Dr. B. Food List (Ontario – as of 10/10)

ONTARIO FOOD LIST
Current Updates: October, 2010 Previous Updates: July, 2010
Food Lists: follow these instructions to the letter:
There are 4 food categories plus allowable liquids listed below. The 4 food categories are Proteins,
Vegetables, Fruits and Bread Substitutes.
You may have 2 servings from each category per day. They may be eaten at any time throughout the day.
Eat your protein portions at least 4 hours apart.
No substitutes are allowed. Period. If it’s not on the list, don’t eat it.
Even the slightest deviation may be detrimental to your success.
LIQUIDS
Minimum 8 glasses or 64 ounces (2 liters or 2 US quarts) of liquids each day is mandatory.
However, more is better. Make sure that fresh water comprises at least half the volume.
ALLOWED:
GENERIC
– Water
– Weak tea, herbal teas
– Mineral water
– Soda water
– Soft drinks (sugar free and caffeine free with aspartame)
– Decaffeinated coffee (only one cup of caffeinated coffee allowed per day)
– Natural Green Leaf Brand Dieters’ Herbal Drink
BRANDS:
– Aloe Organics Pure Aloe Vera Juice – (2 ounces per day)
– Campbell’s 25% Less Sodium Chicken Broth – (1 cup per day)
– Campbell’s Chicken Broth with Garlic and Herbs – (1/2 cup per day)
– Campbell’s Fat Free Beef Broth – (2/3 cup per day)
– Campbell’s Healthy Request Chicken Broth – (2/3 cup per day)
– Campbell’s Organic Vegetarian Vegetable Broth – (2/3 cup per day)
– Celestial Seasonings Bengal Spice Tea
– Celestial Seasonings English Toffee Herbal Tea
– Fla-Vor-Ice Light Popsicles – (2 pop {71g} per day) (Low Carb Grocery)
– First in Medicinal Herb Teas
– Licorice Spice Caffeine Free Herbal Tea
– Lipton French Vanilla Tea
– Miso – Cup Reduced Sodium Soup – (1 cup per day)
– OSEM Instant Soup Drink – Tomato – (1 serving per day)
– Pacific Organic Beef broth, Chicken broth low sodium, Mushroom Broth, Vegetable Broth – 1 cup (250ml)
– President’s Choice Moroccan Style Green Tea with Mint
– President’s Choice Rooibos Vanilla Herbal Tea
– Tetley Green Tea – Jasmine
FRUIT FLAVOURS & SPARKLING DRINKS
– Aquafina: Flavour Splash Citrus Blend and Raspberry 591ml bottled water (1-2 per day)
– A&W Diet Root Beer (1 per day as caffeine drink)
– Calais High Calcium Sparkling Refresher – 1-2 per day (300 ml)
– Canada Dry Sparkling Original Salt Free and Calorie Free Beverage
– Canada Dry Sparkling Lemon Lime Salt Free and Calorie Free Beverage
– Coke Zero, Diet coke – (1 per day as caffeine drink)
– Crush Diet Cream Soda
– Crystal Clear Lemon Lime Sparkling Water Beverage
– Crystal Light fruit drinks (not Live Active)
– Danone Silhouette Sugar Free Zero Calorie Beverage – Strawberry-Raspberry, Pink, Lemon-lime
– Dasani Flavored Water Beverage: Natural, Raspberry (in moderation)
– Diet Mug Root Beer – (1 per day as caffeine drink)
– Diet Sprite Zero
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– Faygo Diet Soda: Orange, Root Beer, Grape, Redpop
– Fresca Sugar Free: Grapefruit
– Grapefruit- Green Tea
– Great Value Sugar Free Pink Lemonade Drink Mix (in moderation)
– Jones Sugar Free Black Cherry Soda (355 ml)
– Kool-Aid – (sugar free)
– Light Spritz Up
– Life Brand Sparkling Water Beverages – Sugar Free, Calorie Free: All Flavors
– Master Choice Diet Fizz Beverages
– Nestle Pure Life – Orange-Splash, Lemon-Splash, Strawberry-Splash and
– Raspberry-Splash – (in moderation)
– Our Compliments diet beverages
– Perrier Sparkling Mineral Water – Lemon
– President’s Choice Diet beverages including Fruit Rush Apple Cider, Peach Melba, Ruby
– President’s Choice Diet Cranberry Raspberry POP
– Red Grapefruit, Sparkling Grapefruit, diet tonic water – (no other tonic waters)
– President’s Choice cool light – Lemonade, Pink Lemonade
– President’s Choice diet tonic water
– President’s Choice diet green apple sparkling soda
– President’s Choice diet cola
– President’s Choice Free & Clear Sparkling Water Beverage – (Red Raspberry, Berries of the Woods, Key Lime,
Golden Peach, White Grape)
– Waist Watcher Diet Ginger ale (in moderation)
– Waist Watcher Diet Raspberry Ginger ale (in moderation)
ICED TEAS
– Arizona Peach Diet Iced Tea
– Diet Nestea
– Laci Le Beau Super Dieter’s Tea
– Lipton diet iced tea
– Lipton Iced Tea To Go Sugar Free: Natural Lemon, Natural Mandarin & Mango, and Natural Honey & Lemon – (in
moderation)
– Realemon Light iced tea mix
– Snapple Diet Peach Tea, Diet Raspberry Tea – 1 a day (473 ml)
NOT ALLOWED:
– No alcohol
– No tonic water
– No ‘C’ Plus or Orange Crush
– No root beer (except as specified)
– No orange juice or other juices
– No fruit teas
– No decaffeinated flavored coffees
BREAD SUBSTITUTES
2 SERVINGS PER DAY
ALLOWED:
GENERIC:
– Bread stick (plain or onion, NOT cheese) – (1 stick = 1 serving)
– Matzo – (1/2 sheet = 1 serving – no egg matzo)
– Matzah Meal – (1/2 cup = 3 servings)
BRANDS:
– Betty Light 100% Whole Wheat Bread with pea hull fiber added – (1 slice = 1 serving)
[Available in GTA at 'Kam 2 Market' 2863 Lakeshore Blvd West in New Toronto and
Outside of the GTA, available at Foodland or IGA stores]
– Boulangerie: St-Methode: Multi Cereal Bread: No Fat No Sugar Added – (1/2 slice = 1 serving)
[Available in Quebec]
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– Bon Matin: 60% Whole Wheat Bread: No Fat No Sugar Added – (1/2 slice = 1 serving)
[Available in Quebec]
– Breton minis Cracked Pepper & Olive Oil flavour crackers – (9 crackers = 1 serving)
– Breton minis French onion and Garden Vegetable crackers – (9 crackers = 1 serving)
– Breton minis Original wheat – (10 crackers = 1 serving)
– Bretons minis Honey – (7 crackers = 1 serving)
– Bretons minis Cheddar Cheese – (7 crackers = 1 serving)
– Carr’s Table Water Crackers – (2 crackers = 1 serving)
– Christie 40% less Fat Vegetable Thins – (6 crackers = 1 serving)
– Christie Cheese Nips – (8 crackers = 1 serving)
– Christie Multigrain Wheat Thins – (5 crackers = 1 serving)
– Christie Rice Thins: Herb and Garlic, Sesame, Original – (4 crackers = 1 serving)
– Christie Triscuit Thincrisps – (6 crackers = 1 serving)
– Crispmate – (1 Crispmate = 1 serving)
– Chrunchmaster: Multi-Grain Crackers (gluten free): Original Multi-Seed – 5 crackers =1 serving)
– Dare Breton Garlic Fine Herb Crackers – (2 crackers = 1 serving)
– Dare Wise Crackers – regular – (3 crackers = 1 serving)
– Dempster’s Body Wise Multigrain Bread or Whole wheat Bread – (½ slice = 1 serving)
– Dempster’s Body Wise Whole Grain Tortillas – (½ tortilla = 1 serving)
– Dempster’s 100% Whole Wheat Bread – (1/2 slice = 1 serving)
– Elco Rice Crackers: Plain, Barbecue – (3 crackers = 1 serving)
– Fat Free Brownberry Caesar Croutons – (1 tbsp = 1 serving)
– Finn Crisp Rye Crisp Bread – (1 slice = 1 serving)
– Genisoy Soy Crisps Oven Baked: Deep Sea Salted Flavor (8 crisps = 1 serving)
– Glutino: Gluten free Bread sticks – (4 sticks = 1bread serving)
– Glutino: Gluten free Rice Bread/ Gluten free Fiber Bread – (1/2 slice = 2 bread serving)
– Grissol Bread Sticks Sesame, 60% whole wheat, Plain – (1 breadsticks = 1 serving)
– Grissol Canapé Melba Rounds- Sesame, Plain, 12 grain – (3 canapés = 1 serving)
– Grissol Melba Toast: Multi-Fiber Melba, whole wheat Melba (2 slices = 1 serving)
– Grissol Melba Toast: Plain Melba, No Salt Melba, Twelve Grain Melba, Rye and Sesame Melba – (1 slices =
1 serving)
– Hollywood bread – (light or dark) (1/2 slice = 1 serving)
– Jardines Sun Dried Tomato Crackers – (4 crackers = 1 serving)
– Joseph’s: Flax, Oat Bran & Whole Wheat Flour: Pita Bread – (1 pita = 1 serving) [Low Carb Grocery Store]
– Joseph’s: Flax, Oat Bran & Whole Wheat Flour: Lavash Roll-ups – (1/2 Lavash = 1 serving) [Low Carb Grocery
Store]
– Kavli All Natural Whole Grain Crispbread: Crispy garlic, Crispy Pesto, Crispy Thin – (2 crispbread = 1 serving)
– Kavli All Natural Whole Grain Crispbread: 5 Grain, Golden Rye, Hearty Thick – 1 crispbread = 1 serving
– Kashi Tasty Little Crackers (TLC): Original 7 Grain – (4 crackers = 1 serving)
– La Tortilla Factory Low Carb/Low Fat Tortilla (36g) – Original 100% Whole Wheat, Green Onion Flavor
– (1 tortilla = 1 serving) [Low Carb Grocery Store]
– La Tortilla Factory Low Carb/Low Fat Tortilla (62g) – Multigrain- (1/2 tortilla = 1 serving) [Low Carb Grocery
Store]
– Low Carb Bagel: Plain, Cinnamon, Rye – (1/2 bagel = 1 serving) [Low Carb Canada Store]
– Low Carb Bread: Plain Loaf, Cinnamon Loaf, Rye Loaf – (1 slice = 1 serving) [Low Carb Canada Store]
– Low Carb Multigrain Bagel – (1/2 bagel = 1 serving) [Low Carb Canada Store]
– Low Carb Multigrain Bread – (1 slice = 1 serving) [Low Carb Canada Store]
– Mary’s Organic Crackers: Original/ Herb (wheat free & gluten free) – (4 crackers = 1 serving) [whole Foods,
Superstore]
– Misura Soya Crackers – (1 cracker = 1 serving)
– Misura Whole Wheat Crackers – (1 cracker = 1 serving)
– Nabisco: Triscuit: Thin Crisps (original)– (5 crackers = 1 serving)
– Norwegian Flatbread (Kavli) – (1 flatbread = 1 serving)
– Old London Bagel Snacks Garlic flavor – (4 pieces = 1 serving)
– Old London Melba Snacks Bacon flavor – (3 pieces = 1 serving)
– Pepperidge Farm: Goldfish Baked Snack Crackers: Flavour Blasted: Xtreme Cheddar – (17 crackers = 1 serving)
– Pepperidge Farm: Goldfish Baked Snack Crackers made with Whole Grain – 18 crackers = 1 serving)
– Pita Gourmet Pita Pockets High Protein – (1/2 pita = 1 serving)
– President’s Choice Blue Menu Ancient Grains Snack Crackers – (5 crackers = 1 serving)
– Quaker Crispy Minis Rice cakes – (1 rice cake = 1 serving)
– Quaker Crispy Soy Chips: Barbeque – (8 chips = 1 serving)
– Quaker Crispy Whole Grain Rice Cakes: Parmesan & Roasted Garlic – (5 rice chips = 1 serving)
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– Quaker Natural wheat bran – (1/4 cup per day)
– Ryvita: Multi-Grain, Dark Rye Crispbread – (1 slice = 1 serving)
– Ryvita: Regular Snackbread, Whole Grain Snackbread – (1½ slice = 1 serving)
– Silver Hills Little Big Bread (1 slice = 1 serving)
– Silver Hills Hemptation (1/2 slice = 1 serving)
– Silver Hills Mack’s Flax (1/2 slice = 1 serving)
– Silver Hills Steady Eddie (1/2 slice = 1 serving)
– Silver Hills Hardy Hearty Harvest (1/2 slice = 1 serving)
– Silver Hills Marvelous Multi (1/2 slice = 1 serving)
– Silver Hills The Big 16 (1/2 slice = 1 serving)
– Silver Hills Wheat Free Chia Bread (1/2 slice = 1 serving)
– Silver Hills Squirrelly (1/2 slice = 1 serving)
– Starr Flatbreads – onion and garlic or cumin – (1/2 flatbread = 1 serving)
– SuperSlim Rice Crisps: Oven baked – (4 crackers = 1 serving)
– Toufayan Low Carb Pita – (½ pita = I serving)
– Triscuits (regular or 50% less salt), 50% less fat, Rye & caraway seed, cracked pepper & olive oil- (2 Triscuits = 1
serving)
– Wasa Light Crispbread – (1 slice = 1 serving)
– Wonderlight Bread – (1/2 slice = 1 serving)
NOT ALLOWED:
– No other breads
– No cereals
– No pasta
PROTEIN
2 SERVINGS PER DAY
3 1/2 oz (100 grams) equals one serving.
All protein should be weighed raw – remove skin and all visible fat.
Proteins may be boiled, broiled, cooked, baked, grilled or barbequed.
Frying in a Teflon pan or using Pam ‘original’ is allowed.
Do not use oils, margarine or butter.
ALLOWED:
– Dr. Bernstein Protein Packs – (1 packet = 1 serving). Protein Packs are available at all our clinics. They are
delicious and very convenient. They are available as soups, oatmeal, puddings and drinks. Just add hot or cold
water.
– Dr. Bernstein Protein Bars – (1 bar = 1 protein and 1/2 serving of fruit). Available in a variety of flavors:
chocolate chip, chocolate peanut crunch, coconut/almond, double chocolate crunch, hazelnut, supreme
caramel, supreme peanut, crunchy cereal chocolate, and crunchy cereal caramel.
– Maximum one Dr. Bernstein protein product daily.
– You may have 1 serving (100g/3.5oz) of lean beef OR salmon per week_7 days apart
MEAT
GENERIC:
– Beef heart
– Bison Limit to 2 servings per week
– Caribou Limit to 2 servings per week
– Chicken breast (white meat only)
– Chicken livers
– Deer/Venison (70g = 1 serving) Limit to 2 serving per week
– Elk (70 g = 1 serving) Limit to 2 serving per week
– Emu (2 1/2 oz =1 serving)
– Goat (3 oz=1 serving)
– Lean beef (only one 3 1/2 oz {100 g} serving per week/7 days apart)
(You may have 1 serving (100g/3.5oz) of lean beef OR salmon per week_7 days apart)
– Lean veal
– Moose meat – 100g per day
– Pork tenderloin
– Turkey breast
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BRANDS:
– Compliments Seasoned Chicken Breast – (3/4 piece or 112 g = 1 serving)
– Cuisicube Chicken – (100 g = 1 serving)
– Easy Gourmet Boneless Skinless Chicken Breasts – (100 g = 1 serving)
– Expresco Chicken Souvlaki – (1 skewer = 1 serving)
– Janes: Chicken Breast – 1 breast (90 g = 1 serving)
– Janes Family Favorites Chicken Burgers – (3/4 burger = 1 serving)
– Janes Ultimate Chicken Burger – (3/4 burger {113.25g} = 1 serving)
– Jane’s Meal Makers Oven Roasted Carved Chicken Breast – (75 g = 1 serving)
– Kirkland Seasoned Chicken Breast Meat – (80 g {1/4 of a container} = 1 serving)
– Lilydale Seasoned Smoked Turkey Breast: Tomato & Herb Parmesan (90 g = 1 serving)
– M & M Honey Garlic Chicken – (100 g = 1 serving)
– M & M Lemon & Herb Chicken – (100 g = 1 serving)
– M & M Plain chicken breast – (100 g = 1 serving)
– M & M Turkey Breast Fillet (1/2 fillet or 96.5 gm = 1 serving)
– Maple Leaf Seasoned White Turkey Chunks – (56g = 1 serving)
– Maple Leaf Flakes of White Chicken – (90 g = 1 serving)
– Maple Lodge Farms Chicken Breasts: seasoned, boneless, skinless fillets – (94g or 3/4 chicken breast =
1 serving)
– Marc Angelo Chicken Breast Souvlaki – (1 kebab = 1 serving)
– Members Mark Premium Chicken Breast in Water, Turkey Breast in Water – (1/3 cup or 71g = 1 serving)
– President’s Choice: Blue Menu (low in fat) Tandoori Chicken Breast Kebobs – (1 kebob {60g} = 1 serving)
– President’s Choice: Blue Menu Seasoned-Chunks: Chicken Breast, Turkey Breast – (71g = 1 serving)
– President’s Choice: Blue Menu Turkey Breast: boneless, skinless, seasoned – (1/2 turkey breast {71g} =
1 serving)
– President’s Choice: Boneless Chicken – (1/2 chicken breast = 1 serving)
– President’s Choice: Cajun Boneless Skinless Chicken Breast – (3/4 piece = 1 serving)
– President’s Choice Garlic & Herb Chicken Skewers – (1 1/2 skewers = 1 serving)
– President’s Choice: Marinated, Oven Roasted, Skinless, Boneless, Sliced Chicken Breasts (1/4 package {68g} = 1
Serving)
– Valley Fresh Canned Chicken Breast – (56 g = 1 serving)
– Valley Fresh Premium Chunk White Chicken in Water, Chunk White Turkey in Water – (56g = 1 serving)
– Western Family Seasoned Skinless Boneless Chicken Breasts – (1 chicken breast = 1 serving)
BRANDS:
Limit all processed proteins to 2 servings per week (all the items listed below).
– Lilydale: Daystarters: Cooked Turkey Slices: Bacon Flavour – (2 slices [78g] = 1 serving)
– Lou’s: Sliced Boneless Cured Pork Loin (fully-cooked) -3 slices {75g} = 1 serving)
– Maple Leaf Canadian Back Bacon – (4 slice = 1 serving)
– Maple Leaf Canadian Bacon With Natural Juices – (4 slice = 1 serving)
– Piller’s Better than Bacon Honey Maple Ham – (100 grams = 1 serving)
– Piller’s Cooked Roast Beef – (5 slices {80g} = 1 serving)
– Piller’s Shaved Chicken Breast – (100 grams = 1 serving)
– Piller’s Shaved Turkey Breast – (100 grams = 1 serving)
– Piller’s Smoked Chicken Breast (Light Line) – Thin Sliced – (6 slices {120g} = 1 serving)
– President’s Choice: Blue Menu: Oven Roasted Turkey Breast (fully cooked) tomato and basil –
(3 slices {87g} = 1 serving
– President’s Choice Honey Maple Turkey Breast – (100 g = 1 serving)
– Schneider’s Fat Free (Lifestyle) Deli Slices – peppercorn turkey – (4 slices {84g} = 1 serving)
– Schneider’s Fat Free (Lifestyle) Deli Slices – Cooked turkey breast (shingle Packs) – (5 slices {95g} = 1 serving
– Schneider’s Fat Free (Lifestyle) Deli Slices – Smoked Mesquite Turkey Breast – (4 slices {84g} = 1 serving)
– Schneider’s Fat Free (Lifestyle) Deli Slices – Turkey breast, Chicken Breast (Cooked Cured) – (4 slices {84g} = 1
serving)
– Schneider’s Fat Free (Lifestyle) Deli Slices – smoked ham – (5 slices {105g} = 1 serving)
– Schneider’s Fat Free (Lifestyle) Deli Slices – Cooked Ham – (5 slices {105g} = 1 serving)
– Ziggy’s Extra Lean Black Forest Ham – (6 slices {82.5g} = 1 serving)
– Ziggy’s Extra Lean Ham: Cooked, Thinly Sliced – (100 g = 1 serving)
– Ziggy’s Extra Lean Smoked Turkey Breast – (100 g = 1 serving)
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WHEY PROTEIN BRANDS:
– AdvanEdge-Carb control protein shake – Cafe caramel – (1 can {330 ml} = 1 protein serving) [Low Carb
Grocery Store]
– Allmax ISOFLEX Whey Protein Isolate: Vanilla, Chocolate – (1/2 scoop = 1 serving)
– Aria women’s Protein – 20 g (2 level scoops) = 1 serving
– HMS 90 Fat-Free & Lactose-Free: Protein Supplement 10 g per pouch – (2 pouch = 1 serving)
– Iso Whey Breezer: Citrus Burst, Lemon Iced Tea Splash, Utopian Cherry, Pineapple
– ISO-XP Extreme Whey Protein Isolate – (1/3 scoop = 1 serving)
– Nature’s Best ISOPURE (Low Carb) Dutch Chocolate – (3/4 scoop or 24.0 gm = 1 serving)
– Nature’s Best ISOPURE (Zero Carb) Strawberries & Cream – (3/4 scoop or 23.0gm = 1 serving)
– Protidiet Grape Flavored Liquid Concentrate Drink Mix – (1 pouch 31ml = 1 serving)
– Pure Whey Protein Stack- Chocolate – (22 g {1 scoop} = 1 serving)
– PVL Whey Cooler: Raspberry Ice Tea – (3/4 packet = 1 serving)
– Smoothie, Vanilla Ice Cream Royale- (3/4 of a scoop =1 serving)
– Sunshine, Mango Peach Paradise – (3/4 scoop = 1 serving)
– Transform Whey protein isolate – (3/4 of serving = 1 serving)
– Triotein 180 degree Life System Whey Powder – (1 1/2 scoops = 1 serving)
– Webber low Carb Whey – (1 scoop = 1 serving)
– Whey Gourmet Protein Supplement Creamy Orangesicle Swirl, Radical Raspberry Smoothie,
Vanilla Ice Cream Royale – (3/4 scoop =1 serving)
VEGETARIAN
GENERIC:
– Tofu
BRANDS:
Limit all processed proteins to 2 servings per week (all the items listed below).
– M & M Veggie Burger – (1 burger {96g} = 1 serving)
– Mori-Nu Silken Lite Firm Tofu – (3 slices {approx 9 oz (255g)} = 1 serving)
– Mori-Nu Silken Lite Extra Firm Tofu – (3 slices {approx 9 oz (255g)} = 1 serving)
– Galaxy Foods Veggie Slices: Cheddar – (4 slices = 1 serving)
– Galaxy Food Veggie Slices: Canadian – (4 slices = 1 serving)
– Galaxy Food Veggie Slices: Mozzarella – (3 slices = 1 serving)
– Lightlife Smart Deli Three Peppercorn Pastrami Veggie Slices – (5 slices = 1 serving)
– Morningstar Farms Grillers Prime: Veggie Burgers – (1 burger = 1 serving)
– Nu Tofu Just Like Cheese
– Nu Tofu Cheddar Cheese Flavored Tofu – (3 1/2 oz = 1 serving)
– Nu Tofu Mozzarella Flavored Tofu – (56 g = 1 serving)
– P.C. Blue Menu Soy Hot Dogs – (1 1/2 hotdogs = 1 serving)
– So Soya Fat Free Ground Veggie Burger – (1/3 cup = 1 serving)
– Sol Cuisine Original Burger: Wheat & Gluten Free (1 burger = 1 serving)
– Soya – Pro Protein Powder – (15 g = 1 serving or 1/6 of a packet)
– Tres Tofu – (2 slices = 1 serving)
– Yves Meatless Canadian Bacon/Canadian veggie bacon –(3 slices = 1 serving)
– Yves Veggie Beef burger – (1 patty [75g] = 1 serving)
– Yves Veggie Breakfast Links – (3 links = 1 serving)
– Yves Veggie Breakfast Patties – (3 patties {85.5g} = 1 serving)
– Yves Veggie Chicken burger – (1 patty [75g] = 1 serving)
– Yves Veggie Deli Slices -Meatless Deli Bologna Slices, Meatless Ham Slices, Meatless Deli
Turkey Slices, Meatless Deli Salami Slices, Meatless Roast without the Beef Slices/ Roast
Beef slices (4 slices– (62g) = 1 serving)
– Yves Veggie Ground Round Original – (1/2 cup (82.5 g) =1 serving)
– Yves Veggie Meatless Pepperoni (6 slices = 1 serving)
– Yves Veggie Pizza Pepperoni – (18 slices = 1 serving)
– Yves Veggie Tofu Dogs – (2 wiener = 1 serving)
– Zoglo’s Vegetarian Burgers – (1 burger = 1 serving)
– Zoglo’s Vegetarian Kebobs – (2 kebobs = 1 serving)
– Zoglo’s Meatless mini loaves – (2 loaves = serving)
– Zoglo’s Tofu patties Chicken flavored – (1 patty = 1 serving)
FISH & SEAFOOD
3 1/2 oz (100 grams) equals one serving unless otherwise specified.
GENERIC:
– Crab meat
– Lobster – Salmon (only one 3 1/2 oz {100 g} serving per week/7 days apart) (fresh or canned in water)
(You may have 1 serving (100g/3.5oz) of lean beef OR salmon per week_7 days apart)
– Scallops
– Shrimp
– Swordfish
– Tuna
– White fish – (any type, unbreaded)
BRANDS:
– Admiral Flaked Light Tuna in Water – (75 g = 1 serving)
– BlueWater Grilled Fillets – Garlic Butter, Italian Herb, Lemon Pepper, Roasted Garlic & Herb –
(1 fillet = 1 serving)
– BlueWater Seafoods: Haddock Grill: Classic Grill – (1 fillet = 1 serving)
– BlueWater Seafoods: Tilapia Grill: Roasted Garlic & Butter – (1 fillet = 1 serving)
– Clover Leaf tuna pieces – Albacore, Yellow fin – (85 gm = 1 serving)
– Clover Leaf chunk crabmeat, canned – (100 g = 1 serving)
– Clover Leaf Flaked Light Tuna in Water – (70 g = 1 serving)
– Clover Leaf Flaked Light Lemon & Pepper Tuna – (85 gm = 1 serving)
– Clover Leaf Flaked Light Sundried Tomato & Basil Tuna – (85 gm = 1 serving)
– Clover Leaf Flaked Light Tomato & Onion Tuna – (85 gm = 1 serving)
– Clover Leaf Keta Salmon Wild Pacific (100 g = 1 serving)
– Gold Seal Flaked Light Tuna in Water – (70 g = 1 serving)
– Gold Seal Smoked Light Tuna Slices packed in water – (1 1/4 tin = 1 serving)
– Gold Seal Pacific Pink Salmon (no salt added) (100 g = 1 serving)
– Gold Seal Pacific Red Sockeye Salmon (no salt added) (100 g = 1 serving)
– Gold Seal Tea Rose Keta Salmon (100 g = 1 serving)
– Gold Seal Skinless & Boneless Sockeye Salmon (100 g = 1 serving)
– Gold Seal Skinless & Boneless Pink Salmon (tuna style) (100 g = 1 serving)
– Highliner Grilled Fillets – lemon & pepper – (1 fillet = 1 serving)
– Highliner Haddock Skewers with Red & Green Peppers – (1 skewer = 1 serving)
– M & M Cod Fillets – (1 fillet {85g} = 1 serving)
– M & M Haddock Fillets – (1 fillet {90g} = 1 serving)
– M & M Shrimp Ring – (100 g = 1 serving)
– M & M Shrimp Skewers Herb and Garlic Marinated – (1 skewer = 1 serving)
– Pacific Pride Flaked Light Tuna in Water – (75 g = 1 serving)
– President’s Choice Mahi Mahi – (80 g = 1 serving)
– Smart Choice Flaked Light Tuna in Water – (60 g = 1 serving)
DAIRY
GENERIC:
– Egg whites (the whites of 6 eggs)
BRANDS
– Allegro 4% Skimmed Milk Cheese – (45 gm-1 serving) Limit to 2 servings per week
– Better’n Eggs Fat Free-Cholesterol Free (3/4 cup = 1 serving)
– Egg Beaters Original – 3/4cup (183g)
– Egg Beaters Whites – 9 tablespoons (138g)
– Egg Creations Original, Garden Vegetable, Cheddar and Chive – (1/2 cup = 1 serving)
– Gray Ridge Just Egg Whites – (1/2 cup = 1 serving)
– Kirkland Egg Starts – (1/2 cup = 1 serving)
– Kraft & Black Diamond Fat Free Cheese Slices (Cheddar, Swiss, Mozzarella) – (3 slices = 1 serving) Limit to 2
servings per week
– Naturegg Simply Egg Whites (5/8 cup {approx 157g} = 1 serving)
– St. Albert L’elan Skimmed Milk Cheese (45 gm = 1 serving) Limit to 2 servings per week
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LENTILS & BEANS
2.6 oz (75g) equals one serving unless otherwise specified
(2 servings a week – dry weight):
Note: Strict Vegetarian Patients who don’t eat any animal products including dairy products and eggs
may have Lentils & Beans 2 servings per day without weekly restrictions.
– Black-eyed beans
– Edamame (green soy bean) – (5.25 oz {150g} = 1 serving)
– Green lentils
– Mung beans
– Navy beans
– Pigeon beans
– Red lentils – (1.75 oz {50g} = 1 serving)
– Soy beans – (3.5 oz {100g} = 1 serving)
– Yellow eyed beans
NOT ALLOWED:
– No artificial sea crab legs
– No clams, mussels, oysters
– No deli meats (except as specified)
– No ground meats of any type
– No herring
– No lamb
– No pork (except as specified)
– No sardines
– No smoked meats
– No squid
– No Swiss Chalet or similar style chicken, no restaurant chicken
VEGETABLES
2 SERVINGS PER DAY
Each serving can be up to 8 oz (230g) by raw weight (not volume).
Multiple items may be selected.
Vegetables may be used as cooked vegetables or as salads.
Vegetables may be canned, fresh or frozen.
ALLOWED:
GENERIC
– Artichokes (4oz = 1 serving)
– Alfalfa sprouts
– Asparagus
– Bean sprouts – ({(87g/3oz/125ml) max per day} = 1 serving)
– Beet greens
– Bok choy
– Broccoli
– Brussel sprouts
– Cabbage
– Cauliflower
– Celery
– Chard
– Collard greens – (4 oz = 1 serving)
– Cucumbers
– Dill pickles – (2 only, no sugar) as part of the vegetable serving
– Fiddleheads – (max 2 ounces per day) as part of the vegetable serving
– Green beans
– Hearts of Palm
– Jalapeno peppers 1 per day (small) as part of the vegetable serving
– Lettuce – all types
– Mushrooms
– Onions
– Parsley
9
Ontario Food List
– Peppers – red, green, yellow, orange
– Purple cabbage
– Rapini
– Red radishes
– Sauerkraut
– Spinach
– Tomatoes
– Wax beans
– Zucchini
BRAND:
– Aylmer Accents stewed tomatoes – (1/4 cup = 1 serving)
– Aylmer Diced Tomatoes – (1/2 cup = 1 serving)
– Hunt’s Tomato Sauce Roasted Garlic – (2 ounces per day max) as part of the vegetable serving
– President’s Choice Organic Field Greens: Salad Mix
– Primo Recipe Starter: Tomatoes with Garlic & Basil – (1/2 cup =1 serving)
– The Egyptian Co. Frozen Chopped Molokai (spinach)
– Vlasic Kosher Dill Spears – (maximum 1 pickle per day) as part of the vegetable serving
NOT ALLOWED:
– No avocados
– No carrots – No corn
– No eggplant
– No okra
– No peas
– No potatoes
– No rice
FRUIT
2 servings per day (plus 1 cup {250 ml} Jell-O Light-any flavor)
Fresh fruit only – no canned or dried fruit
ALLOWED:
GENERIC:
– Apple – (1 medium size = 1 serving)
– Apricots – (3 or 4 small = 1 serving)
– Asian apple-pear fruit – (1 medium size = 1 serving)
– Blackberries – (5 oz {approx 1 cup} = 1 serving)
– Blueberries – (5 oz {approx 1 cup} = 1 serving)
– Cantaloupe – (1/4 cantaloupe = 1 serving)
– Clementine – 1 medium {approx 3 oz} = 1 serving)
– Grapefruit – (1/2 grapefruit = 1 serving)
– Nectarine – (1 medium size = 1 serving)
– Orange – (1 medium size = 1 serving)
– Peach – (1 medium size = 1 serving)
– Pomelo grapefruit (1 cup = 1 serving)
– Raspberries – (5 oz (5 oz {approx 1 cup} = 1 serving)
– Rhubarb – (1/2 cup {125 ml} = 1 serving)
– Strawberries – (5 oz (5 oz {approx 1 cup} = 1 serving)
– Tangerine (mandarin) – 1 medium {approx 3 oz} = 1 serving)
– Lemons and limes are allowed in any amounts
BRAND
– Applesnax no sugar added, apple-peach – (125 g = 1 fruit serving)
– Applesnax no sugar added, unsweetened apple sauce – (125 g = 1 fruit serving)
– Equality Unsweetened Apple Sauce – (2/3 cup = 1 serving)
– Mott’s Healthy Harvest No Sugar Added Apple Sauce Cup, Country Berry Applesauce, Peach Medley, Granny
Smith, Summer Strawberry – (111 g = 1 fruit serving)
– President’s Choice Unsweetened Just Apple Appletreet – (1 container = 1 fruit serving)
– President’s Choice Organics Apple Blend Appletreet Unsweetened – (100 ml = 1 fruit serving)
– Truly Unsweetened Apple Mixed Berry Fruit Snack – (1 container 113 g = 1 fruit serving)
10
Ontario Food List
ALLOWED Jell-O’s
– Carmel Kosher Sugar Free Gel Dessert: Raspberry, Orange – (1 cup per day= 1 Jell-O serving)
– Hannaford Fat Free/Sugar Free Gelatin Dessert: Strawberry – (1 cup per day= 1 Jell-O serving)
– Hunt’s Juicy Gels (no sugar added): Strawberry / Orange – (1 per day max = 1 Jell-O serving)
– Knox Gelatin – (2 cups per day – maximum)
– Kraft JELL-O No Sugar Added: Strawberry – [92g cup] – (2 cup per day= 1 Jell-O serving)
– Kraft Jell-O No Sugar added/ Light Jelly Powder: All Flavors – 1 cup (250ml) = 1 Jell-O serving
– Western Family Light Jelly Powder – (1/2 cup = 1 jell-O serving)
NOT ALLOWED:
– No bananas
– No cherries
– No grapes
– No honeydew
– No kiwi
– No mangos
– No other berries
– No pears
– No pineapple
– No plums
– No watermelon
– No Jell-O-Light Pudding
– Blitz
MISC.
Limit all miscellaneous items to 2 servings per day from each category unless otherwise specified.
MINTS/LOZENGES
BRAND
– Adams Max Air Sugarless gum – (3 per day)
– Chiclets Sugarless Gum: Assorted Fruit, Sours – (3 pieces per day)
– Chloraseptic (fast acting) Sore Throat Lozenges: Sugar Free
– Clorets sugarless gum – original, eliminator, chlorophyll, wintergreen, arctic mint (3 per day)
– Dentyne Ice sugarless gum – spearmint, midnight mint, intense, shiver, rush, cinnamint, – (3 per day),
tango passion berry (2 per day)
– Dentyne Fire Mints – (1 per day)
– Entice Mints – peppermint/eucalyptus
– Excel sugarless gum – lemon, cherry chill, polar ice, chlorophyll, lemon Ice – (3 per day)
– Fishermans Friends Sucrose Free Lozenges: Apple Cinnamon (2 per day)
– Freedent sugar free gum – peppermint – (3 per day maximum)
– Frisk mint – (6 per day max)
– Ice Breakers Sours – Berry Splash, Strawberry, Raspberry Lemonade – (2 per day)
– Ice Breakers Sours Gum – Lemonade, Apple, Watermelon – (1 per day)
– Koldt Mint – (6 to 8 per day)
– Listerine Pocket Packs – sugar free Cinnamon, Cool Mint, Fresh Burst, Fresh Citrus
– Mega-T Green Tea Sugar Free Chewing Gum – (2 per day)
– Nicorette Gum – (as directed)
– Orbit Sugar Free gum – (2 per day)
– Power Certs – (sugar free Certs)
– Strepsils Sugar Free Throat Lozenge – herbal lemon
– Trident Sugar Free Gum: Berry Splash – (1 per day)
– Trident Splash Sugar Free Gum: Vanilla Mint – (1 per day)
– Wrigley’s sugar free gum – juicy fruit, juicy fruit red – (3 per day)
SUPPLEMENTS
– Benefibre – (2 tbsp per day)
– Buckley’s (Sugar Free) – as directed
– Cold FX
– Flaxseed Oil – (1 tsp per day)
– GNC Natural Bran Colon Pure Psyllium Husk
– Ground Flaxseeds (1 tbsp per day)
– Health Balance Omega 3.6.9 – 1 capsule
– Jamieson: Cranberry Juice 500 mg – as directed
– Swiss One 80 vitamins- 1 caplet
– Senokot.S tablets laxative with stool softener
– Udo’s 3-6-9- Oil Blend – (1 tsp per day)
GARNISHES
BRAND
– Beatrice Fat Free Sour Cream – (1 tbsp per day)
– Becel Topping & Cooking Spray
– Bick’s Hot Pepper Rings – (10 pepper rings per day)
– Caf-Lib Un Coffee – Original Blend – (1 teaspoon per day)
– Castella Vinegars: Balsamic, Modena, White (1 tbsp per day)
– Certified Organic Raw A/C Apple Cider Vinegar – (2 tbsp per day)
– Chelten House Fat Free Balsamic Vinaigrette – (1 tbsp per day)
– Chelten House Italian with Roasted Pepper Vinaigrette – (1 tbsp per day)
– Compliments: Vinegar, Balsamic (1 tbsp per day)
– Compliments Coffee Whitener (1 tsp per day)
– Club House Dressing and Marinade Greek – (2 tbsp per day)
– Club House Salads n’ Dips: French Onion – (1 tbsp per day)
– Dairyland Fat Free Creama – (1 tbsp = 1 serving)
– E.D. Smith No Sugar Added Strawberry Spread – (1 tbsp per day)
– E.D. Smith No Sugar Added Apricot Spread – (1 tbsp per day)
– E.D. Smith No Sugar Added Spa Fruits: Strawberry, Raspberry – (1 tbsp per day)
– Eight O’clock Light Coffee Whitener – (1 tsp per day)
– Equality Coffee Whitener (1 tsp per day)
– Fifty 50 No Sugar Added Orange Marmalade Spread – (1 tbsp per day)
– Food Source Fat Free Whipped Dressing – (1½ tsp per day)
– Frontier Co-op Bulk Packaged Spices – Bac’uns – (1 tbsp per day)
– Galaxy Nutritional Foods: Veggie grated topping: Parmesan Flavour (lactose and gluten free) – (5g per day)
– Garden Goodness Fat Free Italian Dressing – (2 tbsp per day)
– Gyros: Authentic Mediterranean Dressing – (2 tbsp per day)
– Gyros: Italian Dressing – (2 tbsp per day)
– Gyros: Mango Flavoured Vinaigrette Dressing – (2 tbsp per day)
– Gyros: Raspberry flavoured Vinaigrette Dressing – (2 tbsp per day)
– Hain Pure Foods: Balsamic Vinegar – (1 tbsp per day)
– Heinz New! One Carb – Reduced Sugar Tomato Ketchup – (1 tbsp per day)
– Hellmann’s ½ the Fat Mayonnaise – (1 tsp per day)
– Hellmann’s Cholesterol Free Mayonnaise – (1 tsp per day)
– Horseradish – (1 tbsp per day)
– I Can’t Believe It’s Not Butter Spray
– I Can’t Believe It’s Not Butter Spray-Garlic & Herb
– Kraft Calorie-Wise Zesty Italian Salad Dressing – (1 tbsp per day)
– Kraft Italian Fat Free Salad Dressing – (1 tbsp per day)
– Kraft Miracle Whip Fat Free – (2 tsp per day)
– Kraft Philadelphia Light Cream Cheese – (1 tbsp per day)
– Kraft Philadelphia Low Fat 95 % Fat Free Cream Cheese – (1 tbsp per day)
– Kraft Signature Calorie Wise Balsamic Vinaigrette – (1 tbsp per day)
– Maple Groves Low Carb Sugar Free Raspberry Vinaigrette – (2 tbsp per day)
– Maple Groves of Vermont Fat Free Balsamic Vinaigrette (4 tbsp per day)
– Marmite Yeast Extract Spread – (3/4 tsp per day)
– Master Choice Canola Cooking Spray
– Master Choice Coffee Whitener (2 tsp per day)
– Masters Choice Italian light Salad Dressing – (1 tbsp per day)
– McCormick No Salt Added Garlic & Herb Seasoning (1 tbsp per day)
– Merit Selection Coffee Whitener substitute – (2 tsp per day)
– Milk – only 1 tablespoon per day – (2%, 1%, skim, homo)
– Muir Glen Organic Medium Salsa – (2 tbsp per day)
– Nestle Coffee Mate The Original: Fat Free – liquid (1 teaspoon per day) (no other Nestle items are allowed)
– Nestle Coffee Mate: 50% less fat then Original – powder (1 teaspoon per day) (no other Nestle items are
allowed)
– Northern Harmony No Sugar Added – Maple Flavored Syrup – (2 tsp per day)
– Olivio Butter Spray with olive oil
– PC Blue Menu Fat Free Mayonnaise – (1 tsp per day)
– President’s Choice or Old El Paso Salsa – (2 tbsp per day)
– President’s Choice Blue Menu Ketchup Type Sauce – (2 tbsp per day)
– Quick Quisine Pancake Syrup – (1/8 cup maximum per day)
– Renee’s Vinaigrette Japanese Ginger & Onion Salad Dressing – (1 tbsp per day)
– Sealtest Light Cream (5% m.f.) – (1 tbsp per day)
– Silk Non dairy soy beverage – (1 tbsp per day)
– Smart Beat Fat Free Mayonnaise – (1 tbsp per day)
– Smart Choice Lactose Free Coffee Whitener – (1-2 tsp per day)
– Smucker’s Sugar Free Strawberry Preserves – (1 tbsp per day)
– Sushihane Roasted Seaweed – (1 sheet)
– Tofu Shirataki Noodle Shaped Tofu – (4 oz per day max) [Low Carb Grocery Store, Whole Foods]
– Torani Sugar Free Flavoring- Butterscotch, Vanilla, Caramel, Hazelnut – (1 oz per day)
– Tostitos Salsa – (2 tbsp per day)
– Vivian’s Spa Dressing – Caesar Vinaigrette – (1 tbsp per day)
NOTE: All Walden Farms Product can be found at Low Carb Grocery Store, online Low Carb Grocery and
some Metro stores
– Walden Farms Calorie Free Alfredo Sauces – (3 Tbsp {45g} per day)
– Walden Farms Calorie Free BBQ Sauces: Original, Thick’N Spicy, Honey, Hickory Smoked – (2 tbsp per day)
– Walden Farms Calorie Free Condiments: Ketchup – (1 tbsp per day)
– Walden Farms Calorie Free Condiments: Bruschetta, Scampi, Seafood Sauce – (2 tbsp per day)
– Walden Farms Calorie Free Creamy Whipped Peanut Spread – (2 tbsp per day)-
– Walden Farms Calorie Free Dips: Bleu Cheese, Caramel, Chocolate, French Onion, Marshmallow, Ranch – (2 tbsp
per day)
– Walden Farms Calorie Free Fruit Spreads: Apple Butter, Apricot, Blueberry, Grape, Orange, Raspberry,
Strawberry – (1 tbsp per day)
– Walden Farms Calorie Free Marinara Sauce – (1/4 cup {60g} per day)
– Walden Farms Calorie Free Mayo – (1 tbsp per day)
– Walden Farms Calorie Free Salad Dressing: Asian, Bacon Ranch, Balsamic Vinaigrette, Bleu Cheese, Buttermilk
Ranch, Caesar, Coleslaw Dressing, Creamy Bacon, Creamy Italian, French, Honey Dijon, Italian, Italian Sun
Dried Tomato, Jersey sweet Onion, Raspberry Vinaigrette, Russian, Thousand Island, Zesty Italian – (2 tbsp per
day)
– Walden Farms Calorie Free Dressing: Single Serve Packets: Creamy Bacon Dressing, Honey Dijon, Italian,
Ranch – (1 per day)
– Walden Farms Calorie Free Syrups: Blueberry, Chocolate, Pancake, Strawberry – (2 tbsp per day)
– Walden Farms Calorie Free Syrups: Single Serve Packets: Chocolate syrup, Pancake – (1 per day)
– Zero – Carb Pancake Syrup – (1/8 cup maximum per day)
SEASONINGS
1 tbsp per day unless otherwise specified.
– Accent, white vinegar, salt, pepper, garlic, onion powder, garlic powder, fresh herbs, spices and seasonings are
allowed. Do not use premixed sauces or seasonings – (e.g. shrimp sauce, béarnaise sauce, ketchup, etc)
– Capers
– Emeril’s Asian Essence
– Emeril’s Original Essence
– Emeril’s Southwest Essence
– Frank’s RedHot Original
– French’s Dijon Mustard
– Grey Poupon Dijon Mustard
– Gulden’s Spicy Brown Mustard
– Hunt’s Tomato Paste
– Keen’s Dried Mustard (powdered) and regular mustard – (no sugar)
– Kikoman Soya Sauce – regular or light
– Knorr Tomato Bouillon With Chicken Flavor – (2 tsp per day)
– Knorr OXO Beef or chicken- 1 sachet per day
– McCormick Low Fat Bouillon Cubes
– McCormick Gourmet Collection Seafood Seasoning
– McIlhenny Farms Spicy Brown Mustard
– Mrs. Dash Garlic and Herb Seasoning Blend
– Nando’s: Garlic Peri-Peri sauce, Wild Herb Peri-Peri Sauce, Medium Peri-Peri Sauce, Sundried Tomato & Basil Peri-
Peri Marinade, Lime & Cilantro Peri-Peri Marinade – (1 tbsp per day)
– Omega Nutrition Apple Cider Vinegar
– Patak’s Tandoori Paste for Grills and Barbeque
– Pampered Chef Pantry Italian Seasoning Mix
– Plochman’s Spicy Brown Mustard – (in moderation)
– Sadaf Chicken Kabob Seasoning
– Star Funghi Porcini Boullion Cubes
– Unico Tomato Paste
– Vegeta Food Seasoning and Soup Mix – (2 tbsp per day)
– VH Soy Sauce
SWEETENERS
– Hermasetas, Sucaryl, Saccharin, Sugar Twin, Herbal Select Stevia Extract Blend in tablet or liquid
form allowed.
– Equal in tablet or liquid form allowed.
– Equal in powder form (packets) – (MAX 5 packets per day allowed)
– Splenda – tablet /powder form allowed (not with brown sugar)
– Splenda – flavours for Coffee 1g packet (Hazelnut, French Vanilla, Mocha) – MAX 2 packets per day)
ABSOLUTELY NOT ALLOWED
– No butter
– No cocktail sauce
– No HP sauce
– No ketchup – (except as specified)
– No Mrs. Dash seasonings – (except as specified)
– No oil or any commercial salad dressings
– No popcorn
– No red wine vinegar
– No sugar
– No powdered sugar substitutes – (except as specified)
– No Weight Watchers™ Products
– No Worcestershire Sauce

59 responses to this post.

  1. Posted by Samantha on March 17, 2011 at 8:35 pm

    This was sooo super helpful thank you! =) I did have a list that I managed to find and download, but there are things on this list not on mine. plus some of the servings are a bit different for crackers etc, so this updated list is much appreciated =)

    Reply

  2. You’re welcome :)

    Reply

    • Posted by Peggy on February 5, 2012 at 2:20 am

      I used to be on Bernstein 5 years ago and remembered some of it, found my old food daily diaries.lol This is a huge help to try and get the 20 lbs off on my own. Do you know anything about the B6-B12 injections that can be taken in drops ? Or the Cal-K potassium supplements?

      Reply

  3. Posted by Netta on March 18, 2011 at 1:10 pm

    Getting daring in your “old” age posting the whole list…haha
    I am down 2 pounds 218…I hope to get on-track Monday the day after my birthday. I had thought of going back to Dr.B for 2 weeks just to kick start myself…. We will see.

    Reply

  4. Posted by Kerry on March 18, 2011 at 11:51 pm

    This is absolutely perfect. Just got my Vitamin B’s in the mail, hoping to start monday if I can get over jabbing myself :) Wish me luck!!

    Reply

  5. Posted by Kerry on March 20, 2011 at 4:59 pm

    YEAH!!! thanks for the blessing lol. I did it!! Now that I know Im okay with the injection the rest should be okay. I’ll keep you informed. Thanks for helping us with this!! I’ve been doing weight watchers and only lose a pound here or there. I’ve done Dr.B before and know it works just have to stick to it!!

    Reply

  6. Posted by claudette on March 28, 2011 at 4:25 am

    Hi Sam,

    Thanks so much for the food list, I just finished getting all of the vitamins and potassium etc, so I’m ready to start. I actually tried this program a while back and couldn’t continue because of the cost…anyways I found out I still had a few credits at the clinic and will start tomorrow with those credits…a couple of weeks and then i’m on my own..well not really with all the information and encouragement you provide through your videos and blog…thanks so much to everyone who contributes…i might be a little nervous about starting on my own after the credits are done..but I just look at your transformation and it’s amazing…thanks again!

    Reply

  7. Posted by Sharon on March 28, 2011 at 1:51 pm

    Hi All,
    I did the Bernstein Diet about three years ago and did well on it. Lost the weight quickly and felt great! I’ve since had another child and fallen off the healthy eating wagon, so I’d like to start it up again.
    Doing it at home and for a reduced cost is VERY appealing too!
    However, I’ve been looking online for Neobex but can’t find anything without a prescription for under 83 dollars.
    Can anyone share their online sources? I’d like to purchase everything and get started in April if possible. I’m in South Western Ontario if anyone can direct me to a pharmacy source that may carry certain products?

    Reply

    • Posted by Samantha on March 28, 2011 at 8:55 pm

      I couldn`t find it either. I ended up getting the b12 over the counter, and had my pharmacy order the b6 for me. Neobex is a B complex, but since I couldn`t find it I went with B6 which at least I could get =)

      Reply

  8. Posted by Sharon on March 28, 2011 at 9:53 pm

    I called around today for Neobex. Some pharmacies will order it in around here but it’s close to 100 dollars for 10 mls. Has anyone ever tried sublingual B12 Complex drops instead? I know I’ve seen that on store shelves for a MUCH better price.
    Is injectable form better than pills or drops? Just curious if anyone has any info out there on this?

    Reply

  9. Posted by Samantha on March 29, 2011 at 2:38 am

    Injectable is supposed to be better because with the pills/drops your body doesn’t absorb them as well. I know a lot of people JUST do the b12 shots, which is something I am going to do too once my b6 runs out because the b6 was $63 for 30ml but the b12 was 4.99 for 10ml which is much more affordable. I will try it with the b12 alone and if I see a difference I will get more b6…but so far the b6 30ml looks like it is going to last a loooong time since I am only doing 3.5 cc of each every second day….which I believe is the right amount? I hope, lol

    Reply

  10. Posted by Zena on April 6, 2011 at 4:04 am

    Hi,

    I have been researching online and also asked my pharmacist and he told me that the difference in absorption between injected B12 and sublingual B12 TAKEN HALF AN HOUR BEFORE AND AFTER EATING (in other words, within a one hour window) is very minimal.

    Has anybody tried doing this diet taking the B12 sublingually?

    Also, are there alternatives to injectable B6?

    Thanks everybody and especially you, Sam. You are such an inspiration!! Keep up the good work and wish me luck. I want to try this too (but am scared of failure yet again).

    Reply

  11. Posted by Sara on April 22, 2011 at 11:01 pm

    how long does it take for you to lose weight effectively? just curious.

    Reply

  12. Posted by Sara on June 23, 2011 at 9:50 pm

    do you HAVE to take the needles for this to work? if you don’t, will it still work as well?

    Reply

  13. Posted by Kara on August 2, 2011 at 3:24 am

    Hi, does anyone have the Alberta Food list, or the full “Canadian Food List”? Different prov, sometimes different food companies…

    Reply

  14. Posted by Gen on August 25, 2011 at 4:27 am

    I am searching for the US food list that lists the US brands. There is no clinic in the state where I live. Thanks so much for posting the Canadian lists.

    Reply

  15. Posted by Amber on November 1, 2011 at 3:14 pm

    Hello all, I have recently started this diet again. I lost approx 60 lbs in February of this year and completely let myself go gaining it all back (100% my fault). This is the beginning of week two and I am already down approx 10+ lbs so far. All of my supplements are taken orally. I found a B6 and B12 combo (which is the smallest pill I take) The combination of vitamins I take seem to work for me fine. I have never had any problems. If there are any questions about the diet (home version) dont hesistate to ask. I am also starting a blog as well, dedicated to this weight loss and other goals in my life. Good luck to all

    Reply

    • Posted by Nicole on November 3, 2011 at 7:25 pm

      This may sound like a silly question, but are the eggs actually counted as Dairy? It says that on the list but I always thought they were protein!

      Reply

    • Posted by Stephanie on November 15, 2011 at 9:03 pm

      Amber, any luck/results with the pill form??

      Reply

    • Posted by Chantal on November 16, 2011 at 3:56 am

      Hi Amber,

      I`ve started this diet this week!! My Dr. recommended calcium, vitamin D and a B complex vitamine. Is there something else I should be doing? I`ve never gone to the clinics before. Just following what someone has told me and now this wonderful list!! I hope this one works because nothing has worked for me in the past!! Someone told me I had to eliminate all dairy products but I see some in this list! What do you do? You seem to have had alot of success with it in February….I hope it works as well for me to!! Good luck to you to!!

      Reply

    • Posted by Judy on January 16, 2012 at 11:57 pm

      Can you please email me @ harmonyplus@hotmail.com. I need someone to diet with ! Thanks. Looking forward to chatting with you :-). Thnx Judy

      Reply

    • Posted by Judy on January 17, 2012 at 2:33 am

      Where did you find the combo?

      Reply

    • Posted by Leanne on April 16, 2012 at 3:19 pm

      Amber can you tell me what you are taking and where I can get it?

      Reply

    • Posted by shalina on September 11, 2012 at 8:40 pm

      hi Amber
      just wanted to know hows its goin with you and also if you could send me the name of the vitamins pills you are having and how may a day and how many times a week.

      Reply

  16. Posted by Michelle on November 24, 2011 at 2:42 am

    Hello Sam,
    Wondering if you have the muffin recipe : bran, apple, cinnamon and I think egg whites its in the book they give you at the clinic.
    Went to the clinic in 2003. Then had a baby in 2006 gain all the weight back + Threw away all my diet books while depressing. I would appreciate the recipe
    Thanks Michelle

    Reply

  17. Posted by Claudette on February 23, 2012 at 2:47 am

    Hi, I want to go back eating the way I did on the Bernstein diet. had to stop because of the cost. Does anyone know how or where to get the B6 & B12 injections?. I am thinking the injections would be better than pills. Is there a particular brand and what dosage do you take?

    Reply

  18. Posted by Farah on October 13, 2012 at 4:52 am

    I have been wanting to try the Dr. B diet for some time now but am always getting mixed reviews. I know cost is an issue too. I need some tips and inspiration to get me started and whether I should go to the clinic for a few months and get a kick start. I am so scared of falling off the wagon and gaining all the weight back. Any help would be much appreciated. Thanks

    Reply

  19. Posted by ladybootz on October 14, 2012 at 7:42 pm

    Reblogged this on siobhansgarden.

    Reply

  20. Posted by SUGARSMACK on November 10, 2012 at 7:19 pm

    I did the Bernstein Diet about 6 years ago. I lost 63lbs in 3 months of being on it. I spent close to $3000.00 with the monthly fee as well as bought some food items and supplements through the clinic. I lost the weight but gained it all back being pregnant with twins 2 years ago. I desperately need to and want to drop the weight again but financially I can not see myself joining up again. I have started 1 week of doin it on my own and so far down 6lbs. I have the attached food list that Ifollow. I also have the cookbook that was given to me when i had joined but to be honest it is quite useless. I can create better recipes on my own. Every second day I give myself a b12 injection in my stomach (it doesnt hurt) but i do bruise a bit. I also take a multi vitamin.
    The key to succeeding for me is writing everything I eat down as well as having food available. I have a separate compartment in the fridge for my stuff only and my kids (4) and hubby dont eat from this compartment. I believe in the diet, i know it works and I am going to give it another go without the $1000 monthly cost.
    REMEMBER “ACTION CONQUERS FEAR”

    Reply

    • Posted by Terri on March 4, 2013 at 6:27 pm

      Hello, Where did you get the b12 injectable vitamin. Can you just get it over the counter at a pharmacy. Thanks you

      Reply

  21. Posted by tina on November 12, 2012 at 1:38 am

    you said u give ur self only b12…i thought it was a mixter of b12 and b6..as both help with the fat absorbsion. i did it about 10yrs ago n i have the old food list so finding this site dose me wonders. looking at what u can eat the diet sound good. i want to give it a try again i just gave birth: my son is 7 months now. my pregnance was hard i gain about 60lb n am not working at the momemnt i cant aford $1000,00 amonth. so am here to get some help am very motivated but i just need the right dose of the b12 n b6 that he gave. and also is it ok to start the diet while am stil breastfeeding. my current weight is 235.5 planing to losse 30il in 8weeks….pls help…

    Reply

  22. Posted by tina on November 12, 2012 at 11:51 am

    i did this diet about 10yr ago n i like it. but now after gaining about 60lb having my son which his is 8 months now i reallize am at risk for health issue..i have high blood pressure n at risk 4 high blood sugar as well..i cant afford $1000,00 monthly am not working at the moment. i need help. can any one help me…am greatfull coming across this sit n the food list. Questions. can i still breastfeed whiling being on this diet, how much b12 n b6 can i take, as i remember they both need 2 b mix i do know its m w f. and whatt r the vits i need 2 take. i start the diet last week n am not sure if am doing it 100% right but i lost 4lb..which am also greatfull, i just need motivation n help thx all..

    Reply

  23. Posted by Laura on November 28, 2012 at 1:59 pm

    Hi,

    I’m looking for the most recent ONtario food list. Does anyone have it?

    Reply

  24. Posted by Peter on November 29, 2012 at 1:37 pm

    I have the revised version Nov 15th, 2012 if anyone would like it

    Reply

  25. Posted by Peter on November 29, 2012 at 1:39 pm

    Sorry… email me at out2late@rogers.com

    Reply

  26. Posted by Peggy on December 5, 2012 at 11:44 pm

    peggy.macgregor@sunlife.com please ! the new updated list!

    Reply

  27. Posted by lynn on December 26, 2012 at 12:14 am

    techiemom@cogeco.ca if you could send me the new list please.

    Reply

  28. Posted by Sara on December 28, 2012 at 4:59 pm

    Hi There! Just new to and starting the Dr. B diet, health problems are starting to creep up on me :( time to take responsibility!! I am also interested in the updated food list if possible! thanks!!!

    Reply

  29. Posted by Mandy on February 18, 2013 at 2:17 am

    Does anyone have a current food list for Alberta, if not any current list would be great. I am also looking for a list of all vitamins with amounts. Has anyone used oral vitamin B6 and B12, if so what amounts? Thanks!!!

    Reply

  30. Posted by nancy on March 2, 2013 at 5:11 pm

    Where do you buy the vitamin b injection and what dose?

    Reply

  31. Posted by Georgia on March 3, 2013 at 2:05 pm

    georgiam03@gmail.com

    Can you please email me the updated list as well???

    If anyone lives in or near Quebec, Jean Coutu has the Calcium and Potassium pills together, called CAL-K (they are round blue pills).

    Take these with a multivitamin pill. Swiss is best, because of the additional B vitamin in it. This multivitamin pill is yellow in colour and it will make your urine very bright yellow, with a strong scent- do not be alarmed, this is normal. The last set of pills are Omega 3-6-9 pills (any will do).
    If you are feeling constipated, sugar free Metamucil is good to take (as needed).

    Injections are much more effective, so it is better to use those rather than pills. Vitamin B6 or B12 injections can usually be purchased over the counter at most pharmacies, and if you are having trouble with it, ask your physician to write you a prescription, and tell him the reasons for it, usually they are very understanding. Syringes and Needles CAN be purchased at the pharmacies, also if you explain your reasons for buying them. If you are uncomfortable administering the injections yourself, try to arrange it with your doctor or a local nurse. I personally do it myself, in my lower belly,

    If you stick to the diet, you will lose the weight. I did it 9 years ago and lost 45lbs in 2 months. I kept it off for a long time, (well i went up to 10lbs up and down) but then I had a knee injury and needed a surgery, so I gained a lot back. Alas, I am trying to get into a shape for my wedding, and into my dress ;) so I want to try this again.

    Best luck to all who are trying. Remember showing up is half of the battle, so SHOW UP and do it. You will love the results.

    Cheers.
    G

    Reply

  32. Posted by hhhilly on April 10, 2013 at 6:43 am

    Hello, I am a Dr B user and dropping the weight I want to. However I DO NOT want to go as low and they think I need to to reach my ‘medically’ determined goal weight. I did the diet about 3 years ago and lost 55 lbs. I have put 30 back on and am taking it off to get where I am comfy with my weight but I really don’t want to loose another 30 after that to get to my ‘goal weight’.I would love to know more about the maintenance program – specifically what is on the food list. My email is slumberlust@gmail.com
    Good luck to all of you – I raise my huge glass of water to your strength and determination!

    Reply

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