Very Low Calorie Diets
- What is a very low calorie diet (Vlcd)?
- Is Key2weight a very low calorie diet?
- Are Vlcds safe?
- Are Vlcds useful and effective?
- How much weight will I lose with Key2weight?
- Will I put the weight back on when I finish a Vlcd?
Medical Questions
- What medication can I take?
- What are the obesity related problems?
- What if I am diabetic?
- What if I suffer from gout?
- Are gallstones a problem?
- Can dieting cause hair loss?
- Why am I cold?
- Does losing weight accelerate the loss of lean tissue?
- Why am I constipated?
- Can I do the programme if I have high blood pressure?
- Can I do the programme if I have high cholesterol?
- I have a thyroid condition – is this a problem?
- Can I take diuretics?
- Will weight loss affect my periods?
- Does my metabolism change as I lose weight?
Nutrition
- What if my BMI is 30 or more?
- What if my BMI is between 25 and 30?
- What does my body need?
Very Low Calorie Diets
What is a very low calorie diet (Vlcd)?
A very low calorie diet (Vlcd) is a diet that provides 800 kilocalories per day or less. Many Vlcds include meal replacement products to help people lose weight quickly. However, Key2weight believes that food intake is vital so even our Total Balance programme includes eating meals after every four week block. Vlcds must contain the Recommended Daily Allowance (RDA) of vitamins, minerals, trace elements, fatty acids and protein.
The Total Balance weight loss programme is a Vlcd for 4 weeks, after which it becomes an Lcd for one week as a healthy, balanced meal is introduced. On the Key2weight Total Balance programme, you will have four meal replacement products each day, three food packs and a meal replacement bar, which provide all the daily nutrition that your body requires and help you to lose weight fast:
- Between 530 and 800 calories per day.
- An average of 50g protein, 14g fat, 50g carbohydrate.
- At least 100% of the Recommended Daily Allowance (RDA) of vitamins, minerals and trace elements.
Is Key2weight a very low calorie diet?
No – it is not just that! The Total Balance weight loss programme is a very low calorie diet but only for four weeks at any one time, enabling you to lose weight fast. However, at the end of each four week period, the calorie intake is increased to more than 800, a low calorie diet (Lcd). Ketosis is not interrupted as the suggested foods allow the body to continue the fat burning process, so the body can carry on with fast weight loss.
It is not advisable to go on any weight loss programme lower than 600kcal for long periods of time as there are increased side effects and it is not advised by the NHS NICE guidelines (National Institute for Health and Clinical Excellence). Our other Key2weight weight loss programmes are not based on a Vlcds but on Lcds. These are partial meal replacement diets but meals from suggested lists are added. You will still lose weight quickly, making this weight loss programme ideal for those who are overweight.
Top of Page ^Are Vlcds safe?
Studies by the Committee on Medical Aspects of Health and Nutrition (COMA) in the UK, and by the European Union, prove that very-low-calorie diets can help people lose weight quickly and safely. Vlcd weight loss programmes have been available in the UK since 1984 and they are recommended by the UK’s National Institute for Health and Clinical Excellence (NICE) as suitable for obese patients. However, this body also recommends that Vlcds are not used for more than 12 weeks – NONE of the Key2weight diet programmes advocate total abstinence from conventional food for more than four weeks at a time.
Are Vlcds useful and effective?
Yes, they are very effective because you will lose weight fast, which is extremely motivating and will improve your health from the very start. Also, when your body starts to burn your stores of fat for energy, you will not feel physically hungry and you will start to feel more energetic. The result is that you are more likely to succeed than with a conventional slimming diet.
Top of Page ^How much weight will I lose with Key2weight?
Key2weight can help you to lose weight quickly and safely and to maintain that weight loss. Everyone is different thus average figures can only be used as a guide. Although there tends to be a bigger weight loss in the first week (whilst on a Vlcd) due to the depletion of glycogen stores (carbohydrate/fluid), the average thereafter is around 3-4lb for women and more for men (5-6lb). Whilst on a Vlcd, most women lose at least one stone per month and this is considerably more for men.
Top of Page ^Will I put the weight back on when I finish a Vlcd?
If you go back to your old habits, with a high calorie intake, then you will – this is the same for any slimming diet programme if and when you reach the end (to regain a pound of fat you simply have to eat 3500 more calories than your body requires for normal functions).
The way you lose weight has nothing to do with how you put it back on. Our Key2weight weight loss programme, after the initial weight loss phase, will then show you how to maintain your weight loss and make it permanent.
Our Maintenance programme is vital to the long term success of keeping at your new weight.
Top of Page ^Ketosis
Will I feel hungry whilst on the Key2weight weight loss programme?
No, not after the first few days, because you will be in ketosis. Ketosis is a natural process in which the body converts stored fats into energy. During ketosis, the body switches from primarily using glucose for energy (sourced from carbohydrates) to primarily using stored body fat and dietary fat sources for energy.
Whilst on a Key2weight weight loss programme, you’ll consume fewer kilocalories than you require, so you’ll have to use energy from your reserves. First, you’ll use up glycogen stored in your liver and large muscles. Once this is depleted, after one to three days, you’ll start to use body fat.
When this fat is broken down, the resulting fatty acids are used by your liver to produce ketones. These are a water-soluble form of energy that can be used by most tissues as fuel. Ketones can also pass across the blood-brain barrier to be used by your brain as its primary source of energy when glucose levels are low. Any excess ketones will be excreted in your blood, breath and urine.
Most people, no matter what type of diet they’re eating, will enter a state of ketosis at some point within a 24-hour period e.g. when asleep.
Key2weight food packs/bars are specially formulated to contain enough carbohydrate to provide you with immediate energy but nothing left over for storage. As a result, the body burns fat for energy. Four meal replacements per day also provide your required guaranteed nutrition and 100% RDA of required vitamins, fatty acids, proteins, carbohydrates and nutrients. Key2weight meal replacement packs provide an adequate intake of protein so that ketosis will prevent the body from breaking down its muscle tissue to provide energy.
Unlike some other low calorie diets, Key2weight provides a nutritionally complete weight loss programme so that you don’t need to worry about your health.
Top of Page ^Medical Questions
What medication can I take?
Continue with all current prescribed medication unless advised by your G.P.
Take painkillers as normal but try to avoid sugar-coated varieties. Treat colds with painkillers and try to stick to sugar-free varieties of cough and cold remedies. Try to avoid cough syrups as they can slow down the fat burning process
For a sore throat, use antiseptic sprays and take warm salt water gargles. All Key2weight food packs contain 100% RDA. However, if you’ve been advised by your G.P. to take extra vitamin/mineral supplements, continue to do so. The exception to this is those supplements containing vitamin A as too much vitamin A can be toxic – speak to your G.P. to adjust the dose.
Top of Page ^What are the obesity related problems?
The definition of obesity is generally accepted as a body mass index (BMI) of 30 or above. There are many serious health issues related to obesity and it is estimated that being obese can shorten your life by an average of 9 years. Furthermore, someone dies from an obesity-related illness in England every 17 minutes. (Tackling Obesity in England, 2001). The following is a list of potential risks:
- Gallstones, hiatus hernia, fatty liver, colon cancer;
- Arthritis, back pain;
- Depression, low self-esteem, binge eating disorder. (National Obesity Forum 2008);
- High blood pressure, high cholesterol, coronary heart disease, deep vein thrombosis, varicose veins;
- Type 2 diabetes;
- Insulin resistance;
- Polycystic ovarian syndrome, infertility, breast cancer;
- Breathlessness, obstructive sleep apnea;
- Stress incontinence;
- Obesity will soon surpass smoking as the biggest cause of premature loss of life. (House of Commons 2004).
What if I am diabetic?
- Type 1 diabetes:
- You cannot use a very low calorie diet if you are Type 1 diabetic.
- Type 2 diabetes:
- You can join Key2weight – a low carbohydrate slimming diet can be very effective in stabilising your blood sugar throughout the day, and you may find that your medication can be reduced quite quickly on a Key2weight programme.
Type 2 diabetes can be managed by diet, exercise, tablets and, in some cases, insulin injections. If you have type 2 diabetes, you may be eligible to join a Key2weight weight loss programme as long as your GP agrees to monitor your medication regularly. Up to 80% of people with type 2 diabetes can have their medication reduced or stopped by losing weight.
Of course, weight loss also has added health benefits.
More information on diabetes http://www.diabetes.org.uk.
Top of Page ^What if I suffer from gout?
Gout is a very painful condition and losing weight can trigger an attack, particularly during the first few days; the high levels of uric acid in the blood are raised whilst on a diet and this can cause crystals of sodium to be deposited in the joints. Prophylactic treatment with Allopurinol is advised – please consult your G.P.
Top of Page ^Are gallstones a problem?
Research shows a higher prevalence in women, especially if they have a BMI of 30 or above. The risk increases with rapid weight loss, whatever your BMI and whatever weight loss programme you choose.
Studies indicate that as long as the Vlcd contains more than 7g of fat there is no greater risk of gallstones than when losing weight by other methods. The Key2weight Vlcd contains a minimum of 14g of fat per day.
Find out further information about gallstones from the British Liver Trust. www.britishlivertrust.org.uk.
Top of Page ^Can I exercise?
Exercise and a change of lifestyle are important to keep your weight off long term; there is no doubt that increasing your exercise has huge health benefits.
Make sure you drink plenty of water to prevent dehydration. Once the body starts to get its energy from the fat, most people feel a surge of energy and actually WANT to exercise.
It can take a couple of weeks for your body to settle down into ketosis so that it is efficiently using fat for energy. Notice how your body is reacting and if you already exercise adapt your routine accordingly, perhaps doing less at the start.
Top of Page ^Can dieting cause hair loss?
Hair shedding is associated with many issues – emotional stress, severe illness, pregnancy, hormones, flu and, in a small percentage of people, extensive weight loss over a long period of time, whatever the method of weight loss used. The condition is temporary and normally remains unnoticeable. It indicates the growth of new hair, which literally pushes out the old hair. When your weight has stabilised, your follicles will re-grow. If you are prone to excess hair shedding, you are at greater risk of this happening whilst dieting.
Key2weight programmes do NOT advocate long term use of a Vlcd and by adding in healthy foods every four weeks or every day/weekend day (depending on which weight loss programme you are on) reduces the risk of the above happening. If you experience hair shedding, it is due to the physiological response to your actual weight loss process rather than the diet.
Hair shedding should not be confused with alopecia where hair comes out in patches, which is a medical condition needing treatment by a doctor.
If you have any concerns always seek the advice of your G.P.
Top of Page ^Why am I cold?
This is caused by a reduction in your metabolic rate and it is quite normal. You should move around more and keep warm. It is only a temporary side effect!
Top of Page ^Does losing weight accelerate the loss of lean tissue?
When losing weight quickly, research demonstrates that 75% of the weight lost on a very low calorie diet is from body-fat stores and 25% lean body mass (Saris H.M. 2001, Very-low-calorie-diets and sustained weight loss. Obesity Research 9: supplement 4, pp295 – 5301).
This is likely to be because weight is gained in the ratio of 75% fat to 25% lean tissue (the additional muscle and bone needed to carry the extra fat around). When you lose weight you no longer need the lean tissue gained to support the excess weight, so you’d expect this to be lost. After a few days on a low carbohydrate diet you’ll go into ketosis. While in ketosis, as long as you maintain an adequate intake of protein your body will burn fat for energy. If an adequate level of protein isn’t maintained, your body may break down muscle to provide an energy source. The Key2weight weight loss programme is designed to ensure that adequate levels of protein are maintained so there is no need to worry about this!
Top of Page ^Why am I am constipated?
Although Key2weight weight loss programmes have been designed to give you the normal amount of roughage that the body requires, less bulk is being consumed whilst on the diet. This can lead to less frequent bowel movements. If you feel any discomfort, please check you are hydrated and drinking plenty of water throughout the day. You could also try our water flavouring, which contain natural fibre.
If the constipation continues, we recommend taking a supplement like fibogel, ducolax or lactolose until it has subsided.
Top of Page ^Can I do the programme if I have high blood pressure?
Yes, you can go on a slimming diet but you must go to your G.P. regularly so that s/he can alter your medication accordingly whilst using meal replacement products. In fact, as you lose weight quickly, you could see a significant drop in blood pressure because the problem is often compounded in overweight people.
Top of Page ^Can I do the programme if I have high cholesterol?
Yes, you can. Soya based meal replacement products are effective in reducing cholesterol levels; blood cholesterol can reduce by as much as 25% and blood fats by 40% whilst on a Vlcd.
Top of Page ^I have a thyroid condition – is this a problem?
No, it’s ok to embark on a meal replacement diet but you must see your doctor regularly so that s/he can adjust your medication as you lose weight fast.
Top of Page ^Can I take diuretics?
NO! Taking diuretics could seriously deplete your potassium levels and can result in tiredness, weakness and dizziness. Ask your doctor to help you choose a more suitable weight loss programme.
Top of Page ^Will weight loss affect my periods?
Whilst on a Key2weight meal replacement programme there could be a temporary change in the menstrual cycle. This is because the hormones around the middle are in charge. Periods may stop, become more or less frequent or become heavier or lighter. The changes are temporary and things will return to normal when the diet is finished and energy intake is increased. In any case, obesity carries the same risks, which can be reduced by weight loss.
Top of Page ^Does my metabolism change as I lose weight?
Your metabolic rate is the rate at which your body uses kilocalories. It is affected by age, gender, exercise, metabolic disorders and body size. Even when at rest, your body needs energy to carry out the basic functions vital for life, which is known as your basic metabolic rate. A person with a bigger body size will need to intake more food/energy just to carry out these basic functions. Once you’ve lost your weight, your body will need fewer kilocalories to keep it running; any extra kilocalories will be stored. Weight-loss programmes such as Key2weight don’t produce losses in metabolic rate beyond that expected from the loss of weight.
Top of Page ^Nutrition
What if my BMI is 30 or more?
If you are on the Total Balance programme, using four Key2weight food packs a day, you will be getting at least 100% of the Recommended Daily Allowance (RDA) of vitamins, minerals and trace elements from the food packs.
Top of Page ^What if my BMI is between 25 and 30?
If you are on the Social or Family Balance programme (or during your food week on Total Balance), using three Key2weight food packs a day plus a conventional meal, the food packs will provide 75% of your Recommended Daily Allowance (RDA) of vitamins, minerals and trace elements. The other 25% will come from the conventional meal that you eat.
Top of Page ^What does my body need?
To stay healthy the human body needs the recommended daily allowance of the nutrients listed below:
Top of Page ^- Fibre helps keep the digestive system healthy and may play a role in reducing the risk of heart disease.
- Protein is essential for growth and repair of the body.
- Carbohydrate is a source of energy.
- Fats have many important functions, including storage of fat soluble vitamins, brain development and keeping the immune system healthy.
Vitamins
- Vitamin A is essential for your skin and mucous membranes (in your nose, lungs and gut). It’s also needed for normal growth, night vision and the immune system.
- B Vitamins (B1, B2, B3, B5, B6) are essential for digesting and producing energy from food, as well as being important for growth and repair of tissues, healthy skin, heart, brain and nervous system.
- Vitamin C is a protective antioxidant vitamin, vital for good wound healing and a healthy immune system. It assists with the absorption of iron from foods.
- Vitamin D is essential for strong, healthy bones, teeth and cartilage, because it helps your body to absorb calcium and phosphorus. It may also help protect against cancer.
- Vitamin E is an important antioxidant vitamin, protecting the body from potentially damaging free radicals.
- Vitamin K enables your blood to clot when you cut yourself, and it also helps to build strong bones.
- Vitamin B12 is vital for the metabolism of protein, the production of red blood cells and DNA, and for maintaining a healthy nervous system.
- Folate (folacin, folic acid) is a B-complex vitamin that helps in the production of red blood cells and DNA. It enables your body to metabolise protein in foods and produce amino acids that are used to build new body tissue. It’s particularly important for pregnancy and can prevent risk of birth defects in the unborn baby.
Minerals
- Calcium is essential to build healthy bones and teeth. It also plays a vital role for nerves and muscle function as well as blood clotting and blood pressure.
- Magnesium is essential for energy production and to maintain strong teeth and bones, as well as helping nerve function.
- Phosphorous is essential for healthy bones, teeth and muscle as well as playing a role in energy metabolism and cell membranes.
- Iron is a key component of haemoglobin in red blood cells. Haemoglobin carries oxygen around the blood and protects us against iron deficiency – anaemia. Iron also plays a role in energy metabolism and enzyme function.
- Sodium plays a vital role in regulation of fluid balance and blood pressure.
- Iodine functions as part of thyroid hormones. These control metabolic processes such as temperature regulation. It is also important for neurological development and energy metabolism.
- Potassium is also important for regulation of fluid balance as well as playing a role in acid/base regulation, muscle contractions, cellular functions including nervous function and the heartbeat. Potassium may also have a role in regulation of blood pressure.
- Zinc is essential for growth and repair of tissues, healthy skin, reproductive development, the immune system and plays a role in your sense of smell and taste.
- Chloride helps regulate fluids in the body and is an essential part of digestive juices.
