W8MD weight loss diet

Chicken keto dinner

W8MD's weight loss diet has gained significant attention for its effectiveness in promoting weight loss, improving metabolic health, and supporting overall well-being. This structured, low-calorie ketogenic diet is designed for individuals who aim to achieve weight loss by restricting daily caloric intake to between 800 and 1200 calories. This approach combines the principles of ketosis, where the body utilizes fat as a primary energy source, with reduced caloric intake to accelerate fat loss while preserving lean muscle mass.

W8MD meal replacements

Overview

The primary goal of this ketogenic, reduced-calorie diet is to create a calorie deficit while maintaining a high-fat, moderate-protein, and very low-carbohydrate intake. By significantly lowering carbohydrate intake, this diet encourages the body to enter a state of ketosis, where fat is broken down to produce ketones, an alternative fuel source. This metabolic shift enables efficient fat burning, while the caloric restriction enhances overall weight loss.

Keto meals

Low glycemic load

Supplying the body with high glycemic carbohydrates without adequate protein leads to insulin resistance, the root cause of metabolic syndrome leading to belly fat that increases inflammation, increased 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.

Benefits

Following an 800-1200 calorie ketogenic diet offers several benefits:

• Accelerated weight loss: Reducing calorie intake, while in ketosis, promotes more efficient fat loss.
• Improved metabolic health: Ketogenic diets may improve blood sugar control, reduce insulin resistance, and lower inflammation.
• Appetite control: Ketosis is associated with reduced hunger and increased satiety, making it easier to adhere to a low-calorie intake.
• Enhanced mental clarity: Many individuals report improved focus and mental clarity while in ketosis, due to ketones' effect on brain function.

Who May Benefit

This diet may be appropriate for individuals with the following goals or health profiles:

• Those aiming to achieve significant weight loss under medical supervision.
• Patients with obesity or metabolic syndrome seeking a structured dietary approach.
• Individuals looking to improve blood sugar levels and insulin sensitivity.

Important Considerations

• This diet should be initiated and monitored by a healthcare provider, especially when calories are restricted to 800-1200 per day.
• Regular monitoring of blood ketone levels, hydration status, and electrolytes is recommended to prevent nutritional deficiencies and ensure safety.
• Some individuals may experience side effects, commonly known as the "keto flu," as the body adapts to ketosis.

Protein bars

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

• 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. Monkfruit sweetner available via Amazon

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, 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)

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)

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)

Spicy salmon avocado tostadas

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

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), 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

W8MD weight loss shakes

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

Keto friendly meal delivery services

• Keto friendly meal delivery service

Ethnic keto foods

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

See also

• Ketogenic diet
• WikiMD's keto guide
• W8MD's weight loss diet
• Secrets of losing weight

Free ebooks

• Keto diet e-book
• Wegovy free ebook
• Zepbound free ebook