W8MD weight loss diet: Difference between revisions
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Revision as of 03:33, 29 October 2024
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. Learn more on the W8MD's 8 amazing weeks of weight loss and the free e-book Keto diet e-book by W8MD.
Foods you can eat
- See a big list of keto friendly foods, over 300 food items sorted according to their net carbohydrates
Here are the list of allowed foods:
- 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
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
- 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. Monkfruit sweetner available via Amazon
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.
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.
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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:
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.
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.
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, cream 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)
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)
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)
Use sparingly
Net carbs of 5-10
Avoid as much as possible
(Net carbs of >10)
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
Sample meal plan
| Meal | Menu idea | Ingredients |
|---|---|---|
| Breakfast | Egg with Canadian bacon or Turkey bacon |
|
| Morning snack | Protein bar, shake or Peanut butter ball
(serving size: one shake or 0.5 ounce or peanut butter) |
|
| Lunch | Tuna salad (alternatives: chicken, egg salad or protein bar or shake) |
|
| Afternoon snack (alteratives:protein shake or bar) | Keto yogurt (look for net carbs of 7 or below), alteratives:protein shake
(serving size: 1.3 ounces) |
|
| Dinner (alternatives:fish / chicken / pork chops) | Cheeseburger (no bun) |
|
| Evening snack | Keto custard, protein shake
(serving size: 1.2 ounces) |
|
Keto friendly recipes
You can skip any starchy ingredients such as milk, or yogurt if you see that in the recipe.
- Keto breakfast options - more keto breakfast recipes Quick and yummy omelets
- Keto lunch options - more lunch recipes Tuna salad or Fish salad o squash kebabs
- Keto dinner options - keto dinner recipes, egg plant recipes Roast chicken or Collard greens and cabbage
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
- Keto snacks
Protein shakes
- Premier protein shakes(Walmart)
- Premier protein shakes via Amazon
- Plant based organic protein shakes
- Low carb breads etc
- Lactose free keto shakes
- Kosher keto shakes
External links
- Ready to go keto friendly meals
- Keto vegetarian items
- 90 keto breakfast items
- Coupon for Phentermine
- Zero net carb breads
