consumption.

In general, we recommend avoiding sweeteners because they can trigger cravings for more sweets and create an imbalance in the bacteria that live in your gut in a way that may lead to weight gain, hunger, inflammation and systemic disease. So first ask yourself the question, “Does this have to be sweet?” If your answer is still yes and you want to add sweet flavor to something you eat, choose from the following list and limit to
no more than 1 to 2 servings per day.

• Stevia (pure form)
• Monk Fruit
• Allulose

We do not recommend artificial sweeteners that contain hidden sugars such as maltodextrin and dextrin. These sugars may sabotage your fat burning and limit your losses.