Best 10 Ideal Protein Diet Foods

Are you looking for a weight-loss diet? And is The Ideal Protein Diet on your mind?

You are on the right site. This article will fill you with the details related to Ideal Protein Diet Foods.

Before we begin, an important note to remember – this diet should be followed strictly under the guidance of well-trained healthcare professionals.

The Ideal Protein Diet developed by Dr. Tran Tien Chanh is a similar version of the Ketogenic diet that regulates your body to lose weight.

The main aim of an ideal diet is to reduce carbohydrates and fats while retaining your muscle tissues. It functions to protect your vital organs as well. Therefore, if you take on an ideal protein diet, you would lose fat and not muscle.

1. Four Phases of Ideal Protein Diet

An ideal protein diet is divided into four phases for the best results.

1.1. Phase 1: Weight Loss

The very first phase of an ideal protein diet is weight loss. The main purpose of this phase is to achieve your weight loss goals without any exercise while following the strict ideal protein diet.

It is advised to avoid exercise as there is already a low-calorie intake in the diet. The weight loss phase is a process to customize the body to burn fats and it is designed to simulate the reduction of fats through ketosis1.

You cannot step into the next phase until you attain your 100% weight loss goals. The strict ideal protein diet plan should include breakfast based on ideal proteins followed by lunch with 2 cups of vegetables and ideal protein snacks.

All the ideal protein food is to be purchased from a clinic or suggested weight loss centers.

1.2. Phase 2: 14 Days

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Photo by Waldemar on Unsplash

The phase that follows after weight loss is phase two, the 14 days.

You can continue with the second phase only when you achieve your weight loss goal.

This phase is similar to that of phase one, but the only difference is that this 14 days phase allows you to intake whole foods for lunch. Dinner too is the same as lunch.

Consumption of potassium supplements2 is also to be continued.

In this phase, 8 ounces of proteins are to be had in addition to 2 scoops of vegetables.

1.3. Phase 3: Pre-Stabilization

In this third phase, the ideal protein diet consumed for breakfast in the previous phases is replaced with whole foods.

Carbs, fats, and your favorite fruits are no longer restricted to morning meals. Also, the intake of potassium supplements is no more needed.

1.4. Phase 4: Maintenance

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Photo by engin akyurt on Unsplash

One year (12 months), phase four is the last phase of the ideal protein diet which deals with maintenance.

This phase aims to lower the restriction whilst maintaining weight loss3. During this period, some principles must be followed to achieve the desired result after completing the ideal protein diet.

Carbs and fats should be consumed for breakfast only. For other meals, they should be consumed separately. Protein intake should be half of your weight in pounds.

Only once a week, you are free to eat any food that does not count in the ideal protein diet4.

2. Foods to Stay Away From During Phases 1 and 2

  • Fruits
  • Cereals, bread
  • Juices (whether it be fruits or vegetables)
  • Chocolates, candies
  • Dairy products other than milk
  • Sweet peas
  • Junk Food
  • Corn
  • Root veggies (carrot, sweet potatoes as well)
  • Alcohol is a huge NO!

3. Top 10 Foods to Eat

On an ideal protein diet, the following foods are to be consumed but under the supervision of a registered dietitian.

3.1. Sea salt

Salt is present in all types of food, whether it be bread or pasta, or any other food for that matter.

All foods have some amount of salt and hence, methods of ideal proteins diet advice staying away from processed foods5.

Salt is a necessity, and without it, food can’t get down your throat easily. That’s when sea salt works its magic.

Your body needs its sodium intake, so why stop it? Sprinkle sea salt on your food, be it vegetables, meat, or any of your protein sources.

Ideal salt, along with potassium supplements, is part of phases 1 and 2.

3.2. Vegetables

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Photo by Randy Fath on Unsplash

Various types of vegetables are necessary for lunch and dinner when on an ideal protein diet. They are,

  • Celery – Celery contains a high amount of water which keeps you hydrated. The dietary fibers present in it not only help in the cutting of weight but also maintains digestion. This low-calorie stalk food is better when consumed raw.
  • Mushrooms: It is a plant-based diet rich in proteins and fibers which operate to burn down fats. The energy-supplying nutrients are a good source of glucose.
  • Spinach: The veggie-packed with vitamins A and C and low calories is the best weight loss-friendly food.
  • Endives: The vitamin-rich endives are excellent for weight loss as they are low on calories.

Other vegetables to fill your lunch and dinner plates are bean sprouts, kale, asparagus, zucchini squash, and more.

3.3. Tofu

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Photo by Sherman Kwan on Unsplash

Tofu is packed with many health benefits, the top being obesity and heart diseases.

This plant-based food is made from soya bean curds and is gluten-free6. It is an ideal protein diet food as it has low levels of calories plus loads of proteins which promotes weight loss.

Consumptions of tofu lower bad cholesterol and vegans and vegetarians prefer it.

3.4. Fish

A good source of lean proteins is fish which is not only healthy but aids in weight loss.

Studies have discovered that omega-3 fatty acids in fish improve heart health and lowers inflammation which causes obeseness.

Consuming highly nutritious fish which have low calories helps in controlling weight.

For an ideal protein diet, it is often advised to consume fish such as tuna, trout, red snapper, anchovy, mahi-mahi, redfish, and cod.

Salmon, although healthy, intake should be limited to once a week.

Other kinds of seafood such as shrimps, crabs, oysters, lobsters, clams, and many others are great sources of ideal proteins.

3.5. Lean Beef

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Photo by Jez Timms on Unsplash

Beef has proven to be an essential food in reducing weight as it contains fewer calories and is abundant in omega-3 fatty acids.

Natural lean beef is high in proteins and amino acids which maintains body health.

Once a week, adding a small amount of meat to your diet facilitates weight loss.

Sirloin steak cut is considered one of the best lean ground beef that is an effective food for an ideal protein diet.

3.6. White Poultry Meat

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Photo by Elena Leya on Unsplash

Poultry meat is an excellent source of proteins. The calorie content in this meat is quite low, and therefore, it can be adopted in your weight loss diet plans.

Ideal protein diet advice on consuming white meat as it is rich in proteins and low in fats.

It helps considerably in cutting off weight while simultaneously retaining your muscles. Turkey, chicken (skinless), and foul can be included in your ideal protein diet.

3.7. Eggs

Eggs are a part of a balanced diet as they are packed with proteins. It curbs calorie intake as it is low in calories and boosts the metabolism of the body.

The healthy nutrient in eggs and proteins helps to burn down calories, resulting in weight loss. Thus, eggs are listed as the ideal protein diet foods.

3.8. Fruits

The natural source of a weight loss diet is fruits. Reducing weight gets simpler when your food is stuffed with high fibers, and low calories, and fruits have just that.

Fruits are good to lower the risk of diabetes, cancer, high blood pressure, and heart disease.

In an ideal protein diet, fruits are to be included in the third and fourth phases.

The best fruits to consume during a weight loss diet are grapefruits, apples, berries, passion fruit, kiwifruit, bananas, oranges, and many others.

3.9. Whole Grains

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Photo by Young Shih on Unsplash

Whole grains are effective in burning belly fat as it reduces calories present in the body through digestion.

These low calories, vitamins, minerals, and fibers are a good source of nutrients for a weight-loss diet.

Like fruits, whole grains are consumed in the last two phases of the ideal protein diet.

3.10. Dairy products

Ideal protein diet
Photo by R. du Plessis on Unsplash

Dairy products like yogurt and fat-free cheese are permitted only in the third and fourth stages of the ideal proteins diet.

As per studies, these products have proven to be beneficial in reducing weight.

Eating calcium-rich dairy products is more effective than lowering the intake of calories in shedding weight.

In the first two phases, the consumption of dairy products should be strictly restricted.

4. Benefits of Ideal Protein Diet

High Protein Low Carb Diet Plan For Weight Loss | Lose 10 Kgs In 10 Days | Eat more Lose more

4.1. Professional Supervision

Ideal Protein Diet can be thoroughly maintained only with the support of a registered dietitian.

This diet tends to have many side effects if not followed well, so professional support is necessary.

4.2. Heart Healthy

This diet maintains the overall health of the body.

Low carbs intake controls bad cholesterol and reduces the risk of heart disease.

The healthy nutrients present in the ideal protein diet keep your heart healthy.

4.3. Promotes Weight Loss

The main motive of this ideal protein diet is weight loss. This strict diet slowly acts as a confidence booster for an obese person.

5. Conclusion

Ideal Protein Diet, though it helps to lose weight, is very restrictive concerning food. Also, ideal protein foods are processed with various additives and synthetic sweeteners, which are not good.

It’s important to note that while the Ideal Protein diet can lead to weight loss, it is a structured program that may not be suitable for everyone.

It’s always a good idea to consult with a healthcare professional before starting any new diet or weight loss program to determine if it is appropriate for your individual needs and health conditions.


1. How many eggs are in Ideal Protein?

Poultry – Chicken (skinless), fowl, Partridge, Pheasant, Quail, Turkey, 6 eggs (2-4 whole the rest whites), Wild Birds.

2. What is the 30-30 rule protein?

30-30-30 means 30 grams of protein 3 times a day spread throughout the day; it’s backed by solid medical research. 30-30-30 ensures you get the full benefit of the protein you consume, including 2.5 grams of leucine, which is crucial for maintaining and building lean muscle.

3. Is 50g of protein too much for one meal?

You can eat as much protein as you want in one sitting. There is a limit to how fast your body can absorb protein, but any excess protein will simply reside in your gut.


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  1. Zhang, Guanshi, and Burim N. Ametaj. “Ketosis an old story under a new approach.” Dairy 1.1 (2020): 5. ↩︎
  2. De Wardener, H. E., E. M. Clarkson, and J. Ford. “Potassium supplements.” British Medical Journal 4.5676 (1969): 168. ↩︎
  3. Wing, Rena R., and James O. Hill. “Successful weight loss maintenance.” Annual review of nutrition 21.1 (2001): 323-341. ↩︎
  4. Fernandez, Camilo A., Kaitlin Potts, and Lydia A. Bazzano. “Effect of ideal protein versus low‐fat diet for weight loss: A randomized controlled trial.” Obesity Science & Practice 8.3 (2022): 299-307. ↩︎
  5. Monteiro, Carlos A., et al. “Ultra-processed foods: what they are and how to identify them.” Public health nutrition 22.5 (2019): 936-941. ↩︎
  6. Saturni, Letizia, Gianna Ferretti, and Tiziana Bacchetti. “The gluten-free diet: safety and nutritional quality.” Nutrients 2.1 (2010): 00016-00034. ↩︎

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Brinel Correia

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