Losing weight can be a challenging journey, and with a plethora of weight loss programs available, finding the right one can feel overwhelming. The Dee Plan, also known as the Ideal Protein Diet, has gained popularity as a structured weight loss program. This article provides a comprehensive review of the Dee Plan, examining its history, phases, potential benefits, drawbacks, and overall effectiveness.
History and Development of the Ideal Protein Diet
The Ideal Protein Diet was created by Dr. Tran Tien Chanh and Olivier Benloulou. Its principles were first used more than 20 years ago by Chanh, who sought to create a safer and easier weight loss protocol for his patients. The diet is based on the principles of a ketogenic diet, where the body burns fat for fuel instead of carbohydrates. However, unlike traditional ketogenic diets that are very high in fat, the Ideal Protein Diet takes a modified approach by temporarily restricting fat intake as well. Advocates of the diet claim that this makes it more effective at burning through your body’s fat stores.
Core Principles and Phases of the Dee Plan
The Ideal Protein Diet is said to be based on valid science for weight loss, as it applies the principles of a ketogenic diet alongside healthy lifestyle education. To get started on the Ideal Protein Diet, you must contact an authorized clinic or center, as this diet requires one-on-one guidance from a licensed healthcare professional or a trained coach to assist you in your weight loss goals.
The Dee Plan is divided into three phases:
Phase 1: Weight Loss: This phase is followed until you reach 100% of your weight loss goal. During this phase, individuals consume:
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- An Ideal Protein breakfast
- An Ideal Protein lunch with 2 cups of selected veggies
- A dinner consisting of 8 ounces of protein with 2 cups of selected veggies
- An Ideal Protein snack
These Ideal Protein meals can be purchased only through authorized clinics or centers. Most meals provide 20 grams of protein and fewer than 200 calories per serving. Unlimited raw vegetables from a specified list can be eaten with lunch and dinner. In addition to the meals, dieters are told to consume supplements, which must also be purchased through authorized clinics or centers:
* **With breakfast:** 1 multivitamin and 1 potassium supplement* **With dinner:** 1 multivitamin, 2 calcium-magnesium supplements, and 2 omega-3 supplements* **With snack:** 2 calcium-magnesium supplements* **With all meals:** 1-2 digestive enzyme supplements* **Once daily:** 2 antioxidant supplements and 1/4 teaspoon of Ideal SaltSince the diet drastically reduces calorie intake, exercise is generally not recommended during the first 3 weeks, as it may cause unwanted side effects.
Phase 2: Stabilization: This phase begins once you reach your weight loss goal. During this phase, you’ll slowly reintroduce carbohydrates and fats. The company does not disclose how the Macro Code is calculated. The Macro Code supposedly helps dieters understand the ideal number of servings of protein and fat to eat and the number of net carbs (total carbs minus fiber) to include each day.
Phase 3: Maintenance: This is the last phase of the Ideal Protein Diet and lasts 12 months. The goal of this phase is to teach you how to keep weight off 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.
Potential Benefits of the Dee Plan
The Ideal Protein Diet may lead to weight loss and may improve several other health parameters.
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- Weight Loss: Several studies have shown that the Ideal Protein Diet is effective for promoting weight loss, at least in the short term. A 2021 study that included 192 people with obesity found that those who followed the Ideal Protein protocol lost 17.8 pounds more over a 3-month period than those who followed a low calorie/low fat diet.
Evidence suggests that both very low carb and high protein dietary patterns - the basis for the Ideal Protein Diet - can be effective for weight loss. Because the first phase of the Ideal Protein plan is so low in carbs - fewer than 50 grams per day - and all the phases are high in protein, it’s likely that these factors make the diet effective for promoting fat loss. While low carb and high protein dietary patterns can be effective for weight loss, the Ideal Protein Diet is too restrictive compared to others. Cutting calories so significantly is likely to cause side effects such as extreme hunger, irritability, and fatigue.
Convenience: Diets like the Ideal Protein Diet are attractive for busy people. During the weight loss phase, you will frequently consume premade Ideal Protein foods. The only exception is dinners, for which you must measure your protein and vegetable portions. Consuming mostly premade meals can drastically reduce the amount of time spent shopping, planning, and preparing meals. This frees up more time for people who have a hectic schedule.
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 people are more likely to stick to a weight loss program when they have support throughout the process.
Improved Blood Sugar and Lipid Levels: Limited evidence suggests that the Ideal Protein Diet could improve blood sugar and blood lipid levels. A 2021 study that included 188 people found that those who followed the Ideal Protein Diet for 12 weeks experienced clinically meaningful improvements in hemoglobin A1C (HbA1c) - a long-term marker of blood sugar regulation. They also had reductions in blood pressure, body weight, and triglyceride levels compared to a group who did not follow the diet. It’s likely that people following the Ideal Protein Diet will experience improvements in blood sugar, blood lipid levels, and other health parameters, including blood pressure.
Drawbacks and Considerations
While the Ideal Protein Diet has several potential benefits, it also has significant downsides.
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Cost: A significant downside of the Ideal Protein Diet is the exorbitantly high monthly cost, equating to about $480 per month. This cost can vary based on location and clinic charges.
Highly Processed Foods: The packaged Ideal Protein foods are highly processed and contain a variety of oils, additives, and artificial sweeteners that are not naturally present in whole foods.
Restrictiveness: People who love flexibility may have difficulty following the Ideal Protein Diet because it severely limits dietary options - especially in its early phases. For instance, during phase 1, dinner is the only meal for which you can prepare your own dishes. Otherwise, you must eat Ideal Protein portions at breakfast, lunch, and snack time. What’s more, the diet restricts 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 sometimes contain eggs and dairy products. However, vegetarians can still follow it. If you avoid all animal products, a vegan low carb diet may be more suitable.
Untrained Coaches: Ideal Protein coaches are not required to have formal education in nutrition or weight loss counseling. They often have no medical background or education in nutrition. What’s more, some medical professionals who sell Ideal Protein specialize in fields such as orthopedics or chiropractics, not nutrition, obesity medicine, or any other field that focuses on body weight and diet.
Limited Availability: The Ideal Protein Diet is featured in more than 3,500 clinics and centers across the world. However, most of these sites are in North America, making the diet difficult to follow elsewhere.
Uncomfortable Symptoms: Another downside of the Ideal Protein Diet is its drastic reduction in calorie intake. The first phase of the diet entails eating 800-1,000 calories per day. Such restrictive diets are not recommended - unless advised by a doctor - for children, people who are pregnant or breastfeeding, adults ages 65 and older, or adults with certain medical conditions. What’s more, drastic measures such as severely restricting calories are not necessary for most people to lose weight.
Reducing your calorie intake so sharply may cause side effects and unpleasant symptoms such as:
* Hunger* Nausea* Dizziness* Headaches* Fatigue* Constipation* Cold intolerance* Hair thinning and hair loss* Gallstones* Irregular menstrual cyclesRestrictive dieting could also lead some people to develop an unhealthy relationship with food and their bodies.
Food Restrictions: Phase 1 of the Ideal Protein Diet is very restrictive. For instance, phase 1 requires you to eat three premade Ideal Protein dishes per day. The exception is dinner, for which you are allowed to select a protein option. Here are some protein possibilities for the Ideal Protein Diet:
- Fish: any fish, such as anchovy, cod, flounder, hake, tuna, tilapia, mahi-mahi, red snapper, redfish, trout, or salmon - however, limit salmon to once a week
- Other seafood: squid, shrimp, oysters, mussels, lobster, crawfish, clams, scampi, scallops, or crab
- Poultry: skinless chicken, turkey, fowl, quail, or wild birds
- Beef: tenderloin, sirloin, very lean ground beef, rump, or other steak cuts
- Pork: fat-free ham or tenderloin
- Veal: tenderloin, breast, shoulder, rib, shank, cutlet, or other cuts
- Vegetarian: eggs or tofu (plain)
- Other: venison, bison, kidney, lamb loin, liver, rabbit, ostrich, or others
With lunch and dinner, you are also allowed to consume 2 cups of selected vegetables or an unlimited amount of company-approved raw vegetables. These include:
* **Selected vegetables (2 cups per meal):** asparagus, bean sprouts, rhubarb, okra, sauerkraut, zucchini, yellow summer squash, chicory, alfalfa, kale, and more* **Raw vegetables:** lettuce, celery, mushrooms, radish, spinach, radicchio, and endiveThe permitted seasonings and condiments for this diet include all herbs, garlic, ginger, vinegar (white and apple cider), tamari, soy sauce, hot sauce, hot mustard, spices (MSG- and carb-free), mint, and more.
The following foods are forbidden during phase 1 of the Ideal Protein Diet:
* pasta (other than Ideal Protein brand), rice, legumes, breads, and cereals* all root vegetables, including potatoes, beets, and carrots* sweet peas and corn* all fruit* all dairy, with the exception of 1 ounce of milk in coffee or tea* all nuts* all soda* all processed snack foods, including candy, chocolate bars, and potato chips* all commercial fruit juices and vegetable juices* all alcohol (beer, wine, spirits, etc.)Testimonials and Success Stories
Many individuals have shared positive experiences with weight loss programs, highlighting the potential for significant health improvements. For example, one individual reported losing 42 pounds and successfully maintaining the weight loss. This person also experienced additional health benefits, including the cessation of blood pressure medication and the elimination of the need for a CPAP machine. Another individual, Deb, at 63 years old, lost over 83 pounds on Dr. Dee's plan, resulting in a significant drop in cholesterol levels and increased energy. Wendy lost 14lbs, Kim loses 25 lbs, Connie lost 53 lbs, a man loses 32 lbs, and Teresa down 16 lbs.
Such testimonials underscore the potential for weight loss programs to improve overall well-being and quality of life.
Alternative Weight Loss Programs
Given the potential drawbacks of the Dee Plan, it's important to consider alternative weight loss programs. Several programs have been recognized for their effectiveness and overall health benefits.
- Weight Watchers: This program assigns a "Point value" to every food based on calories, protein, added sugar, saturated fat, unsaturated fat, and fiber. Members receive a personalized Points Budget based on their individual metabolic rate and goals.
- Mediterranean Diet: Emphasizes fruits, vegetables, whole grains, legumes, nuts, seeds, and olive oil. It is consistently ranked as one of the best overall diets for health and weight management.
- Mayo Clinic Diet: Focuses on eating healthy foods by teaching how to estimate portion sizes and plan meals while increasing physical activity. The diet is divided into two phases: "Lose It!" and "Live It!"
- TOPS Club: A non-profit weight-loss support group that connects people with similar healthy living goals. There is no official diet to follow, but many members follow the Food Exchange System created by the American Diabetic Association.
Key Considerations When Choosing a Weight Loss Program
- Personal Preference: Select a diet based on your personal preference. What works for one person is not necessarily going to work for someone else.
- Sustainability: Choose a dietary pattern that allows you to feel satisfied and is sustainable over the very long term.
- Goal Setting and Tracking: Effective programs provide nutrition skills and help you set weight, activity, and energy intake goals, making it easy to track your behavior against your goals.
- Counseling and Support: The most effective programs come with counselors who can help you build new diet and exercise habits.
- Qualified Professionals: Programs should include guidance from licensed, registered dietitians and certified obesity specialists.
- Physical Activity: Exercise helps maintain a healthy weight and counters the loss in muscle mass that accompanies weight loss.
- Maintenance Plan: A comprehensive weight loss program aims not just for weight loss but for sustainable weight management.