Ideal Protein Diet Review: Pros, Cons, Cost, and More

What is the Ideal Protein Diet?

The Ideal Protein diet is a high-protein, low-carbohydrate, ketogenic-style weight loss diet. It was created in the 1970s by Dr. Tran Tien Chanh, a European-trained doctor in preventive medicine. The diet protocol calls for replacing regular meals and snacks with Ideal Protein's packaged foods, shakes, and supplements. The program claims to help dieters lose weight quickly by achieving a state of ketosis, where the body burns fat for energy instead of carbs.

The main goal of the Ideal Protein diet is to help people lose weight while maintaining lean muscle mass. The diet plan involves four phases:

1. Weight loss: For 12-16 weeks, replacing breakfast and lunch with Ideal Protein meal replacements and supplements. Dinner consists of 6-8 ounces of protein and up to 2 cups of vegetables.
2. Stabilization: Slowly reintroducing healthy carbs back into meals over 7 weeks.
3. Maintenance: Continuing balanced, low-glycemic meals for optimal weight management.
4. Mastery: Committing to the new lifestyle of healthy eating, regular exercise, and other lifestyle habits.

Throughout all phases of the diet, a lot of emphasis is placed on coaching and accountability. Dieters receive one-on-one guidance from trained Ideal Protein coaches who monitor progress and provide education and support.

How Does the Ideal Protein Diet Work?

The Ideal Protein diet works by significantly limiting carbohydrates so the body enters nutritional ketosis. This state means the liver begins producing ketones for energy instead of glucose. Ketosis allows the body to efficiently burn its stored fat for fuel.

To achieve this, dieters follow a structured meal plan that restricts carbs to only 20-40 grams per day. The majority of calories come from the Ideal Protein brand foods and supplements. These products contain isolated proteins and added vitamins and minerals.

According to the company, their products help maintain lean body mass while burning fat stores for energy. The high protein intake also helps control hunger and cravings. The diet aims to be low in sugar, salt, and fat as well.

Ideal Protein Foods

During the weight loss phase, dieters rely heavily on Ideal Protein's packaged foods and supplements for breakfast and lunch:

• Shakes: Whey- or soy-based powdered shakes, puddings, hot drinks
• Bars: High-protein snack bars, energy bars, chips
• Supplements: Multivitamin, electrolyte tablets, fish oil, probiotics
• Ready-to-eat meals: Oatmeal, chili, soups, desserts

The company sells over 60 different products to choose from. Dieters are directed to eat these foods for their first two meals of the day. The foods are only available for purchase through authorized Ideal Protein clinics and coaches.

Ideal Protein Diet Sample Meal Plan

A sample daily meal plan on the Ideal Protein diet looks like:

Breakfast: Ideal Protein shake or bar
Lunch: Ideal Protein shake or bar
Dinner: 6-8 oz protein + 1-2 cups veggies
Snacks: 1 Ideal Protein product

Acceptable proteins for dinner include lean meats, eggs, fish, or plant-based proteins like tofu. Some approved veggies include leafy greens, broccoli, asparagus, tomatoes, and peppers.

In later phases, dieters slowly reintroduce healthy carbs at meals. Examples include brown rice, quinoa, whole grain pasta, sweet potato, beans, and fruit.

Benefits of Ideal Protein Diet

Some potential benefits of the Ideal Protein diet include:

Fast Weight Loss

The Ideal Protein diet is designed to help dieters lose a significant amount of weight quickly. According to the company, dieters can expect to lose 3-7 pounds per week during phase one as the body enters ketosis.

This rapid weight loss is motivating for many people. However, experts warn that losing more than 2 pounds per week after the initial period may be unsustainable.

Reduced Hunger and Cravings

The high protein intake helps keep hunger at bay between meals and snacks. Protein is very satiating and regulates appetite-controlling hormones. This can lead to decreased overall calorie intake.

Ketosis may also help suppress appetite signals in the brain. When carb intake is very low, appetite and cravings tend to be reduced.

Maintenance of Lean Muscle

The diet emphasizes protein at every meal. Consuming adequate protein while cutting calories helps minimize loss of lean muscle mass as the body burns fat for fuel.

Many other weight loss diets lead to some breakdown of muscle tissue. Preserving lean mass results in a trimmer, more toned look after losing the fat.

Improved Blood Sugar Control

Dramatically reducing carb intake often helps improve blood sugar regulation, especially for those with prediabetes or type 2 diabetes.

When carbs are restricted, blood sugar levels stabilize throughout the day. Insulin sensitivity may also improve on a low-carb diet.

Ketosis for Weight Loss

Entering ketosis provides an alternative fuel source in the form of ketones. This metabolic state allows the body to become very efficient at burning its stored fat.

However, experts disagree on whether ketosis itself leads to more fat burning than other equal-calorie diets.

One-on-One Support

People following the Ideal Protein protocol receive coaching from trained professionals. This provides accountability, education, and motivation for long-term success.

Downsides of Ideal Protein Diet

Potential cons to consider about the Ideal Protein diet include:

High Cost

Purchasing the company's packaged meals, shakes, and supplements is expensive. Prices range from $5-$10 per day. Plus, dieters pay around $300 or more just to get set up with a coach.

Over 3-6 months, expect to spend $1500 or more on the diet. This does not include the weekly one-on-one coaching fees.

Difficult Phase One

The first 2-4 months of relying heavily on shakes, bars, and supplements can be very difficult. The limited food choices and reliance on manufactured products is not sustainable or satisfying for many people long-term.

Lack of Whole Foods

The diet lacks fresh, fiber-rich whole foods like fruits, starchy veggies, and whole grains. These foods provide important vitamins, minerals, antioxidants, and phytonutrients missing from processed protein products.

Potential Nutrient Deficiencies

Without eating enough fruits, vegetables, and whole grains, people may become deficient in important micronutrients like magnesium, potassium, folate, and fiber after several weeks.

Taking supplements helps prevent shortages but does not replace the health benefits of eating whole foods.

Unbalanced Approach

While the Ideal Protein diet provides adequate protein, it does not emphasize healthy fats found in foods like nuts, seeds, avocado, olive oil, fish, and nut butters. Healthy fats are important for heart health, hormone balance, and more.

May Lose Muscle Mass

Although protein intake is meant to preserve lean mass, some muscle loss is almost inevitable on any rapid weight loss diet. Eating enough calories and doing strength training helps minimize this issue.

Weight Regain is Common

Like most restrictive diets, many people achieve short-term success but end up regaining much of the weight later on. Learning healthy eating habits can help with long-term weight maintenance.

Ketosis Side Effects

The very low carb intake needed to reach ketosis may cause side effects in some people. Symptoms can include bad breath, fatigue, dizziness, insomnia, nausea, and constipation from lack of fiber.

Is the Ideal Protein Diet Healthy?

The Ideal Protein diet is designed to produce quick weight loss, which appeals to many people. However, restrictive diets that rely on shakes, bars, and supplements tend to be difficult to sustain.

Experts have some concerns about the overly restrictive nature of phase one as well as the lack of whole, nutritious foods. But incorporating produce and healthy fats at dinner and teaching dieters how to transition to balanced meals can make it reasonably healthy.

As with any eating plan, discuss it with your healthcare provider first to make sure it's appropriate for your individual health status and needs.

Phases 2-4 Help Transition to Balanced Eating

Later phases of the diet reintroduce complex carbs and unlimited veggies to help people transition back to regular foods. The stabilization, maintenance, and mastery phases promote making healthy choices for life.

Ongoing Support is Helpful

Having the accountability, education, and support from a trained coach makes it more likely to stay on track and be successful losing weight and keeping it off.

Ketosis Can Be an Effective Tool

For some people, entering ketosis helps suppress appetite and cravings so they naturally reduce calorie intake. Ketosis may also promote fat burning in the short-term.

Ideal Protein Diet vs. Keto Diet

The Ideal Protein diet has similarities to a traditional ketogenic diet but some important differences as well.

Similarities

• Very low carb intake, usually under 50 grams per day
• High protein meals and snacks
• Use ketosis for fat burning
• Rapid weight loss in first few weeks

Differences

• Ideal Protein uses pre-packaged products; keto focuses on whole foods
• Keto emphasizes healthy fats; Ideal Protein does not
• Keto is more flexible and easier to maintain long-term
• Ideal Protein is more structured with stronger coaching

Overall, the Ideal Protein diet is more extreme with more rules and reliance on manufactured products. The keto diet allows for flexibility and customization with fresh, whole food ingredients.

Foods to Eat on Ideal Protein Diet

During phase one, choices are very limited. Dieters must rely on Ideal Protein's pre-packaged bars, shakes, supplements, and dehydrated meals.

In later phases, these healthy foods are allowed:

Proteins

• Seafood: Salmon, tuna, shrimp, tilapia, cod, etc.
• Poultry: Chicken, turkey, eggs
• Lean beef and pork
• Low-fat dairy: Greek yogurt, cheese, milk
• Plant-based: Tofu, tempeh, seitan, edamame
• Protein powders: Whey, collagen, plant-based

Non-starchy Vegetables

• Greens: Spinach, kale, lettuce, bok choy, arugula, etc.
• Cruciferous: Broccoli, cauliflower, cabbage, Brussels sprouts
• Asparagus, zucchini, peppers, mushrooms, onions, garlic
• Tomatoes, carrots, celery, cucumbers, radishes, jicama

Healthy Fats

• Olive oil, avocado oil
• Nuts and seeds
• Nut butters
• Avocados
• Coconut oil, coconut butter
• Olives

Foods to Avoid on Ideal Protein Diet

Off-limits foods include:

• Grains: Bread, pasta, rice, quinoa, oats
• Starchy vegetables: Potatoes, corn, peas
• Legumes: Beans, lentils, chickpeas
• Fruit: Apples, bananas, citrus, berries
• Sweets and sugars
• Processed foods
• Fried foods
• Full-fat dairy
• Sodium-rich foods
• Alcohol

During phase one, dieters must avoid all carbohydrates except for low-carb vegetables. In later phases, healthy complex carbs are slowly added back in.

Sample Ideal Protein Weekly Meal Plan

Here is an example of what a week on the Ideal Protein diet may look like during phase one:

Monday

Breakfast: Ideal Protein shake
Lunch: Ideal Protein bar
Dinner: Chicken breast with broccoli and side salad

Tuesday

Breakfast: Ideal Protein oatmeal
Lunch: Ideal Protein shake
Dinner: Salmon with asparagus

Wednesday

Breakfast: Ideal Protein shake
Lunch: Ideal Protein chili
Dinner: Turkey burger (no bun) with green beans

Thursday

Breakfast: Ideal Protein bar
Lunch: Ideal Protein shake
Dinner: Stir fry with shrimp, peppers, onion, carrot

Friday

Breakfast: Ideal Protein pudding
Lunch: Ideal Protein shake
Dinner: Grilled chicken salad

Saturday

Breakfast: Ideal Protein shake
Lunch: Leftover stir fry
Dinner: Steak with side salad

Sunday

Breakfast: Ideal Protein bar
Lunch: Ideal Protein shake
Dinner: Veggie omelet with spinach and tomatoes

Ideal Protein Diet Tips for Success

Here are some tips to get the most out of the Ideal Protein diet:

1. Follow protocol closely - Sticking to the meal plans and only swapping approved foods will produce the best results.
2. Plan ahead - Get your Ideal Protein foods and groceries for the week ahead of time.
3. Prepare foods - Devote time to preparing healthy meals and snacks for work and on-the-go.
4. Hydrate - Drink at least 64 ounces of plain water daily to stay hydrated.
5. Supplement - Take Ideal Protein supplements as directed to prevent nutrient deficiencies.
6. Get support - Lean on your coach when you are struggling or unmotivated.
7. Avoid triggers - Stay away from tempting foods or situations at the beginning.
8. Move daily - Exercise helps burn extra calories and prevents muscle loss.
9. Learn new habits - Use this as a chance to build healthy habits for maintenance.
10. Be patient - Stalls and plateaus are normal. Trust the process!

Ideal Protein Diet Review: The

FAQs

What foods can you eat on the Ideal Protein diet?

During phase 1, you can only eat foods provided by Ideal Protein, including shakes, bars, chili, soups, snacks, puddings, and more. In later phases, you add back lean proteins, non-starchy veggies, healthy fats, and some whole grains.

How much does Ideal Protein cost?

The Ideal Protein diet is expensive. Expect to spend $300+ for the initial consultation, then $5-$10 per day on the pre-packaged foods. Over 3-6 months, plan on spending $1500 or more.

Is the Ideal Protein diet safe?

It can be safe for most healthy adults in the short-term. But restrictively dieting for 12+ weeks without enough fruits, veggies, and whole foods may lead to nutrient deficiencies. Consult your doctor before starting.

How much weight can you lose on Ideal Protein?

The company claims you can lose 3-7 lbs per week at first. Experts warn losing more than 2 lbs a week after the initial period may be unrealistic or unsafe for many people.

Is the Ideal Protein diet hard to follow?

Phase 1 is very restrictive and solely relies on pre-packaged bars, shakes and supplements. Many people have a hard time sticking to this restrictive phase for more than a few weeks at a time.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.