The Ideal Protein Diet is a commercially available weight loss program that has gained popularity for its ketogenic approach. This article provides a comprehensive review of the Ideal Protein Diet, examining its principles, phases, potential benefits, and drawbacks, with reference to a randomized controlled trial comparing it to a low-fat, low-calorie diet.
Introduction to the Ideal Protein Diet
The Ideal Protein Diet, developed by Dr. Tran Tien Chanh and Olivier Benloulou, is a structured weight loss program designed to promote fat loss while maintaining lean muscle mass. It's based on the principles of a ketogenic diet, which restricts carbohydrate intake to induce a state of ketosis, where the body burns fat for fuel instead of glucose. However, unlike traditional ketogenic diets that are high in fat, the Ideal Protein Diet also temporarily restricts fat intake, which proponents claim enhances fat burning.
The diet is divided into three phases: weight loss, stabilization, and maintenance. It involves consuming prepackaged meals and supplements purchased through authorized clinics or centers, along with guidance from trained coaches.
The Three Phases of the Ideal Protein Diet
Phase 1: Weight Loss
The weight loss phase is the most restrictive phase, followed until 100% of the weight loss goal is achieved. During this phase, individuals consume:
- An Ideal Protein breakfast
- An Ideal Protein lunch with 2 cups of selected vegetables
- A dinner consisting of 8 ounces (225 grams) of protein with 2 cups of selected vegetables
- An Ideal Protein snack
Ideal Protein meals provide approximately 20 grams of protein and fewer than 200 calories per serving. Unlimited raw vegetables from a specified list are allowed with lunch and dinner. Additionally, dieters are required to consume specific supplements with each meal, including multivitamins, potassium, calcium-magnesium, omega-3, digestive enzymes, and antioxidants. Exercise is generally not recommended during the first three weeks due to the drastic reduction in calorie intake.
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Permitted protein sources during Phase 1 include a variety of fish, seafood, poultry, beef, pork, veal, and vegetarian options like eggs or tofu. Selected vegetables (2 cups per meal) include asparagus, bean sprouts, rhubarb, okra, sauerkraut, zucchini, yellow summer squash, chicory, alfalfa, and kale. Raw vegetables include lettuce, celery, mushrooms, radish, spinach, radicchio, and endive. Permitted seasonings and condiments include herbs, garlic, ginger, vinegar, tamari, soy sauce, hot sauce, hot mustard, and spices (MSG- and carb-free).
Foods forbidden during Phase 1 include pasta, rice, legumes, breads, cereals, all root vegetables (potatoes, beets, carrots), sweet peas, corn, all fruit, all dairy (except 1 ounce of milk in coffee or tea), all nuts, all soda, all processed snack foods, all commercial fruit and vegetable juices, and all alcohol.
Phase 2: Stabilization
Phase 2 begins once the weight loss goal is reached. During this phase, carbohydrates and fats are slowly reintroduced into the diet. The company provides a "Macro Code" to help dieters understand the ideal number of servings of protein, fat, and net carbs to include each day, although the calculation method is not disclosed.
Phase 3: Maintenance
Phase 3 is a 12-month maintenance plan focused on teaching individuals how to maintain their weight loss while enjoying more dietary freedom. Customers continue to visit their weight loss clinic for nutrition counseling and use their Macro Code to maintain their weight loss long-term. Coaches provide ongoing support and guidance on healthy food choices, nutrition, healthy eating patterns, behavior change, and environment.
Potential Benefits of the Ideal Protein Diet
Weight Loss
Several studies have shown that the Ideal Protein Diet can be effective for promoting weight loss, at least in the short term. A 2021 study involving 192 people with obesity found that participants following the Ideal Protein protocol lost significantly more weight over a 3-month period compared to those following a low-calorie/low-fat diet. The Ideal Protein group lost −9.6 ± 12.7 kg as compared to −1.6 ± 27.2 kg in the LFLC group. The mean between‐group difference in change at 3 months was −8.1 kg (95% confidence interval [CI] −16.6 to 0.6; p = 0.05).
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The diet's effectiveness is likely due to its very low carb and high protein nature, which can promote fat loss.
Convenience of Premade Meals
The premade Ideal Protein foods can be convenient for individuals with busy schedules, reducing the time spent on shopping, planning, and preparing meals.
Professional Support
The Ideal Protein Diet provides support from a licensed healthcare professional or a trained consultant, which may make it easier to lose weight and keep it off. Studies have shown that support can improve adherence to weight loss programs. Suzanne, for example, has worked in the health and fitness industry for 20 years and provides encouragement, problem-solving, and dietary counseling to clients at WomanCare.
Potential Improvements in Blood Sugar and Lipid Levels
Limited evidence suggests that the Ideal Protein Diet could improve blood sugar and blood lipid levels. A 2021 study found that participants following the Ideal Protein Diet for 12 weeks experienced improvements in hemoglobin A1C (HbA1c), blood pressure, body weight, and triglyceride levels compared to a control group.
Drawbacks of the Ideal Protein Diet
Cost
The Ideal Protein Diet can be expensive, with a high monthly cost associated with purchasing the required prepackaged foods and supplements.
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Highly Processed Foods
Many of the packaged Ideal Protein foods are highly processed and contain oils, additives, and artificial sweeteners that are not naturally present in whole foods. This may be a concern for individuals who prefer to avoid highly processed foods.
Restrictiveness
The Ideal Protein Diet is very restrictive, especially in its early phases, limiting dietary options and restricting foods that can play a role in healthy weight loss, such as whole grains, nuts, and avocado.
Not Vegan-Friendly
The Ideal Protein Diet is not suitable for vegans, as the packaged foods often contain eggs and dairy products.
Untrained Coaches
Ideal Protein coaches are not always required to have formal education in nutrition or weight loss counseling, which may limit the quality of guidance provided.
Potential for Uncomfortable Symptoms
The drastic reduction in calorie intake during the first phase of the Ideal Protein Diet can cause uncomfortable symptoms such as hunger, nausea, dizziness, headaches, fatigue, constipation, cold intolerance, hair thinning, hair loss, gallstones, and irregular menstrual cycles.
Lack of Long-Term Research
There is a lack of long-term research on the Ideal Protein Diet to determine its effectiveness in helping people lose weight and keep it off to improve their health.
Recent Research Findings
A randomized, assessor-blinded, parallel-group trial published in 2021 investigated the efficacy and safety of the Ideal Protein (IP) Phase I diet compared to a low-fat, low-calorie (LFLC) diet in 192 participants with a BMI between 30 and 49 kg/m2. The IP Phase I diet focused on lean protein and vegetables while avoiding fruit and dairy, whereas the LFLC diet aimed for <30% of daily energy from fat, <7% from saturated fat, 55% from carbohydrate, and an energy deficit of 500 kcal/day.
The primary endpoint was the change in body weight at 3 months. The results showed that the IP group experienced a significantly greater reduction in body weight compared to the LFLC group. Additional significant between-group differences included waist circumference (WC), hip circumference (HC), total cholesterol (TC), and triglyceride (TG) levels, all favoring the IP group.
The study concluded that the IP weight loss program is effective and safe compared to a guideline-based LCLF dietary behavioral intervention among black and white adults with obesity and CVD risk factors, providing support for the effectiveness of the program.
Detailed Analysis of the 2021 Study
Study Design and Participants
The study recruited participants from the community of Bogalusa, Louisiana, and its surroundings using flyers, phone calls, and mass media advertisements. Eligible participants were men and women aged 22-79 years with a BMI of 30-49 kg/m2 and at least one co-morbid condition that increased CVD risk (e.g., history of CVD, Type 2 diabetes mellitus, fasting plasma glucose >100 mg/dL, metabolic syndrome, hypertension, hyperlipidemia, waist circumference >40 in for men or >35 in for women).
Exclusion criteria included hospitalization for a CVD event within the last 6 weeks, pregnancy or breastfeeding, history of bariatric surgery, current diet or prescription weight loss medications, weight loss >15 pounds within 6 months of study entry, regular alcohol use, and a history of eating disorders or severe/untreated psychiatric illness. A total of 192 participants (mean ± SD age 52 ± 13, 80% female, 27% African American) were included in the study.
Participants were randomly assigned to either the IP or LFLC diet intervention group. The IP group followed the Phase I diet as documented in the Ideal Protein Clinic Manual and Coaches Manual, focusing on lean protein, vegetables, and avoidance of fruit and dairy. The LFLC group followed a guideline-based diet with <30% of daily energy from fat, <7% from saturated fat, and 55% from carbohydrate, with an energy deficit of 500 kcal/day. Both groups received supplementary foods appropriate for their dietary goals to improve adherence.
Dietary Intake and Measurements
Two 24-hour dietary recalls were obtained from participants at baseline and 3 months to characterize and monitor individual dietary intake of macronutrients. A detailed medical history was collected at the screening visit, including information on hypertension, diabetes, CVD, medication use, and health behaviors. Participants were asked to maintain their usual level of physical activity, which was monitored using the International Physical Activity Questionnaire (IPAQ). Anthropometric measures, blood pressure, and blood and urine samples were collected at the screening visit, randomization, and 3-month follow-up visit.
Results
Weight loss from baseline values was significantly greater in the IP group than in the LFLC group at 3 months. The reduction in body weight was −9.6 ± 12.7 kg in the IP group and −1.6 ± 27.2 kg in the LFLC group (p = 0.05). Participants in both groups significantly reduced their waist circumference, with changes favoring the IP group (p < 0.01).
Dietary composition data showed that total energy intake decreased significantly from baseline in both groups, but more so in the IP group (p < 0.001 between groups). The intake of total carbohydrate was significantly higher, and intakes of protein and total, saturated, and monounsaturated fat were significantly lower in the LFLC group at 3 months (p < 0.001 for these comparisons).
At 3 months, serum levels of total cholesterol decreased significantly from baseline in the IP group (p < 0.01), with the difference between diet groups being statistically significant (p = 0.05). Triglycerides declined significantly from baseline in both diet groups but declined more in the IP group than in the LFLC group (p = 0.02).
Average levels of fasting glucose (FG) and HbA1c were significantly reduced from baseline values in each dietary intervention group. Although the decline in both FG and HbA1c was more pronounced in the IP group than in the LFLC group, the between-group differences did not reach traditional levels of statistical significance at 3 months.
Limitations of the Study
Despite the positive findings, the 2021 study has several limitations. The study was conducted in a single community, which may limit the generalizability of the results. The intervention period was only 3 months, so the long-term effects of the Ideal Protein Diet are unknown.
A significant limitation of the study is that it did not compare two groups who were consuming the same number of calories while following different diets. The average daily calorie deficit at 3 months for the Ideal Protein group was 753.7 calories, while the deficit for the low calorie/low fat group was only 385.6 calories. This massive difference in daily calorie deficit between the two groups likely resulted in additional weight loss for the Ideal Protein group.