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If you’ve been curious about Very Low Calorie Ketogenic Diets (VLCKD) or the ProGen Method specifically, you might be asking yourself: “What does a typical eating day actually look like?” That’s a valid question especially in respect to a program that outlines an average weight loss of 7-10 kg per month and a feeling of great energy levels throughout the day and at the same time with no hunger pangs.
As someone who has worked with a lot of clients through the ProGen Method, I can tell you that one of the common surprises people experience within the process is the ease and satisfaction of their daily eating pattern. I will outline for you exactly what one day looks like to follow this scientifically backed weight loss program.
Understanding the ProGen diet
Before we jump into the daily meal plan (which we will get to next), it is important to fully understand how the ProGen Method is different from other weight loss plans. In the simplest terms, we adopt a Very Low Calorie Ketogenic Diet based on a specific formula: intake must be less than expenditure, with a specfific daily total caloric intake of less than 800 calories per day.
The macronutrient breakdown is very specific:
- Carbohydrates must be less than 50 grams per day.
- Fat must be 7-10 grams per day.
- Adequate protein intake (0.8-1.2g of protein/ kg of Ideal body weight).
- Essential vitamins and minerals.
This careful balance of macronutrients leads to ketosis, which affects how our body processes food as energy, with a very negative correlation to carbohydrate intake. Your body will become unbelievably efficient at burning fat for energy. The result is that your body will start utilizing its stored carbohydrates initially leading to water loss, and then tap into the fat stores to provide energy, which leads to almost weight loss and inch loss that can be sustained.
Your Eating Structure for the Day
A typical day on the ProGen Method is simple yet scientifically structured. It’s easy to set up a day of the ProGen Method.
You will have ProGen meals (morning, afternoon, evening, and dinner), approved veggies, and supplements.
ProGen Products: You’ll have ProGen meals that has 15 grams of protein that is of high biological value. You can choose any meal at any point of the day as per your convenience. These products have a different texture (regular or smoothie) and different flavors, and they are available in ready-to-eat or ready-to-cook forms as a meal. The variety is important to avoid boredom while providing your body with the exact carbs, proteins, fats, and energy needed to maintain ketosis while still preserving muscle mass.
Vegetables: You will also eat 500g of veggies throughout the day. These vegetables are grouped into A and B depending on their carb content. Group A has 0-5g of carbs per day, and it has to be limited to 400 g and Group B has 5-10 g of carbs in it, and only 100 g of it is allowed in a day. This can include a variety of gourds, cucumbers, leafy greens, and cruciferous vegetables, which will support ketosis. The key is you’re getting enough fiber, micronutrients, and carbs provided without disrupting fat breakdown.
Supplements:
There are 3 supplements to be taken throughout the day.
1) Sodium- During the Diet, your body enters ketosis and begins to burn stored fat for energy. In this process, glycogen stores get depleted, and along with them, your body naturally loses a lot of water and essential electrolytes, especially sodium.
To prevent symptoms of electrolyte imbalance, such as:
- Fatigue
- Dizziness or light-headedness
- Headaches
- Muscle cramps
- Brain fog or weakness
ProGen recommends 0.34 grams of sodium, three times a day (totaling around 1 gram/day). This helps to:
- Maintain fluid balance
- Support nerve and muscle function
- Reduce common keto side effects
- Promote better energy and focus
This dosage is carefully calculated to be safe, effective, and necessary for optimal functioning during a ketogenic, low-calorie phase, and also suits hypertensive patients.
2) DHA(Decosa hexanoic acid)– On the ProGen Method, fat intake will be mostly less than 10 grams of fat every day, so your body is going to be utilising lower amounts of essential fatty acids. Omega-3 fatty acids are called “essential” because your body cannot produce them; you must obtain them from either food or supplements.
During VLCKD, omega-3 supplementation is essential for the following reasons:
- It helps support better brain function and mental clarity while the body is going through its metabolic transition
- Essential fatty acids are needed to produce hormones, including those responsible for metabolism
- Omega-3s have anti-inflammatory actions that can help your body adapt to rapid fat loss.
- They will help keep healthy cell membranes throughout your weight loss phase
- These fatty acids promote cardiovascular health which is particularly important during phases of rapid body composition changes
3) Superminerals and vitamins– Since the VLCK Diet (Very Low-Calorie Ketogenic Diet) involves temporarily removing certain food groups like cereals, pulses, fruits, dairy, and starchy vegetables to induce rapid fat-burning and ketosis, it’s important to ensure your body still receives all the essential nutrients.
To bridge the nutritional gap, we provide a specially formulated multivitamin and mineral supplement with high bioavailability. This supplement is designed to deliver all the vital nutrients—such as B-complex, Vitamin C, D, E, calcium, magnesium, zinc, and electrolytes—in a calorie-free or very low-carb form, without disturbing ketosis.
This ensures:
- Your immunity, energy levels, and overall health stay supported
- There are no deficiencies despite the calorie restriction
- Your body continues to function optimally while burning fat efficiently
Hydration: While following the VLCK diet, it’s essential to drink at least 3 liters of water daily. This is because entering ketosis leads to water loss, primarily due to the depletion of glycogen (your body’s stored form of carbs, which holds water).
Adequate hydration helps to:
- Prevent electrolyte imbalances
- Reduce symptoms like brain fog, fatigue, and headaches
- Improve digestion and prevent constipation
- Flush out toxins and excess ketone bodies through the kidneys
Staying well-hydrated also supports fat metabolism and keeps you feeling energized and mentally clear throughout the diet.
What’s Behind the Effectiveness of This Daily Structure
- Triggers Rapid Ketosis
- The diet is extremely low in carbohydrates, which helps the body enter ketosis quickly.
- In ketosis, your body switches to burning stored fat for fuel instead of glucose.
- Preserves Lean Muscle Mass
- High-quality protein is evenly spaced across 4–5 meals a day.
- This ensures the body gets a steady supply of amino acids, protecting muscle while losing fat.
- Replaces Missing Nutrients Safely
- Since cereals, fruits, dairy, and pulses are avoided temporarily, the diet includes medical-grade supplements.
- These provide essential vitamins, minerals, electrolytes, and omega-3s, preventing nutritional deficiencies.
- Balances Hunger and Fat-Storing Hormones
- The structure helps stabilize insulin, ghrelin (hunger hormone), and leptin (satiety hormone).
- This leads to better appetite control and fewer cravings.
- Prevents Keto Side Effects with Hydration & Electrolytes
- Minimum 3 liters of water per day is advised to support:
- Detoxification
- Digestive health
- Prevention of symptoms like fatigue, headaches, or constipation
- Sodium (0.34 g, three times daily) is provided to maintain electrolyte balance.
- Follows a Guided, Phased Transition
- The program moves from:
- Phase 1: Rapid fat loss (VLCK)
- Phase 2–3: Reintroduction of natural foods
- Phase 4: Long-term weight maintenance
- Every stage is supervised by a trained dietitian, making the journey safe and personalized.
- Teaches Sustainable Lifestyle Habits
- Along with fat loss, the ProGen structure includes lifestyle coaching, mindful eating strategies, and emotional support.
- This helps avoid weight regain and creates long-term behavior change.
Monitoring & Adjustments
Once in every 15 days, you will also monitor your progress at the clinic using advanced body composition analysis. Again, this is an advanced reading, and while it is very precise, it looks at not only weight loss, but fat loss, and making sure that we are preserving muscle.
Also, at each appointment, it allows us to make changes to your daily eating plan, based on you, your progress, and your needs.
Preparing for Long-Term Success
A very special aspect of the ProGen Method, which starts from Day 1, is the sustainable maintenance. Your food plan does not just entail quick weight loss. It is about learning new habits and your responses to various foods and eating behaviors.
You will learn:
To read food labels
To know the different types of hunger
To work with varying motivation levels
To work around food monotony
To create habits that last and are sustainable for maintenance
Take away:
A day in ProGen Method/ VLCKD is structured but flexible, scientifically formulated but practically sustainable. It is not about deprivation or extreme restrictions; it is about providing your body with exactly what it needs to successfully burn fat while maintaining muscle and energy.
The critical thing to understand is that this is not just a temporary diet; it is a scientific system to retrain your body’s metabolism and your relationship with food. At every meal, in every ProGen product, in every serving of vegetables, your body is not just working for relative weight loss; it is working for long-term health and maintenance.
Whether you are still figuring out if the ProGen Method is right for you, or have already made the commitment to begin your journey, knowing how your daily eating protocol will look helps create realistic expectations and confidence in the process. With appropriate support, and a scientifically designed protocol, your daily eating protocol can be not just manageable, but actually enjoyable and sustainable.
REFERENCES-
Can I customize my meals on the ProGen VLCKD plan?
Absolutely. The ProGen diet is flexible within its structure. You can choose from various ProGen meals (smoothies or regular textures) and rotate approved vegetables. This variety helps maintain compliance and avoid boredom while still promoting ketosis and fat loss.
How does the ProGen Method differ from a regular ketogenic diet?
Unlike standard keto diets, the ProGen Method is a medically supervised very low-calorie ketogenic diet (VLCKD) with controlled macronutrient ratios, structured phases, and personalized support. It includes clinical monitoring and supplement protocols to ensure safe, rapid, and sustainable weight loss.
Is the ProGen VLCKD diet safe, and how are nutrient deficiencies avoided?
Yes, the ProGen Method is medically designed and includes essential supplements—such as sodium, DHA (omega-3), and super-minerals—to prevent any nutritional deficiencies while following a low-calorie keto plan. Regular clinic monitoring ensures safety and adjustments based on individual progress.
How much weight can I lose per month on VLCKD with the ProGen Method?
With proper adherence to the ProGen VLCKD plan, individuals can expect to lose an average of 7–10 kg per month. This is achieved through a scientifically formulated, very low-calorie ketogenic approach that triggers fast fat burning while preserving lean muscle.
About author-Dt. Swathi
Swathi is a clinical dietitian with over 3 years of expertise in nutrition and weight management. She focuses on crafting personalized nutrition plans tailored to help individuals manage obesity and chronic health conditions, including diabetes
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