- Introduction
- How does it work?
- My First Week
- Mixing Key2weight Soups and Shakes
- Staying Well Hydrated
- What can I drink?
Introduction
The Key2weight diet is designed to help you lose weight quickly and safely. By using our nutritionally balanced food packs (alongside conventional food) and following your Total, Social or Family diet programme, you will soon achieve fast and motivating weight loss, and a healthier, happier lifestyle!You can also take advantage of the strategies described in the behaviour change section that will help you change your behaviour for the long term, thereby maintaining your weight loss.
How does it work?
If you eat fewer kilocalories than your body needs to function, it will eventually convert its fat stores and use this for energy. As this process takes place, you will lose weight quickly. If you take in too many kilocalories than your body requires, it will store them as fat.Your Key2weight diet plan is low enough in energy and carbohydrates to encourage your body to switch to burning its fat stores as its main source of energy, facilitating fast weight loss. Conversely, the diet contains sufficient protein to prevent any muscle reduction.
Unlike some diets, which don’t give you all the essential nutrients you need for good health, the Key2weight meal replacement plan has been structured to meet your daily nutritional requirements, so you can lose weight quickly and safely.
My First Week
Until you’re fully in ketosis (4-5 days), you can feel quite hungry, and you may experience some carbohydrate withdrawal symptoms such as headaches, lethargy and flu-like symptoms. Simple pain killers and drinking extra water will help. These side effects are only temporary and your body will soon adapt to your new meal replacement eating programme. After these first few days your body enters ketosis, your appetite will be suppressed and you will find it easier to stick to your Key2weight diet programme – you will not be hungry! You will begin to achieve rapid weight loss!Mixing Key2weight Soups and Shakes
Mix each shake with around 200-300ml of hot or cold water. Stir, whisk or shake well (Key2weight super shaker recommended – simply pour in the water, add the shake and SHAKE vigorously!)Do not use the shaker with hot water!
Mix the soups to a paste first with a small amount of cold water, then top up with boiling water (approximately 200-300ml). You can mix, whisk or blend the soups, whichever you prefer!
Mix the porridge in 120-150ml of water (146 calories) or skimmed milk (200 calories). Microwave on medium heat for 1 minute. Stir and then microwave for a further 1min-1min/30 seconds. Let stand for 2-3 minutes before eating.
Mix the spicy spaghetti in 125-150ml boiling water. Microwave on high (800W) for 2 minutes, stirring occasionally. Let stand for 2-3 minutes before eating.
Mix the cottage pie in 160-180ml of boiling water. Microwave on high for 30 seconds. Stir and microwave for a further 30 seconds. Let stand for 2-3 minutes before eating.
Once ready, eat within 15 minutes to ensure you’re getting the nutritional benefits – after this the water soluble vitamins in our soups/shakes/meal replacement products may start to deteriorate.
Top tip! Our handy Key2weight super shaker is great for your bag, ready to mix when you’re at work or out and about.
Staying Well Hydrated
When you are on a ketogenic eating plan such as Key2weight and you are restricting your intake of conventional foods, it is important to drink more fluids. There is no specific amount – it depends on your height, age and fat composition, etc. However, 2-3 litres could be considered a rough guide.The key is to be guided by your thirst and what feels comfortable for you! Drinking sufficient fluids is important to prevent dehydration and its side effects, which may include dizziness, headaches, fatigue, nausea and constipation, so learn to read the signs.
Never drink large quantities within a short period of time, and never drink to excess, over hydration can be extremely dangerous.
What can I drink?
Water! On all Key2weight diet programmes it is advised to drink plenty of water, either tap water, still or sparkling mineral water. Avoid flavoured water as it could interrupt the process of ketosis.Black coffee and tea from the leaf, such as breakfast tea, peppermint tea and green tea.
It is very important to stay well hydrated when you are on a low calorie or ketogenic diet so pay attention to what your body is telling you and drink when you feel thirsty!
What condiments can I add?
- Herbs (such as parsley, coriander or Italian seasoning), spices including curry powder and cumin and salt and pepper.
- Chilli sauce, soy sauce, vinegar, red tabasco sauce, worcester sauce and mustard.
- Tablet sweeteners for your coffee, tea or shakes.
What should I avoid?
- Diet drinks, herbal teas made from the flower or fruit and no chewing gum
- Alcohol
- Lemon
- All of these can affect ketosis
Possible Side Effects
Some people experience temporary side effects on very low calorie, meal replacement programmes such as Key2weight.Hunger cravings – this can occur in the first few days of the programme. However, once in ketosis, you will not be physically hungry because your body is fat burning. Remember to drink plenty of water at regular intervals throughout the day. If you think you are hungry, try a glass of water, it may just be thirst. Try drinking green/peppermint tea to help prevent cravings and keep hunger at bay. Keep busy – distractions can be good! Go for a walk, call a friend, take a bath, pamper yourself! Try to treat yourself in ways that do not involve food. Distractions allow your cravings to disappear and your conscious adult self to make the choices.
Constipation – because you’re having much less bulk in your diet, your bowel movements may be much less frequent. It could be that you have not drunk enough water regularly and have therefore become dehydrated. If you’re prone to constipation, it may be a good idea to get some over the counter medication such as ducolax, fybogel or lactulose. If the problems persist please see your G.P.
Cramps – Cramps can occur during rapid weight loss due to increased fluid input through your tissues. Staying well hydrated can help reduce them, or try adding a pinch of salt to your soups.
Feeling cold – Due to your slight reduction in metabolic rate, you may feel slightly colder, particularly in the hands and feet. This is a temporary side effect and wrapping up warmly, drinking warm water and becoming more active to encourage better circulation will all help.
Dry mouth/bad breath – Ketones are found in your urine, blood and breath. Excess ketones in your breath can cause a metallic, bittersweet taste and bad breath. This normally improves as the body settles down. Drinking lots of water to dilute the acetones helps.
Top Tip! Use a spray breath freshener or mouth wash to help you stay fresh! Also, brush your teeth and tongue regularly!
Medication
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.
