W8MD weight loss diet

From WikiMD's Health & Wellness Encyclopedia

Introduction[edit | edit source]

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.

Physician supervised weight loss[edit | edit source]

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.

W8MD weight loss team - NYC
W8MD weight loss team - NYC

Science of obesity medicine[edit | edit source]

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 results
W8MD weight loss results

VLCD diet plan[edit | edit source]

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[edit | edit source]

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
Protein shakes

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[edit | edit source]

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)


Exercise[edit | edit source]

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[edit | edit source]

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
Protein bars

8 Amazing weeks of weight loss[edit | edit source]

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]

Also see[edit | edit source]

Keto friendly meal delivery services[edit | edit source]

Ethnic keto foods[edit | edit source]

Also see[edit source]

The world's largest collection of keto friendly and low carb foods.
Ketogenic foods Ketogenic diet - Keto recipes - List of keto friendly foods by region (world) - W8MD's liquid diet plan - Top 100 recipes
A-Z keto foods A - B - C - D - E - F - G - H - I - J - K - L - M - N - O - P - Q - R - S - T - U - V - W - X - Y - Z
Vegan foods (keto) Keto vegan recipes - Branded foods - Fast foods
Common foods Most common foods - Keto foods list - Breads and cereals - Fruits and vegetables - Dairy - Eggs and meats - Baked foods - Sandwiches, soups, drinks and more
Low carb foods Low carb foods with over 45000 foods in the alphabetic list of low carb diet.
By restaurant Keto friendly restaurant foods - Top 500 - McDonald's - Starbucks - Chick-Fil-A - Taco Bell - Wendy's - Dunkin Donuts - Burger King
Keto foods
Koto recipes
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