The Ideal Protein diet has three phases. Phase 1, “Weight Loss”, lasts until you have completely achieved your weight loss goals. Unsure how much weight you need to lose? Visit our Houston Chiropractors. We can help you get started with Ideal Protein so you can lose weight safely and keep it off.
For 2020, Ideal Protein instituted some changes to their program. This article reflects the most recent guidelines. The diet still focuses on reducing carbohydrates and fats, while ensuring adequate protein intake. To make the diet more fun, they’ve added more types of foods, like Konjac and Shirataki noodles (which don’t have any carbs that your body can digest) to help you feel fuller for longer. Here is your cheat sheet for Ideal Protein Phase 1:
The Ideal Protein diet is a popular ketogenic weight loss program With its structured meal plans and pre-packaged foods, it offers guidance for dieters trying to lose weight But with its strict rules, many wonder – is bacon allowed on the Ideal Protein diet?
This high-fat breakfast meat is a gray area for some dieters. Let’s break down the pros, cons and guidelines around eating bacon on Ideal Protein.
What is the Ideal Protein Diet?
Developed in the 1970s, the Ideal Protein diet aims to put the body into a mild ketogenic state for rapid weight loss. It focuses on:
- Very low carb intake, usually less than 50g daily
- High protein foods at each meal
- Strictly limiting fats
- Pre-packaged meals and shakes make up most meals
There are 4 phases to the Ideal Protein diet
Phase 1: Weight Loss
This initial phase is the strictest for fastest results. Pre-portioned foods provided by Ideal Protein make up most meals. Lasts until target weight is reached.
Phase 2: Stabilization
Some non-Ideal Protein foods are slowly reintroduced. Lasts 1-2 months once at goal weight.
Phase 3: Stabilization Continued
More flexibility around macros and diet choices while stabilizing at goal weight. Lasts 1-2 months.
Phase 4: Maintenance
Guidance provided on maintaining weight loss long-term with a balanced, sustainable diet.
Is Bacon Allowed in Phase 1?
Phase 1 of Ideal Protein is very restrictive to spur rapid weight loss. No bacon is allowed during this core weight loss stage.
Here are the Phase 1 rules around meat and fat intake:
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No pork. All pork products including bacon are prohibited in Phase 1.
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Limited protein. Only 1 serving of select lean meats, fish or poultry at dinner. 4-6 ounce portions.
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Low fat. Total fat intake from oils, dairy, meats etc is tightly restricted in Phase 1.
So the high fat content of bacon conflicts with the macronutrient goals of the first phase. Bacon is off limits until later phases.
Are There Any Exceptions?
Some Ideal Protein providers do allow:
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Turkey bacon: Since it’s lower in fat than pork bacon, 1-2 slices may be permitted.
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Beef bacon: Also lower in saturated fat than regular bacon. Some clinics allow it in moderation.
However, these allowances vary based on the provider. It’s essential to follow your Ideal Protein coach’s specific recommendations for your personalized plan.
When is Bacon Allowed?
Once Phase 1 is completed and goal weight is reached, bacon may be slowly added back in during Phases 2 and 3. Here are the guidelines:
Phase 2:
- Portion control is key. Limit to 1-2 slices maximum at a time.
- Turkey or beef bacon are better options than regular pork bacon to keep fat intake in check.
- Frequency no more than 2-3 times per week.
- Watch total fat macros, as excess may stall weight loss.
Phase 3:
- Can increase frequency to 3-4 times weekly.
- Pork bacon may be permitted in addition to turkey/beef but still in moderation.
- Always weigh or measure portions to prevent overeating.
- Continue monitoring fat intake from all sources, not just bacon.
The dietitian or provider guiding your Ideal Protein experience will adjust bacon allowance based on your weight goals, health conditions and weight loss progress.
Tips for Enjoying Bacon on Ideal Protein
Here are some tips for incorporating bacon once allowed:
- Opt for high-quality uncured turkey or beef bacon when possible.
- Measure portions accurately. Limit to 1-2 slices per serving.
- Bake or grill rather than pan frying in oil to reduce fat.
- Balance with egg whites or non-fat plain Greek yogurt at breakfast.
- Drink plenty of water to stay hydrated on this low carb diet.
- Watch sodium intake as bacon is very high in salt.
- Pair with non-starchy veggies to add bulk and fiber.
- Avoid adding extra oils, butter, cheese or other high-fat foods.
Should You Avoid Bacon Altogether?
Bacon lovers don’t necessarily have to say goodbye to this breakfast favorite while on Ideal Protein. With mindful portioning and smart preparation methods, bacon can be enjoyed during weight maintenance phases.
However, those with certain health conditions may do better avoiding it:
- History of high cholesterol or heart disease
- Hypertension
- Type 2 diabetes
- Kidney issues sensitive to high sodium intake
Low-sodium turkey bacon may be a better choice in these instances. As always, consult your physician or dietitian about what’s appropriate for your individual health status.
Healthy Ideal Protein Bacon Alternatives
While allowed in later phases, bacon is still a high-fat and high-sodium choice. For those wanting to limit intake, consider these lower-fat breakfast protein swaps:
- Egg whites or whole eggs
- Smoked salmon
- Canadian bacon or ham
- Chicken breakfast sausage
- Tofu
- Deli turkey, chicken or roast beef
- Cottage cheese
- Nut butters with no added oils
- Protein shakes or bars that fit macros
Adding vegetables, nuts, seeds and fruits once allowed also gives satisfying crunch and flavor without derailing weight loss.
Is Bacon Worth It on Ideal Protein?
At the end of the day, including bacon on Ideal Protein comes down to your personal preferences and diet approach:
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If you don’t mind excluding it, skipping bacon makes meeting the diet’s macronutrient goals easiest.
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If you can’t imagine breakfast without it, carefully incorporating turkey bacon in later phases may be reasonable.
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Paying close attention to portion size, fat intake, and sodium is key to including it without unwanted effects.
Discuss your bacon preferences with your Ideal Protein coach. They can guide you on how to enjoy this classic breakfast food wisely within the diet rules and your health goals.
Ideal Protein Meal Plan
Here’s when and how you get to eat the permitted foods:
Breakfast:
Start your day by drinking water.
Mandatory Foods:
- 1 Ideal Protein (IP) food
- 1 IP multi-vita
- 1 IP potassium
Optional:
- Coffee or tea
- 1 oz milk or half and half
Lunch:
Mandatory Foods:
- 1 IP food
- 2 cups select vegetables
- 1 IP multi-vita
- 1 IP Omega-3 Plus
Optional:
- Vegetables from the unlimited category
Dinner:
Mandatory Foods:
- 1 serving (4-6 oz) whole protein
- 2 cups of different vegetables (this gives you 4 cups for the day)
- 2 IP cal-mag
- 1 IP Omega 3 Plus
Optional:
- Vegetables from the unlimited category
Snack
Please note that this snack is necessary to meet your daily calorie requirements, not optional.
- 1 ideal protein food
- 2 IP cal-mag
The diet also calls for at least 64 oz of water every day, 2 tsp of allowed oils every day, and ¼ tsp of ideal salt or sea salt every day.
Ideal Protein Phase 1 Food List:
No deep frying or breading permitted. Eat 4-6 oz and weigh before you cook for the most accurate results.
- Catfish, Cod, Flounder, Haddock, Hake, Mahi-Mahi, Monk Fish, Pike, Perch, Red Snapper, Redfish, Salmon, Sea Bass, Shark, Smelt, Sole, Sword Fish, Tilapia, Tuna, Trout, Turbot, Whiting, Walleye, and Wild Salmon are some of the fish that you can catch.
- Fish and seafood: lobster, clams, crab, crawfish, mussels, oysters, shrimp, scallops (4 big ones), squid
- Filet Mignon, Flank Steak, Extra-Lean Ground Beef, Lean Roast, Round, Rump Steak, Sirloin, and Tenderloin are all types of beef.
- Inside Round Steak, Rib, Shank, Shoulder, Tenderloin, and Breast of Veal
- Wildlife: 6 eggs, 2 to 4 whole eggs and the rest white; chicken (skinless), fowl, partridge, pheasant, quail, turkey;
- Pork – Lean Ham, Pork Tenderloin.
- Other – Wild Game, Tofu (plain)
Bibb lettuce, Boston lettuce, bok choy, celery, chicory lettuce, endives, escarole lettuce, frisée lettuce, iceberg lettuce, mushroom, radicchio, radish, romaine lettuce, spinach, and watercress lettuce is just a few of the types of lettuce that you can eat.
Maximum 4 cups per day
Celery, Celeriac, Chard, Chayote, Chicory, Collards, Cress, Cucumbers, Dill Pickles, Fennel, Field Salad, Gai Lan, Green Onions, Kale, Kohlrabi, Leeks, Mushrooms, Okra, Onions (raw only), Radicchio, Radish, Rhubarb, Sauerkraut, Sorrel, Spinach, Turnip, Zucchini
Maximum 4 cups per week
Green and wax beans, egg plants, jicama, leeks, palm hearts, rutabaga, snow peas, spaghetti squash, tomatoes, and winter squash
Seasonings:
Unlimited except where indicated
Apple cider vinegar, capers (2 Tbsp. Fresh herbs like basil, bay leaves, cilantro, chervil, chives, dill, marjoram, mint, oregano, parsley, rosemary, sage, tarragon, thyme, and more; garlic; ginger; lemon/lime (total of 1 day); lemongrass; hot mustard; hot sauce; and onion powder (1 tsp). /day), Sorrel, Soy Sauce, Spices (MSG-free/no carbs), Tamari Sauce (1 Tbsp. /day) and White Vinegar.
Oils:
2 tsp. per day
Avocado, Canola, Flaxseed, Grape seed extract, hemp seed, mustard, olive, rice bran, safflower, sesame, sunflower, walnut.
In addition to following these food guidelines, the following supplements are required during Phase 1:
- IP Multi-Vita: 2 capsules daily
- IP Potassium: 1 tablet daily
- IP Cal-Mag: 2 tablets twice daily with meals
- IP Omega-3 Plus: 1 capsule twice daily with meals
Several other supplements are highly recommended but not required. Even though this diet is very structured, it does require some individual adjustment. This is the advantage of working with a clinician. Not only do we give you access to Ideal Protein-branded foods, but we will also make you a custom weight loss plan with all the supplements you need. We will help you change your macros to meet your body’s needs once Phase 1 is over, so you have the energy to feel your best.
Restarting Ideal Protein? Our Top Restarting Diet Tips
Can you eat bacon on a high-protein diet?
While bacon may not be the first food that comes to mind when thinking about a high-protein diet, it can still be a valuable addition. In fact, just two slices of bacon contain around 6 grams of protein. Pairing bacon with other protein-rich foods such as eggs, cheese, and Greek yogurt can help boost the overall protein content of a meal.
Can one eat bacon with diverticulosis?
You can eat bacon with diverticulosis, but it is not the most recommended. In a person with diverticulosis, it is recommended to consume foods with soluble fiber such as vegetables, fruits, whole grains, and legumes.
Is Bacon a good source of protein?
The protein content of bacon is relatively low compared to other protein sources. One slice of bacon contains around 3 grams of protein, which is equivalent to the protein content of half an egg. While bacon is not a significant source of protein, it can be a delicious addition to a protein-rich breakfast such as eggs or Greek yogurt.
Can you eat bacon on a daily diet?
A daily diet that includes bacon makes it tough to stay within the recommended limits for saturated fat and sodium. Four slices of bacon take most people about halfway to the recommended limit of saturated fat and one-third of the way to the daily limit for sodium for a day.
How much protein is in a slice of bacon?
One slice of bacon contains around 3 grams of protein, which is equivalent to the protein content of half an egg. While bacon is not a significant source of protein, it can be a delicious addition to a protein-rich breakfast such as eggs or Greek yogurt. The curing and smoking process that bacon undergoes can affect its nutritional value.
Is Bacon healthy?
Especially when you use it as part of a larger recipe, like wrapping it around chicken tenders. How you cook bacon influences how healthy it is in the long run. The healthiest way to cook bacon is to cook it until crispy (but not burned), which allows the most fat to melt off.