Author: Chocolate Puffs

Ideal Protein Study Results…

Proven Weight Loss & Improved Metabolic Health

According to a study conducted and published by Aspirus, an eight-hospital health system in Wisconsin and Michigan, entitled Effect of the Ideal Protein Weight Loss Method on Weight Loss and Metabolic Parameters,¹ 233 patients completed at least 12 weeks of the Protocol. The 12-week results were presented at the Cleveland Clinic’s 9th Annual Obesity Summit and at the Annual Scientific Meeting of the National Obesity Society.

This peer-reviewed, published research demonstrates that, among patients who completed the study, metabolic health can be improved in as little as 12 weeks REDUCTIONS were measured:

  • BMI -15%,
  • Total Body Weight* -14%,
  • Trigycerides – 86%,
  • Blood pressure – 8.6%,
  • Cholesterol -14%,
  • Fasting blood sugar -14%,
  • Low density Lipoproteins (LDL) – 13%.

* Total Body Weight -3.5lbs/wk for men and -2.4lbs./wk for women

Study Concludes: The Ideal Protein Protocol produces improvements in blood pressure, lipid profile, particularly in regard to triglyceride levels and fasting glucose levels. The findings suggest that due to the successful weight loss reported, the Protocol could help with cardiovascular risk.

¹Effect of the Ideal Protein Weight Loss Method on Weight Loss and Metabolic Parameters By: Timothy Logemann, MD; David K. Murdock, MD, MS; Kelly O’Heron, RD & Adam Hoffmann

Partial Meal Replacements

The science on healthy weight-loss & weight-maintenance is crystal clear: For most individuals, partial meal replacements (PMRs) are the most effective, efficient and healthy way to support these goals.

And among the various PMRs in the marketplace, many people have come to the conclusion that Ideal Protein PMRs are the tastiest and healthiest option available.

I have personally witnessed the evolution of the taste, crunchiness, sense of fullness and effectiveness of the Ideal Protein meal replacement products and their weight-loss protocol over the past 10 plus years.

Currently my daily go-to Ideal Protein PMRs are teh Sweet Chili Dorados as well as the Salted Caramel Chocolate Clusters. Honestly these nearly totally satisfy my cravings for crunch, spicy as well as sweet foods.

Each day I combine these PMRs with the remainder of an amazing array of healthy whole foods with the result of great weight-maintenance and health.

Reach out to us today and ask to attend our Ideal Protein information seminar, led by one of our licensed health care providers, so you too can see how these methods might work for you and your family!

Just because the marketplace has confused and misled you, please don’t give up hope. You may find with us that the solution is a bit simpler than you ever imagined..

You are capable of so much more than you can even imagine!

It is a blessing and a privilege just to be able to go for a walk and make healthy food choices. Start today no matter what happened yesterday. Today is a new day. Make it a good one, if not for you, in honor of those who can’t! (The gentleman below, Nick Vujicic, was born without arms and legs. He’s amazing and inspirational! I recommend looking him up.) :-A

Start With a Plan: Meal Planning Basics to Help You on Your Weight Loss Journey

Here with Dr. Alan and Chef Roni, learning to plan, shop, and prepare delicious healthy dishes starts Day One on our protocol!

Planning what you’ll eat in advance and cooking at home are skills that will help you both reach your weight loss goal and maintain your new weight. During Phase 1 of the Ideal Protein protocol, your meal planning will be made easier because many of your meals and snacks will be based around Ideal Protein foods. Even so, if you sit down for a few minutes and plan out your meals and snacks in advance, it will be easier for you to stay on protocol.

Benefits of meal planning
Successful meal planning doesn’t have to be time-consuming, and it offers many benefits, including:

  • Less mental struggle and temptation to overeat or eat unhealthfully.
  • A sense of control over your eating.
  • Less likelihood of grabbing take out or ordering a pizza on busy days—and let’s face it, most days are busy!
  • Saving money. You’ll spend a lot less if you buy food on sale and in season. Having a meal plan also reduces trips to the store and impulse purchases.
  • Saving time. When you know what meals and snacks you have planned ahead of time, you may also be able to save time on cooking prep. For example, while you’re making dinner, chop some extra veggies for lunch or snacks the next day.
  • Reduced stress levels—no more wondering what to cook for dinner!

Meal planning made easier
Many people plan enough meals for a week at a time, but if that seems overwhelming, start by planning two dinners and go from there. Hint: if you double the recipes for each meal, you’ve just planned four dinners! And remember, you can always review your meal plan with your Ideal Protein coach if you are unsure about anything. 

  • Develop a list of your family’s favorite meals. Once you’ve built up this list, use it to plan most of each week’s dinners. If you like, try a new recipe once or twice a week to keep things interesting. Some people even create a template of types of meals, such as slow cooker, stir-fry, “Meatless Monday,” etc.
  • Take inventory of what you already have in your fridge, pantry, and freezer. Knowing what you have on hand will save money by keeping you from buying duplicates. This is when you make sure you have all your Ideal Protein favorites on hand!
  • Keep a running grocery list handy, on paper or on your smartphone, to keep track of any staples you need to pick up. This helps streamline your grocery shopping time, so you’ll be less tempted by items not on your plan.
  • Take into account your schedule. If you have an especially busy week, you may not have as much time to cook. Slow cooker meals, or a meal featuring leftovers instead of a complicated menu may be the ticket. You can also take advantage of batch cooking—cook enough for more than one meal, store in the freezer or refrigerator, and then heat and serve. 

Once your meal plan is finalized, make a grocery list and stick to it. Organize your list by store section. If you’re pressed for time, many grocery stores stock pre-chopped or spiralized vegetables, individually prepared salads, fruits, and so on. And remember frozen vegetables are often just as nutritious as fresh ones. Just be sure to avoid packages containing fat-filled sauces. 

Meal planning will help you continue to make changes to your eating habits, and become more aware of smart food choices. Taking the time to plan your meals each week is one positive way to support your weight loss and take control of your health. (We’ll have more articles about meal prepping in upcoming weeks—stay tuned!)

Have any questions or feedback?
Email us at dralanandchefroni@idealww.com

Sleep & Weight Loss

Anyone who has had a poor night’s sleep can tell you how it impacts their productivity the next day. Feeling sluggish, dull, and not at one’s best are all hallmarks of a lack of sleep. Now add on the increased stress levels of a global pandemic and you may find yourself feeling extra groggy in
the morning.

But what are the impacts of sleep deprivation outside of how we feel the next day? Not getting enough shuteye is being tied to serious consequences for both general health and weight loss.

People who don’t get enough sleep:
1. Suffer from increased hunger and appetite
2. Have impaired impulse control
3. Consume more food, especially high calorie foods, than the well-rested
4. Feel decreased satisfaction after eating
5. Experience decreased effectiveness of weight loss when dieting

How much sleep is enough?
Most people need between seven and nine hours of sleep per night.


Why is sleep so important?
Among other things, adequate sleep fine tunes the balance of insulin and glucose, regulates our appetites, and helps our brains make the right choices about what to eat rather than impulsively gobbling down sweets.

Key appetite-controlling hormones leptin and ghrelin, which signal feelings of fullness and hunger respectively, are affected by lack of sleep. This can make you feel hungry, even if you are eating the right amount of food.

If you have trouble sleeping, here are a few tips to help you get a good night’s rest:
1. This may feel difficult if you are isolating at home but try to go to bed and wake up at the same time each day, even on the weekends.
2. When you exercise, make sure there are at least two to three hours before your bedtime.
3. Avoid caffeine and nicotine. Both are stimulants and can make it hard to fall asleep or stay asleep.
4. Avoid large meals and beverages near bedtime.
5. Don’t nap after 3 p.m.
6. Allow time for relaxing before bed. Take a hot bath, read, or listen to music.
7. Practice good “sleep hygiene”: keep your bedroom dark, quiet, and cool.
8. For a couple of hours before bed, avoid using devices, such as phones, computers, and tablets, that emit blue light. Blue light has been shown to disrupt sleep by suppressing the sleep-inducing hormone melatonin.

Why is sleep so important?
Among other things, adequate sleep fine tunes the balance of insulin and glucose, regulates our appetites, and helps our brains make the right choices about what to eat rather than impulsively gobbling down sweets.

Key appetite-controlling hormones leptin and ghrelin, which signal feelings of fullness and hunger respectively, are affected by lack of sleep. This can make you feel hungry, even if you are eating the right amount of food.

Coupled with healthier eating habits, physical activity and a structured approach, a good night’s sleep is a key part of a healthy weight loss journey. Try getting enough Z’s this week, and see how it affects your productivity, your appetite, and your general health.

Food Journaling 101: Write Your Way to Weight Loss

You may have heard the saying, “The pen is mightier than the sword.” Well, here’s another saying for you: “The pen is mightier than the pounds.”

What does that mean? It means, if you want to lose weight, one simple tool can help you reach your goal: keeping a food journal. In fact, one study from Kaiser Permanente’s Center for Health Research in Portland, Oregon found that participants’ weight loss almost doubled when they wrote in a food journal.

You may have resisted keeping a food journal in the past because it sounded too time-consuming or complicated. With COVID-19 concerns keeping you closer to home, this just might be the time to give it a try. Plus, it’s super easy to record your Ideal Protein Phase 1 meals, snacks, and drinks—all the information you need is right on the labels, and servings are measured out for you.

Food journaling 101
Getting started with journaling is easy. Choose a journal format, either paper or electronic, and start writing down everything you eat and drink, including all meals, snacks, and beverages—even water. For greater accuracy, write it down immediately after you eat rather than waiting till the end of the day.

What type of journal should you choose? Whichever one you’ll use! If you choose a paper version, make it small enough to be portable. If you prefer an electronic version, there are plenty of websites and apps to choose from, but we recommend using the Ideal Protein app!

Once you’ve selected your preferred format, here are some more tips to get you going:

  • Be as precise as you can. Measure your food and take note of serving sizes. Ideal Protein product packaging can help you both with measurement and with tracking macros or other nutrients should you choose to do so.
  • Keep your food log at least five days a week for best results, but every day is best. 
  • Commit to keeping a food journal for at least a month, just to get used to the practice and see how it works for you.
  • Review your food journal weekly, noting any patterns, recurring emotions (see below), successes, and missteps. 
  • When you’ve got it all down on paper (or saved electronically) you have to be honest with yourself. For even more accountability, share your food journal with someone who is on a weight loss journey with you, like a close friend or your Ideal Protein Coach.

Going deeper
Your food journal can simply be a place where you log your food and drinks, but it can also be a place to go deeper. Here are some additional things you can add to your food journal:

  • Take food journaling a step further by tuning in to how you feel before, during, and after you eat. What is your level of hunger? Are you angry, happy, lonely, stressed out, or excited? How do you feel after eating? Energized and positive, or sluggish and over-full? Thinking about what you eat and the emotions swirling around food will help you develop a better relationship with it. And writing about your emotions is a calorie-free way to let off steam!
  • Use a page in your food journal to jot down affirmations or encouraging words to review if it begins to feel hard to follow your healthy eating plan. This would be a good place to write about the underlying reasons you want to lose weight.
  • Record your experiments with fitness activities and programs—what you liked and didn’t like, how they made you feel, etc.
  • Note your starting weight, your current weight, your goal weight, or any measurements you’re tracking, including blood chemistry results from your doctor, if applicable.
  • Make a list of pleasurable activities to treat yourself to when you’re tempted to eat what you shouldn’t. If a craving hits, pull out this list and do something on it instead.
  • Plan out your meals and snacks each day—what will you eat and when? This is a good way to decide which Ideal Protein food items you plan to incorporate into meals and snacks so you always have your favorites on hand.
  • Make note of any challenging situations coming up when you could be tempted off plan.

Keeping a food journal and writing about your emotions and experiences as you lose weight will keep you aware and accountable. You’ll also have a record of your weight loss journey. So when a situation or emotion triggers your desire to eat unhealthfully, reach for your pen rather than a cookie—you’ll feel better in the long run!

Stronger Together: Creating a Weight Loss Support System.

While losing weight is a personal and private goal for many people, you don’t have to do it alone. In fact, a good weight loss support system may be the difference between the success or failure of your weight loss goals. Even with the current challenges of sheltering in place and social distancing measures due to COVID-19, you can still create and connect with a support system. 

One-on-one coaching and support is the secret sauce of the Ideal Protein Weight Loss Protocol. Your coach is there for you during your entire weight loss journey. Ideal Protein Coaches have all completed the Protocol and are well equipped to give you guidance and support you need along the way. Your coach should be your first level of support, but you may find you need additional support. Here are some tips on how to set up your support system:

Think about what types of support you want and what form this support system should take to best meet your needs. For instance, you will likely need emotional support, someone to listen to you and encourage you—not just about weight loss but about any issues you’re struggling with. Someone you can turn to soothe your emotions, someone who can encourage you and celebrate your successes.

You may also need practical support—an accountability partner. This may be someone to keep a regular walking date with or someone to swap recipes or share eating strategies with.

What about inspirational support? Having someone you admire and look up to can also be motivating when you’re striving to reach goals. Who inspires you to work hard, do your best, and reach higher? You don’t even have to know your inspirations personally—that’s where the Internet, books, or videos can help.

Another thing to consider is the emotional tone the support should take. Are you looking for encouragement, accountability or both? What type of motivation do you respond best to?

Some people do best if they announce their weight loss intentions to the world, while others need only to set a weight loss goal for themselves privately. Be honest about what you need with both yourself and your support system.

Right now, your opportunities for in-person support may be limited by public health safety measures, but even if you can’t be together, you can still find support by phone, text, and online. And continue to reach out to your Ideal Protein coach at Ideal Weight & Wellness for in-person, socially distanced one-on-one coaching or virtual coaching!

No matter what type of support you need you can find it online or in real life. Lean on your support system when losing weight feels hard, and celebrate with them when you meet your weight loss goals. You’ve got this! 

Have any questions or feedback?
Call us at 253-848-3300