Ideal Protein Phase 3

Ideal Protein Phase 3

The Ideal Protein diet is one of the most effective weight loss programs. The diet, championed by the renowned nutritional and physiological health expert, Dr. Tran Tien Chanh, has helped millions of people live their ideal lives since its inception in 2002.

The four-phase diet involves an intensive weight loss stage called Phase 1, which works primarily through ketosis. Ketosis is a metabolic process that allows the body to burn fat for energy when there isn’t sufficient glycogen (sugars, carbs, fatty acids) in the diet.

By the end of Phase 1, you will have reached your weight goals. Phase 2 allows you to start weaning your body of Ideal Protein food packets and relying more on lean meat to stop losing weight.

About Phase 3

Phase 3, just like Phase 2, in a two-week period. It is unique to the Ideal Protein diet because now you will be almost wholly weaned off Ideal Protein foods and reintroducing carbs and fats into the body.

A lot of people get into this stage with a mortal fear of regaining the lost pounds. Some even opt to extend Phase 2, but you need to understand that soon enough, you will need to get your body to normal operations to reach maintenance.

While most diets get you straight from weight loss to maintenance, Ideal Protein lets you ease your body back into a sort of routine. It does this through a unique concept called ‘restarting the pancreas.’

How Ideal Protein Phase 3 Works: Reactivating the Pancreas

To avoid the yo-yo dieting or weight cycling so common in other diets, Ideal gets body prepared for a new way of living. For starters, it gets your insulin production back on optimum.

During weight loss and ketosis, insulin tends to become useless in the body because you are now not consuming as much glycogen. Eventually, its production slows down.

By slowly easing in healthy carbohydrates, you instruct the body that you are ready for more insulin. It trains the body on the appropriate amounts of the regulatory hormone that it should produce.

This is very important to avoid weight gain once your diet is back to normal. By easing your body into a state of maintenance that you can follow all your life, it helps you avoid that awful on/off dieting trap.

However, you should know that as your body starts accepting glycogen, you will gain 3-4 pounds. However, this is not fat and is completely normal.

Ideal Protein Phase 3 Foods

The major difference between Phase 3 and the first two is that this time, breakfast is the meal that experiences change. You get to reintroduce healthy complex carbohydrates in the form of fruits and whole grains.

Since you are active during the day, the body will start to use these carbs for energy more and more, thus getting the body ready for carbs over the 14 days.


An example of such a breakfast is eggs with cheese, whole grain bread, an apple, and tea.


You should also take 1-2 enzyme supplements to continue promoting your gut health.


  • 8 ounces of fish, seafood, beef, poultry, pork, or veal.
  • 2 cups of select vegetables or unlimited raw vegetables such as lettuce.
  • 2 Natura Cal-Mag.
  • 1 Natura Multi Vita.
  • Use sea salt with your meal.


Throughout the phase, you need to continue drinking lots of water, at least 64 ounces, or 1.8 litres (8 glasses) per day. Other additions include:

  • ½ teaspoon of sea salt.
  • 1-2 tablespoons of olive or grapeseed extract oil.
  • A total of 4 Natura Cal-Mags.
  • A total of 2 Multi-Vita.
  • 1 Natura Potassium-Calcium.
  • With the diet, you should also take omega-3, antioxidants, and enzyme supplements.

One serving of complex carbs comprises of the following:

1 apple, 2 apricots, 1 banana, 7 ounces/200g or fresh berries, ½ cantaloupe, 10 cherries, 1 fig, ½ grapefruit,10 grapes, ⅕ watermelon, 1 large kiwi, 1 mango, 1 nectarine, 1 orange, 7 ounces (200g) of papaya, or 1 passion fruit.

Whole grain, sugar-free cereal is allowed, as well as fats such as butter, cheese, margarine, milk, oils, and yogurt. Avocadoes, beets, artichokes, carrots, chickpeas, corn, olives, parsnips, peas, potatoes, pumpkin, squash, and yams are not allowed.

You can choose two items each week from a list of restricted foods such as tomatoes, eggplant, tomatoes, Brussels sprouts, and beans. A full list and instructions on Phase 3 dieting are available here at Healthline.

Benefits of Phase 3

As a unique stage of the Ideal Protein diet, Phase 3 is full of benefits to your body. Although scores of clinical trials are still ongoing, there is lots of anecdotal evidence from cases all over the world.

  1. It resets your insulin production. So that even by the end of the diet, the blood shows normal ‘fasting’ levels of glucose.
  2. Prevents further weight gain so that you don’t eat back all you had lost.
  3. It leads you into the final maintenance phase by reintroducing carbs gently.
  4. For people who go through a sort of ‘sugar withdrawal,’ it helps ease the body back into a normal. It will help develop a healthy diet with complex sugars.


Phase 3 of the Ideal Protein diet recharges your glycogen levels. It’restarts’ the pancreas to natural, normal levels of insulin. You will be able to burn glycogen and fat more efficiently. All the while, weaning yourself off Ideal Protein food envelopes from all meals except snacks.

Thanks to Phase 3, you don’t have to worry about gaining back all the weight you had lost. On to maintenance and a healthy lifestyle!

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