Good Lifestyle

With the word "ideal" there in his name, it's easy to see why theIdeal protein diet Charmed its way into hearts (and mouth) thousands of consumers in recent years. This low-protein, low-protein, low-protein dietary plan is called "cecheogenic Protocol "forlosing weight-And judging by glowing success stories about social media and the food website, this may seem obvious for loss of books.

Nevertheless, many nutrition professionals have their reservations about the recommendation of the ideal protein diet as a healthy way to maintain long-term weight. OfProcessed foods This requires the dangers to considerably compose yourcalories For months at a time, it's not necessarily a safe ticket for a healthy weight. We dug in the details of this food trend and we talked with an RD to get the reduction of its advantages and disadvantages.

How does the ideal protein diet work

The ideal protein feed was developed by the French tranny tranny Chanh, MD, in 2004 as a ketogenic weight loss plan. Like aKeto dietThe idea goes with reduced calories and the right balance of macros, you are practically guaranteed to lose weight. But everyone does not give that the ideal protein is actually ketogenous.

"A true Keto diet has only 5% of carbohydrate calories (which can be as low as 30 grams per day) and about 75 to 80% of fat," says Diétique-Anne Danahy, MS, RDN. However, the primordial center of ideal proteinsmeal plans tends to be on protein, not fat. Eight ouncesprotein The round choices up to three meals a day, depending on the diet phase. Many food products also contain two to three times more protein than grease, as well as surprisingly high quantities ofcrab. Nevertheless, with its reduction of extreme calories rising around 1,100 calories a day, it is likely to lead to a certain amount ofweightloss.

Unlike many Diy Kéto ornoisy Diets, the ideal protein requires registration in a paid program in an approved clinic. While the founders of the diet do not maintain the autonomous clinics of their own businesses, such as chiropractic offices, weight loss centers andnutrition Practices can all become certified to offer the program. Health coaches in these clinics direct customers across the four phases of food. You also purchase pre-packaged foods of ideal proteins at your location in person.

The four phases of the ideal protein diet

If you are taking diving on the ideal protein diet, you can expect to make a path through its four phases: weight loss, 14 days, pre-stabilization and maintenance. Here is a look at what involves everyone.

Phase 1: Weight Loss

The purpose of the first phase, "weight loss", is self-explanatory and most people will spend the majority of their ideal protein trip here. Rather than a prescribed number of days or weeks, this phase is intended to last "up to 100% of yourWeight loss objective is reached. "This objective will vary from one person to another, to determine in collaboration with your health coach.

During phase 1, your daily diet will include:

• Your choice of three brand foods of the ideal protein
• An 8 oz. portion of "integer" protein at dinner
• Four approved cupsvegetables
• Crus vegetables and unlimited approved lettuce

In addition to these foods, food encourages sea salt for seasoning, as well as vitamin and mineral supplements likecalcium,magnesium, andpotassium.

RELATED: The 7-day diet that melts your fast belly fat.

Phase 2: 14 days

Once you have reached yourweightloss Objective, it's time to move to phase two. This 14-day module is only slightly modified in Phase 1, with the following daily guidelines:

• Your choice of two ideal protein foods
• 8 oz. Portions of protein both lunch and dinner
• Four cups of approved vegetables
• Crus vegetables and unlimited approved lettuce

Phase 3: Pre-Stabilization

The third phase of the diet is prepared for the transition from reintroducing higher amounts of carbohydrates. During this period, which also lasts 14 days, a day of a day diet looks like this:

• Your choice of an ideal protein food
• 8 oz. Full protein at breakfast, lunch and dinner
• Four cups of approved vegetables
• Crus vegetables and unlimited approved lettuce

Phase 4: Maintenance

Finally, you will arrive at the maintenance phase of the ideal protein, which lasts a full year. This module offers some guiding principles, such as the limitation of combinations offat And carbohydrates, calculating the right amount of protein for your body weight, and even allow an "indulgence day".

Sample menu for the weight loss phase

Here is an example of what typical day on the ideal protein diet can look like.

• Breakfast:Oat protein flavored with ideal protein, coffee
• Morning snack: Celery sticks
• Breakfast: Broccoli and cheese soup, 2 steamed asparagus cups
• Taste in the afternoon: Slices of radish
• Having dinner: 8 oz. Chicken breast, ideal protein macaroni and cheese, 2 cups of zucchini jumped in 2 teaspoons of olive oil

Dining

With its restrictive nature, it is quite easy to keep a trace of which foods are allowed on the ideal protein diet. In addition to its selection of pre-packaged foods such as bars, soups and oats, you can also eat a variety of high protein foods and a specific vegetable list.

Approved protein options can be based on animals or vegetarians, such as:

• Salmon
• chicken
• beef
• pork
• Turkey
• eggs
• Tofu

The meal vegetables with the stamp of the ideal approval protein include:

• asparagus
• courgette
• alfalfa
• kale
• leek
• Rhubarb
• summer squash

Meanwhile, you are allowed as many portions of these foods as you like:

• salad
• celery
• mushrooms
• spinach
• Radicchio
• endive
• radishes

The food can be seasoned with 1/2 teaspoon of sea salt and two teaspoons ofolive oil or grape grape oil. You can also haveblack coffee withbreakfast and are encouraged toto drink a lot of water.

Food to avoid

Because the ideal protein feed aims to adjust the macros to lose weight, you will mostly embrace carbohydrates goodbye (apart from those you will have in products bought asgroats or bars). Get ready for Nix Bread, cereals, pasta and other grains. All high fruits and vegetables amids like potatoes, corn and carrots are also extinguished on the menu, as well as dairy products. And - no surprise-alcohol and candy (other than those packaged diet options) do not appear.

Disadvantages of the ideal protein regime

Although this can reach fast weight loss, the ideal protein diet has certain risks. First, his extreme limitation of the calories could let you feel foggy, tired, the haven of head and, let's be honest-seriously hungry. If you are looking to lose some weight, you will probably need to reach the restrictive weight loss phase for long stretching, which may not be sustainable. If you do cetosis, you can also be in uncomfortable surprises. "Many people feel horribly physically and mentally withlow batteryAnd any weight they lose are mainly water, "says Danahy.

Then there is the question of the purchase bars of proteins ideal for proteins, soups and other dishes. Not only are they rather expensive to about $ 15 a day, but they are not exactly fresh, whole foods, not only. (We look at you, Sweet Chili "Dorados") "I personally do not like the use of special foods and especially packaged foods," says Danahy. "I have the impression that many of them fall into the" ultra-transformed "category, which research has linked to weight gain, no loss."

While adding large amounts of processed foods, the diet removes a number of whole foods with known health benefits, such as fruits, whole grains anddairysome products. This could lead to nutritional deficiencies and a dysfunctional understanding of what it really means to eat a healthy diet.

Finally, adhering to a large protein, a high protein plane with high protein for more than a few days could become terribly boring. Despite the complaint of the food website offering an "incomparable variety", most people do not like to subsist only on meal substitutes, meat and very long vegetables. A sense of isolation can also become a problem longer than you spend on an ideal protein diet because food plays such an important role in socialization.

Advantages of the ideal protein regime

Although the jury is always about whether the ideal protein diet has the right equilibrium macros to achieve ketosis - the metabolic state where the body uses fat as fuel - if it could be effective for the weightloss. "This is not necessarily harmful for most people (healthy) to follow acetogenic regime For several weeks or more, "says Danahy." Many people lose weight and improve their metabolic markers. "And if you are the prospery guy on the structure, you may find a four-phase plan of the ideal protein and helpful tips..

In addition, some of the food-approved foods provide strong nutrition. Meat, fish, eggs and tofu all contain beneficial micronutrients and fats needed. And there is another silver lining: "They emphasize a lot of vegetables!" Notes Danahy. By getting four complete vegetable cups a day (and unlimited greens), you will takeantioxidants,fiberand importantvitamins and minerals.

Alternatives to the ideal protein

Sticking to a truly ketogenic feeding plan for weight loss, it is probably preferable to consult a registered dietitian or other qualified food professional, such as obtaining cetosis (and stay) can to be a highly specific process. Alternatively, if it is a structure and replacements of meals after you, programs such as Opavia or Nutrisystem offer a model similar to the ideal protein, with longer tracking records.

Should you try it?

In the end, the decision to start a new (and restrictive) regime is that you alone can do it yourself. "My final result is that you need to find the way to eat that works for you in the long run," says Danahy. "It seems to be a fast diet, we would go and leave." Use a difficult aspect of your goals, your preferences and your commitment level to determine whether the ideal protein diet is actually ideal for you.