I have been reading about the IP diet/program and understand the program pretty good but have some questions and could use some help.
Background: I am a 47 year old male with about 50 lbs to lose. At one time I was pretty muscular and there is still a good amount underneath the extra fat on my body. I joined the gym and began weight traing after many years off about 2 weeks ago. I want to lose fat but keep the muscle I have and try to gain some muscle back or at least not lose what I have as I lose fat. I know people say it is hard to be on a calorie restricted dist and not also lose muscle. I have been following a diet similar to the IP diet over the last few weeks but not 100% OP. I have been losing weight but not as fast as I think I should.
I am going to try and go 100% OP but be using alternative products.
So here are my questions:
If I am exercising (lighting weights), which I know some say is not good for this diet, can I have an additional protien packet after my workout. I am having a first packet at 8 am, the going to the gym about 9 and them about 10 taking a second protien packet. Is that Ok or do I need to not eat anything until noon and skip the 2nd protien packet (a 100 calorie protien drink)?
Can I have a cup of coffee with caffine including in the afternoon or at night if I drink a full glass of water right after? I drink it black so am not adding any carbs.
Can you split up the meat at dinner and have half the meat with lunch?
While I have been following a similar diet I was not having the 2 tsp of olive oil. Is this a must? Also some but not all of the required supplements - I have not been having the Potassium and magnesium.
Can I use the I Cant believe its Butter sprays on my vegetables - I do not overdo it. Says no Cal/carbs and fat??
Can I use natural sea salt or does it have to be the special sea salt?
It says hot sauce is OK. I like Franks Red Hot Wings Buffalo sauce. It has 0 calories and carbs but lots of sodium. I can take an entire bottle and add 2 packets of Splenda to the bottle and it taste like a hot BBQ sauce to me. Bland Chicken is now a chicken wing. Tasty. Is this OK? I have a tlb or two with chicken that has 460mg of salt per tlb.
How much artificial sweeteners are allowed in a day - if any? Use Truvia or Stevia.
I have been reading about the IP diet/program and understand the program pretty good but have some questions and could use some help.
Background: I am a 47 year old male with about 50 lbs to lose. At one time I was pretty muscular and there is still a good amount underneath the extra fat on my body. I joined the gym and began weight traing after many years off about 2 weeks ago. I want to lose fat but keep the muscle I have and try to gain some muscle back or at least not lose what I have as I lose fat. I know people say it is hard to be on a calorie restricted dist and not also lose muscle. I have been following a diet similar to the IP diet over the last few weeks but not 100% OP. I have been losing weight but not as fast as I think I should.
I am going to try and go 100% OP but be using alternative products.
So here are my questions:
If I am exercising (lighting weights), which I know some say is not good for this diet, can I have an additional protien packet after my workout. I am having a first packet at 8 am, the going to the gym about 9 and them about 10 taking a second protien packet. Is that Ok or do I need to not eat anything until noon and skip the 2nd protien packet (a 100 calorie protien drink)?
You absolutely want to add an extra packet within 1/2 hour after light exercise. If you find that still leaves you feeling a little fatigued, try adding an extra hard boiled egg with your breakfast. Listen to your body, it will tell you if it needs more than you're giving it.
Can I have a cup of coffee with caffine including in the afternoon or at night if I drink a full glass of water right after? I drink it black so am not adding any carbs.
You can have coffee whenever, but after the first cup just make sure to drink extra water ounce-for-ounce to the coffee. I have my last cup of coffee around 10pm on nights that I work
Can you split up the meat at dinner and have half the meat with lunch?
Absolutely! As long as you get in all of your packets, veggies and protein you can mix things up in whatever way works best for you.
While I have been following a similar diet I was not having the 2 tsp of olive oil. Is this a must? Also some but not all of the required supplements - I have not been having the Potassium and magnesium.
DEFINITELY a must. IP is very low fat - but our bodies need SOME fats for healthy brain and colon function. The olive oil takes care of that. Also the supplements are a must - they fill in the nutrient gaps that the packets/veggies/protein can't fulfill. I haven't found anything in the "requirements" of this diet to be arbitrary, everything we have to have is there for a reason.
Can I use the I Cant believe its Butter sprays on my vegetables - I do not overdo it. Says no Cal/carbs and fat??
Yes you can!
Can I use natural sea salt or does it have to be the special sea salt?
I have used just regular sea salt from my local whole foods store, with no issues.
It says hot sauce is OK. I like Franks Red Hot Wings Buffalo sauce. It has 0 calories and carbs but lots of sodium. I can take an entire bottle and add 2 packets of Splenda to the bottle and it taste like a hot BBQ sauce to me. Bland Chicken is now a chicken wing. Tasty. Is this OK? I have a tlb or two with chicken that has 460mg of salt per tlb.
We are drinking a ton of water on IP, so the extra salt is necessary to maintain electrolyte balance. Unless you have a blood pressure issue, or notice issues with water retention as you get into the diet, don't worry about the sodium.
How much artificial sweeteners are allowed in a day - if any? Use Truvia or Stevia.
There's no hard and fast number, but I limit myself to 6 servings of "extras" with artificial sweeteners per day. I rarely actually hit that number, though in the beginning I was using Crystal Light to get my water in....after a while I didn't need the flavoring but I still use a few Sugar Free products.
Thanks for the help.
See my answers in green - you're going to do great! Keep asking questions, the folks here are a wealth of knowledge and support Good luck!
At the risk of getting bashed I would highly reccomend you read Lyle Mcdonald's Rapid Fat Loss it is right up your alley.
That said to answer your questions from a general knowledge standpoint - not an IP point of view.
As an experienced lifter you're going to lose muscle on the IP diet if you stay on it long enough to lose 50 lbs of fat. You're simply not consuming enough protein and calories on the diet. How much are you going to lose is anyone's guess. The best way to retain muscle is to very heavy with low volume.
Cafffiene has nothing to do with fat loss other than the fact that it slightly speeds up your metabolism. Coffee will not hinder fat loss in fact it will speed it up.
It doesn't matter when you eat your protein throughout the day.
Fat is essential to have in your diet. I personally think 8-10 grams of fish oil would be better than olive oil but you need fat in your diet.
Salt is salt. I like salt lite. Not for taste but because it is 50% potassium.
Artificial sweetners will not hinder your fat loss but they may induce cravings.
Have you Read Dr. Chanh's book about Ideal Protein. It is great and explains it all well. You don't have to worry about losing your muscle because this diet was designed so that you maintain it! He worked with athletes who wanted to lose weight but keep muscle for competing. I think page 18 starts to explain that... http://thinkslimmer.files.wordpress....tran_book1.pdf
Scorbett answered all the questions the same way I would! You know what you are doing.
ok explain to me why being in ketosis is so important if it has nothing to do with loosing weight.Ive heard that you still lose weight even if your not in ketosis.also that if you have more cARBS THEN YOUR SUPPOSE TO TO JUST EXERCISE THEM OFF.PLEASE HELP ME UNDERSTAND THE WAY THIS DIET IS SUPPOSE TO WORK
I read quickly the Lyle McDonald and in principal for stage one for someone that needs to lose 50 lbs or more it does not see that different than the Ideal Protein except that more protein is allowed/suggested based on lean body mass instead of the same amount for everyone, food rather than packets/protein drinks are recommended but have similar ratio of protein, fat and minimal carbs, supplements are a little different, more meals, and fish oil instead of a little olive oil. Meats need to be very lean cuts where they do not seem as restricted on the IP and the Lyle McDonald you have more vegetable choices. Breaks off the diet are recommended every 6-8 weeks which means eating regular but making right food choices. The after stages are completely different.
I think that the Lyle McDonald diet is pretty much what I was doing for the last few weeks except I stick to the IP recommended vegetables.
John P is the Lyle McDonald diet what you followed.
ok explain to me why being in ketosis is so important if it has nothing to do with loosing weight.Ive heard that you still lose weight even if your not in ketosis.also that if you have more cARBS THEN YOUR SUPPOSE TO TO JUST EXERCISE THEM OFF.PLEASE HELP ME UNDERSTAND THE WAY THIS DIET IS SUPPOSE TO WORK
I read quickly the Lyle McDonald and in principal for stage one for someone that needs to lose 50 lbs or more it does not see that different than the Ideal Protein except that more protein is allowed/suggested based on lean body mass instead of the same amount for everyone, food rather than packets/protein drinks are recommended but have similar ratio of protein, fat and minimal carbs, supplements are a little different, more meals, and fish oil instead of a little olive oil. Meats need to be very lean cuts where they do not seem as restricted on the IP and the Lyle McDonald you have more vegetable choices. Breaks off the diet are recommended every 6-8 weeks which means eating regular but making right food choices. The after stages are completely different.
I think that the Lyle McDonald diet is pretty much what I was doing for the last few weeks except I stick to the IP recommended vegetables.
John P is the Lyle McDonald diet what you followed.
Yes you essentially have the differences correct the biggest one being that intake of protein is highly variable and diet breaks are built in.
ok explain to me why being in ketosis is so important if it has nothing to do with loosing weight.Ive heard that you still lose weight even if your not in ketosis.also that if you have more cARBS THEN YOUR SUPPOSE TO TO JUST EXERCISE THEM OFF.PLEASE HELP ME UNDERSTAND THE WAY THIS DIET IS SUPPOSE TO WORK
Far too much emphasis is put on ketosis in this program in my opinion. It's not very important for the vast majority to be in ketosis. That said if you're losing weight as fast as possible you're going to end up in ketosis anyways because you're going to be limiting carb intake severely. Go read about PSMF and the history of how it was developed for for information.
Some people do find that ketosis gives them a sense of well being, reduced appetite and increased energy but that is variable to the individual.
Have you Read Dr. Chanh's book about Ideal Protein. It is great and explains it all well. You don't have to worry about losing your muscle because this diet was designed so that you maintain it!
That is a nice theory however the length of time one can remain on a PSMF and not lose any muscle has a number of variables. Two extreme examples - a 400 lbs woman who is sedentary can be on the IP diet for a long long time and keep all her muscle while a very lean heavily muscled man might only be able to be on the IP diet for a week before he'll start to lose muscle.
ok explain to me why being in ketosis is so important if it has nothing to do with loosing weight.Ive heard that you still lose weight even if your not in ketosis.also that if you have more cARBS THEN YOUR SUPPOSE TO TO JUST EXERCISE THEM OFF.PLEASE HELP ME UNDERSTAND THE WAY THIS DIET IS SUPPOSE TO WORK
Ketosis has everything to do with burning FAT.
from medical news today:
Ketosis is a condition in which levels of ketones (ketone bodies) in the blood are elevated. Ketones are formed when glycogen stores in the liver have run out. The ketones are used for energy. Ketones are small carbon fragments that are the fuel created by the breakdown of fat stores. Ketosis is potentially a serious condition if keytone levels go too high.
However, when the body is in ketosis the individual tends to feel less hungry, and will probably eat less than he/she might otherwise do. The body switches from being a carbohydrate-burning organism into a fat-burning one. The fat stores become a primary energy source, and the person loses weight. That is why low-carb diets have become popular, and effective, especially among obese people.
Even with eating more protein the diet is still very low in calories and with no carbs you will go into ketosis. I am right now by the test strip. Probably not many more total calories - just more protein and less fat calories.
In regard to artificial sweeteners: they are generally considered quite unhealthy (may be acidifying the body, or interfering with something or other ...I don't remember exactly why, but I think there are a few reasons at least).
But as far as IP is concerned, they should be used cautiously, because they don't have "zero carbs". If you must have them then have them, but it's better to let the taste buds adjust to less sweet taste?
Newbie with Questions
