Sudden diagnosis with diabetes or cholesterol can be overwhelming. Especially when you know it’s going to affect every aspect of your life; from food habits to chances of developing riskier health issues. But we are here to make the process easier for you. The Klinio diet is a great personalised app that can help you manage your nutrition, workout, medication logging and more.
What is the Klinio Diet?
People with diabetes or prediabetes have to constantly worry about their food choices. More often than not it doesn’t contribute much to building a healthy diet. This is where the Klinio diet enters the picture. The Klinio Diet is an app customised to meet all your needs on managing health at one place. It takes your height, weight, gender, blood sugar level, food allergy and choice of food into account and provides meal plans accordingly.
Klinio Diet Food List
The kind of food you can eat and the ones that you have to absolutely avoid depends on the plan you choose. Regardless of which plan you choose though, the Klinio diet focuses on whole grain foods.
Here is a list you can refer to know which foods to consume and which ones to limit in this diet,
- Yes food in the Klinio Diet –
- Vegetables – Including but not limited to, Lettuce, Asparagus, Broccoli, Mushrooms, Brussels sprouts, Green Beans, Spinach, Zucchini.
- Seeds And Butters – Almond butter, Pecans, Coconut butter, Walnuts, Pumpkins, Flax and Chia.
- Dairy Products – Whole raw milk, Cottage cheese, Yoghurt.
- Fats And Oils – Ghee, Olive oil, Flax oil, Sesame oil.
- Beverages – Coffee, unsweetened teas, almond milk (sugar free).
- No foods in the Klinio Diet –
- Vegetables – Corns, Peas, Sweet Potatoes, White potatoes, Winter squash.
- Any kind of fruits
- Cashew nuts, peanut butter
- Refined Carbohydrates – Breadsticks, bagels, breads, brownies, cakes, pizza, muffins, tortillas etc.
- Beverages – Alcohol, sweetened drinks like, juice, milks, juice, soda etc.
- Protein powder
- Any supplement that contains sugar
Klinio Diet Plan
Klinio diet offers crafted daily meal plans catering to your needs. Here’s what you might find yourself having in a day with Klinio diet.
Breakfast
Oatmeal prepared with low fat milk and a handful of berries.
Ingredients for 1 serving – 1 cup of cooked oatmeal, with 1 cup of low-fat milk and a handful (about 1/2 cup) of mixed berries.
Glycemic Load – approx 20
Calorie Count – 250-300
Lunch
Salmon with sweet potatoes (Small portion)
Ingredients for 1 serving – 1/2 cup boiled sweet potatoes and 3 oz of cooked salmon.
Glycemic Load – approx 8
Calorie Count – 180-220
Snack
Strawberry Smoothie
Ingredients for 1 serving – 1 cup fresh or frozen strawberries, 1/2 cup unsweetened almond milk, 1/4 cup plain Greek yoghourt, 1 tbsp chia seeds, 1 tsp vanilla extract
Glycemic Index – 15-20
Calorie Count – 150-200
Dinner
Grilled chicken with mixed green salads
Ingredients – 3-4 oz of grilled chicken breast, 2 cups of mixed greens (such as lettuce, spinach, and arugula), 1/2 cucumber (sliced), 1/2 cup cherry tomatoes (halved), 1/2 sliced bell pepper, 1 tbsp of olive oil and vinegar dressing
Glycemic Index – 15-20
Calorie Count – Approx 300
The glycemic index and calorie count varies depending on the portion and cooking procedure. For patients with high blood sugar it’s best to consume food with a glycemic index under 20. So, if you find yourself following this meal plan, try to stick to the ingredient list while preparing your serving.
Klinio Diet Recipe
When starting to follow a diet, the most difficult part is to be consistent with it. The second difficult part is to constantly find recipes that work for you. And recipes that work for you means, the ones that fit your taste buds and don’t require 3 hours in the kitchen with a ton of ingredients. Here is one such recipe just to make your journey to stay healthy a bit smoother,
Ingredient List – 1/2 cup dry quinoa, 1 block of firm tofu (drained and cut into small cubes),1 tablespoon olive oil, 1 tablespoon soy sauce, 1 teaspoon honey or maple syrup, 1 teaspoon cornstarch, 1/2 teaspoon garlic powder, 1/2 teaspoon ginger powder, 1 sliced bell pepper, 1 head of broccoli(chopped into small florets), 1 cup sliced mushrooms and salt and pepper according to taste.
Instructions:
- Rinse the quinoa and prepare it according to the package instructions.
- In a small bowl, whisk together the soy sauce, cornstarch, garlic powder, and ginger powder to make a sauce.
- In a large skillet, heat the olive oil over medium-high heat. Add the cubed tofu and stir-fry until it turns golden brown, (about 5-7 minutes)
- Add the sliced bell pepper, broccoli florets, and mushrooms to the skillet and continue to stir-fry until the vegetables are tender, about 5-7 minutes.
- Pour the sauce over the tofu and vegetables and stir to coat. Cook for another 1-2 minutes until the sauce thickens.
- Serve the tofu and vegetable stir-fry over the cooked quinoa.
Klinio Diet Cost
As per the official Klinio site it offers 3 plans
- A two months plan -> Total cost – $33
- A four months plan -> Total cost – $66
- A six months plan -> Total cost – $99
All the plans are the same in regards to the features. They all come with,
- Personalised diet
- Progress tracker
- A shopping list
- Daily guidance
- Educational content
- Beginner friendly workout regimes
- And intuitive data sync.
Klinio Diet Review
Healthline gives the Klinio diet a 2.4 out of 4, whereas Trustpilot rates it 4.3 out of 5. According to Forbes, although it might be beneficial for managing diabetes it doesn’t work as well as a one to one session with a certified dietician would work.
Some users have been satisfied with their overall experience with the Klinio diet and have noticed positive change in their blood sugar levels. However, similar to the satisfied and happy customers there also have been some who complained about the high price, difficulty with food tracking, automatic renewal and limited meal tracker.
Does the Klinio Diet work?
The main question that must be bugging you right now is whether you should even opt for this diet or not. And although we can’t give you a definitive yes/no, we can certainly assist you in making your decision.
If having a nutritionist or dietician isn’t a viable option for you then the Klinio diet can indeed be a great choice for you. However, it has its limitations. It’s a fairly new application and doesn’t really have the best interface. Most likely developers are presently trying to improve this on the meal tracking options. Manually adding recipes and tracking them won’t be possible in this app.
This is not to make you give up on the Klinio diet, but to let you make an informed choice. Many users have complained about the refund policy of the app, so before making the payment you should be completely sure about your choice. If you happen to be a uni student with a hectic timetable or a working person with a busy schedule it could still be a great place to get started with managing your nutrition and diet.
Our final verdict? The Klinio diet is certainly not the best diet for people with diabetes. But, it’s a good place to start your journey. And it’s definitely not a scam. Maybe get started with the two months plan. See for yourself if this is for you or not. Mysugr can be a better alternative considering it has been around for much longer and has an average rating over 4 on playstore.