Diet Plans

Whether you want to lose 5 pounds or 150 pounds, CHC Weight Loss and Spa has a program designed for you to lose weight and keep it off for good.

By introducing your body to protein only, your body will begin to burn fatty tissue, and you will be in a state known as Ketosis. This will start to diminish the carbohydrates that your body has stored up, as well as act as a natural diuretic. We are able to monitor this process with test strips that we will provide to you. You can do this at any time of the day except the first morning urine. On the second day of your program you will begin to monitor your urine. You only need to monitor your urine once a day. The outcome that we look for is a pink or red color on the test strip, which indicates a level of burning fatty tissue. When the strip indicates that this level has been reached you may begin step two of the program. Some patient’s strip may not indicate a pink or red color, this is perfectly normal. If after four days of step one, no pink or red color appears on the test strip, you may start step two of the program.

Example of Diet Plan
Step 1

Protein Only

Protein: 10 servings a day from the following very lean protein food sources –

Fish – serving size – 1 ounce
Flounder, halibut, cod, trout and canned tuna fish

Poultry –  serving size – 1 ounce
Chicken, white meat turkey (no skin)

Shellfish – serving size – 1 ounce
Lobster, crab, shrimp or scallops

Cheese – serving size – 1 ounce
1% or nonfat cottage cheese – 1/3 cup
Low fat cheese (1 gram of fat per oz) or fat free cheese

Other Foods:

Egg whites – serving size – 2 eggs

Egg substitutes – serving size – 1/3 cup

Hard-boiled egg – serving size – 1 egg

Tofu – serving size – 3 oz

Hot dogs (nonfat or 1 gram of fat per ounce) – serving size – 1 oz

Processed lunch meats – serving size – 1 ounce

STEP 2

Protein and Carbohydrates Combined

Step two starts on the first day your test strip indicates that a level of burning fatty tissue has been reached. Step two is when you will begin to slowly add low glycemic carbohydrates (vegetables and fruit) back into your diet. If you have any questions please do not hesitate to call our office.

10 PROTEIN FOOD SERVINGS

As you did in step 1 of your weight loss program, you will continue to consume 10 servings from the protein food sources.

A maximum of 4 servings from the below “lean protein” and the remaining 6 servings from the above “very lean” protein food sources.

TWO TO FOUR SERVINGS OF VEGETABLES OR FRUITS ARE TO BE CONSUMED FROM THE FOLLOWING LISTS PER DAY

VEGETABLE FOOD SOURCES (1 serving = 1 cup raw or 2 cups cooked):

Alfalfa sprouts, asparagus, artichoke, bamboo shoots, beans(green, yellow,wax), beet greens, broccoli, Brussels sprouts, cabbage (white, red), cauliflower, celery, cucumber, collard greens, eggplant, turnip greens, mushrooms, zucchini, mustard greens, onions, peppers, radishes and spinach.

FRUIT FOOD SOURCES  (No more than 2 servings per day from the following):

Apples – 1 small

Blackberries – 1/4 cup

Blueberries – 1/4 cup

Boysenberries – 1/4 cup

Cherries: 10

Raspberries: 5

Grapes: 10

Grapefruit 1/2

Green Pears – 1 small

Oranges – 1 small

Peaches – 1 small

Strawberries: 5

LEAN PROTEIN FOOD SOURCES

Beef – serving size – 1 ounce
Lean sirloin, round roast, flank steak, porterhouse, T-bone and filet (all selections must have fat trimmed).

Pork – serving size – 1 ounce
Loin chop, Canadian bacon, lean ham and tenderloin

Veal – serving size – 1 ounce
Roast or lean chop of veal

Lamb- serving size – 1 ounce
Lamb roast or lamb chop

Fish – serving size – 1 ounce
Oysters: 5, salmon, catfish, bass, swordfish or snapper, tuna (canned)

Cheese – serving size – 1 ounce
Cottage cheese (4% or less), Parmesan cheese: 2 tbsp (grated or shredded), cheese (3 grams or less of fat per ounce)

REMINDER:

Maximum serving from “lean” protein food sources is 4 servings.

Maximum serving from “very lean” protein food sources is 6 servings.

Maximum of 10 total servings per day.

ADDITIONAL FOOD SOURCES

Here are a few additional food sources that will assist you during the duration of our Weight Loss Program. Any deviation from this list may have an affect on your weight loss success.

STEP 1 Protein Only

Beverages
Artificial sweeteners, calorie-free and sugar-free water, decaffeinated diet drinks, decaffeinated coffee, decaffeinated teas, Crystal Light drinks, sugar-free lemonades, diet mineral and seltzer water.

*ABSOLUTELY NO MILK, JUICE OR CREAM FOR COFFEE ALLOWED!

Free selections (all free selections please use in moderation)
Salt, pepper, butter buds, all seasonings, spices, dry barbecue spices, vinegar (white and red wine), fat-free broths, hot sauce, lime and lemon juices, cocktail sauce, ketchup, Miracle Whip fat-free mayonnaise, and mustard.

STEP 2 Protein and Carbohydrates Combined

Beverages

Follow the same beverage list above in protein only step 1.

Free selections (all free selections please use in moderation).

All types of green lettuce, 2 cups of diet gelatin, dill pickles, salt, pepper, butter buds, all seasoning and spices, vinegar, fat-free broth, hot sauce, lime juice, lemon juice, cocktail sauce, ketchup, Miracle Whip fat-free mayonnaise and mustard. Salad dressings fat-free dressings, or low-fat dressings (no more than 2 tbsp) or olive oil.

RECOMMENDED DAILY FLUID REQUIREMENT

We want you to consume SIXTEEN, 8-ounce glasses of water a day.

If you use Crystal Light powder in your water it should make up no more than half of your water intake.

Vegetarian Diet/Low-fat Substitute
- Tofu – You can cook this in lots of ways, including as a substitute for meat in casseroles and stir-fry dishes.
- Beans – There are so many of these that are high protein and low-carb including great northern, lima, favas, and múng beans. Fajitas, salads, soups and loads of other tasty dishes can be made from these.
- Eggs – if you aren’t opposed to them. They are one of the most perfect sources of protein there is.
- Nuts and seeds – Try pumpkin and sunflower seeds.
- Brown rice – After step 1, try adding long-grain brown rice, which is low-carb and packs a great nutritional punch.
- Gluten meat substitute – Gluten comes from grains such as wheat and rye but has been processed so that the starches are washed away. Cooked properly (try seasoning with broths and vegetable stocks), it can be delicious. Seitan is one name for this, and you can use it in sandwiches or cook it in any lots of ways. Look for an Asian or vegetarian cookbook for ideas.
- Cottage cheese – If you are a vegetarian who will eat dairy products, low-fat cottage cheese has lots of protein and very little fat.
- Fish – If you can do this, fish is an excellent source of protein and will really add flavor and variety to the diet for you.
- Meat substitutes made from vegetables – Look for brands like Boca, which makes vegetarian burgers and other dishes.

What “Keto” Means

When you eat very few carbs or very few calories, the liver produces ketones from fat. These ketones then serve as a fuel source throughout the body, especially for the brain. The brain is a hungry organ that consumes lots of energy every day, and it can’t run on fat directly. It can only run on glucose or ketones.

During the ketogenic (keto) diet, the body produces small fuel molecules called “ketones.” This is an alternative fuel source for the body, used when blood sugar (glucose) is in short supply.

+ What is Ketosis?

Drastically restricting carbs and sugar in your diet puts your body into a state of ketosis, which is when the body burns fat (ketones) instead of glucose (carbs and sugar). When there are very few carbohydrates in the diet, the liver converts fat into fatty acids and ketone bodies. The ketone bodies pass into the brain and replace glucose as an energy source. This elevated level of ketone bodies in the blood is known as ketosis. You can often achieve a state of ketosis within the first week of starting a ketogenic diet, which is the first step of eventually becoming keto-adapted, which can often take about a month to achieve.

+ What are Macros and Why Are They Important?

When you first start a ketogenic (keto) diet, you will want to calculate your macros and track them every day. Macros, or macronutrients, are the major nutritional elements that make up the caloric content of your food — protein, carbohydrates, fat, plus some minerals. The Centers for Disease Control and Prevention states that the typical American diet is about 50% carbohydrates, 15% protein, and 35% fat. In contrast, the structure of a typical keto diet is closer to five percent carbs, 20 to 25% protein, and 70 to 75% fat.

To find the best macros for you, you can go on Google and search for “keto macro calculator.” The macro calculator will ask you to enter information (height, weight, activity levels, goals, etc.), and based on that information it will suggest your keto macros.

Some people monitor their total carbohydrates while on the keto diet, and some follow net carbs; it is a personal decision. Counting net carbs basically means that you subtract the insoluble fiber content from the total carbs because fiber is a carbohydrate that your body cannot digest. For example, ½ cup of cauliflower has 2.65 grams of carbohydrates and 1.2 grams of insoluble fiber. So you subtract the fiber from the total carbohydrates, and the net carb content of that serving is 1.45 grams.

+What is Intermittent Fasting?

Intermittent fasting (IF) can be adopted as part of a ketogenic lifestyle. You typically want to eat all of your food for the day within an eight-hour “eating window,” which is typically between noon and 8 p.m. This leaves 16 hours in the day where you will be intermittently fasting. The longer you are on the ketogenic diet, the less hungry you will be general, because the higher amount of fat you are eating will satisfy you.

+ What is Keto-Adapted?

Most people reach a state of ketosis within a couple of weeks of following their ketogenic macros, but becoming keto-adapted takes a little longer. Once keto-adapted, your body has switched over from using glucose as its main source of energy as fat for energy. This process generally happens within a month of sticking to a ketogenic diet and producing a certain ketone level.

+ Tips for Further Personalization
Guidelines for the Ketogenic Diet

Switching your body from glucose burning to fat burning is a big change. And with change comes a period of adjustment. When you first begin a ketogenic diet, it is important to monitor your electrolytes. Focus on nutrient-dense foods, and get plenty of rest during this time of healing for your body. Electrolytes are certain nutrients or chemicals in the body that have many important functions including stimulating muscles, nerves, maintaining cellular function, regulating your heartbeat and more. If your electrolytes are out of balance, you will feel tired or off.

Manage Your Electrolytes to Minimize the “Keto Flu” When You Begin Keto

When you begin to follow a ketogenic diet, your body will go through a detox period as it flushes out the carbohydrates and sugar in your system. If you are like most people, you have been eating carbs your whole life, so your body will be making a big adjustment. You may experience side effects, such as being lightheaded, muscle cramps, headaches, nausea, and fatigue. Stay strong; this detox period is only temporary. The key to minimizing the side effects if managing your electrolytes in these ways.
- Drink plenty of water with electrolytes.
- Get plenty of salt. Consume pink Himalayan salt or broth (meat or vegetables), or you can even drink shots of pickle juice.
- Eat foods rich in potassium but low in sugar, like avocado and spinach.
- Eat foods rich in magnesium, like nuts, spinach, artichokes, and fish.
- Get plenty of rest, because your body is healing.
Drink Water

Throughout your keto journey, you will need to drink a lot of water, likely more than you are currently drinking. In the beginning stages of the diet, you will be shedding a lot of water. The carbs in your body tend to hold onto water, and when you stop eating them, your body will begin to release that water so you need more.

+ Who Should NOT do a Ketogenic Diet?

There are controversies and myths about a keto diet, but for most people it appears to be very safe. However, two groups often require special consideration:

Do you take medication for diabetes, e.g. insulin?

While some preliminary research suggests the keto diet may be safe and effective for certain people with type 2 diabetes, there’s still the risk for low blood sugar, especially for those on insulin, and the keto diet omits certain food groups known to benefit those with this disease. Check insulin levels consistently while following a keto diet.

Do you take medication for high blood pressure?

If you’re on blood pressure medication and start a low-carb diet there’s a risk of getting low blood pressure. You may relatively quickly become too healthy for your current dosage of medication. This blood-pressure lowering effect on low-carb can happen within days, but it may also take months or even a year to reach full effect. If you feel symptoms of low blood pressure, such as feeling weak, tired or dizzy, you should immediately check your blood pressure. If it’s low, e.g. below 120/80, you should contact your doctor to discuss if lowering or stopping your medication is appropriate for you.

+ Do You Take Medication for High Blood Pressure?

If you’re on blood pressure medication and start a low-carb diet there’s a risk of getting low blood pressure. You may relatively quickly become too healthy for your current dosage of medication. This blood-pressure lowering effect on low-carb can happen within days, but it may also take months or even a year to reach full effect. If you feel symptoms of low blood pressure, such as feeling weak, tired or dizzy, you should immediately check your blood pressure. If it’s low, e.g. below 120/80, you should contact your doctor to discuss if lowering or stopping your medication is appropriate for you.

+ Do You Take Medication for Diabetes?

While some preliminary research suggests the keto diet may be safe and effective for certain people with type 2 diabetes, there’s still the risk for low blood sugar, especially for those on insulin, and the keto diet omits certain food groups known to benefit those with this disease.

Check insulin levels consistently while following a keto diet.

+ Common Side Effects of a Keto Diet
Constipation: When carbohydrate intake is low, fiber consumption tends to be low, too. This can lead to this especially uncomfortable side effect.
- Build your diet around naturally high-fiber, low-carb foods like avocado and non-starchy vegetables such as broccoli, cauliflower, and asparagus.
- Other keto-friendly ways to get more fiber include chia seeds, almonds, and coconut.
Nutrient deficiency: Potassium, a mineral important for both electrolyte balance and blood pressure control. Inadequate intake of potassium is likely when consumption of fruits and starchy vegetables are decreased.
- Physicians recommend adding low-carb sources of potassium to the diet, including avocado and spinach.
- Include some low-carb sources of fiber, such as chia seeds and flaxseed (be sure to enjoy ground for the best health benefits).

+ Benefits of Exercise
- Strengthens your cardiovascular & respiratory system
- Keeps muscles & bones strong
- Manages your weight
- Eases depression & helps manage pain and stress
- Prevents and manages diabetes
- Reduces the risk of certain types of cancer
- Improves sleep
Aerobic exercise is recommended 5 days a week (in moderation).

Examples: running, walking, biking, swimming, elliptical, treadmill.

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