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W8MD weight loss diet
Contents
- 1 Introduction
- 2 Physician supervised weight loss
- 3 Science of obesity medicine
- 4 VLCD diet plan
- 5 Meal replacements
- 6 Glycemic index
- 7 Insulin resistance
- 8 What is insulin resistance?
- 9 W8MD weight loss plan
- 10 Appetite suppression
- 11 Exercise
- 12 Diet - think protein
- 13 8 Amazing weeks of weight loss
- 14 Foods you can eat
- 15 Drinks
- 16 Sweeteners
- 17 Meats
- 18 Fats
- 19 Dairy
- 20 Herbs
- 21 Net carbohydrates
- 22 List of foods to prefer
- 23 Use sparingly
- 24 Avoid as much as possible
- 25 Things to avoid
- 26 Sample meal plan
- 27 W8MD's Low carb meal recipes
- 28 Key other pages to visit
- 29 Understand the causes of weight gain
- 30 External keto friendly recipes
- 31 500 plus keto friendly recipes
- 32 Also see
- 33 keto friendly recipes
- 34 Sponsors
- 35 Tired of being overweight?
- 36 medical weight loss
Introduction
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.org.
Physician supervised weight loss
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.
Science of obesity medicine
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.
VLCD diet plan
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
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.
Glycemic index
Each food is classified as low, medium or high glycemic based on the amount of carbohydrates in a good item and whether those carbohydrates are simple carbohydrates or complex carbohydrates. The higher the glycemic index, the higher the demands on the body to produce insulin.
Insulin resistance
Consuming high glycemic index foods can increase the risk of developing insulin resistance leading to a condition called metabolic syndrome. Metabolic Syndrome, affecting one in three Americans, increases the risk of diabetes, heart disease, and a host of other conditions including increased risk of certain cancers.
What is insulin resistance?
Insulin is the hormone that controls blood sugar. Understand how the failed food pyramid from the USDA might have indirectly contributed to the phenomenal increase in insulin resistance, type 2 diabetes and metabolic syndrome.
W8MD weight loss plan
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
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
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
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.
8 Amazing weeks of weight loss
- 800-1200 calorie Meal Replacement Plans or food prepared with our instruction.
- Walk 8000 steps a day, not counting activities of daily living.
- Drink 8 glasses of water or more a day
- Sleep up to 8 hours a day
- Lose up to 8 lbs in 2 weeks and get closer to your figure 8 body!
Foods you can eat
- 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.
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.
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.
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, ream 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
- Artichoke (6.9)
- Beets (6.5)
- Brussels sprouts (7.6)
- Carrot (5)
- Parsnip (9)
- Peas (6.5)
- Pumpkin (6.3)
- Kiwi (8)
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
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), alternatives: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) |
|
W8MD's Low carb meal recipes
These are some of the sample low carb meals you can make. You can use any recipe, but replace all the starchy elements such as potatoes with cauliflower rice, wheat flour with almond flour, and tortillas with low carb or protein tortillas, rice with cauliflower rice to give you an example. The following sample recipes are adapted and modified from the USDA's low carb recipes available here.
Spanish omelette
This tasty dish provides a healthy array of vegetables and can be used for breakfast, brunch, or any meal!
Ingredients
- Use 1 1/4 lb cauliflower rice (traditionally made with 5 small potatoes, peeled and sliced)
- Vegetable cooking spray
- ½ medium onion, minced
- 1 small zucchini, sliced
- 1½ cups green/red bell peppers, sliced thin
- 5 medium mushrooms, sliced
- 3 whole eggs, beaten
- 5 egg whites, beaten
- Pepper and garlic salt with herbs, to taste
- 3 ounces shredded parts kim mozzarella cheese
- 1 Tbsp. parmesan cheese
Directions
- Preheat oven to 375 °F.
- In a nonstick pan, add vegetables.
- Spray and warm at medium heat.
- Add onion and sauté until brown.
- Add vegetables and sauté until tender but not brown.
- In a medium mixing bowl, slightly beat eggs and egg whites, pepper, garlic salt, and low-fat mozzarella cheese.
- Stir egg-cheese mixture into the cooked vegetables.
- In a 10-inch pie pan or ovenproof skillet, add vegetable spray and transfer cauliflower rice and egg mixture to pan.
- Sprinkle with low-fat parmesan cheese and bake until firm and brown on top, about 20–30 minutes.
- Remove omelet from oven, cool for 10 minutes, and cut into five pieces.
- Servings:5
- Serving Size 1∕5 of omelet
- Calories 210
Resources: Modified from USDA's original recipe - we replaced starchy item, potatoes, with cauliflower rice.
CARIBBEAN RED SNAPPER
This fish can be served on top of vegetables along with cauliflower rice and garnished with parsley.
Salmon or chicken breast can be used in place of red snapper.
Ingredients
- 2 Tbsp. extra virgin olive oil
- 1 medium onion, chopped ½ cup red pepper, chopped
- ½ cup carrots, cut into strips
- 1 clove garlic, minced
- ½ cup dry white wine
- ¾ pound red snapper fillet
- 1 large tomato, chopped
- 2 Tbsp. pitted ripe olives, chopped
- 2 Tbsp. crumbled feta cheese or ricotta cheese
Directions
- In a large skillet, heat olive oil over medium heat.
- Add onion, red pepper, carrots, and garlic.
- Sauté mixture for 10 minutes.
- Add wine and bring to boil.
- Push vegetables to one side of the pan.
- Arrange fillets in a single layer in center of skillet.
- Cover and cook for 5 minutes.
- Add tomato and olives.
- Top with cheese.
- Cover and cook for 3 minutes or until fish is firm but moist.
- Transfer fish to serving platter.
- Garnish with vegetables and pan juices.
Serving Suggestion: Serve with cauliflower rice
- Servings: 4 servings per recipe
- Serving Size: 1 (1/2 oz. fish and 1/2 cup vegetables)
- Calories: 210
TURKEY STEW
This dish goes nicely with a green leaf lettuce and cucumber salad and a dinner roll. Cauliflower rice can be used in place of the potatoes.
- Ingredients
- 1 pound turkey breast, cut into cubes
- 2 Tbsp. almond flour ¼ tsp. salt (optional) (instead of starchy flour, use almond flour)
- ¼ tsp. pepper
- ¼ tsp. cumin
- 1½ Tbsp. olive oil (extra virgin olive oil)
- 2 cloves garlic, minced
- 2 medium onions, sliced
- 2 stalks celery, sliced
- 1 medium red/green bell pepper, sliced
- 1 medium tomato, finely minced
- 5 cups of low-sodium beef or turkey broth, fat removed
- 3 cups of cauliflower rice
- 12 small carrots, cut into large chunks
- 1¼ cups green peas
- Directions
- Preheat oven to 375 °F.
- Mix the whole almond flour with salt, pepper, and cumin. Roll the beef or turkey cubes in the mixture. Shake off excess flour.
- In a large skillet, heat olive oil over medium-high heat. Add beef or turkey cubes and sauté until nicely brown, about 7–10 minutes.
- Place beef or turkey in an ovenproof casserole dish.
- Add minced garlic, onions, celery, and peppers to skillet and cook until vegetables are tender, about 5 minutes.
- Stir in tomato and broth. Bring to a boil and pour over turkey or beef in casserole dish. Cover dish tightly and bake for 1 hour at 375 °F.
- Remove from oven and stir in cauliflower rice, carrots, and peas. Bake for another 20–25 minutes or until tender.
Resources
- Servings: 4 servings per recipe
- Serving Size: 1/4 of recipe
- Calories: 450
CARIBBEAN FIESTA
- This recipe offers a lower sodium alternative for tortilla lovers by using the protein tortilla chips. Enjoy the crispy texture, fresh vegetables and delicious cheese. A party in your mouth!
- Ingredients
- 1 tablespoon olive oil
- 1 chicken tender, cut
- into bite-sized pieces (Approx. 2 oz. )
- Dash of seasonings like curry, allspice, and scotch bonnet pepper sauce(optional)
- 8 protein tortilla chips
- ¼ navy beans(instead of regular beans), rinsed and drained
- 4 grape tomatoes, chopped
- ½ orange bell pepper, seeded and diced
- 1∕3 green onion, peeled and chopped
- 1 ounce shredded cheddar jack cheese
- Directions
- In a nonstick skillet, warm the olive oil over medium heat. Add the chicken, season with optional spices, and cook for about 5 minutes, or until cooked through.
- Evenly spread the protein tortilla chips on a plate and evenly distribute chicken, beans, tomatoes, bell peppers, and green onions. Top with cheese and microwave for 1 minute or until cheese is melted [Protein tortilla chips
- Nutrition Facts: 1 serving per recipe
- Serving Size: 1 full recipe
- Calories: 440
Protein tortilla chips
- Total servings: 1 serving per recipe
- Serving Size: 1 full recipe
- Calories: 440
POZOLE
Only a small amount of oil is needed to sauté meat.
Ingredients
- 2 pounds lean beef, cubed
- 1 Tbsp. olive oil
- 1 large onion, chopped
- 1 clove garlic, finely chopped
- ¼ tsp. salt
- 1∕8 tsp. pepper
- ¼ cup fresh cilantro, chopped
- 1 can (15 ounces) stewed tomatoes
- 2 ounces tomato paste
- 1 can (1 pound 13 ounces) hominy
Directions
- In a large pot, heat olive oil. Add beef and sauté.
- Add onion, garlic, salt, pepper, cilantro, and enough water to cover meat. Stir to mix ingredients evenly. Cover pot and cook over low heat until meat is tender.
- Add tomatoes and tomato paste.
- Continue cooking for about 20 minutes.
- Add hominy and continue cooking another 15 minutes, stirring occasionally. If too thick, add water for desired consistency.
- Option: Skinless, boneless chicken breasts can be used instead of beef cubes.
Total Servings: 8
- 8 servings per recipe
- Serving Size 1 cup
- Calories 260
AVOCADO TACOS
These fresh tasting tacos are great for a light meal!
Ingredients
- 1 medium onion, cut into thin strips
- 2 large green peppers, cut into thin strips
- 2 large red peppers, cut into thin strips
- 1 cup fresh cilantro, finely chopped
- 1 ripe avocado, peeled and seeded, cut into 12 slices
- 1½ cups fresh tomato salsa (see ingredients below)
- 12 10-inch mission carb balance tortillas (10" diameter) instead of regular tortillas
- Vegetable cooking spray
- Nutrition Facts: 12 servings per recipe
- Serving Size: 1 taco
- Calories: 260
Low carb tortillas
Fresh Tomato Salsa
Ingredients
- 1 cup tomatoes, diced
- 1∕3 cup onions, diced
- ½ clove garlic, minced
- 2 tsp. cilantro
- 1∕3 tsp. jalapeño peppers, chopped
- ½ tsp. lime juice
- Pinch of cumin
Directions
- Mix together all salsa ingredients and refrigerate in advance.
- Coat skillet with vegetable spray.
- Lightly sauté onion and green and red peppers.
- Warm tortillas in oven and fill with peppers, onions, avocado, and salsa.
- Fold tortillas and serve. Top with cilantro.
- Total Servings: 12
Key other pages to visit
Understand the causes of weight gain
Weight gain can be caused by many factors including insulin resistance that affects up to 70% of the adult population, stress, hormonal imbalance, genetic factors, eating habits, lack of exercise, medications etc.
W8MD/s keto friendly recipes
- W8MD.com
- Total of 22 Recipes
- List of foods with net carbs - carb counter
External keto friendly recipes
Veggie Skillet Eggs (Medline plus)
- Prep time: 5 minutes
- Cook time: 5 minutes
- Total time: 10 minutes
- Calories:130
- Net carbs:4
- Link:Veggie Skillet Eggs
Tofu Scramble
- Prep time: 10 minutes
- Cook time: 10 minutes
- Total time: 20 minutes
- Calories:140
- Net carbs:7
- Link:Tofu Scramble
Baked Tofu
- Prep time: 60 minutes
- Cook time: 30 minutes
- Total time: 90 minutes
- Calories:100
- Net carbs:5
- Link:Baked Tofu
Skillet Braised Chicken
- Prep time: 5 minutes
- Cook time: 20 minutes
- Total time: 25 minutes
- Calories:130
- Net carbs:0
- Link:Skillet Braised Chicken
Grilled Tuna with Chickpea and Spinach Salad
- A Heart-Healthy Recipe from the National Heart, Lung, and Blood Institute
- Prep time: 25 minutes
- Cook time: 20 minutes
- Total time: 45 minutes
- Calories:282
- Net carbs:10
- Link:Grilled Tuna with Chickpea and Spinach Salad
Crispy Parmesan Baked Fish
- Prep time: 20 minutes
- Cook time: 15 minutes
- Total time: 35 minutes
- Calories:140
- Net carbs:9
- Link:Crispy Parmesan Baked Fish
Baked Tilapia with Tomatoes A Heart-Healthy Recipe from the National Heart, Lung, and Blood Institute
- Prep time: 10 minutes
- Cook time: 25 minutes
- Total time: 35 minutes
- Number of Servings: 4
- Calories:265
- Net carbs:6
- Link:Baked Tilapia with Tomatoes
Salads
Turkey Salad [[File:Balsamic Roasted Turkey Salad (49164001303).jpg|alt=Turkey salad|thumb|Turkey salad]
- Prep time: 10 minutes
- Cook time: 0 minutes
- Total time: 10 minutes
- Calories:160
- Net carbs: 12
- Link:Turkey Salad
Vegetarian Cowboy Salad
- Prep time: 20 minutes
- Cook time: 0 minutes
- Total time: 20 minutes
- Calories:90
- Net carbs:9
- Link:Vegetarian Cowboy Salad
Spring Green Salad
- Prep time: 15 minutes
- Cook time: 0 minutes
- Total time: 15 minutes
- Calories: 100
- Net carbs:8
- Link:Spring Green Salad
Baked Cauliflower Tots
- Prep time: 10 minutes
- Cook time: 20 minutes
- Total time: 30 minutes
- Calories: 70
- Net carbs:3
- Link:Baked Cauliflower Tots
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
- Priemer protein shakes
- Keto snacks
Also see
- Ketogenic diet
- Keto Indian diet
- Keto Spanish foods
- Keto Chinese foods
- Keto Caribbean foods
- Keto Italian foods
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