Obviously, with the word ‘Ideal’ in the name of the diet people gravitate towards the Ideal Protein Diet. As a modified ketogenic diet, Ideal Protein structurally reduces net carbs and increased protein intake. With all of that, the question remains -What foods can I eat on the ideal protein diet?
The ideal protein diet starts by temporarily reducing the number of calories from fat. Research claims that the burning becomes more effective through the body. The protocol is restrictive. You have to keep track of foods to eat. Henceforth, you will be saying goodbye to carbs to lose weight.
The four phases of Ideal Protein:
- IP Phase 1: weight loss (flexible duration)
- Phase 2: This phase will last approximately 14 days
- IP Phase 3: Also known as pre-stabilization
- Phase 4: You will begin to learn how to maintain your weight loss
Ideal Protein Phase 1: weight loss
In phase 1 of Ideal Protein you will primarily focus on weight loss. You will stay in phase 1 until you first goal weight has been achieved. During this process, you should consume:
- Ideal protein breakfast
- Ideal protein lunch, supplement with two cups of required veggies
- 225-gram of protein portion and 2 cups of veggies
- Ideal protein snack
Besides the listed meals, dieters are recommended to eat these supplements
- Breakfast: 1 potassium and 1 Ideal Protein multivitamin supplement
- Dinner: 2 omega-3 supplements, 2 Cal-mag supplements, and 1 multivitamin
- Snack: Cal-mag supplements
- With all meals: 1 or 2 digestive enzyme supplements
- Once per day: ¼ teaspoon ideal salt and antioxidant supplements
Authorized Ideal Protein dealers sell the products mentioned above. Or there are plenty of ideal protein alternatives sold online. These meals have less than 200 calories and give 20 grams of protein per serving. Also, you can consume unlimited raw vegetables alongside lunch and dinner. The diet lowers the intake of calories. Because of the low caloric restriction, you should refrain from exercising during the first 3 phases of Ideal Protein.
Ideal Protein Phase 2: 14-day (2 weeks)
The second phase of the ideal protein diet is called the 14-day phase. This will start after reaching the weight loss goal. It is similar to the phase of the weight loss phase but you are allowed to consume lunch depending on whole foods.
The meal contains 225grams of protein along with two cups of veggies. Do the same with dinner. The supplements are the same as the one in the first phase.
Phase 3: pre-stabilization (2 weeks)
The third phase is known as the pre-stabilization phase and it begins the process of a maintenance diet. The easy phase involves swapping ideal protein food during breakfast for entire foods.
You have to include carb, protein, fat option, and piece of fruit. Further, you are not supposed to take potassium supplements during breakfast. Most importantly, when you reintroduce carbs, they will help the pancreas to produce the proper amount of insulin. However, clinical research does not support the argument.
Ideal Protein Phase 4: maintenance for one year
This is the last phase of the protocol. The maintenance phase will last for one year. The main objective of the phase is to give you knowledge on how to keep away weight while having dietary freedom. Follow these key guidelines during the 12 months.
Fats and carbs
Do not mix food rich in fats and carbs outside the breakfast. For example, a lower intake of carbs when you eat a fat-protein meal.
You need to cut your total weight into half, and then eat those grams of proteins daily. As an example, 150 pounds of weight, the person should take 75 grams of proteins daily.
Dieters are allowed to indulge in restricted food on the ideal protein diet once per week.
Ideal Foods to consume
What foods can I eat on the ideal protein diet? Phase 1 and 2 are restrictive on the ideal protein diet. For instance, you are supposed to consume 3 premade ideal protein foods each day during the first phase. Dinner is exceptional for you can choose the protein.
Protein for ideal protein diet is:
- Pork: pork tenderloin, lean ham
- Beef: flank steak, filet mignon, ground beef, ground, lean beef, rump steak, tenderloin, and sirloin.
- Poultry: fowl, chicken, turkey, quail, wild birds, pheasant, and partridge.
- Veal: cutlet, breast, shoulder, rib, tenderloin, shank, and inside the round steak.
- Fish: cod, catfish, bass, anchovy, haddock, red snapper, sea bass, tuna, turbot, trout, wild salmon, shark, smelt, flounder, haddock, mahi-mahi, hake, tilapia, walleye, pike, perch, redfish, sole, swordfish, and grouper.
- Other seafood: squid, shrimp scallops, oysters, mussels, lobster, crab, clams, lobster, and crawfish.
- Vegetarian: plain tofu or eggs
- Others: bison, venison, kidney, liver, lamb lion, ostrich, or rabbit.
You can eat two cups of unlimited raw vegetables and selected vegetables during lunch and dinner.
bibb lettuce, arugula, celery, bok Choy, Boston lettuce, escarole lettuce, iceberg lettuce, romaine lettuce, watercress lettuce, frisee lettuce, escarole lettuce, radicchio, endives, red and green leaf lettuce, spinach, chicory lettuce, mushroom, and radish.
alfalfa, algae, bell peppers, bamboo shoots, bean sprouts, cauliflower, broccoli, all cabbages, chard, celeriac, chayote, cucumbers, cress, collards, chicory, cucumbers, fennel, dill pickles, field salad, green onions, zucchini, turnip, spinach, sorrel, sauerkraut, rhubarb, radish, radicchio, hot peppers, raw onions, leeks, mushrooms, kale, field salad, okra, gai lan, and dill pickles.
Beans, Brussel sprouts, leeks, jicama, palm hearts, tomato, squash, tomatillo, eggplant, spaghetti squash, snow peas, or rutabaga.
Seasonings and toppings to use
- Garlic, all herbs, ginger, white and apple cider vinegar, hot mustard, mint, hot sauce, soy sauce, sorrel carb-free spices, and tamari.
- Reintroduce more dairy, carb, and fat when at phases 3 and 4. These options include
- Carbs: whole-grain bread and sugar-free cereal
- Fruits: apples, bananas, cherries, peaches, grapefruit, papaya, plums, apricots, oranges, passion fruit, watermelon, tangerine, kiwifruit, and grapes.
- Fats: oils or margarine
- Dairy: cheese, yogurt, butter, or milk
- All fruit
- All soda
- Corn, sweet peas
- Pasta, cereals, rice, bread, legumes
- All nuts
- Junk foods, candy, potato chips, chocolate bars
- Vegetable juices, fruit juices
- All alcohol
- Root vegetables such as carrots, beets, potatoes
- All dairy, use 1 ounce of milk in coffee or tea
What foods can I eat on the ideal protein diet?
- Breakfast: apple flavored oatmeal, 1 potassium, 1 multivitamin, 1 or 2 enzymes.
- Lunch: beef stroganoff, selected vegetables or raw vegetables, 1 or 2 enzymes.
- Dinner: selected vegetables( 2 cups), 225 g protein source, 1 multivitamin, 2 omega-3 supplements, 2 Cal-mag supplements, 1or 2 enzymes.
- Snack: peanut butter bar, 2 Cal-mag supplements, 1 or 2 enzymes.
- Once-daily: 2 antioxidants supplement, a quarter teaspoon ideal salt.
- Breakfast: cheese omelet and herbs, 1 multivitamin and potassium, 1 or 2 enzymes.
- Lunch: selected vegetables (2 cups), 225g source of protein, 1-2 enzymes
- Dinner: 225g protein source, selected vegetables (2 cups), 1 multivitamin, 2 Cal-mag and omega-3 supplements, 1-2 enzymes.
- Snack: one ideal protein, 2 Cal-mag supplements, 1-2 enzymes.
- Once-daily: ¼ teaspoon ideal salt, 2 antioxidant supplement
- Breakfast: breakfast with carb, protein, fat, and fruit, 1 multivitamin, 1-2 enzymes.
- Lunch: 225g protein sauce, selected vegetables (2 cups), 1-2 enzymes.
- Dinner: 225g protein sauce, selected vegetables (2 cups), 2 Cal-mag and omega-3 supplements, 1 multivitamin, and 1-2 enzymes.
- Snack: ideal protein, 2 Cal-mag, and 1-2 enzymes
- Once-daily: ¼ teaspoon ideal salt and 2 antioxidant
- Breakfast: eggs, ham, cheese, whole grain bread, and 1 multivitamin
- Lunch: chicken salad and white sauce
- Dinner: Spaghetti Bolognese, 1 multivitamin
- Snack: healthy snack, 2 Cal-mag supplements
It is important to consult a qualified professional or a registered dietician to stay true during weight loss. As a dieter, you should get the best way of eating which will work for the long term.
The decision to begin a restrictive diet is something that you will make for yourself. Lastly, review your goals, commitment level, and preference to see if the ideal protein diet is ideal for you.