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Eating My Way to Beach Body: 30 Day Keto Challenge

by ShanghaiWOWeng

Of all the diet fads, the Ketogenic diet has undoubtedly gained considerable attention for guaranteeing weight-loss in light of the low-carb diet craze that has blown up in recent years.  But is it really all that is cracked up to be? We decided to see for ourselves and partnered up with the genius’ behind WHEAT healthy eatery.

The Plan: Follow WHEAT’s 30-day Keto Diet Plan

The Challenge: To stick to their 30 days in-house nutritional programme to enhance current exercise routine.

The Goal:

  • to be in control of weight
  • to gain energy and maintain daily focus
  • to burn fat to maximize daily workouts


The Nutritionist

This diet makes drastic changes to your lifestyle and body which can be risky! WHEAT offers consultations and recommendations from their personal nutritionist which just brings a strong sense of safety and assurance to anyone experiencing doubts towards the diet.

The diet focuses on: 10% carbs, 30% protein, 60% healthy fats

Carlos is a personal trainer and Advanced Nutrition Specialist hailing from Madrid, Spain, with over 8 years of experience focusing on his clients’ nutrition.

Other benefits include:

1. Lose weight

2.Improve mental clarity and alertness (once in full ketosis stage)

3.Decrease hunger

4.Gain energy

5. Improves glucose. People following keto with type 2 diabetes found it can reduce the need for insulin


The Food

WHEAT put the same amount of energy and consideration into their food as they did into their platform. They are constantly looking to create and share new recipes that make healthy eating pleasurable and not something to dread. I was genuinely surprised each time I opened my meal container to see bright colors from the fresh vegetables and meats. If you’re like me and have never really been able to commit to a diet, I certainly had my moments of just wanting to quit but the meals were creative enough for me to stick to it for an entire month.


The Results

While I set out to drop a quick 10 pounds, I quickly surpassed it. I was down 10 pounds within three weeks and hit 15 pounds as I wrapped up my diet. It’s important to keep in mind that when you are on a low-carb diet of any type, you will lose several pounds in the first few days. That’s because your body is dropping water weight.

While different versions of the diet exist, all ban carb-rich foods. Some of these foods may be obvious: starches like breads, cereals, pasta, rice, and cookies; potatoes, corn, and other starchy vegetables; and fruit juices. I was absolutely ecstatic to hear that a good keto snack is CHEESE.

Nonetheless, one should expect with cutting out such a crucial food group several challenges in maintaining this intense diet. One specific hurdle to be wary of: the Keto flu which is essentially a combination of hunger, fatigue, low mood, irritability, constipation, headaches, and brain “fog” which can last anywhere from days to weeks.

I returned to normal eating over the weekend to celebrate my survival, I gained 4 pounds. Simply returning to eating carbs brought back the glorious water weight. Thankfully, Carlos can help you figure out the best way to wean off the diet for better results (be patient unlike me). Another fascinating result of the diet that I certainly feared would be an issue at the beginning was the rise in my energy levels. I had so much energy and I didn’t experience the typical mid-afternoon energy slumps. Gym time was a bit of a challenge. Without carbs, your body has to burn fat for energy, and some days, that will leave you feeling drained of energy during a workout. That’s OK. Stick with it, and try again tomorrow!

Address: 1990 Xinzha Lu, No. 5

WeChat: WheatCo

For nutrition information, you can email: and customer service will follow up


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DASH饮食: 对或错? | The DASH Diet: True or False


The DASH Eating Plan or DASH Diet, is a flexible eating plan that helps create a heart-healthy eating style for life. The DASH Diet was tied for the #1 best diet at the beginning of the year. But do you know why it’s good, what it’s good for, and if it’s for everyone? Let’s test your knowledge!


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This healthy meal service makes it easier to eat right

by TimeOut Shanghai

With excellent new restaurants opening on the daily, it’s hard enough to maintain a healthy diet in Shanghai. So anything that helps make things a little easier, we’re willing to give a try.

Enter WHEAT, a fast-casual food platform offering wholesome eats, fresh-made juices and smoothies and meal plans available via delivery and pick-up at its kitchen kiosks – the latest of which has set up shop on Xinzha Lu in Jingan.

Its meal plans can cater to specific dietary requirements like gluten-free, dairy-free, vegetarian, etc. Plans come with – or without, depending on which meals you want – breakfast, lunch, afternoon snack, dinner and delivery within 5km of north Jingan, all from 165RMB to 265RMB per day. Purchase meals day by day or months at a time, with the option to cancel or reschedule any plan with 24 hours’ notice.

If you know what you’re looking for in terms of caloric intake, you can select plans varying from 1,300Kcal to 2,500Kcal per day, but if have no idea about any of that stuff, WHEAT offers a free nutritional consultation form you can fill out, which a nutritionist will review and make recommendations accordingly.

The platform’s options include salads, wraps, pasta and various bowls – think açaí and smoothie bowls or black rice with salmon (you can also go DIY and create your own ‘power bowl’).

For those with a sweet tooth, it also has baked goods and desserts to choose from, like French chocolate mousse (30RMB) and Keto Muffins (30RMB).

Aside from good eats, WHEAT has a lineup of juices and protein smoothies from 45RMB, as well as protein coffees and ‘detox’ teas from around 23RMB and up.

If that’s all sounding like your cup of detox tea, this month customers will be entered into a lucky draw to win two Detox Challenge days with every order. Scan the QR code at the bottom of this post for more details and to stay tuned for more info on WHEAT’s meal plan challenges.

📍WHEAT, No 103, 1990 Xinzha Lu, near Wanhangdu Lu.

WHEAT is a healthy fast-casual food platform, providing wholesome food and beverages and meal plan deliveries via its digital restaurant ( and now through its pick-up open kitchen kiosks, including a location in North Jingan. 

Its team of nutritionists help create wholesome and nutritionally rich recipes and meal plans, and help advise on healthy lifestyle choices. For more info or to place an order, extract the QR code below. 



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