W8MD weight loss diet

Introduction

W8MD medical weight loss centers of America is a physician weight loss program started by Prab R. Tumpati, MD with multiple locations in the United States, primarily in the North East including New York City, Philadelphia and New Jersey. Dr. Tumpati is a board certified physician with practice areas of obesity medicine, sleep medicine, internal medicine and medical aesthetics, and also the founder of WikiMD.org.

W8MD weight loss team - NYC

Physician supervised weight loss

According to W8MD, their physicians understand that weight loss is a complex process that needs careful monitoring by an obesity medicine physician well versed with the concepts in obesity medicine.

Science of obesity medicine

In order to help you lose weight, the W8MD program aims to supply the body with nutrition at a regular interval with limited calories but adequate protein and other nutrition the body needs.

The key to losing weight is, according to Dr. Tumpati, is to provide all the nutrients the body needs at about half the calories or less so that the body has to tap in to your stores for the remaining calories.

W8MD weight loss

VLCD diet plan

The simplest way to provide the balanced nutrition at very limited calories is to use prepackaged meal replacement diet plans such as VLCD (Very Low Calorie Diet) or LCD (Low Calorie Diet) Plans. However, you can choose to prepare your own meals with instructions from W8MD, should you feel you cannot afford or do not wish to use the Meal Replacement Plans.

Meal replacements

Although the meal replacements are optional, they are a clinically proven method with over 100 studies showing their efficacy. At W8MD, we offer the top quality balanced protein based meal replacements at very affordable prices.

Protein shakes

W8MD weight loss plan

Historically, we as humans, evolved as hunters and gatherers for long part of our existence as a species. If humans lived on the Earth for 2 million years, agriculture only started about 5000-10,000 years ago. So, we are genetically programmed to eat fat, and protein which comes from hunting for meat and vegetables, nuts, and fruits which comes from gathering.

Appetite suppression

W8MD weight loss centers programs offer clinically proven non-surgical weight loss measures including FDA approved appetite suppressants such as Phentermine, Phendimetrazine, Diethylpropion, Contrave, Saxenda, Qsymia or generic combination of Phentermine and Topiramate (very popular and one of the most effective)

Phentermine

Exercise

The role of exercise for weight loss is misunderstood. Recent evidence shows that the traditional thinking that you need to exercise in order to lose weight is flawed. In large scale studies, exercise is shown only to help maintain weight at the population level and not as much for weight loss. Having said that, we do recommend combining some exercise, especially cardio type exercises, for about 30-60 minutes along with a VLCD diet for optimal results.

Diet - think protein

Supplying the body with high glycemic carbohydrates without adequate protein leads to insulin resistance, the root cause of metabolic syndrome leading to belly fat, risk of diabetes, heart disease and other health issues including increased risk of cancer.

Protein bars

8 Amazing weeks of weight loss

• 800-1200 calorie Meal Replacement Plans or food prepared with our instruction.
• Walk 8000 steps a day, not counting activities of daily living.
• Drink 8 glasses of water or more a day
• Sleep up to 8 hours a day
• Lose up to 8 lbs in 2 weeks and get closer to your figure 8 body!

Foods you can eat

Chicken keto dinner

• Any variety of meat or fish
• Any type of vegetables except potatoes, corn, English peas or carrots
• You can eat cheese including cottage cheese, but no rice cheese
• Use butter, not margarine
• Use real mayonnaise not light mayonnaise
• Eat 4 to 6 small meals, aiming for a total of 800-1200 calories depending your body weight, and as recommended by a physician, each meal with 150 calories except dinner that can go up to 400 calories, and net carbohydrates of about 20-30 per day.
• Cauliflower rice, tofu noodles, veggie noodles or zucchini pasta

Keto meals

Drinks

You can drink a wide variety of beverages while the W8MD program. The two taboos for this category are sugar in any form, and caffeine.

• Water, sparkling or still

• No-calorie flavored seltzer

• Decaffeinated coffee, tea, crystal light, and diet soda.

• Cream, but not milk as milk has lactose, a sugar.

• Club soda

• Herbal tea

• Bouillon

• Almond milk unsweetened, Cashew milk unsweetened, Coconut milk

• You may have soda if sweetened with NutraSweet or other artificial sweetener.

• You may have ice cream if made without sugar

• Avoid Lemon or lime juice or other fruit juices

Sweeteners

Any artificial, non-sugar sweetener is permitted.

Keto soup

Meats

• All unprocessed meats, including beef, pork, lamb, veal, mutton, venison, and ham. Bacon is allowed if it is not processed with sugar; if nitrite-free bacon is available, it is preferable.

Poultry

Poultry: any unprocessed poultry, including chicken, turkey, goose, duck, Cornish hens, pheasant, quail, ostrich, or emu

Fish

All unprocessed fish, including tuna, salmon, catfish, trout, snapper, sole, sardines, herring, and any other fish.

Low-Carb Cauliflower Salad

Shellfish

Any unprocessed shellfish, including oysters, clam, crab, shrimp, calamari, lobster, mussels, and scallops.

No imitation crab

Imitation crab or other imitation shellfish products are forbidden.

Veggie Salad and Low Carb Wrap

Eggs

Any real eggs are allowed, including chicken, duck, quail, or goose.

Fats

Most fats are allowed, however, no trans fatty acids. Prefer these fats:

• Butter
• Chicken fat, and duck fat
• Coconut oil
• Ghee
• Lard
• Tallow
• MCT oil
• Avocado oil
• Macadamia oil
• Extra virgin olive oil
• Coconut butter

Vegetable oils

Cold-pressed vegetable oils are preferred and it is important to include some source of omega-3 fatty acids, such as linseed oil or salmon.

Salmon filet

Butter allowed

Butter is allowed; margarine is not. Olive oil, nut oils, seed oils, and vegetable oils are all permitted. You may eat (or use for cooking) any fat that is part of your meat.

Low carb breakfast

Dairy

Greek yogurt is permitted, choose the low net carb ones, ideally below 7 net carbs and cheese should be limited to one or two ounces per day.

Cheese:full-fat cow cheese including cottage cheese, ream cheese, cheddar cheese, brie cheese, mozzarella cheese, Swiss cheese, goat cheese, or sheep's milk cheeses, as well as soy cheese, are permitted and they may be either hard or soft cheeses.

No diet cheeses, cheese spreads, processed cheese food, or whey cheese.

Other dairy allowed: heavy cream, light cream, sour cream, butter, and kefir

Herbs

The allowed herbs include: Basil, Black pepper, Cayenne, Cardamom, Chili powder, Cilantro, Cinnamon, Cumin, Curry powder, Garam masala, Ginger, Garlic, Nutmeg, Oregano, Onion, Paprika, Parsley, Rosemary, Sea salt, Sage, Thyme, Turmeric, White pepper

Net carbohydrates

Goal of 20-30 grams of net carbohydrates per day. (net carbs = total carbs - fiber carbs)

Low-Carb Zoodles with Bolognese (Zoodles)

Crab Louie Salad

List of foods to prefer

The net carbs is in the parenthesis, portion one cup unless otherwise stated. Choose dark-green vegetables such as spinach, amaranth leaves, basil, beet greens, bok choy, broccoli, chamnamul, chrysanthemum leaves, chard, cilantro, collards, cress, dandelion greens, kale, mustard greens, poke greens, romaine lettuce, spinach, nettles, taro leaves, turnip greens, and watercress.

Foods with net carbs of below 5 per cup

• Asparagus (2.4)
• Green beans (2.9)
• String beans ( 1 cup) (2.6)
• Olives ( one lage-0.2)
• Bok choy (0.7)
• Broccoli (1.7)
• Escarole (1 cup) (2.0)
• Cabbage (1.1)
• Cauliflower (1.5)
• Celery (0.8)
• Collard greens (3)
• Cucumber (1.8)
• Eggplant (2)
• Lettuce (0.5)
• Mushroom (1)
• Blackberries 1⁄4 cup (2.7)
• Red peppers (3.3)
• Spinach (0.2)
• Tomato (3.2)
• Zucchini (3.3)

Other foods

• Onion (4)
• Green peppers (3.4)
• Spices ( 1 tsf)]] (2.7)
• Pickle ( 1 medium) (2)
• Garlic ( 1 tsf) (0.8)
• Radish (0.5)
• Saurkraut (1 cup) (2.0)

Alaska wild berries

Allowed fruits Net carbs of up to 5

• Avocado ( Half of small one) 1
• Watermelon 1⁄4 cup (2.4)
• Blueberry 1⁄4 cup (4.1)
• Lemon (1 fruit ) (3.4)
• Strawberry 1 piece (0.7)
• Apricot 1 small (35 gm) (3.2)
• Cantaloupe( 1/8 of sm. melon) (4)
• Cranberries, 1⁄4 cup (2)
• Passion fruit 1 small (2.3)

Spicy salmon avocado tostadas

Use sparingly

Net carbs of 5-10

• Artichoke (6.9)
• Beets (6.5)
• Brussels sprouts (7.6)
• Carrot (5)
• Parsnip (9)
• Peas (6.5)
• Pumpkin (6.3)
• Kiwi (8)

Avoid as much as possible

(Net carbs of >10)

• Banana one medium 24
• Orange ( 1 small) 12
• Grapefruit (1⁄2 small) 11
• Grapes ( 1 cup) 15
• Mango ( 1 fruit) 45
• Plantain ( half) 27
• Plum (1 cup) 17
• Apples ( medium) 21
• Peaches ( one small) 11.7
• Pineapple ( 1 cup) 19.7
• Pears 21

W8MD meal replacements

Things to avoid

• Avoid all forms of bread (loaf, muffins, rolls, buns, wraps, pita, burrito, bagels, pretzels, sandwiches)
• No sweets (candy, desserts, honey, cake, chocolate, sugar, syrup, ice cream, pastry, cookies)
• No fast food (chinese food, tacos, noodles, french fries, burgers, pizza, hot dogs, spaghetti etc.)
• No rice, no soda, milk, juices, alcohol

Vegetable platter

Sample meal plan

Sample meal plan for one day

Meal	Menu idea	Ingredients
Breakfast	Egg with Canadian bacon or Turkey bacon	28 g egg (about half an egg) 11 g bacon (about half a slice) 37 g of 36% heavy whipping cream 23 g butter
Morning snack	Protein bar, shake or Peanut butter ball (serving size: one shake or 0.5 ounce or peanut butter)	6 g peanut butter 9 g butter
Lunch	Tuna salad (alternatives: chicken, egg salad or protein bar or shake)	28 g tuna fish 30 g mayonnaise 10 g celery 36 g of 36% heavy whipping cream 15 g lettuce (one large leaf)
Afternoon snack (alteratives:protein shake or bar)	Keto yogurt (look for net carbs of 7 or below), alternatives:protein shake (serving size: 1.3 ounces)	18 g of 36% heavy whipping cream (or protein shake) 17 g sour cream 4 g strawberries (about half of one small strawberry) artificial sweetener
Dinner (alternatives:fish / chicken / pork chops)	Cheeseburger (no bun)	22 g minced (ground) beef 10 g American cheese (half a slice of cheese) 26 g butter 38 g of 36% heavy whipping cream 10 g lettuce (one medium leaf) 11 g green beans (one spoonful)
Evening snack	Keto custard, protein shake (serving size: 1.2 ounces)	25 g of 36% heavy whipping cream 9 g egg (half a tablespoon) Pure, unsweetened vanilla flavouring

W8MD weight loss shakes

500 plus keto friendly recipes

• Over 500 keto friendly recipes (Diet Doctor)
• 500 keto friendly recipes list on Pinterest
• Keto friendly recipes list
• Netrition low carb products
• Priemer protein shakes
• Keto snacks

Also see

• Keto friendly recipes
• Ketogenic diet
• Low carb recipes

Ethnic keto foods

• Keto Indian diet
• Keto Spanish foods
• Keto Chinese foods
• Keto Caribbean foods
• Keto Italian foods