Losing weight is often easier said than done, and a lot of people simply give up after not seeing fast results. On the other hand, people will lose a significant amount of weight very quickly, but through a diet that is doing their body more harm than good. At PronoKal, we aim to strike the perfect balance; a diet that is both healthy and sustainable for your body, and that will bring you exceptional results over the course of 90 days.
Our guide lays out a clear plan to follow and details what you should and shouldn't do and how you can make the most of your 90-day weight loss journey. If you have anything you would like to discuss with us, feel free to get in touch!
Introduction - Can you reach your target weight in 90 days through dieting?
Scientists have been trying to design the perfect weight loss formula for decades, but it is only with recent scientific adventures that a healthy and reliable option may have been discovered - the very low calorie ketogenic diet plan.
Medical professionals now understand that protein is one of the keys to establishing meaningful weight loss and long-term control. The medically supervised PronoKal Method draws on that latest nutrition science to offer a comprehensive programme for rapid, sustained weight loss. Many participants report reaching their target weight in 90 days or less, without the stresses and sacrifices required by many other diet plans.
The extensive range of PronoKal meals provides a rich and varied nutritional diet that enables you to lose weight without feeling hungry, and the effects can be felt in increased energy, improved mood, and enhanced mental clarity. This guide explains what happens when hard science is translated into a creative, rational, medically certified weight loss approach.
Why does 'crash dieting' fail?
On paper, ‘crash dieting’ seems like a logical weight loss approach. The average human body requires between 1,500 and 2,500 calories per day to function. Any more than this, without additional exercise, will result in weight gain. Any fewer, and the results are the opposite. As such, starving the body of calories can produce relatively swift weight loss. However, the results of simply cutting calories – for instance by skipping meals or limiting the diet to just one type of food – are often short-lasting, and crash dieting can generate a range of unwanted side effects including tiredness, hunger, muscle loss, electrolyte imbalances and, paradoxically, weight gain in the longer term.
A question of chemistry
The reason that crash dieting is ineffective is due to the complexities of body metabolism. A sudden reduction in calories causes our sugar stores to diminish and is followed by a fall in our blood sugar levels. This will lead to strong cravings to binge on foods full of sugar. If we don’t eat, the body attempts to compensate by using stored proteins—mostly those tied up in your muscles—which can be converted to glucose (sugar). Water is also lost. The
end result of a crash diet is to leave you feeling weak, tired, unfocused, and irritable. And, because much of the weight loss is due to a loss of water, that weight is rapidly regained when the diet is stopped. For these reasons, crash diets tend to be haphazard, unreliable, and prone to failure, even for the most dedicated dieters.
What is ketosis?
The ketogenic approach targets the metabolic issues that cause some diet strategies to fail. By definition, a ketogenic diet strictly limits carbohydrates whilst allowing the intake of healthy fats and proteins, with the ultimate goal of forcing the body to burn fat for fuel rather than relying on carbohydrates. If fat intake is also reduced, a keto diet will force the body to unlock its own reserves of fat, resulting in sustained weight loss.
What are ketone bodies?
Ketone bodies are produced by the liver when the body burns fat. They are normally present in the blood at very low concentrations. During a keto diet, the concentration of ketone bodies in the blood rises significantly. This has very positive effects, not only because it means you are burning fat, but also because these molecules have other
properties. They act on centres in the brain to reduce the sensation of hunger and to increase the feeling of well-being, making dieting considerably easier. They also have anti-inflammatory effects; inflammation makes it harder to lose weight because it increases appetite and insulin resistance. Inflammation is also the link between obesity
and chronic diseases such as diabetes, heart disease and cancer.
Insulin is the hormone that controls our blood sugar levels. It does this by pushing glucose (sugar) out of the blood and into the cells, where it is either used for energy or is converted to fat. Insulin stops the body from burning fat until sugar stores are running low. It also makes us hungrier for more sugary foods. This is a good strategy for preventing starvation ‘in the wild,’ where carbs are typically in short supply – we will feel the desire to eat carbs when they are available, and our fat stores will only be accessed when food is scarce.
Insulin resistance, a state in which the cells start to “ignore” some of the effects of insulin, can develop when our insulin levels are persistently elevated, as often happens with the typically carbohydrate-rich western diet. This will allow the blood sugar to rise, leading to a need for ever higher insulin levels to push the glucose into the cells, where any excess is stored as fat. These high insulin levels will make it very difficult to get that fat out again. Add to this the effect of insulin on the brain, increasing hunger and cravings, and we have a vicious circle that favours overeating and fat storage. So weight loss is extremely difficult.
Overcoming insulin resistance and forcing the body to change its energy approach
If we want to lose weight, we need to make it possible for the body to burn fat. Knowing that a diet that includes carbs will tend to stop the body burning fat, a logical approach would be to reduce the carbs in the diet. That will get the fat-burning mechanisms working. If we also reduce the fat content of the diet, then the body will have to burn fat from its own stores rather than fat from the diet.
What about protein?
Protein is essential for body functions and body structures. Consuming the right amount of protein is essential in any diet, to maintain normal body functions and to prevent muscle loss. When we eat protein, it also increases the feeling of fullness for longer, so we won’t feel so hungry. It is important not to eat too much protein, as whatever the body doesn’t need will be converted to fat. Very excessive protein intake can be harmful.
Recommended daily intake
Although many of us are familiar with the Recommended Daily Intake (RDI) for calories, fats, protein, carbs and other nutrients, this is more of a guide than a rule. Everyone carries their individual inherited matrix of genes and is exposed to different environmental factors during their lives. This means the RDIs will vary from person to
person, depending on factors such as age and lifestyle. It is essential to get the right amount of all the nutrients. For example, too little protein and you will lose muscle, too much and you could harm your liver or kidneys.
As we age, not only are there metabolic changes in the body (such as a poorer utilisation of protein) but also the intestine absorbs less protein. Older individuals therefore need a slightly higher protein intake to compensate for this, though always taking into account other factors, such as kidney function.
Can the diet help to reduce inflammation?
Acute inflammation is part of the body’s natural defences; this type of inflammation gets switched off when the threat has passed. Chronic inflammation happens when inflammation doesn’t get switched off and it can increase the risk of chronic disease. It also increases hunger and appetite.
The causes of chronic inflammation are numerous, and many are linked to diet. Excess fat accumulation provokes inflammation, as do high insulin levels, a gut microbiome altered by a poor diet, excess omega-6 fats and a lack of omega-3 fats, and other factors. So yes, diet is hugely important in the control of chronic inflammation.
Weight loss and a healthy, balanced diet will help to reduce inflammation, especially if calorie reduction is achieved by limiting carb intake, to reduce insulin levels. Entering ketosis will increase the levels of ketone bodies, known to have an anti-inflammatory effect. And a correct intake of vitamins and omega fats is also beneficial.
How does the PronoKal programme work?
The PronoKal PnK Method is a complete nutritional programme for improved health and weight loss. The aim is to ensure that the body receives 100% of the nutrients it requires for optimal biophysical well-being, whilst limiting calories sufficiently to provoke quality rapid weight loss – quality weight loss means that fat is lost rather than muscle or just water. Importantly, the programme includes dietary and lifestyle training to avoid weight regain.
A personalised approach to dieting
When it comes to weight loss, there is no such thing as a one-size-fits-all approach. Everyone is different, so each individual’s PronoKal diet plan is tailored to their unique, personalised requirements. This bespoke approach begins with a medical assessment involving biometric analysis to determine the nutritional balance you need to help you lose weight healthily, and continual monitoring by doctors and nutritionists ensures that the rapid weight loss is both optimised and safe.
What does a PronoKal keto diet involve?
The PronoKal menu features over 50 different food products, guaranteeing that there is something to suit every palate. These provide the protein the body needs. At the start of the programme, doctors prescribe the number of PronoKal meals necessary for you to receive the right amount of protein each day. These are eaten with a mix of vegetables to provide a calorie intake of under 700 calories per day, so weight loss is rapid. And as the diet is very low in carbohydrates, you will enter ketosis, and get all its advantages: a feeling of well-being, good mental focus, and an absence of hunger. Weight loss is therefore seen and felt very rapidly, but without the shock hunger pangs of many crash diets and without the cravings.
PronoKal was one of the first programmes to introduce natural anti-inflammatory ingredients to its diet. Omega-3 DHA is added to promote the formation of antiinflammatory chemicals by the immune system, blocking the stimuli that perpetuate chronic inflammation. This will facilitate weight loss and reduce the tendency to weight
What does a PronoKal diet feel like?
When the body is using energy optimally, the results can be profound. As a keto diet avoids the energy spikes and slumps caused by carbohydrates, participants in the PronoKal programme find they have good energy levels and sustained mental focus. You won’t feel the listlessness that comes from the low blood sugar associated with
conventional fasting or from skipping a meal. Whilst on the keto diet, other beneficial changes start to become apparent, and these have a positive feedback effect. For instance, the PronoKal approach often leads to improved digestion, which leads to better quality sleep, improving well-being and reducing stress; this will further enhance digestion and sleep quality, and so on. Also, a fall in mental stress will reduce the levels of a stress hormone called cortisol, which is implicated in weight gain – one of the causes of ‘comfort eating’.
Another important feature of the PronoKal diet is a feeling of fullness. Satiety can be affected by the types of food in the diet, the speed of eating, chronic inflammation, insulin resistance, and other mechanisms. These factors all affect the levels or activity of hormones such as ghrelin, insulin and leptin, and it is these hormones that act on the
satiety centres in the brain.
The PronoKal programme progressively corrects these alterations, ensuring that the hormones and their actions on the brain operate correctly. People performing the
PronoKal diet lose the feeling of hunger as they get into ketosis, and the feeling of fullness
develops progressively over a few more days. So, you can lose weight without feeling
hungry, even when losing weight rapidly; this really boosts motivation and makes it much
easier to stick to the diet and reach your target weight.
On-going, personalised support
Sustained, rapid weight loss involves more than simply adjusting dietary habits. Therefore, the PronoKal approach is a comprehensive programme that combines the required nutritional supplements with personalised motivational support and lifestyle advice. This includes supervision by a personal trainer, tailored lifestyle guidance, and unlimited nutritional advice. Support from our nutritionists begins from Day 1 and continues free of charge for two years to encourage long-lasting, sustainable new habits, and to avoid weight regain. Once someone becomes part of the PronoKal family, we are only ever a phone call away.
Why choose the PronoKal programme?
As it is both personalised and medically supervised, the PronoKal programme is ideal for many people wanting to lose weight safely for a range of health reasons. For instance, a keto diet can help those who need to lose weight rapidly to reduce the risk of type II diabetes, to improve their blood pressure, or to improve fertility. The PronoKal approach can be used for any weight loss requirement, such as preparing for an important event, or simply to look and feel healthier in the longer term.
Adopting a personalised nutrition regimen may also help to ensure health during important phases of biophysiological change, such as through the menopause, or to take control of the ageing process. Every individual following a PronoKal rapid weight loss diet will be supervised by an experienced medical team, ensuring that the programme is safe and tailored to their individual weight loss requirements and that they feel supported at all times.
Why is PronoKal the right option for me?
PronoKal fits in easily with a normal life. It’s easy to follow and is supported by a multidisciplinary medical team that ensures that the weight loss is rapid and safe. Importantly, PronoKal is about becoming your own nutrition expert; we teach you to be able to choose the healthy options of the foods you like, thus regaining control of your diet and ensuring your future health and well-being.
Weight loss can seem daunting, which is why a personalised, medically supervised, and scientifically proven approach to dieting is the most reliable. The PronoKal PnK Method is a ketogenic diet that produces rapid, sustained weight loss without hunger or cravings, leaving you looking and feeling great. Above all, PronoKal brings together great nutrition and lifestyle science with all the motivational support that you need to take control of
To find out more about how a keto diet can help you lose weight in 90 days, please call 0207 183 2391, or send us a message by clicking here.