Keto friendly foods

Keto Friendly Foods for W8MD Weight Loss Diet

The W8MD ketogenic weight loss diet is designed to help individuals lose weight by consuming less than 20 grams of net carbs and a total of 800-1000 calories per day. Net carbs are calculated by subtracting fiber from total carbs. It is important to note that most sweet fruit (except berries and avocados), fruit juice, milk, cashews, and sweets are not allowed on this diet.

W8MD weight loss shake

This article provides a comprehensive list of keto-friendly foods with low net carbs that are allowed on the W8MD weight loss diet. The amounts shown are for a 1/2 cup portion, and the vegetables are measured raw.

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Recommended Amounts

Recommended amounts of vegetables varies based on the net carbs. Since up to 5 net carbs are allowed, those items that have low carbs can be consumed in a bit higher quantities of up to 5 net carbs per serving.

• 1/2 - 1 cup per day - see below

W8MD weight loss shakes

0-1 Net Carbs in 1/2 Cup (measured raw)

The following foods contain 0-1 net carbs per 1/2 cup measured raw:

• Arugula (0.16)
• Red leaf lettuce (0.17)
• Escarole (0.2)
• Spinach (0.24)
• Collard greens (0.42)
• Lettuce (0.5)
• Radish (0.5)
• Bok choy (0.7)
• Celery (0.8)
• Cucumber, peeled (0.9)
• Eggplant, unpeeled (1.0)
• 1/2 Avocado (1.0)
• Mushroom (0.75)

W8MD meal replacements

1-2 Net Carbs in 1/2 Cup (measured raw)

The following foods contain 1-2 net carbs per 1/2 cup measured raw:

• Asparagus (1.2)
• Cabbage (1.1)
• Zucchini (1.29)
• Cauliflower (1.5)
• Broccoli (1.82)

Keto meal

2+ Net Carbs in 1/2 Cup (measured raw)

The following foods contain 2 or more net carbs per 1/2 cup measured raw:

• Green peppers (2.21)
• Brussel sprouts (2.3)
• Scallions (2.37)
• Tomato (2.43)
• Green string beans (2.0)
• Cherry tomatoes (2.0)
• Kale (2.7)
• Peppers, red (3.3)
• Carrots, chopped (4.33)
• Leeks (5.5)
• Onion (6.99)
• Red onions (6.99)
• Sautéed onions (9.17)

Additional Items

Some items should be held for the first two weeks during the Induction Phase:

Garlic - 1 clove raw (0.89) Garlic - 1 tsp powder (1.74) Balsamic vinegar (3.0) Rice vinegar (6.0)

Meal Plan

When following the W8MD weight loss diet, consider the following meal plan options:

• Large Eggs (with Yolk) (1 Large Egg = 6 grams of protein)
• Protein Shakes (W8MD vs. Premier Prot)
• Animal Protein (1 ounce = 6 grams protein) - Season only with salt and pepper. Do not cook with sauces, condiments, stews with vegetables, or other seasonings.
• Hold all vegetables for the first 2 weeks (optional).

Vitamins

Multivitamin (No gummy or chewable vitamins!)

Foods to Avoid

To ensure the success of the W8MD weight loss diet, avoid the following foods:

• All forms of bread (including whole wheat, whole grain, cereals, oatmeals, quinoa, rolls, buns, wraps, pita, burritos, bagels, pretzels)
• Complex carbs (rice, potatoes, bread, pasta, cakes, cookies, beans, lentils)
• Sweets (table sugar, candy, honey, cakes, chocolate, ice cream, pastries, cookies)
• Fast food (Chinese food, tacos, noodles, French fries, burgers, pizza, hot dogs)
• Beverages (no soda, cow milk (even skim milk), juices, alcohol)

Drinks

Choose healthier drink options while on the W8MD weight loss diet:

• For coffee, use half & half cream; avoid creamers (powder or liquid) and Splenda.
• Drink more than 64 oz of water daily (drink until urine is clear).
• Do not use lemon in water or on fish.

Exercise

Incorporate exercise into your daily routine for better results:

• Start with 5 minutes per day, 7 days per week, and gradually increase the daily amount by 5 minutes every week until reaching 60 minutes or more. Then, gradually increase intensity.
• Cardio: 60 minutes per day, 7 days per week or High-Intensity Interval Training (HIIT).

Patients with preexisting cardiac conditions must receive clearance from a cardiologist before engaging in any intensive exercise plan.

Constipation Remedies

If constipation is an issue, consider these remedies:

• Drink plenty of water (64 oz or more).
• Colace: 3 tablets per day.
• Metamucil capsules containing Psyllium Husk.
• Glycerine suppositories.

Jumpstart weight loss with liquid protein diet

W8MD recommends up to a week of liquid protein diet when starting a weight loss journey to help jumpstart the weight loss and help the body to go in to ketosis. A liquid protein diet for weight loss typically involves consuming protein shakes, soups, or other high-protein liquid meals in place of solid foods. The main purpose of this diet is to promote weight loss by reducing overall calorie intake while maintaining adequate protein consumption. Here are some potential benefits of a liquid protein diet for weight loss:

1. Calorie Control: Liquid protein diets often provide fewer calories than solid food diets, making it easier to create a calorie deficit, which is necessary for weight loss.
2. Portion Control: Liquid diets can help control portion sizes, as the liquid meals are usually pre-measured and pre-packaged or prepared with specific serving sizes.
3. Convenience: Protein shakes and other liquid meals are typically easy to prepare and consume, making them a convenient option for busy individuals or those who struggle with meal planning.
4. Reduced Hunger and Cravings: Protein is known to promote satiety, or the feeling of fullness, which can help reduce hunger and cravings during the weight loss process. Consuming sufficient protein can also help preserve lean muscle mass, which is important for maintaining a healthy metabolism.
5. Quick Weight Loss: Some individuals may experience rapid weight loss during the initial stages of a liquid protein diet, as the body sheds water weight and stored glycogen. This can be motivating for some people and encourage them to stick to their weight loss plan.

Visit the following link for for a complete 7 day W8MD liquid protein diet plan

7-Day 800-Calorie Meal Plan

This 7-day meal plan incorporates protein shakes, such as W8MD weight loss shakes or Premier Protein shakes (each with about 160 calories), and self-prepared meals. The meal plan follows the keto-friendly foods and guidelines provided above.

Day 1

1. Breakfast: 1 Premier Protein or W8MD weight loss shakes|shake (160 calories)
2. Lunch: 2 cups of mixed greens, 1/2 avocado, and 3 ounces of grilled chicken (320 calories)
3. Dinner: 4 ounces of baked salmon and 1 cup of steamed asparagus (320 calories)

Day 2

1. Breakfast: 1 Premier Protein or W8MD Shake (160 calories)
2. Lunch: 4 ounces of baked turkey breast with 1 cup of roasted Brussels sprouts (320 calories)
3. Dinner: 3 ounces of ground beef sautéed with 1 cup of zucchini noodles (320 calories)

Day 3

1. Breakfast: 1 Premier Protein or W8MD Shake (160 calories)
2. Lunch: 4 ounces of grilled shrimp over 2 cups of mixed greens and 1/2 avocado (320 calories)
3. Dinner: 4 ounces of baked chicken thighs with 1 cup of roasted cauliflower (320 calories)

Day 4

1. Breakfast: 1 Premier Protein or W8MD Shake (160 calories)
2. Lunch: 3 ounces of grilled chicken, 1 cup of steamed green beans, and 1/2 avocado (320 calories)
3. Dinner: 4 ounces of baked white fish with 1 cup of steamed broccoli (320 calories)

Day 5

1. Breakfast: 1 Premier Protein or W8MD Shake (160 calories)
2. Lunch: 3 ounces of canned tuna mixed with 1/2 avocado, served on 2 cups of mixed greens (320 calories)
3. Dinner: 4 ounces of grilled pork chops with 1 cup of sautéed spinach (320 calories)

Day 6

1. Breakfast: 1 Premier Protein or W8MD Shake (160 calories)
2. Lunch: 4 ounces of roasted turkey breast with 1 cup of steamed green beans (320 calories)
3. Dinner: 3 ounces of ground beef served over 1 cup of cooked spaghetti squash (320 calories)

Day 7

1. Breakfast: 1 Premier Protein or W8MD Shake (160 calories)
2. Lunch: 4 ounces of grilled chicken served with 1 cup of steamed asparagus (320 calories)
3. Dinner: 4 ounces of baked salmon with 1 cup of roasted Brussels sprouts (320 calories)

Remember to drink plenty of water throughout the day and adjust portion sizes as needed to meet the 800-calorie target. Before starting any new diet or meal plan, consult with a healthcare professional to ensure it is appropriate for your individual needs and goals.

Tips for Success on a Ketogenic Diet

Here are some additional tips to help you succeed on a ketogenic weight loss diet:

• Meal Prep: Prepare your meals in advance to save time and ensure you have keto-friendly options available. This will reduce the temptation to eat non-keto foods when you're hungry.
• Track Your Macros: Use a food tracking app or journal to monitor your daily carbohydrate, protein, and fat intake. This will help you stay within your target ranges and make adjustments as needed.
• Stay Hydrated: Drinking plenty of water is essential on a ketogenic diet to help flush out toxins, support digestion, and maintain energy levels.
• Manage Electrolytes: A ketogenic diet can lead to an imbalance in electrolytes, such as sodium, potassium, and magnesium. Make sure to consume electrolyte-rich foods like avocados, leafy greens, and bone broth, or consider taking an electrolyte supplement.
• MCT oil: Medium-chain triglyceride oil is a popular supplement among those following a ketogenic diet. MCTs are a type of fat that is metabolized more quickly and efficiently than long-chain triglycerides (LCTs), which are more common in most dietary fats. You can add up to 1-2 tea spoons of MCT oil to each of the food items to a total of 4-6 tsp per day. MCT oil helps in keeping in ketosis even if you had a few extra carbs.
• Listen to Your Body: Pay attention to how your body feels as you adjust to a ketogenic diet. It's normal to experience some initial side effects, such as the "keto flu," but if you continue to feel unwell after a few weeks, consult your doctor or a registered dietitian for guidance.
• Get Support: Join a keto community, either online or in-person, to share experiences, recipes, and tips with others following the ketogenic diet. Having support can help you stay motivated and accountable.
• Be Patient: Weight loss can be a slow process, especially at first. Give your body time to adjust to the ketogenic diet and don't be discouraged by small fluctuations in weight.
• Adapt Recipes: Many recipes can be modified to fit a ketogenic diet by substituting high-carb ingredients with low-carb alternatives. Get creative in the kitchen and experiment with new keto-friendly dishes.
• Sleep and Stress Management: Prioritize sleep and stress management, as poor sleep and high stress can negatively impact weight loss and overall health.
• Reassess Your Progress: Periodically reassess your progress, making adjustments to your diet and exercise regimen as needed. Remember that weight loss plateaus are common, and it's important to stay persistent and focused on your goals.