Very Low-Calorie Diet (VLCD) Guide: Rules, Benefits & Foods to Eat

Explore the VLCD guide with rules, benefits, risks and meal plans to boost your healthy weight loss journey efficiently.
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Understanding the Very Low-Calorie Diet (VLCD)

 

  • Definition: A VLCD is a dietary regimen that drastically limits daily calorie intake, usually to less than 800 calories per day, in order to create a significant energy deficit.
  • Purpose: It is designed to trigger a state where the body begins to use its fat stores for energy, resulting in rapid weight loss.
  • Application: This diet is typically used as a short-term intervention for individuals who require significant, quickly achieved weight loss and is always undertaken under strict medical supervision.
  • Dietary Composition: The regimen emphasizes a balanced mix of nutrients including adequate protein, essential vitamins, and minerals, while minimizing fats and carbohydrates. Often, supplementation may be necessary to meet the body's nutritional requirements during the period of restricted calorie intake.
  • Monitoring: Due to its highly restrictive nature, regular medical monitoring is essential to ensure that nutrient deficiencies or other health issues do not occur during its use.

 

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Very Low-Calorie Diet (VLCD) Risks

Improved Metabolic Health

 

Following a VLCD may enhance metabolic parameters such as blood sugar control and cholesterol levels, contributing to reduced risk of diabetes and cardiovascular diseases.

woman laying on a field of grass smiling

Very Low-Calorie Diet (VLCD) Benefits

Rapid Weight Loss

 

A VLCD can lead to significant weight loss in a short period, offering an effective jumpstart for weight management, especially in cases where immediate health improvements are required.

Boost Your Progress with our Weight Loss Medication for Better Fat Loss

Learn More

What to Eat on Very Low-Calorie Diet (VLCD)

Ketogenic VLCD

 

This approach blends the principles of a ketogenic diet with very low-calorie intake. It emphasizes high fat and moderate protein consumption while drastically limiting carbohydrates to promote ketosis, aiding rapid fat loss and appetite suppression.

 

High-Protein VLCD

 

This diet focuses on a high intake of lean proteins to help preserve muscle mass during calorie restriction. By combining high-quality protein sources with low overall calories, it aims to boost satiety, support metabolic health, and facilitate weight loss.

 

Plant-Based VLCD

 

Centering on nutrient-dense, low-calorie plant foods, this diet emphasizes vegetables, fruits, legumes, and whole grains. It is designed to provide essential vitamins and antioxidants while maintaining a very low caloric intake for effective weight loss.

 

Intermittent Fasting VLCD

 

This variation integrates intermittent fasting protocols with a very low-calorie diet. By restricting the eating window and significantly lowering daily calories, it seeks to enhance metabolic efficiency and promote rapid weight loss while managing hunger levels.

 

Your health matters. Lose weight safely and efffectively with Curex

gr.

Carbohydrates

gr.

Sugar

gr.

Fats

gr.

Proteins

Calories

 

Understanding the Very Low-Calorie Diet (VLCD)

 

  • Definition: A VLCD is a dietary regimen that drastically limits daily calorie intake, usually to less than 800 calories per day, in order to create a significant energy deficit.
  • Purpose: It is designed to trigger a state where the body begins to use its fat stores for energy, resulting in rapid weight loss.
  • Application: This diet is typically used as a short-term intervention for individuals who require significant, quickly achieved weight loss and is always undertaken under strict medical supervision.
  • Dietary Composition: The regimen emphasizes a balanced mix of nutrients including adequate protein, essential vitamins, and minerals, while minimizing fats and carbohydrates. Often, supplementation may be necessary to meet the body's nutritional requirements during the period of restricted calorie intake.
  • Monitoring: Due to its highly restrictive nature, regular medical monitoring is essential to ensure that nutrient deficiencies or other health issues do not occur during its use.

 

Combine supplements for faster results—try our meds

Learn More

Very Low-Calorie Diet (VLCD) Risks

Day 7

 

Breakfast: 1 cup non-fat Greek yogurt with a teaspoon of chia seeds.

Mid-Morning Snack: A small apple or pear.

Lunch: Steamed mixed vegetables paired with 3 oz lean protein (chicken or tofu) on a bed of leafy greens.

Afternoon Snack: A few celery sticks with a dab of mustard.

Dinner: A bowl of clear vegetable broth enriched with spinach, mushrooms, and a sprinkle of herbs.

 
woman laying on a field of grass smiling

7-Day Very Low-Calorie Diet (VLCD) Plan

Nutrient Deficiencies

 

VLCDs can lead to insufficient intake of essential nutrients, vitamins, and minerals, increasing the risk of deficiencies if not properly supplemented or planned.

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Common Very Low-Calorie Diet (VLCD) Mistakes

Types of Very Low-Calorie Diet (VLCD)

Metabolic Slowdown

 

Reducing calorie intake drastically may decrease the metabolic rate as the body adapts to conserve energy, making long-term weight management more challenging.

What to Avoid on Very Low-Calorie Diet (VLCD)

Muscle Loss

 

Very low-calorie diets can lead to loss of lean muscle mass, as the body may break down muscle tissue for energy, impacting overall strength and metabolic health.

What Is Very Low-Calorie Diet (VLCD)?

Day 5

 

Breakfast: Protein shake blended with unsweetened almond milk and a few mixed berries.

Mid-Morning Snack: A small kiwi fruit.

Lunch: Zucchini noodles tossed with a low-calorie tomato sauce and lean minced turkey.

Afternoon Snack: Fresh raw bell pepper slices.

Dinner: Poached chicken breast served with steamed green beans and a side of mixed vegetables.

 

Combine supplements for faster results—try our meds

Learn More

Very Low-Calorie Diet (VLCD) Benefits

 

Essential VLCD Guidelines

 
  • Seek Medical Supervision: A very low-calorie diet is intense; always consult with a healthcare professional to ensure it’s safe based on your personal health conditions and nutritional needs.
  • Ensure Nutrient Balance: Although low in calories, your meals must include adequate proteins, vitamins, minerals, and healthy fats to prevent nutrient deficiencies.
  • Plan Structured Meals: Design a meal plan with small, frequent meals that focus on lean proteins, vegetables, and low-glycemic carbohydrates to stabilize blood sugar levels.
  • Prioritize Hydration: Drink plenty of water throughout the day to support metabolism and promote satiety, and consider including low-calorie fluids like herbal teas.
  • Monitor Portion Sizes: Use appropriate portion control to avoid hidden calories, even from nutrient-dense foods.
  • Regular Health Monitoring: Track your weight, energy levels, and overall wellbeing, adjusting your diet if any adverse effects occur.
  • Adopt a Gradual Transition: Transition slowly into and out of a VLCD to avert metabolic shock and ensure long-term, healthy weight management.
  • Set Realistic Goals: Understand the limitations of a VLCD, set measurable goals, and plan for sustainable eating habits after the diet ends.
  • Include Physical Activity: Incorporate appropriate forms of exercise, such as low-impact aerobic activities or strength training, as recommended by your professional.
  • Utilize Counseling and Support: Engage with nutrition experts or support groups to manage the psychological challenges that often accompany a drastic reduction in calorie intake.
 

Boost Your Progress with our Weight Loss Medication for Better Fat Loss

Learn More

Rapid Weight Loss

 

A VLCD can lead to significant weight loss in a short period, offering an effective jumpstart for weight management, especially in cases where immediate health improvements are required.

Improved Metabolic Health

 

Following a VLCD may enhance metabolic parameters such as blood sugar control and cholesterol levels, contributing to reduced risk of diabetes and cardiovascular diseases.

Enhanced Appetite Control

 

VLCDs can help regulate hunger hormones, leading to decreased appetite. This can assist individuals in managing caloric intake and maintaining adherence to the dietary plan.

Supercharge weight loss: pair whey with our meds

What to Eat on Very Low-Calorie Diet (VLCD)

Ketogenic VLCD

 

This approach blends the principles of a ketogenic diet with very low-calorie intake. It emphasizes high fat and moderate protein consumption while drastically limiting carbohydrates to promote ketosis, aiding rapid fat loss and appetite suppression.

 

High-Protein VLCD

 

This diet focuses on a high intake of lean proteins to help preserve muscle mass during calorie restriction. By combining high-quality protein sources with low overall calories, it aims to boost satiety, support metabolic health, and facilitate weight loss.

 

Plant-Based VLCD

 

Centering on nutrient-dense, low-calorie plant foods, this diet emphasizes vegetables, fruits, legumes, and whole grains. It is designed to provide essential vitamins and antioxidants while maintaining a very low caloric intake for effective weight loss.

 

Intermittent Fasting VLCD

 

This variation integrates intermittent fasting protocols with a very low-calorie diet. By restricting the eating window and significantly lowering daily calories, it seeks to enhance metabolic efficiency and promote rapid weight loss while managing hunger levels.

 

Your health matters. Lose weight safely and effectively with Curex

Very Low-Calorie Diet (VLCD) Basic Rules

Day 6

 

Breakfast: Egg white scramble with diced tomatoes, spinach, and mushrooms.

Mid-Morning Snack: A small handful of grape tomatoes.

Lunch: Spinach salad with 3 oz grilled fish (or tofu) and a drizzle of lemon-citrus dressing.

Afternoon Snack: Carrot sticks with a light sprinkle of herbs.

Dinner: A small serving of lentil soup enriched with assorted non-starchy vegetables and a side of steamed greens.

 

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How fast can I lose weight on a VLCD?

Day 1

 

Breakfast: 1 cup non‐fat Greek yogurt mixed with a small handful of berries, and a cup of herbal tea or black coffee.

Mid-Morning Snack: 1 small apple.

Lunch: A large mixed salad (leafy greens, cucumbers, tomatoes) topped with 3 oz grilled chicken breast and lemon vinaigrette.

Afternoon Snack: A cup of assorted raw vegetables (carrot and celery sticks) with a squeeze of lemon.

Dinner: 3 oz steamed white fish with a generous serving of steamed broccoli and cauliflower.

 

Is a VLCD safe in the long run?

Day 2

 

Breakfast: Egg white omelet with spinach and mushrooms, prepared with cooking spray.

Mid-Morning Snack: A small bowl of cucumber slices.

Lunch: Turkey breast lettuce wrap with sliced bell peppers and a drizzle of mustard.

Afternoon Snack: A few cherry tomatoes and a sprinkle of salt and pepper.

Dinner: Grilled tofu (or lean meat substitute) with a side of roasted cauliflower and green beans.

 

What foods are allowed on a VLCD?

Day 3

 

Breakfast: Smoothie made with a scoop of protein powder, unsweetened almond milk, and a handful of spinach.

Mid-Morning Snack: 1 small pear.

Lunch: Broth-based vegetable soup loaded with non-starchy vegetables and a side salad dressed with lemon juice.

Afternoon Snack: Celery sticks with a light smear of mustard.

Dinner: Baked cod served with steamed asparagus and a squeeze of fresh lemon.

 

Day 4

 

Breakfast: 1/2 cup low-fat cottage cheese with sliced tomatoes and a pinch of salt.

Mid-Morning Snack: A small handful of raw bell pepper strips.

Lunch: A bowl of clear vegetable broth enriched with tofu and leafy greens.

Afternoon Snack: A small orange.

Dinner: Grilled shrimp over mixed greens with a light citrus dressing.

 

Still have questions? Our weight-loss meds have answers

Ketogenic VLCD

 

This approach blends the principles of a ketogenic diet with very low-calorie intake. It emphasizes high fat and moderate protein consumption while drastically limiting carbohydrates to promote ketosis, aiding rapid fat loss and appetite suppression.

 

High-Protein VLCD

 

This diet focuses on a high intake of lean proteins to help preserve muscle mass during calorie restriction. By combining high-quality protein sources with low overall calories, it aims to boost satiety, support metabolic health, and facilitate weight loss.

 

Plant-Based VLCD

 

Centering on nutrient-dense, low-calorie plant foods, this diet emphasizes vegetables, fruits, legumes, and whole grains. It is designed to provide essential vitamins and antioxidants while maintaining a very low caloric intake for effective weight loss.

 

Intermittent Fasting VLCD

 

This variation integrates intermittent fasting protocols with a very low-calorie diet. By restricting the eating window and significantly lowering daily calories, it seeks to enhance metabolic efficiency and promote rapid weight loss while managing hunger levels.

 

Boost Any Diet with our Weight Loss Medication for Better Fat Loss

Learn More

Very Low-Calorie Diet (VLCD) Benefits

Rapid Weight Loss

 

A VLCD can lead to significant weight loss in a short period, offering an effective jumpstart for weight management, especially in cases where immediate health improvements are required.

Improved Metabolic Health

 

Following a VLCD may enhance metabolic parameters such as blood sugar control and cholesterol levels, contributing to reduced risk of diabetes and cardiovascular diseases.

Enhanced Appetite Control

 

VLCDs can help regulate hunger hormones, leading to decreased appetite. This can assist individuals in managing caloric intake and maintaining adherence to the dietary plan.

Nutrient Deficiencies

 

VLCDs can lead to insufficient intake of essential nutrients, vitamins, and minerals, increasing the risk of deficiencies if not properly supplemented or planned.

Metabolic Slowdown

 

Reducing calorie intake drastically may decrease the metabolic rate as the body adapts to conserve energy, making long-term weight management more challenging.

Muscle Loss

 

Very low-calorie diets can lead to loss of lean muscle mass, as the body may break down muscle tissue for energy, impacting overall strength and metabolic health.

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What to Eat on Very Low-Calorie Diet (VLCD)

 

Foods and Beverages to Avoid

 
  • Highly Processed Foods: These foods often contain excess salt, sugars, unhealthy fats, and additives that can trigger inflammation and disrupt metabolism.
  • Refined Carbohydrates: White bread, pastries, and similar items spike blood sugar levels and offer little nutritional benefit.
  • Sugary Beverages: Sodas, energy drinks, and even fruit juices with added sugar can rapidly increase calorie intake and lead to weight gain and other metabolic issues.
  • Trans Fats: Found in many fried foods and commercially baked goods, trans fats are known to negatively impact heart health.
  • Excessive Salt: High salt intake is linked to increased blood pressure and can strain cardiovascular health.
 

General Lifestyle Factors to Avoid

 
  • Chronic Stress: Long-term stress can harm your hormonal balance and interfere with sleep. Emphasize techniques like deep breathing, meditation, or physical exercise to manage stress effectively.
  • Irregular Sleep Patterns: Poor or inconsistent sleep interferes with metabolic recovery and cognitive function. Aim for a balanced routine with 7-9 hours of quality sleep each night.
  • Sedentary Behavior: Extended periods of inactivity can contribute to various chronic diseases. Incorporate physical activity into your daily routine, even if it's short walks or stretching sessions throughout the day.
  • Excessive Screen Time: Spending too many hours on screens can impair sleep, contribute to eye strain, and reduce time available for physical activities. Seek a healthy balance by scheduling screen-free time.
  • Skipping Regular Meals: Skipping meals can lead to overeating later and negatively impact the body's metabolism. Regular, balanced meals help maintain energy levels and proper nutrient intake.
 

Simple Changes, Stunning Results—Combine Your Diet with Our Weight Loss Medication

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Very Low-Calorie Diet (VLCD) Risks

Day 1

 

Breakfast: 1 cup non‐fat Greek yogurt mixed with a small handful of berries, and a cup of herbal tea or black coffee.

Mid-Morning Snack: 1 small apple.

Lunch: A large mixed salad (leafy greens, cucumbers, tomatoes) topped with 3 oz grilled chicken breast and lemon vinaigrette.

Afternoon Snack: A cup of assorted raw vegetables (carrot and celery sticks) with a squeeze of lemon.

Dinner: 3 oz steamed white fish with a generous serving of steamed broccoli and cauliflower.

 

Day 2

 

Breakfast: Egg white omelet with spinach and mushrooms, prepared with cooking spray.

Mid-Morning Snack: A small bowl of cucumber slices.

Lunch: Turkey breast lettuce wrap with sliced bell peppers and a drizzle of mustard.

Afternoon Snack: A few cherry tomatoes and a sprinkle of salt and pepper.

Dinner: Grilled tofu (or lean meat substitute) with a side of roasted cauliflower and green beans.

 

Day 3

 

Breakfast: Smoothie made with a scoop of protein powder, unsweetened almond milk, and a handful of spinach.

Mid-Morning Snack: 1 small pear.

Lunch: Broth-based vegetable soup loaded with non-starchy vegetables and a side salad dressed with lemon juice.

Afternoon Snack: Celery sticks with a light smear of mustard.

Dinner: Baked cod served with steamed asparagus and a squeeze of fresh lemon.

 

Day 4

 

Breakfast: 1/2 cup low-fat cottage cheese with sliced tomatoes and a pinch of salt.

Mid-Morning Snack: A small handful of raw bell pepper strips.

Lunch: A bowl of clear vegetable broth enriched with tofu and leafy greens.

Afternoon Snack: A small orange.

Dinner: Grilled shrimp over mixed greens with a light citrus dressing.

 

Day 5

 

Breakfast: Protein shake blended with unsweetened almond milk and a few mixed berries.

Mid-Morning Snack: A small kiwi fruit.

Lunch: Zucchini noodles tossed with a low-calorie tomato sauce and lean minced turkey.

Afternoon Snack: Fresh raw bell pepper slices.

Dinner: Poached chicken breast served with steamed green beans and a side of mixed vegetables.

 

Day 6

 

Breakfast: Egg white scramble with diced tomatoes, spinach, and mushrooms.

Mid-Morning Snack: A small handful of grape tomatoes.

Lunch: Spinach salad with 3 oz grilled fish (or tofu) and a drizzle of lemon-citrus dressing.

Afternoon Snack: Carrot sticks with a light sprinkle of herbs.

Dinner: A small serving of lentil soup enriched with assorted non-starchy vegetables and a side of steamed greens.

 

Day 7

 

Breakfast: 1 cup non-fat Greek yogurt with a teaspoon of chia seeds.

Mid-Morning Snack: A small apple or pear.

Lunch: Steamed mixed vegetables paired with 3 oz lean protein (chicken or tofu) on a bed of leafy greens.

Afternoon Snack: A few celery sticks with a dab of mustard.

Dinner: A bowl of clear vegetable broth enriched with spinach, mushrooms, and a sprinkle of herbs.

 

Achieve your maximum potential: combine this plan with our weight loss medication

woman laying on a field of grass smiling

Very Low-Calorie Diet (VLCD) Guide: Rules, Benefits & Foods to Eat

 

Understanding the Very Low-Calorie Diet (VLCD)

 

  • Definition: A VLCD is a dietary regimen that drastically limits daily calorie intake, usually to less than 800 calories per day, in order to create a significant energy deficit.
  • Purpose: It is designed to trigger a state where the body begins to use its fat stores for energy, resulting in rapid weight loss.
  • Application: This diet is typically used as a short-term intervention for individuals who require significant, quickly achieved weight loss and is always undertaken under strict medical supervision.
  • Dietary Composition: The regimen emphasizes a balanced mix of nutrients including adequate protein, essential vitamins, and minerals, while minimizing fats and carbohydrates. Often, supplementation may be necessary to meet the body's nutritional requirements during the period of restricted calorie intake.
  • Monitoring: Due to its highly restrictive nature, regular medical monitoring is essential to ensure that nutrient deficiencies or other health issues do not occur during its use.

 

Ketogenic VLCD

 

This approach blends the principles of a ketogenic diet with very low-calorie intake. It emphasizes high fat and moderate protein consumption while drastically limiting carbohydrates to promote ketosis, aiding rapid fat loss and appetite suppression.

 

High-Protein VLCD

 

This diet focuses on a high intake of lean proteins to help preserve muscle mass during calorie restriction. By combining high-quality protein sources with low overall calories, it aims to boost satiety, support metabolic health, and facilitate weight loss.

 

Plant-Based VLCD

 

Centering on nutrient-dense, low-calorie plant foods, this diet emphasizes vegetables, fruits, legumes, and whole grains. It is designed to provide essential vitamins and antioxidants while maintaining a very low caloric intake for effective weight loss.

 

Intermittent Fasting VLCD

 

This variation integrates intermittent fasting protocols with a very low-calorie diet. By restricting the eating window and significantly lowering daily calories, it seeks to enhance metabolic efficiency and promote rapid weight loss while managing hunger levels.

 

 

Understanding VLCD Weight Loss

 

  • Rapid but Variable: On a VLCD, you might lose around 1.5-3 kg per week, though results vary based on individual metabolism, starting weight, and adherence.
  • Short-term Use: VLCDs are often recommended only for limited periods and under professional supervision.
  • Health Priority: Consult your doctor before beginning to ensure it is safe, as extreme calorie restriction may lead to nutrient deficiencies.

 

 

Understanding VLCD Safety

 

  • VLCD Definition: A Very Low-Calorie Diet drastically limits calorie intake, typically 400-800 calories daily.
  • Short-term Benefits: Can trigger rapid weight loss and improve certain metabolic markers when medically supervised.
  • Long-term Considerations: Extended use may lead to nutritional deficiencies, muscle loss, and metabolic disturbances.
  • Recommendation: VLCDs are generally safe only for short periods under strict supervision; a balanced, nutrient-dense diet is preferable long term.

 

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Very Low-Calorie Diet (VLCD) Benefits

 

Understanding the Very Low-Calorie Diet (VLCD)

 

  • Definition: A VLCD is a dietary regimen that drastically limits daily calorie intake, usually to less than 800 calories per day, in order to create a significant energy deficit.
  • Purpose: It is designed to trigger a state where the body begins to use its fat stores for energy, resulting in rapid weight loss.
  • Application: This diet is typically used as a short-term intervention for individuals who require significant, quickly achieved weight loss and is always undertaken under strict medical supervision.
  • Dietary Composition: The regimen emphasizes a balanced mix of nutrients including adequate protein, essential vitamins, and minerals, while minimizing fats and carbohydrates. Often, supplementation may be necessary to meet the body's nutritional requirements during the period of restricted calorie intake.
  • Monitoring: Due to its highly restrictive nature, regular medical monitoring is essential to ensure that nutrient deficiencies or other health issues do not occur during its use.

 

Our weight loss medication is designed to tackle slow fat burning so you can shed those extra inches – get started now.

Learn More

Very Low-Calorie Diet (VLCD) Risks

Rapid Weight Loss

 

A VLCD can lead to significant weight loss in a short period, offering an effective jumpstart for weight management, especially in cases where immediate health improvements are required.

Improved Metabolic Health

 

Following a VLCD may enhance metabolic parameters such as blood sugar control and cholesterol levels, contributing to reduced risk of diabetes and cardiovascular diseases.

Enhanced Appetite Control

 

VLCDs can help regulate hunger hormones, leading to decreased appetite. This can assist individuals in managing caloric intake and maintaining adherence to the dietary plan.

Nutrient Deficiencies

 

VLCDs can lead to insufficient intake of essential nutrients, vitamins, and minerals, increasing the risk of deficiencies if not properly supplemented or planned.

Metabolic Slowdown

 

Reducing calorie intake drastically may decrease the metabolic rate as the body adapts to conserve energy, making long-term weight management more challenging.

Muscle Loss

 

Very low-calorie diets can lead to loss of lean muscle mass, as the body may break down muscle tissue for energy, impacting overall strength and metabolic health.

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Our weight loss medication helps boost your metabolism even when nutritional gaps hold you back.

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Essential VLCD Guidelines

 
  • Seek Medical Supervision: A very low-calorie diet is intense; always consult with a healthcare professional to ensure it’s safe based on your personal health conditions and nutritional needs.
  • Ensure Nutrient Balance: Although low in calories, your meals must include adequate proteins, vitamins, minerals, and healthy fats to prevent nutrient deficiencies.
  • Plan Structured Meals: Design a meal plan with small, frequent meals that focus on lean proteins, vegetables, and low-glycemic carbohydrates to stabilize blood sugar levels.
  • Prioritize Hydration: Drink plenty of water throughout the day to support metabolism and promote satiety, and consider including low-calorie fluids like herbal teas.
  • Monitor Portion Sizes: Use appropriate portion control to avoid hidden calories, even from nutrient-dense foods.
  • Regular Health Monitoring: Track your weight, energy levels, and overall wellbeing, adjusting your diet if any adverse effects occur.
  • Adopt a Gradual Transition: Transition slowly into and out of a VLCD to avert metabolic shock and ensure long-term, healthy weight management.
  • Set Realistic Goals: Understand the limitations of a VLCD, set measurable goals, and plan for sustainable eating habits after the diet ends.
  • Include Physical Activity: Incorporate appropriate forms of exercise, such as low-impact aerobic activities or strength training, as recommended by your professional.
  • Utilize Counseling and Support: Engage with nutrition experts or support groups to manage the psychological challenges that often accompany a drastic reduction in calorie intake.
 

Combine supplements for faster results—try our meds

Learn More

What to Eat on Very Low-Calorie Diet (VLCD)

 

Foods and Beverages to Avoid

 
  • Highly Processed Foods: These foods often contain excess salt, sugars, unhealthy fats, and additives that can trigger inflammation and disrupt metabolism.
  • Refined Carbohydrates: White bread, pastries, and similar items spike blood sugar levels and offer little nutritional benefit.
  • Sugary Beverages: Sodas, energy drinks, and even fruit juices with added sugar can rapidly increase calorie intake and lead to weight gain and other metabolic issues.
  • Trans Fats: Found in many fried foods and commercially baked goods, trans fats are known to negatively impact heart health.
  • Excessive Salt: High salt intake is linked to increased blood pressure and can strain cardiovascular health.
 

General Lifestyle Factors to Avoid

 
  • Chronic Stress: Long-term stress can harm your hormonal balance and interfere with sleep. Emphasize techniques like deep breathing, meditation, or physical exercise to manage stress effectively.
  • Irregular Sleep Patterns: Poor or inconsistent sleep interferes with metabolic recovery and cognitive function. Aim for a balanced routine with 7-9 hours of quality sleep each night.
  • Sedentary Behavior: Extended periods of inactivity can contribute to various chronic diseases. Incorporate physical activity into your daily routine, even if it's short walks or stretching sessions throughout the day.
  • Excessive Screen Time: Spending too many hours on screens can impair sleep, contribute to eye strain, and reduce time available for physical activities. Seek a healthy balance by scheduling screen-free time.
  • Skipping Regular Meals: Skipping meals can lead to overeating later and negatively impact the body's metabolism. Regular, balanced meals help maintain energy levels and proper nutrient intake.
 

How fast can I lose weight on a VLCD?

Day 1

 

Breakfast: 1 cup non‐fat Greek yogurt mixed with a small handful of berries, and a cup of herbal tea or black coffee.

Mid-Morning Snack: 1 small apple.

Lunch: A large mixed salad (leafy greens, cucumbers, tomatoes) topped with 3 oz grilled chicken breast and lemon vinaigrette.

Afternoon Snack: A cup of assorted raw vegetables (carrot and celery sticks) with a squeeze of lemon.

Dinner: 3 oz steamed white fish with a generous serving of steamed broccoli and cauliflower.

 

Is a VLCD safe in the long run?

Day 2

 

Breakfast: Egg white omelet with spinach and mushrooms, prepared with cooking spray.

Mid-Morning Snack: A small bowl of cucumber slices.

Lunch: Turkey breast lettuce wrap with sliced bell peppers and a drizzle of mustard.

Afternoon Snack: A few cherry tomatoes and a sprinkle of salt and pepper.

Dinner: Grilled tofu (or lean meat substitute) with a side of roasted cauliflower and green beans.

 

What foods are allowed on a VLCD?

Day 3

 

Breakfast: Smoothie made with a scoop of protein powder, unsweetened almond milk, and a handful of spinach.

Mid-Morning Snack: 1 small pear.

Lunch: Broth-based vegetable soup loaded with non-starchy vegetables and a side salad dressed with lemon juice.

Afternoon Snack: Celery sticks with a light smear of mustard.

Dinner: Baked cod served with steamed asparagus and a squeeze of fresh lemon.

 

Still have questions?

We have answers. Book a consultation

Still have questions? Our weight-loss meds have answers

What Is Very Low-Calorie Diet (VLCD)?

 

Understanding the Very Low-Calorie Diet (VLCD)

 

  • Definition: A VLCD is a dietary regimen that drastically limits daily calorie intake, usually to less than 800 calories per day, in order to create a significant energy deficit.
  • Purpose: It is designed to trigger a state where the body begins to use its fat stores for energy, resulting in rapid weight loss.
  • Application: This diet is typically used as a short-term intervention for individuals who require significant, quickly achieved weight loss and is always undertaken under strict medical supervision.
  • Dietary Composition: The regimen emphasizes a balanced mix of nutrients including adequate protein, essential vitamins, and minerals, while minimizing fats and carbohydrates. Often, supplementation may be necessary to meet the body's nutritional requirements during the period of restricted calorie intake.
  • Monitoring: Due to its highly restrictive nature, regular medical monitoring is essential to ensure that nutrient deficiencies or other health issues do not occur during its use.

 

Our weight loss medication is designed to tackle slow fat burning so you can shed those extra inches – get started now.

Learn More

Very Low-Calorie Diet (VLCD) Benefits

Rapid Weight Loss

 

A VLCD can lead to significant weight loss in a short period, offering an effective jumpstart for weight management, especially in cases where immediate health improvements are required.

Improved Metabolic Health

 

Following a VLCD may enhance metabolic parameters such as blood sugar control and cholesterol levels, contributing to reduced risk of diabetes and cardiovascular diseases.

Enhanced Appetite Control

 

VLCDs can help regulate hunger hormones, leading to decreased appetite. This can assist individuals in managing caloric intake and maintaining adherence to the dietary plan.

Very Low-Calorie Diet (VLCD) Risks

Nutrient Deficiencies

 

VLCDs can lead to insufficient intake of essential nutrients, vitamins, and minerals, increasing the risk of deficiencies if not properly supplemented or planned.

Metabolic Slowdown

 

Reducing calorie intake drastically may decrease the metabolic rate as the body adapts to conserve energy, making long-term weight management more challenging.

Muscle Loss

 

Very low-calorie diets can lead to loss of lean muscle mass, as the body may break down muscle tissue for energy, impacting overall strength and metabolic health.

Very Low-Calorie Diet (VLCD) Basic Rules

 

Essential VLCD Guidelines

 
  • Seek Medical Supervision: A very low-calorie diet is intense; always consult with a healthcare professional to ensure it’s safe based on your personal health conditions and nutritional needs.
  • Ensure Nutrient Balance: Although low in calories, your meals must include adequate proteins, vitamins, minerals, and healthy fats to prevent nutrient deficiencies.
  • Plan Structured Meals: Design a meal plan with small, frequent meals that focus on lean proteins, vegetables, and low-glycemic carbohydrates to stabilize blood sugar levels.
  • Prioritize Hydration: Drink plenty of water throughout the day to support metabolism and promote satiety, and consider including low-calorie fluids like herbal teas.
  • Monitor Portion Sizes: Use appropriate portion control to avoid hidden calories, even from nutrient-dense foods.
  • Regular Health Monitoring: Track your weight, energy levels, and overall wellbeing, adjusting your diet if any adverse effects occur.
  • Adopt a Gradual Transition: Transition slowly into and out of a VLCD to avert metabolic shock and ensure long-term, healthy weight management.
  • Set Realistic Goals: Understand the limitations of a VLCD, set measurable goals, and plan for sustainable eating habits after the diet ends.
  • Include Physical Activity: Incorporate appropriate forms of exercise, such as low-impact aerobic activities or strength training, as recommended by your professional.
  • Utilize Counseling and Support: Engage with nutrition experts or support groups to manage the psychological challenges that often accompany a drastic reduction in calorie intake.
 

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Types of Very Low-Calorie Diet (VLCD)

Ketogenic VLCD

 

This approach blends the principles of a ketogenic diet with very low-calorie intake. It emphasizes high fat and moderate protein consumption while drastically limiting carbohydrates to promote ketosis, aiding rapid fat loss and appetite suppression.

 

High-Protein VLCD

 

This diet focuses on a high intake of lean proteins to help preserve muscle mass during calorie restriction. By combining high-quality protein sources with low overall calories, it aims to boost satiety, support metabolic health, and facilitate weight loss.

 

Plant-Based VLCD

 

Centering on nutrient-dense, low-calorie plant foods, this diet emphasizes vegetables, fruits, legumes, and whole grains. It is designed to provide essential vitamins and antioxidants while maintaining a very low caloric intake for effective weight loss.

 

Intermittent Fasting VLCD

 

This variation integrates intermittent fasting protocols with a very low-calorie diet. By restricting the eating window and significantly lowering daily calories, it seeks to enhance metabolic efficiency and promote rapid weight loss while managing hunger levels.

 

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What to Eat on Very Low-Calorie Diet (VLCD)

Leafy Greens

 

Low in calories and rich in vitamins, leafy greens such as spinach, kale, and romaine lettuce are staples on a VLCD. They provide volume and essential nutrients without a high-caloric load.

Cruciferous Vegetables

 

Vegetables like broccoli, cauliflower, and Brussels sprouts offer high fiber, vitamins, and antioxidants, making them ideal for a VLCD while promoting satiety.

Lean Protein

 

Sources such as skinless chicken breast, turkey, and tofu are important for preserving muscle mass. They are low in calories compared to their fat content while still delivering essential amino acids.

High-Water Content Fruits

 

Fruits like berries, watermelon, and citrus are low in calories and rich in water and fiber, helping you stay hydrated and satisfied on a VLCD.

Low-Fat Dairy

 

Options such as low-fat Greek yogurt and cottage cheese provide protein and calcium with fewer calories and minimal fat, supporting overall nutrient intake on a VLCD.

Herbal Teas

 

Herbal teas, such as green tea or chamomile, are naturally low in calories and can help boost metabolism and hydration, complementing a VLCD regimen.

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7-Day Very Low-Calorie Diet (VLCD) Plan

Day 1

 

Breakfast: 1 cup non‐fat Greek yogurt mixed with a small handful of berries, and a cup of herbal tea or black coffee.

Mid-Morning Snack: 1 small apple.

Lunch: A large mixed salad (leafy greens, cucumbers, tomatoes) topped with 3 oz grilled chicken breast and lemon vinaigrette.

Afternoon Snack: A cup of assorted raw vegetables (carrot and celery sticks) with a squeeze of lemon.

Dinner: 3 oz steamed white fish with a generous serving of steamed broccoli and cauliflower.

 

Day 2

 

Breakfast: Egg white omelet with spinach and mushrooms, prepared with cooking spray.

Mid-Morning Snack: A small bowl of cucumber slices.

Lunch: Turkey breast lettuce wrap with sliced bell peppers and a drizzle of mustard.

Afternoon Snack: A few cherry tomatoes and a sprinkle of salt and pepper.

Dinner: Grilled tofu (or lean meat substitute) with a side of roasted cauliflower and green beans.

 

Day 3

 

Breakfast: Smoothie made with a scoop of protein powder, unsweetened almond milk, and a handful of spinach.

Mid-Morning Snack: 1 small pear.

Lunch: Broth-based vegetable soup loaded with non-starchy vegetables and a side salad dressed with lemon juice.

Afternoon Snack: Celery sticks with a light smear of mustard.

Dinner: Baked cod served with steamed asparagus and a squeeze of fresh lemon.

 

Day 4

 

Breakfast: 1/2 cup low-fat cottage cheese with sliced tomatoes and a pinch of salt.

Mid-Morning Snack: A small handful of raw bell pepper strips.

Lunch: A bowl of clear vegetable broth enriched with tofu and leafy greens.

Afternoon Snack: A small orange.

Dinner: Grilled shrimp over mixed greens with a light citrus dressing.

 

Day 5

 

Breakfast: Protein shake blended with unsweetened almond milk and a few mixed berries.

Mid-Morning Snack: A small kiwi fruit.

Lunch: Zucchini noodles tossed with a low-calorie tomato sauce and lean minced turkey.

Afternoon Snack: Fresh raw bell pepper slices.

Dinner: Poached chicken breast served with steamed green beans and a side of mixed vegetables.

 

Day 6

 

Breakfast: Egg white scramble with diced tomatoes, spinach, and mushrooms.

Mid-Morning Snack: A small handful of grape tomatoes.

Lunch: Spinach salad with 3 oz grilled fish (or tofu) and a drizzle of lemon-citrus dressing.

Afternoon Snack: Carrot sticks with a light sprinkle of herbs.

Dinner: A small serving of lentil soup enriched with assorted non-starchy vegetables and a side of steamed greens.

 

Day 7

 

Breakfast: 1 cup non-fat Greek yogurt with a teaspoon of chia seeds.

Mid-Morning Snack: A small apple or pear.

Lunch: Steamed mixed vegetables paired with 3 oz lean protein (chicken or tofu) on a bed of leafy greens.

Afternoon Snack: A few celery sticks with a dab of mustard.

Dinner: A bowl of clear vegetable broth enriched with spinach, mushrooms, and a sprinkle of herbs.

 

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What to Avoid on Very Low-Calorie Diet (VLCD)

 

Foods and Beverages to Avoid

 
  • Highly Processed Foods: These foods often contain excess salt, sugars, unhealthy fats, and additives that can trigger inflammation and disrupt metabolism.
  • Refined Carbohydrates: White bread, pastries, and similar items spike blood sugar levels and offer little nutritional benefit.
  • Sugary Beverages: Sodas, energy drinks, and even fruit juices with added sugar can rapidly increase calorie intake and lead to weight gain and other metabolic issues.
  • Trans Fats: Found in many fried foods and commercially baked goods, trans fats are known to negatively impact heart health.
  • Excessive Salt: High salt intake is linked to increased blood pressure and can strain cardiovascular health.
 

General Lifestyle Factors to Avoid

 
  • Chronic Stress: Long-term stress can harm your hormonal balance and interfere with sleep. Emphasize techniques like deep breathing, meditation, or physical exercise to manage stress effectively.
  • Irregular Sleep Patterns: Poor or inconsistent sleep interferes with metabolic recovery and cognitive function. Aim for a balanced routine with 7-9 hours of quality sleep each night.
  • Sedentary Behavior: Extended periods of inactivity can contribute to various chronic diseases. Incorporate physical activity into your daily routine, even if it's short walks or stretching sessions throughout the day.
  • Excessive Screen Time: Spending too many hours on screens can impair sleep, contribute to eye strain, and reduce time available for physical activities. Seek a healthy balance by scheduling screen-free time.
  • Skipping Regular Meals: Skipping meals can lead to overeating later and negatively impact the body's metabolism. Regular, balanced meals help maintain energy levels and proper nutrient intake.
 

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Common Very Low-Calorie Diet (VLCD) Mistakes

Overly Restrictive Calorie Intake

 

Reducing calories too drastically can lead to nutrient deficiencies, metabolic slowdown, and a decrease in energy levels, making it harder to sustain the diet over time.

Inadequate Protein Consumption

 

Failing to include a sufficient amount of protein in a very low-calorie diet can cause muscle loss and negatively impact overall metabolic health.

Neglecting Micronutrient Balance

 

When calories are extremely limited, it becomes challenging to obtain all necessary vitamins and minerals, increasing the risk of deficiencies and associated health issues.

Lack of Long-Term Planning

 

Implementing a VLCD without a strategy for transitioning back to a sustainable eating plan can result in rapid weight regain and potential negative impacts on overall health.

How fast can I lose weight on a VLCD?

 

Understanding VLCD Weight Loss

 

  • Rapid but Variable: On a VLCD, you might lose around 1.5-3 kg per week, though results vary based on individual metabolism, starting weight, and adherence.
  • Short-term Use: VLCDs are often recommended only for limited periods and under professional supervision.
  • Health Priority: Consult your doctor before beginning to ensure it is safe, as extreme calorie restriction may lead to nutrient deficiencies.

 

Is a VLCD safe in the long run?

 

Understanding VLCD Safety

 

  • VLCD Definition: A Very Low-Calorie Diet drastically limits calorie intake, typically 400-800 calories daily.
  • Short-term Benefits: Can trigger rapid weight loss and improve certain metabolic markers when medically supervised.
  • Long-term Considerations: Extended use may lead to nutritional deficiencies, muscle loss, and metabolic disturbances.
  • Recommendation: VLCDs are generally safe only for short periods under strict supervision; a balanced, nutrient-dense diet is preferable long term.

 

What foods are allowed on a VLCD?

 

Allowed Foods

 

  • Veggies: Non-starchy options like spinach, broccoli, and zucchini offer volume with low calories.
  • Proteins: Lean choices such as chicken breast, fish, egg whites, or tofu help maintain muscle while keeping calories low.
  • Fruits: Small servings of low-calorie fruits like berries add vitamins and flavor.
  • Fats: Minimal amounts of healthy fats (e.g., olive oil, avocado) are acceptable.

 

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Rapid Weight Loss

 

A VLCD can lead to significant weight loss in a short period, offering an effective jumpstart for weight management, especially in cases where immediate health improvements are required.

Improved Metabolic Health

 

Following a VLCD may enhance metabolic parameters such as blood sugar control and cholesterol levels, contributing to reduced risk of diabetes and cardiovascular diseases.

Enhanced Appetite Control

 

VLCDs can help regulate hunger hormones, leading to decreased appetite. This can assist individuals in managing caloric intake and maintaining adherence to the dietary plan.

Nutrient Deficiencies

 

VLCDs can lead to insufficient intake of essential nutrients, vitamins, and minerals, increasing the risk of deficiencies if not properly supplemented or planned.

Metabolic Slowdown

 

Reducing calorie intake drastically may decrease the metabolic rate as the body adapts to conserve energy, making long-term weight management more challenging.

Muscle Loss

 

Very low-calorie diets can lead to loss of lean muscle mass, as the body may break down muscle tissue for energy, impacting overall strength and metabolic health.

Rapid Weight Loss

 

A VLCD can lead to significant weight loss in a short period, offering an effective jumpstart for weight management, especially in cases where immediate health improvements are required.

Improved Metabolic Health

 

Following a VLCD may enhance metabolic parameters such as blood sugar control and cholesterol levels, contributing to reduced risk of diabetes and cardiovascular diseases.

Enhanced Appetite Control

 

VLCDs can help regulate hunger hormones, leading to decreased appetite. This can assist individuals in managing caloric intake and maintaining adherence to the dietary plan.

Nutrient Deficiencies

 

VLCDs can lead to insufficient intake of essential nutrients, vitamins, and minerals, increasing the risk of deficiencies if not properly supplemented or planned.

Metabolic Slowdown

 

Reducing calorie intake drastically may decrease the metabolic rate as the body adapts to conserve energy, making long-term weight management more challenging.

Muscle Loss

 

Very low-calorie diets can lead to loss of lean muscle mass, as the body may break down muscle tissue for energy, impacting overall strength and metabolic health.

woman laying on a field of grass smiling

Very Low-Calorie Diet (VLCD) Benefits

 

Foods and Beverages to Avoid

 
  • Highly Processed Foods: These foods often contain excess salt, sugars, unhealthy fats, and additives that can trigger inflammation and disrupt metabolism.
  • Refined Carbohydrates: White bread, pastries, and similar items spike blood sugar levels and offer little nutritional benefit.
  • Sugary Beverages: Sodas, energy drinks, and even fruit juices with added sugar can rapidly increase calorie intake and lead to weight gain and other metabolic issues.
  • Trans Fats: Found in many fried foods and commercially baked goods, trans fats are known to negatively impact heart health.
  • Excessive Salt: High salt intake is linked to increased blood pressure and can strain cardiovascular health.
 

General Lifestyle Factors to Avoid

 
  • Chronic Stress: Long-term stress can harm your hormonal balance and interfere with sleep. Emphasize techniques like deep breathing, meditation, or physical exercise to manage stress effectively.
  • Irregular Sleep Patterns: Poor or inconsistent sleep interferes with metabolic recovery and cognitive function. Aim for a balanced routine with 7-9 hours of quality sleep each night.
  • Sedentary Behavior: Extended periods of inactivity can contribute to various chronic diseases. Incorporate physical activity into your daily routine, even if it's short walks or stretching sessions throughout the day.
  • Excessive Screen Time: Spending too many hours on screens can impair sleep, contribute to eye strain, and reduce time available for physical activities. Seek a healthy balance by scheduling screen-free time.
  • Skipping Regular Meals: Skipping meals can lead to overeating later and negatively impact the body's metabolism. Regular, balanced meals help maintain energy levels and proper nutrient intake.
 

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Our providers may also recommend medications such as metformin or supplements such as vitamin B12. We recognize the importance of managing side effects, so your care plan may include medication to alleviate them.

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Do your plans include prescriptions and medications?

Curex plans cover everything from reviewing your medical intake to providing prescription medications, with free shipping included. There are no extra or hidden charges. Prescriptions are issued only after a medical provider reviews your information to confirm that the medication is suitable for you. Our service includes continuous support and regular follow-ups to ensure your treatment stays on track.

Our clinicians may order labs and additional medications for you, which would not be covered by the plan but for which you can use your insurance.

Please note: Compounded medications are tailored to individual needs or used in case of shortages, but they are not FDA-approved for safety or effectiveness. A prescription is required. Results may vary from person to person.

What medications do your providers prescribe?

We prioritize a personalized approach to your health. If your medical provider prescribes medication, options may include GLP-1 treatments such as compounded semaglutide (the active ingredient in Wegovy®* and Ozempic®*). Our providers prescribe only combination treatments not available at your local pharmacy that may include vitamin B12, etc. to help you achieve your goals faster.

Depending on your treatment goals, other medications such as metformin may also be considered. We recognize the importance of managing side effects, so your care plan might include medication to ease symptoms like nausea. Your well-being is always our top priority!

Please note that compounded medications are customized to meet individual patient needs and are not FDA-approved for safety or effectiveness. A prescription is necessary. Results may vary from person to person.

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Will I be prescribed semaglutide if I sign up?

Your health journey is unique, and we tailor our care to match. Any prescriptions, including semaglutide, will be based on the expert assessment of the medical provider matched with you through our platform. You can trust that your treatment plan will be personalized to fit your specific needs. And if semaglutide is not prescribed, we will provide a full refund.

What is compounded medication?

Compounding involves creating customized medications to meet the specific needs of individual patients. For instance, a patient may require a liquid version of a medication that is only available in tablet form. Pharmacies can also compound medications using FDA-approved drugs that are on the FDA’s shortage list.

These compounded medications are made by state-licensed pharmacies that follow both federal and state regulations, including quality standards. However, when compounded in accordance with these laws, these medications are not subject to FDA approval and are not evaluated for safety or effectiveness.

Is compounded medication the same as generic medication?

Compounded medications differ from generic drugs. Generics require FDA approval by demonstrating bio-equivalence to the brand-name drug. In contrast, compounded medications are not FDA-approved. They are made based on a personalized prescription that may not be commercially available elsewhere or when a drug appears on the FDA’s shortage list. Compounding pharmacies must have the proper licensed facilities and comply with state and federal regulations before dispensing these medications.

Is insurance required?

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Can I pay with an FSA or HSA card?

Yes! You can pay with your HSA or FSA card.

How much does treatment cost?

Semaglutide Injections:

Prices for semaglutide start at only $149 per month for weekly doses of 0.25mg and 0.5mg. You can cancel anytime. Some people experience weight loss at these doses and higher doses aren't advisable due to a higher risk of side effects. If you need a higher dose to achieve your weight loss goals, we offer higher-dose plans for 1mg, 1.7mg and 2.4mg of semaglutide for an additional $50 per month for each plan.

Tirzepatide Injections:

Prices for tirzepatide start at only $249 per month for weekly doses of 2.5mg and 5mg of tirzepatide.You can cancel anytime. Some people experience weight loss at these doses and higher doses aren't advisable due to a higher risk of side effects. If you need a higher dose to achieve your weight loss goals, we offer higher-dose plans for 7.5mg, 10mg and 12.5mg of tirzepatide for an additional $100 per month for each plan.

Semaglutide Tablets:

Prices for semaglutide tablets start at only $149 per month for daily doses of 2mg. You can cancel anytime. Some people experience weight loss at this dose and higher doses aren't advisable due to a higher risk of side effects. If you need a higher dose to achieve your weight loss goals, we offer higher-dose plans for 4mg and 8mg of semaglutide daily for an additional $50 per month for each plan.

Tirzepatide Tablets:

Prices for tirzepatide start at only $199 per month for daily dosees of 3mg of tirzepatide. You can cancel anytime. Some people experience weight loss at these doses and higher doses aren't advisable due to a higher risk of side effects. If you need a higher dose to achieve your weight loss goals, we offer higher-dose plans for 6mg and 12 mg of tirzepatide daily for an additional $100 per month for each plan.

Can you prescribe Ozempic®* or Wegovy®*?

Our providers focus on personalized medications and dosages that aren’t commercially available at your local pharmacy. While we don’t prescribe Ozempic®* or Wegovy®* directly, we may prescribe treatments containing the same active ingredient. These medications are specially compounded for you by a licensed pharmacy to meet your specific needs.

Are video visits with a provider required?

Our providers will review your information 100% online. Depending on where you live and the specifics of your medical history, our providers may require you to have a video visit or asynchronous visit via text message. If prescribed, you’ll get unlimited online access to message your provider as needed for follow-ups, adjustments, and answers to your questions.

What states do you serve?

Currently, we do not serve Arkansas, Connecticut, and New Mexico. However, we are always working to expand our reach, so stay in touch with us at hi@getcurex.com.

How fast can I lose weight on a VLCD?

Day 1

 

Breakfast: 1 cup non‐fat Greek yogurt mixed with a small handful of berries, and a cup of herbal tea or black coffee.

Mid-Morning Snack: 1 small apple.

Lunch: A large mixed salad (leafy greens, cucumbers, tomatoes) topped with 3 oz grilled chicken breast and lemon vinaigrette.

Afternoon Snack: A cup of assorted raw vegetables (carrot and celery sticks) with a squeeze of lemon.

Dinner: 3 oz steamed white fish with a generous serving of steamed broccoli and cauliflower.

 
Is a VLCD safe in the long run?

Day 2

 

Breakfast: Egg white omelet with spinach and mushrooms, prepared with cooking spray.

Mid-Morning Snack: A small bowl of cucumber slices.

Lunch: Turkey breast lettuce wrap with sliced bell peppers and a drizzle of mustard.

Afternoon Snack: A few cherry tomatoes and a sprinkle of salt and pepper.

Dinner: Grilled tofu (or lean meat substitute) with a side of roasted cauliflower and green beans.

 
What foods are allowed on a VLCD?

Day 3

 

Breakfast: Smoothie made with a scoop of protein powder, unsweetened almond milk, and a handful of spinach.

Mid-Morning Snack: 1 small pear.

Lunch: Broth-based vegetable soup loaded with non-starchy vegetables and a side salad dressed with lemon juice.

Afternoon Snack: Celery sticks with a light smear of mustard.

Dinner: Baked cod served with steamed asparagus and a squeeze of fresh lemon.

 

Day 4

 

Breakfast: 1/2 cup low-fat cottage cheese with sliced tomatoes and a pinch of salt.

Mid-Morning Snack: A small handful of raw bell pepper strips.

Lunch: A bowl of clear vegetable broth enriched with tofu and leafy greens.

Afternoon Snack: A small orange.

Dinner: Grilled shrimp over mixed greens with a light citrus dressing.

 
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