Patient Education

SHAPE-Approved Extras

At SHAPE ReClaimed, we are frequently asked about which foods are approved and which are not. It’s impossible to list every approved or forbidden food in our printed guidebook. This list of SHAPE-approved extras is meant to supplement the information in your printed guidebook and to guide you as you shop and plan your meals.

Each food item listed in our guidebook and on this SHAPE-approved extras list was tested for efficacy in the SHAPE ReClaimed program. If it’s on these two lists, it means that it didn’t negatively affect the majority of our patients.

During this trial-and-error process, we also found several foods that stalled progress, caused inflammatory responses or just didn’t work for the majority of our patients. If something is not approved, there is a reason for it.

SHAPE-Approved Extras 2a

On your SHAPE ReClaimed 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 each of our SHAPE Warriors is unique, and what works for one person doesn’t necessarily work for others. Our guidelines and SHAPE-approved extras are designed for the best possible outcome for the majority of our patients.

In addition, just because a not-approved food doesn’t seem to affect you doesn’t mean it’s not impacting your progress. The truth is, you’ll never know if you would have done even better if you had followed the program as it was designed. While your weight may not fluctuate the first time you eat off-plan, it may eventually backfire on you and significantly slow your progress.

SHAPE ReClaimed is a proven program and should be followed closely if you want to have the greatest chance of long-term success. Yes, we are rigid about our protocol, but remember that you will add more foods once you reach your goal. One of the purposes of Phase I is to redefine your relationship with food. The best way to start is to learn how to say “no.”

SHAPE-Approved Extras

SHAPE-Approved Extras

Here is a list of SHAPE-approved extras. If something is not listed here or in your guidebook, it is NOT APPROVED.

Approved Beverages:

  • Coffee/Tea — In moderation. Herbal tea is best. Caffeine can be dehydrating.
  • Cranberry juice — Unsweetened, 4 oz. of cranberry to 28 oz. of water. Allowed 8 oz. diluted juice per day.
  • Milk — One tablespoon of unsweetened cow, almond, rice or coconut milk daily.
  • Pellegrino® — Unflavored. Add SweetLeaf® Stevia drops for flavor.

Approved Condiments:

  • Bragg Liquid Aminos®
  • Coconut aminos
  • Horseradish No added sugar or oil.
  • Hot sauce
  • Mustard
  • Primal Kitchen® Ketchup
  • Salsa — With only approved ingredients. No corn, beans, added sugar or oil.
  • Tamari soy sauce
  • Vinegar — Balsamic or apple cider vinegar is preferred.


Approved Foods:

  • Artichoke hearts — Water-packed only. No added sugar or oil.
  • Banana peppers — No food coloring or added sugar.
  • Broth, stock Chicken, beef and vegetable. No added sugar or oil.
  • Canned vegetables — Citric acid and salt as ingredients are okay. No added sugar or oil.
  • Capers — No added sugar or oil.
  • Celery root
  • Chia seeds Two tablespoons maximum per day.
  • Cooking spray — Spritz of olive or coconut oil may be used for cooking. Non-aerosol is best.
  • Deli meat — Must be nitrite- and nitrate-free, uncured and have no added sugar or oil.
  • Flax seed — Two tablespoons per day. Best bought whole and ground at home.
  • Goat or Sheep cheese  No more than 3 oz. per day. Count towards your daily protein.
  • Hearts of palm — Water-packed only. No added sugar or oil.
  • Lemon or lime — Juice of one lemon and/or lime is allowed per day. Fresh is best.
  • Marinara sauce — No added sugar.
  • Nutritional yeast — Use as flavoring or a cheese-like substitute. Not the same as baker’s yeast.
  • Sesame seeds — Two tablespoons maximum per day.
  • Sesame tahini One tablespoon maximum per day.
  • Spry® mints — Most other brands of mints and gum contain glycerin.
  • Tuna If canned, must be water-packed.


Approved Spices:

  • Arrowroot powder — Thickener for sauces and soups. Use in place of flour or cornstarch.
  • Celtic Sea Salt® — Coarse grind is best, added after cooking. Most mineral-dense salt.
  • Flavor extracts  — Vanilla, almond, orange, lemon, coconut, peppermint, etc.
  • Spices — All types, fresh or dried. Choose spice blends with no added sugar or oil.
  • Xanthan gum Thickener and emulsifier.


Approved Sweeteners:

  • SweetLeaf® Stevia — Must choose liquid in the 2 oz. glass bottles or powder/packets.
  • Xylitol — Use in moderation. Birch and non-GMO corn sources are best.


Healthy Fats:

These are approved on a case-by-case basis as suggested by your practitioner according to your individual urinalysis results.

  • Avocado, whole
  • Coconut oil — Must be high quality, extra virgin, no solvents.
  • MCT oil — MCT = medium-chain triglyceride.
SHAPE-Approved Extras 3

NOT Approved by SHAPE

The following items have been shown to negatively affect progress with the SHAPE ReClaimed program. They are not approved.

NOT-Approved Beverages:

  • Alcohol – Can inhibit detoxification and negatively impact blood sugar.
  • Carbonated drinks — Are dehydrating and often contain not-approved sweeteners.
  • Coffee substitutes — Often contain barley and other grains.
  • Diet soda - Often contain artificial sweeteners.
  • Kombucha/probiotic drinks — Most have added sugar and/or not-approved fruits.


NOT-Approved Condiments:

  • Liquid smoke — Often contains artificial flavor and sugar.
  • Regular soy sauce — Contains wheat. Tamari is approved because it is wheat-free.
  • Worcestershire sauce — Often contains sugar.


NOT-Approved Foods:

  • Canned fruit  Nutrient-poor and often contains added sugar.
  • Cocoa or cacao powder — Hot cocoa mix and the unsweetened kind for baking.
  • Coconut  Flakes, flour or sugar. Coconut extract is fine.
  • Crunchmaster® crackers All flavors have added sugar.
  • Dried fruit — Sugar is too concentrated. Easy to overeat.
  • 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, ingredient in Miracle Noodles.
  • Non-dairy yogurt — Most have added sugar and/or starch and not enough protein.
  • Oikos Triple Zero® yogurt Flavors and sweeteners could not be confirmed safe and non-toxic; caused many patients to stall.
  • Old London Melba® All flavors have added sugar.
  • Olives — Too much fat for Phase I.
  • Popcorn  Corn is a grain, not a vegetable. It is high in carbohydrates.
  • Pork/bacon/sausage  Inflammatory to many people; slows progress significantly.
  • Protein bars of any kind  Too processed, often contain not-approved sweeteners.
  • Protein powder  Whey and pea protein are preferred.
  • Tapioca flour/starch Common in non-dairy yogurt as a thickening agent.
  • Turkey bacon — Often contains added sugar.


NOT-Approved Sweeteners:

  • Artificial sweeteners — Aspartame, sucralose (Splenda), acesulfame K, saccharin.
  • Erythritol
  • Glycerin or glycerol — Is a sweetener, can have effect on blood sugar.
  • Stevia (other brands) — Nearly always have glycerin, maltodextrin and/or erythritol.
  • Sugar  In any and all forms.
  • SweetLeaf® in plastic bottles — Sweet Drops and Water Drops contain glycerin.


NOTE: Some practitioners may allow their patients to consume items that are not approved. Our official stance will always be that these items are not approved, so if they are approved for you, please do not recommend them to others who are also on the program. Just because you can eat it without negative effects does not mean that it won’t derail other people’s progress.

For a list of SHAPE-approved crackers, check out Cracker Confusion in our SHAPE ReClaimed blog.

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!

January 9, 2020

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