19 Sep Essential Diet: Our Ketogenic ‘Soup And Shake’ Diet
Our clinic has offered protein-based ketogenic diets for over a decade now. They are very popular due to safe and effective, rapid fat loss without hunger and cravings. We launched Essential Diet to the UK market, and we’ve had countless clients who have found weight loss success with it over the last three years. Here’s everything you need to know about Essential Diet.
Wondering if Essential Diet is right for you? Book a complimentary call with one of our nutritionists today to find out more about how we can help you achieve your weight loss goals.
HOW DOES ESSENTIAL DIET WORK?
Essential Diet is a protein based, ketogenic diet. Specially made protein foods are provided for you, designed to facilitate rapid fat loss while preserving lean muscle. You’ll eat 4-6 of these products per day depending on your build. Alongside the protein foods you can eat a variety of low carb vegetables, salad, olive oil and natural dressings. We tailor the plan to your individual needs, goals, lifestyle and taste preferences. As with all diets, it’s not a one-size-fits-all solution, it’s a proven weight loss plan that we can make work for your body, lifestyle and nutritional needs.
WHAT IS A KETOGENIC DIET?
A ketogenic diet is one that reduces intake of carbohydrates in order to switch the body into a metabolic state known as ketosis. When available carbohydrates are vastly reduced the body prioritises burning fat as a primary energy source. It is a healthy and very efficient way to lose weight. In ketosis, the liver converts fats into ketones, which serve as an alternative fuel for the brain and muscles. This process not only encourages fat loss but can also help regulate appetite, support stable energy levels and reduce blood sugar fluctuations. Many people also report improved focus, sustained energy and better metabolic health. To find out more, check out our post: The Lowdown on Ketogenic Diets.
WHAT WILL I EAT?
There is a wide variety of different foods in the range and there’s something to suit everyone. Whether you’re a sweet or savoury person, you like to cook or need grab-and-go options, there’s something for you. The foods include drinks, bars, biscuits, omelettes, soups, pancakes, pastas and breads. All the foods are made from natural protein sources. The plan is designed to be flexible, so you can mix and match different items depending on your taste and lifestyle. Options like bars and shakes are perfect for busy days, while more substantial meals such as omelettes, pasta dishes and soups offer comfort and variety at home.
WILL I FEEL HUNGRY ON ESSENTIAL DIET?
One of the great benefits of ketogenic diets is that they vastly reduce appetite. Many of our clients report that their preoccupation with food disappears and some even find themselves having to set alarms in their phones to remind them to eat! In the first couple of days, as your body gets into ketosis, you may feel a little hungry but this soon passes.
HOW MUCH WEIGHT WILL I LOSE?
Everyone is different and therefore results can vary. However clients on Essential Diet typically lose 5kgs to one stone per month. Some people lose weight more rapidly, while some will lose it a little more slowly.
Of course, we will never allow our clients to compromise health and always ensure that your weight loss is safe and sustainable.
WILL I REGAIN WEIGHT AS SOON AS I STOP THE DIET?
As a clinic we are committed to not only supporting you in reaching your goal weight, but in maintaining your results long term. One of the main reasons that many low calorie diets result in weight regain is due to their lack of protein. When diets don’t provide optimal amounts of protein, you can lose muscle mass. As muscle is metabolically active and burns a lot of calories, when you lose muscle, you slow down your metabolic rate.
We will support you throughout your weight loss phase and into maintenance. Our Intelligent Weight Loss Method ensures you are comprehensively supported in overcoming your weight challenges, reaching your goal weight and maintaining it long term.
ARE THERE ANY SIDE EFFECTS?
Side effects are typically rare and mild when they do occur. Occasionally clients will experience mild headaches, changes in digestive function and hunger in the first couple of days. However, as soon as you enter ketosis and your body adapts, these soon subside.
There are many positive side effects. A lot of our clients notice improvements in their skin health, reduction in cellulite and reduced bloating. From a health perspective we often see improvements in blood sugar levels, reduction in blood pressure and improved liver function. Our clients often report that they sleep better and have more energy too.
I’M VEGETARIAN, CAN I DO ESSENTIAL DIET?
Yes! In fact Essential Diet works particularly well for vegetarians. It can be more challenging to consume optimal amounts of high quality protein on a vegetarian diet. On the other hand, many vegetarian meals are based on high amounts of starchy carbohydrates (think pasta, bread, rice). This is not supportive of weight loss. Essential Diet allows vegetarians to consume high quality vegetarian proteins while minimising carbohydrates and still enjoying a wide range of tasty foods.
Unfortunately, as many of the products use egg and milk proteins, the diet is not suitable for vegans.
HOW MUCH DOES IT COST?
Cost of the diet varies depending on the products you choose. A typical day consisting of the most popular products and the required supplements costs around £14.00. If you wish to minimise the amount of money you spend on products, we can happily guide you towards the most cost effective options. The cost reduces as you transition through the phases. As you reintroduce whole protein sources, your product spend will reduce accordingly.
HOW DOES IT COMPARE TO WEIGHT LOSS DRUGS?
Something we’re hearing more and more from clients is: ‘can’t I just take weight loss drugs?’. And yes, of course, many are now choosing to try drugs like Mounjaro and Ozempic. But while the outcomes (weight loss) are the same, the methods and longevity of results are very different. The Essential Diet plan differs significantly from weight loss drugs like Mounjaro in approach, effectiveness, and longevity outlooks. The Essential Diet focuses on natural protein-based foods, offering a structured, food-based method for weight loss that encourages sustainable eating habits without reliance on medications. It suits those wanting control over their diet with flexible meal options from drinks and bars to soups and pancakes. In contrast, Mounjaro is a prescription medication that mimics hormones to regulate insulin and appetite, leading to substantial weight loss — often around 20% of body weight over approximately 72 weeks in clinical trials. While Mounjaro can achieve faster and more dramatic results, it requires ongoing use and injections, with weight regain risk if treatment stops. The Essential Diet supports gradual, maintainable weight loss through lifestyle change and natural nutrition, potentially offering a longer-term sustainable approach without the medical dependency of weight loss drugs. Learn more about the side effects of weight loss drugs here.
HOW CAN I FIND OUT IF ESSENTIAL DIET IS RIGHT FOR ME?
If you’d like to find out if Essential Diet is right for you, we would love to explore that with you. Click on this link to book yourself in for a complimentary call. We can talk through your current challenges and establish whether Essential Diet is the right solution for you.