Ideal Protein Diet Review: Phases, Pros & Cons, Cost

What is the Ideal Protein Diet?

The Ideal Protein diet is a commercially prepared, ketogenic-style weight loss program. It involves limiting carbs to put the body in a state of ketosis, where it burns fat for fuel instead of carbs. The diet relies heavily on Ideal Protein's pre-packaged foods and supplements to provide the right levels of protein, fat, and carbs.

The Ideal Protein diet was created in the 1970s by Dr. Tran Tien Chanh, a European-trained doctor and expert in nutrition, metabolism, and endocrinology. The diet was later adapted into a commercial weight loss program in the 1990s by David Lavigne, a businessman from Quebec. The Ideal Protein company now has thousands of trained coaches and dietitians that run Ideal Protein clinics and sell IP products across North America.

How Does the Ideal Protein Diet Work?

The goal of the Ideal Protein diet is to deplete the body's glycogen stores by restricting carbs. This state of depleted glycogen triggers ketosis, where the liver begins producing ketone bodies that the brain can use for fuel in the absence of glucose from carbs.

In the first phase of the diet, carb intake is limited to only 20-50 grams per day from low-carb veggies. The daily carb restriction puts the body into ketosis within 3-7 days typically. Protein is kept moderately high at 1.0-1.5 grams per kilogram of ideal body weight. The diet relies heavily on ready-to-drink shakes, bars, soups, and other pre-packaged Ideal Protein foods to meet the carb, protein, and calorie goals.

The second phase of the diet reintroduces healthy carbs back into the diet as weight loss goals are met. The reintroduction phase aims to determine a sustainable level of carb intake for weight maintenance.

Foods to Eat on Ideal Protein

The Ideal Protein diet relies heavily on pre-packaged foods, shakes, and supplements, especially in the initial ketogenic phase of the diet. Some examples of Ideal Protein foods include:

• Whey- or soy-based shakes
• Bars
• Puddings
• Soups
• Chili
• Hot drinks like teas and cocoa
• Electrolyte supplements
• Multivitamins

Along with Ideal Protein foods, dieters eat 4 cups of low-carb veggies like leafy greens, celery, asparagus, broccoli, green beans, and bell peppers. After the initial ketogenic phase, healthy carb sources like quinoa, oats, brown rice, and sweet potatoes can be added back to the diet in moderation.

Ideal Protein Sample Meal Plan

A sample day on the Ideal Protein diet might look something like this:

• Breakfast: Ideal Protein whey shake, 1/2 cup raspberries, coffee/tea
• Lunch: Ideal Protein Chicken and Vegetable soup, romaine salad with 1 tbsp dressing, Ideal Protein bar
• Dinner: 4oz grilled chicken, 1 cup steamed broccoli, 1 cup raw spinach
• Snacks: Ideal Protein pudding, celery sticks with 1 tbsp peanut butter

Pros and Cons of the Ideal Protein Diet

Below are some of the main pros and cons associated with the Ideal Protein diet protocol.

Pros

• Significant short-term weight loss is common due to ketosis and calorie restriction
• Hunger is reduced on a high-protein ketogenic diet
• Provides pre-made foods for convenience
• Different phases to reintroduce carbs for weight maintenance
• Coaching and support offered through clinics

Cons

• Expensive pre-packaged meals and supplements
• Nutritionally unbalanced if only pre-made foods are used long-term
• Initial phase is very low carb which can cause side effects
• Weight regain common after ending the pre-packaged meal phase
• Coaching quality depends on individual clinic or coach

Phases of the Ideal Protein Diet

The Ideal Protein diet has four main phases:

Phase 1: Weight Loss

This initial ketogenic phase jumpstarts weight loss by depleting glycogen stores and inducing ketosis. Carbs are restricted to only 20-50 grams per day from low-carb vegetables. Protein is kept at 1.0-1.5 grams per kilogram of ideal body weight. The remaining calories come from fat in the Ideal Protein foods.

Phase 2: Pre-Maintenance

As you approach your weight loss goal, healthy carbs are added back in, usually starting at 40-50 net grams per day. More veggies, a small amount of fruit, minimal starchy carbs are allowed. You continue eating the Ideal Protein foods but start to prepare your own meals as well.

Phase 3: Maintenance

Once at your goal weight, you experiment to find the amount of carbs you can eat while maintaining your weight. Coaches recommend anywhere from 80-100 grams of net carbs or up to 45% of calories from carbs.

Phase 4: Stabilization

This stage is about making the changes permanent by stabilizing at your new weight with a sustainable long-term diet. The pre-packaged Ideal Protein foods can be phased out completely at this point.

Ideal Protein Foods & Supplements

Ideal Protein offers a wide range of proprietary foods, shakes, bars, desserts, supplements to facilitate their diet protocol. The products are only available through registered Ideal Protein clinics and coaches. Some of their product lines include:

Shakes and Drinks

• Whey-based shakes in flavors like vanilla, chocolate, strawberry, cafe latte
• Soy-based shakes for lactose intolerance
• Electrolyte and mineral drink mixes
• Protein waters
• Smoothie base
• Teas, cocoa, and coffees

Bars

• Crispy cereal bars
• Fruit and nut bars
• Chocolate coated or protein-packed snack bars

Soups, Chili & Puddings

• Flavored whey protein powders to make puddings
• Hearty vegetable soups and chili
• Creamy broths and chowders

Supplements

• Multivitamin tablets for general nutrition
• Calcium-magnesium supplements
• Digestive enzyme complex
• Omega-3 fish oils
• Probiotics

How Much Does Ideal Protein Cost?

The Ideal Protein diet is one of the more expensive commercial diet programs. Costs add up due to the required purchase of their packaged foods, supplements, enrollment fees, and ongoing coaching.

Some typical costs for Ideal Protein include:

• Initial enrollment or starter fees: $125 to $300
• Food costs: $100 to $150 per week
• In-person coaching: $50 to $100 per month
• Supplements and additional products: $50 to $100 per month

Most clients report spending $300 to $700 per month especially during the initial ketogenic phases that rely heavily on the Ideal Protein foods. Costs can be reduced if you prepare more meals yourself in the later phases.

Ideal Protein Compared to Keto

The Ideal Protein diet and basic ketogenic diet have some similarities but also key differences:

Similarities

• Both restrict carbs initially to induce ketosis
• Main fuel source is fat rather than carbs
• High protein intake recommended on both diets
• Appetite regulation and weight loss benefits

Differences

• Keto - No commercial products or fees required
• Ideal Protein - Relies heavily on pre-packaged IP foods
• Keto - More flexible protein intake
• Ideal Protein - Rigid protein intake goals
• Keto - Higher fat intake
• Ideal Protein - Lower and controlled fat intake

Ideal Protein Diet Reviews - Does it Work?

Most people who stick closely to the Ideal Protein plan, especially in phases 1 and 2, will lose significant weight in the short-term. However, there are some drawbacks to consider based on expert and dieter reviews:

Positive Reviews

• Fast initial weight loss due to ketosis
• Reduced hunger on high protein, low carb diet
• Structure of meal planning and coaching can be helpful
• Some clinics have great coaches and support

Negative Reviews

• Complaints about taste and texture of pre-packaged foods
• High cost compared to similar diets with normal grocery foods
• Nutritional imbalances if only pre-made items are used long-term
• Weight regain common after transitioning off IP foods
• Quality of support depends heavily on clinic and coach

Who Should Try Ideal Protein?

The structured approach of the Ideal Protein diet works well for some individuals. It may be a good fit if you:

• Need help kickstarting your weight loss due to significant weight to lose
• Struggle with hunger and cravings when dieting
• Have not had success with normal calorie-restricted diets
• Like the convenience of pre-prepared diet foods
• Enjoy close coaching and accountability

However, the Ideal Protein diet may not be the best choice if:

• You are looking for a nutritionally balanced approach for the long term
• You want to learn to prepare healthy meals and plan intake yourself
• You have a medical condition that requires specialized nutrition needs
• You have a history of disordered eating or adverse response to restrictive diets
• You are unable or unwilling to purchase the commercial foods and supplements

The Bottom Line on Ideal Protein

The Ideal Protein diet is likely to produce significant weight loss in the short term, especially for those who closely follow phases 1 and 2. However, it is an extreme change in eating that is best suited for the short term to jumpstart weight loss.

For long term health and sustainable weight maintenance, most experts recommend transitioning to a nutritionally balanced whole foods diet and active lifestyle. The Ideal Protein protocol requires supplementation to provide adequate nutrition if followed for more than several months.

As with any restrictive diet, introduce any major changes under medical supervision, especially those with health conditions affected by ketosis or weight loss. Work with an experienced dietitian or coach to determine if Ideal Protein is appropriate for your individual needs.

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.