The Veeramachineni Rama Krishna Diet (VRK Diet) - its Principles and Benefits

The Veeramachineni Rama Krishna (VRK) diet, developed by an Indian nutritionist, has gained significant popularity due to its potential for weight loss and overall health improvement. 

This unique diet plan combines elements of the ketogenic diet with intermittent fasting, promising rapid weight loss and several other health benefits. 

In this article, we will delve into the principles of the VRK diet and explore its potential benefits for individuals seeking a structured approach to weight management and improved well-being.

Principles of the VRK Diet:

Ketogenic Approach: The VRK diet adopts a ketogenic approach, which involves reducing carbohydrate intake while increasing the consumption of healthy fats and moderate protein. By restricting carbohydrates, the body enters a state of ketosis, where it burns fat for fuel instead of glucose, leading to weight loss.

Intermittent Fasting: Another crucial aspect of the VRK diet is intermittent fasting, which involves alternating periods of eating and fasting. This practice helps regulate insulin levels, improve metabolic flexibility, and promote fat burning.

Elimination of Sugar and Grains: The VRK diet advocates for the elimination of refined sugar and grains from the diet. These food groups are known to cause spikes in blood sugar levels, leading to weight gain and various health issues. By eliminating them, the VRK diet aims to stabilize blood sugar levels and promote weight loss.

Emphasis on Natural, Whole Foods: The VRK diet encourages the consumption of natural, whole foods such as vegetables, fruits, nuts, seeds, lean meats, and healthy fats like olive oil and coconut oil. Processed foods, artificial sweeteners, and trans fats are strongly discouraged.

Benefits of the VRK Diet:

Weight Loss: The VRK diet's primary goal is weight loss, and many individuals have reported significant results. By following a low-carb, high-fat diet and incorporating intermittent fasting, the body is prompted to burn stored fat for energy, resulting in steady and sustainable weight loss.

Blood Sugar Regulation: By eliminating refined sugars and carbohydrates, the VRK diet can help regulate blood sugar levels. This can be particularly beneficial for individuals with insulin resistance or type 2 diabetes, as it promotes better glycemic control.

Increased Energy and Mental Clarity: Supporters of the VRK diet often report increased energy levels and improved mental clarity. The shift from relying on carbohydrates for energy to utilizing fat as a fuel source may provide a more consistent and sustained energy supply, leading to improved cognitive function.

Reduced Inflammation: The VRK diet's emphasis on whole foods and the elimination of processed and inflammatory foods may contribute to a reduction in systemic inflammation. Lowering inflammation levels has been linked to a decreased risk of chronic diseases, such as cardiovascular disease and certain types of cancer.

Improved Lipid Profile: Following the VRK diet may positively impact lipid profiles by reducing triglyceride levels and increasing HDL (good) cholesterol. This improvement in lipid profile can contribute to better heart health and a decreased risk of cardiovascular diseases.

Enhanced Mental Well-being: Some individuals on the VRK diet have reported improvements in mood and mental well-being. While research in this area is limited, the diet's focus on nutrient-dense foods and the potential stabilization of blood sugar levels may play a role in supporting mental health.

The VRK diet combines the ketogenic diet and intermittent fasting to help with weight loss and improve overall health.

It focuses on reducing carbs, cutting out sugar and grains, and emphasizing whole foods to optimize metabolism and maintain stable blood sugar levels.

Facts about VRK Diet for weight-loss

VRK Diet is now 6 Pillars:

Previously VRK Diet started with 4 pillars. With recent updates, 2 more pillars are added to the existing pillars ---making it as 6 pillars diet.

Pillar 1: 70 -to- 80 grams Direct Fat [10 - 15 grams each time]

Pillar 2:  90 ml Lemon Juice or 3 Lemons for Vitamin - C

Pillar 3:  4+ Litres of Water / Liquids

Pillar 4:  2 Multivitamin Capsules in Liquid Diet, 1 Capsule in Solid Diet

Pillar 5: 1000 Mg dosage Omega-3 fatty acid capsules [In earlier part of 4 Pillar Diet, but in current diet it is in 5th Pillar ]

Pillar 6: Take 15-20 grams Direct Fat and expose yourself 30-60 minutes to sunlight for Vitamin - D [ please note this is newly added pillar]

Discomforts Caused During Starting Days of Diet:

In Liquid Diet or Solid Diet since our body is changing from Carb to FAT Metabolism Headache, Sleeplessness, Uneasiness, Shivering, Mild Flue, Vomiting Sensation and Motions are very normal for first few days. If you can sustain, leave it.

Otherwise we can take medication / Tablets for them if not bearable.

Direct FAT must be taken as 10-15 grams per serving mixed in Hot Water or Clear Soups throughout the day.

Preparation of Vegetable Clear Soups during VRK Diet:

Select the Vegetables and Greenies allowed during VRK Diet according to your taste.

Try Different combinations of vegetables and greenies to bring out the best of it.

Soak in Salt Water and Wash thoroughly. Then Chop into small pieces, and sufficient water (1 Litre or more), Salt, Pepper, Turmeric, Garam Masala, Coriander Leaves, Mint Leaves, Curry Leaves etc.

According to your taste and bring it to boil.

Simmer and leave the vegetables until they are well cooked.

Switch of the flame and stain all the Solid stuff to make a Clear Liquid / Soup.

Dispose off the filtered solid stuff. You may season the Clear Soup (tempered in fat with Mustard / Cumin / Ajwain seeds) at this stage if you want.

At this stage, you can add 10-15 grams Direct Fat for a glass of Clear Soup and consume when Hot.

You can also add Lemon juice for more taste.

Take Clear Soups as much as possible in between the meal gaps or through out the Day in Liquid Diet to remain energetic and full.

Here is the simple procedure to perform Brown Rice Test:

Step 1: Measure 75 gms of brown rice (uncooked).

Step 2: Soap for 3-4 hours and Cook well & eat with any Veg or Non-Veg dish

Step 3: After 2 hours, check your blood sugar levels 

Do you the reason, why VRK's weight-loss diet program is not working for you?

Reason 1: Not following rules mentioned in the 6 Pillars by VRK sir

Reason 2: Eating Non-suggested Food / Fat in the diet

Reason 3: Over eating meal than required capacity (hunger levels)

Reason 4: Getting out of fat metabolism

Reason 5: Suffering from sever constipation problem

If you are suffering from High Uric Acid Levels 

1) Everyday in early morning please take 100 grams of peeled piece of tender Bottle gourd

2) Chop and blend it without mixing any water

3) Eat it along with pulp which is about 100 ml in volume

Along with VRK diet, continue this and get your Uric Acid Levels tested after every 15 days.

Note: Strictly don't mix anything to the preparation. It should be almost like raw bottle gourd pulp

Precautions to be taken until normalisation of Uric Acid Levels

1) Stop taking all kinds of Non-Veg Foods (especially Chicken, Mutton, Liver, Fish, Prawns etc.) for few weeks

2) 1 or 2 Eggs per day should be fine

3) Drink at least 4-5 litres of water daily

4) Take Lemons more often

5) Increase vegetables rich in fibre like Ridge Gourd, Bottle Gourd, Okra, Broccoli, Green Leafy Vegetables ..etc.

6) Avoid vegetables such as cauliflower, Spinach, Paneer and Mushrooms

Quantity of FAT to be consumed as Direct FAT during VRK Diet:

1) First Week - 80 to 90 grams

2) Second Week - 60 to 70 grams

3) Third Week - 50 to 60 grams

4) Fourth Week - 40 to 50 grams

There after40 grams every day.

Each time take Direct Fat of 10 - 15 grams mixed / along with Hot Water, Bullet Proof Coffee or Clear Soups.

However, based on your hunger levels on a particular day, you have a provision to adjust the Direct FAT by 10 grams each time.