W8MD weight loss diet

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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.

Protein bars
Protein bars

Foods you can eat[edit | edit source]

Chicken keto dinner
Chicken keto dinner

Here are the list of allowed foods:

Keto meals
Keto meals

Drinks[edit | edit source]

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
  • 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[edit | edit source]

Any artificial, non-sugar sweetener is permitted. Monkfruit sweetner available via Amazon

Keto soup
Keto soup

Meats[edit | edit source]

  • 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[edit | edit source]

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

Fish[edit | edit source]

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

Low-Carb Cauliflower Salad
Low-Carb Cauliflower Salad

Shellfish[edit | edit source]

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

No imitation crab[edit | edit source]

Imitation crab or other imitation shellfish products are forbidden.

Veggie Salad and Low Carb Wrap
Veggie Salad and Low Carb Wrap

Eggs[edit | edit source]

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

Fats[edit | edit source]

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

Vegetable oils[edit | edit source]

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
Salmon filet

Butter allowed[edit | edit source]

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
Low carb breakfast

Dairy[edit | edit source]

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[edit | edit source]

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[edit | edit source]

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

Low-Carb Zoodles with Bolognese (Zoodles)
Low-Carb Zoodles with Bolognese (Zoodles)
Crab Louie Salad
Crab Louie Salad

List of foods to prefer[edit | edit source]

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

Other foods

Alaska wild berries
Alaska wild berries

Allowed fruits Net carbs of up to 5

Use sparingly[edit | edit source]

Net carbs of 5-10

Spicy salmon avocado tostadas
Spicy salmon avocado tostadas

Avoid as much as possible[edit | edit source]

(Net carbs of >10)

Things to avoid[edit | edit source]

W8MD meal replacements
W8MD meal replacements

Vegetable platter
Vegetable platter

Sample meal plan[edit | edit source]

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), alteratives: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
Chicken Egg without Eggshell 5859.jpg
W8MD weight loss shakes
W8MD weight loss shakes

Keto friendly recipes[edit | edit source]

You can skip any starchy ingredients such as milk, or yogurt if you see that in the recipe.

500 plus keto friendly recipes[edit | edit source]

Protein shakes[edit | edit source]

External links[edit | edit source]

Keto friendly meal delivery services[edit | edit source]

Ethnic keto foods[edit | edit source]

See also[edit | edit source]

The world's largest collection of keto-friendly and low-carb foods.
Ketogenic foods Ketogenic diet - W8MD's liquid diet plan - keto friendly foods - Keto foods list - High protein foods
Low-carb Low carb foods - Breads and cereals - Fruits & vegetables - Dairy - Eggs and meats - Baked foods - Low carb fast foods
A-Z keto Keto friendly recipes (over 20k)
Vegan Vegan recipes - Branded foods
By restaurant Keto friendly restaurant foods - McDonalds - Starbucks - Chick Fil A - Taco Bell - Wendys - Dunkin Donuts - Burger King
By meal Breakfast - lunch - snacks - desserts - dinners - sea food - salads - soups - exotic - bone broth
By ingredients Keto ingredients - Eggs - Chicken - Beef - Pork - Rice - Bacon - Bread - Dairy - Fruit - Pasta - Seafood - Mushroom - Vegetable - More...
By Category
keto foods



By time


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