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W8MD weight loss diet

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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

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

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.

W8MD weight loss
W8MD weight loss

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.

Protein shakes
Protein shakes

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.

Keto friendly foods infographic
Keto friendly foods infographic

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)



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.

Protein bars
Protein bars

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

Chicken keto dinner
Chicken keto dinner
Keto meals
Keto meals


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


Any artificial, non-sugar sweetener is permitted.

Keto soup
Keto soup


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


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

Low-Carb Cauliflower Salad
Low-Carb Cauliflower Salad


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
Veggie Salad and Low Carb Wrap


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


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

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
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
Low carb breakfast


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


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

Other foods

Alaska wild berries
Alaska wild berries

Allowed fruits Net carbs of up to 5

Spicy salmon avocado tostadas
Spicy salmon avocado tostadas

Use sparingly

Net carbs of 5-10

Avoid as much as possible

(Net carbs of >10)

W8MD meal replacements
W8MD meal replacements

Things to avoid

Vegetable platter
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), alternatives: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'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!

Spanish Omelette
Spanish Omelette



  • 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
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.



  • 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
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.

  • 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.


  • Servings: 4 servings per recipe
  • Serving Size: 1/4 of recipe
  • Calories: 450


  • 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!
Caribbean fiesta
Caribbean fiesta
  • 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


Only a small amount of oil is needed to sauté meat.



  • 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


  • 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


These fresh tasting tacos are great for a light meal!

Avocado Taco
Avocado Taco


  • 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

Tomato salsa
Tomato salsa



  • 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

W8MD logo
W8MD logo
Shrimp salad
Shrimp salad

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

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

Baked tofu
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

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


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
W8MD weight loss shakes
W8MD weight loss shakes

500 plus keto friendly recipes

Also see


Tired of being overweight?

W8MD Weight Loss, Sleep & Medspa Pennsylvania

Call 215-676-2334

New York

2632 E 21st Street Ste L2 Brooklyn New York 11235. Call 718-946-5500

New Jersey - Coming soon

  • W8MD Weight Loss, Sleep & MedSpa in Cherry Hill, NJ at 140 E. Evesham Road, Cherry Hill, NJ 08003.

Call 800-W8MD-007

W8MD weight loss - Philadelphia medical weight loss - NYC medical weight loss


medical weight loss

W8MD can help?


W8MD’s insurance medical weight loss program is one of the best ways to lose weight fast in NYC, King Of Prussia, Philadelphia, New Jersey and other places.

Telemedicine options available.
  • Our weight loss program is based on clinically proven measures to help you lose weight.
  • Our experienced weight loss doctors understand the complex causes of weight gain.
  • We use the best tools to help burn fat fast and effectively unlike many fad diets that make you lose weight by losing muscle.
  • We offer delicious, low cost and affordable weight loss meal replacement supplements or meal replacements to help reduce caloric intake and burn fat.
  • We offer FDA approved weight loss medications or diet pills to help control hunger, reduce cravings and burn unhealthy fat.

Prab R. Tumpati, MD Founder, WikiMD & W8MD

W8MD weight loss diet is part of WikiMD's Physician reviewed^ articles available 4free, 4all, 4ever!
Medicine: Health - Encyclopedia‏‎‏‎ - Topics‏‎ -‏‎ Diseases‏‎ - Cancer - Rare diseases - Random Page Navigation: Drugs - Wellness - Obesity‏‎ - Diet - Ketogenic diet - W8MD weight loss diet - Editors: Recently Edited Pages - Alphabetical Order - Sponsors - USMLE The content on or accessible through WikiMD is for informational purposes only. WikiMD is not a substitute for professional medical advice. ^See full Disclaimers
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