How, Why & How Much … the Ideal Protein Weight Loss Program

Why Choose Ideal Protein Instead of the Standard Low-Calorie Diet?

There are 4 phases to the Ideal Protein protocol. Phase I of the diet is for the entire time you want to lose weight to get to your goal. Women typically lose 2 – 3 pounds per week and men 3 – 5 pounds per week. Strictly following the diet is essential for this to occur.

One of the biggest causes of weight gain is increased insulin secretion. This is normally a problem with the North American Diet that is high in refined carbohydrates and a stressful lifestyle.  This leads to higher insulin levels and more hypoglycemia and cravings for more carbohydrates and fat storage. The cycle of low and high blood sugar repeats itself many times during a day and contributes to the metabolic syndrome.

diabetes blood pressure mediction

Metabolic syndrome is a common medical problem that includes high blood pressure, an increase in cholesterol, weight gain, and insulin resistance. Heart disease and diabetes develop as a result of this. The Ideal Protein Weight Loss Program will great reduce these diseases / symptoms and reset your body to work properly. Over time your change in diet will reduce and possibly eliminate prescribed medications.

Just to break the news to you up front, Phase 1 of this program (where all of the weight loss occurs), involves zero alcohol, fruit, dairy, sugar, bread, pasta and starchy / sugary vegetables. It doesn’t mean you can never have these things again, just not while you are losing the weight. When you consider that a few months of work can prevent diabetes, metabolic syndrome, obesity, heart disease, high blood pressure, and extend your life, it just makes sense!

How Does Ideal Protein Weight Loss Work?

In the first few days of the program, you will deplete your body’s normal immediate source of energy – glycogen (sugar / refined carbs). At that point, your body needs to decide whether to burn fat or muscle for energy. Because the diet includes the ideal amount of protein daily, your muscles and lean body mass are preserved and fat is used for energy.  This is a condition called ketosis. If you consume even a small amount of sugar (one bite), the body not burn fat. The key is the quality of the protein. High-quality protein is absorbed better than low-quality protein.  Ideal Protein utilizes high-quality non-GMO, organic protein from Europe and Canada to provide the best absorption possible.

In Phase 1 you will consume an Ideal Protein meal during breakfast, lunch and a snack in the evening.  You will consume two cups of vegetables at lunch and dinner (these can be distributed during the morning and afternoon if needed). Dinner includes 8 oz of lean protein from a specified list. You can have your one coffee in the morning, no sugar and you can add a splash of IP vanilla protein drink for creamer). If you need more during the day you can have herbal tea (no caffeine) and you must consume a minimum of 96 ounces of water per day.

Eating 850-900 calories a day on Phase 1 means you cannot help but lose weight. Depleting your body of glycogen means you will be in ketosis and you will be burning fat for energy.

The three things you can expect from Ideal Protein:

  • Safe, rapid, motivating weight loss
  • Loss of fat and not lean body mass
  • A gradual transition into a regular and healthy eating habits

Traditional calorie restriction diet plans cause you to lose fat and lean body mass (muscle) at the same time. If you gain weight again you gain only fat (not the muscle/lean mass that you lost). This means your percent of body fat increases if you gain back the weight. Every time you lose and gain on a low-calorie diet end up heavier and heavier over time. This is called yo-yo dieting. This does not happen on the Ideal Protein protocol where only fat is lost.

What to Expect …

We start the program with a weigh in and a measurement on the Body Composition machine, which tells us your lean body weight, your percent body fat and your hydration level.  We use this analyzer each week to follow your weight loss to be sure you are only losing fat and preserving muscle.

This is not a high protein diet. It provides the ideal amount of protein to protect muscles. Once you are in ketosis (fat burning mode) you will not feel hungry. There are a few vitamin and mineral supplements needed while on this diet that must be taken and mineral sea salt is also needed.

Once you’ve reached your weight loss goal you begin to “phase out”, meaning you will slowly reduce the Ideal Protein meals and add protein, carbs & fats. At your goal weight you will move to 2 weeks of Phase 2 where we replace the lunch IP meal with 6 – 8 oz. of lean protein. This is followed by 2 weeks of Phase 3 where we replace the breakfast Ideal Protein meal and add back low-glycemic fruits and whole grain carbs to your diet.   These 2 phases are key to the program because they slowly bring your insulin levels back up. Skipping these steps can result in a spike in insulin and weight gain. Phase 4 is “real life” where you learn to balance your meals and start eating a normal diet. This may prove to be the toughest part of the program because you now make your own choices of what to eat. We stress that clients come back periodically to check their weight and fat percent and continue learning why the previously gained weight and how to keep that from happening again.


How much will it cost me?

When you add up all of the fast food, coffee drinks, alcohol, delivered foods, etc. you will find yourself SAVING MONEY on the Ideal Protein program.  Here are the approximate costs:

Program Fees: $250 includes the program, one-on-one weekly coaching, online coaching support including a daily email video, social media posts for motivation, inspiration, recipes and more! Once you pay the initial fee you never pay for another coaching fee. Just food and supplements to get you to your weight loss goal! You can start and stop and restart at any time. You are our lifetime client and we are your lifetime support system!

Weekly IP food costs are approximately $5 to $5.50 per meal. If you are under 200 pounds you will be purchasing 21 IP meals with an approx cost of $105 / week.

Weekly protein and vegetable costs are approx. $40 – $60 / week.

Monthly supplements run $90  – $120 / month.

PRICELESS:  Your Health & Wellness!




How to Accept Your Body After Weight Loss

There are many meaningful reasons people lose weight: they want to improve their fitness, increase their longevity, feel younger, reverse lifestyle conditions, heal hormonal imbalances, enhance fertility, get off prescription medications, and lose fat. With regard to losing fat, some want to lose a good deal of it to significantly alter their body composition. This goal, while it has the power to shift ones entire health trajectory (not to mention life experience) may also be the most likely to come with unforeseen, even undesired results. I’m talking particularly about those who undergo dramatic transformations, the kind that can leave them feeling incredible, enjoying vitality, and (in particular) looking substantially different.

To be sure, there is much to celebrate when we meet body transformation goals: the impressive discipline, the new strength, the renewed health, the added energy, and so on. But for some people there can also be an uncomfortable gap between how they saw themselves before and how they have yet to see themselves post-goal. Once the major push to the objective is done and they relax into a new normal, the striking incongruence can bring up surprisingly ambivalent or even critical feelings. How can such extraordinary success become a Pandora?s box?
I’ve heard people describe this post-goal experience in terms of everything from emotional struggle to serious letdown, from identity crisis to reality check. Some people may feel unsettled by not fully recognizing the person in the mirror anymore, especially if they’ve not been close to their new body composition in a number of decades. Others may suddenly feel they’ve exchanged body image issues, losing the fat but now noticing stretch marks or loose skin.

Some people’s stress revolves more around the social response to their transformation. Being the topic of conversation or recipient of new attention and compliments can leave them feeling uncomfortably vulnerable. Still others may struggle with an unrelenting anxiety over regaining the weight or a self-conscious, even compulsive perfectionism around body image that drains the joy out of their success.
What can we do when major transformation leaves us anxious or ill-content? How can we move into acceptance when “after-effects”hit? What perspectives can help us counterbalance normal struggles so we can enjoy our achievements and the possibilities they open up in our lives?

Here are a few tips:

Recalibrate your expectations (after the fact)
Some of us go into major fat/weight loss anticipating it will be the panacea to all negative thoughts and patterns in our lives. We’ll finally like ourselves once we change our bodies. We’ll be better partners or feel more effective at work once we have our energy back. We’ll be grateful for our lives once the image in the mirror reflects what we want it to.
Physical transformation delivers many results, but it doesn’t deliver the self-respect you never had. It doesn’t deliver a better marriage, particularly once the novelty of your change wears off. It doesn’t rewrite your job description or your work habits.
And it doesn’t guarantee physical perfection. You came into this world with a physical template based on a genetic formula. There’s a lot of flexibility in the end result, but most of us in our “best” condition will never and should never match what you’d find in a magazine.
To boot, we may forever live with the effects of our previous girth in the look of our skin, and there’s nothing wrong or abnormal about it. The most powerful objective, if we’re honest, was never about having the ideal body as much as it was about having a better life.
What are we going to do about that now?
If we attached unreasonable promises to body change, it might be time to change our attitude. While the choice and discipline we harness for physical transformation can open us to deeper mental shifts, what’s inner work is still inner work. Accept that maybe the outer change is just the first step in a bigger movement in your life’s a journey toward greater well-being and deeper self-acceptance that you were able to conceptualize at the outset.
Understand that change always leaves us feeling displaced for a while
The more we feel like things aren’t the way they’re supposed to be, the more discomfort we’ll feel. If we can accept the unsettledness for a while, we’ll eventually relax into the new conditions. Life will continually change us over the years – our identities and our bodies. There isn’t a time when we won’t be expected to shift, grow, and adapt. This experience now is simply one version of that call to adaptability.
Find other people who get what you’re going through. Process it, but put it in perspective. Others have come to feel at home in themselves after transforming their bodies, and so will you with time.
Let go of what others think of you
This truth goes for all of us at any time. The fact is, we’d all be more peaceful, grounded people if we gave up our careers in mind-reading and extracted our self-image from others perceptions.
This goes double, like it or not, when we’re feeling vulnerable or pressured by others. Sure, it might not seem fair to have to be the ones to change more when the problem is other people, or so we think. The point isn’t who’s to “blame”, but what we want to feel. Do we want to feel good about our transformation rather than feel targeted by it? Then the onus is on us to detach.
Who we are has nothing to do with what others think. We can give away our self-identity to the social consensus if we really want to, but that’s a choice, and not a healthy one.
Practice feeling solid in yourself with some kind of meditative method that fits you. (And, yes, it is a practice that takes root over time rather than an intellectual realization that solves everything in the moment.) Harness the physical strength and resilience you’ve experienced in your fitness endeavors and imagine transferring them to emotional fortitude.
Love the person you were
This might sound more sentimental than my usual commentary, but it’s worth saying. In fact, I wish it were said more often.
After a major body transformation, we may find ourselves liking our reflections more, fitting into clothes we never hoped to wear, enjoying compliments left and right, garnering attention from people who may have ignored us before. We suddenly have options, energy, cache we may not have felt (or embraced at least) when we were heavier. As a result, we might get the sense that Self 1.0 is something to disown, to forget, to hide even.
We put the old photos away, not wanting people to see them or not wanting the reminder ourselves. We eventually may not want to talk about the change at all, preferring to see ourselves solely as we are now. But that kind of renouncing doesn’t bode well for intact emotional well-being.
Ultimately, full spectrum acceptance may not be about leaving photos up of yourself at previous sizes, but it is about reflecting on your motivations when you take them down. It may not involve sharing your story, but it is about being forever proud of it. Others cared about you then. Others supported you in your process. You can likewise value yourself at all stages of life and health. You can value your story and find meaning in it. How we adjust to the hurdles of physical change and embrace the whole of our experience is without a doubt part of the Primal approach to living well.
Thanks for reading, everyone. Have you felt unexpected “kick-back” emotions following a significant transformation? What perspectives and actions made a difference for you? 
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It’s #TacoTuesday


1 pound white flaky fish, such as mahi mahi or orata

2 teaspoons grapeseed oil

1 lime, juiced

1 tablespoons taco seasoning (see below)

1 jalapeno, coarsely chopped

1/4 cup chopped fresh cilantro leaves

Preheat grill to medium-high heat. Place fish in a medium size dish. Whisk together the oil, lime juice, seasoning, jalapeno, and cilantro and pour over the fish. Let marinate for 15 to 20 minutes.

Remove the fish from the marinade place onto a hot grill, flesh side down. Grill the fish for 4 minutes on the first side and then flip for 30 seconds and remove. Let rest for 5 minutes then flake the fish with a fork.


1 tablespoon chili powder

1/4 teaspoon garlic powder

1/4 teaspoon onion powder

1/4 teaspoon crushed red pepper flakes

1/4 teaspoon dried oregano

1/2 teaspoon paprika

1 1/2 teaspoons ground cumin

1 teaspoon sea salt

1 teaspoon black pepper


In a small bowl, mix together chili powder, garlic powder, onion powder, red pepper flakes, oregano, paprika, cumin, salt and pepper. Store in an airtight container.

Ideal Protein Supplements: Why they are Critical to your Weight Loss

Why should I take the Ideal Protein vitamin supplements? Can’t I just use ones I’ve been taking?

Whenever you drastically cut calories and food intake, there’s a chance you won’t get all of the vitamins and minerals your body needs on a daily basis. Quite frankly, the chances are great that if you were eating a lot of junk food or empty calories before your diet, you may be deficient in several vitamins and nutrients even before you start the Ideal Protein Diet protocol.

Ideal Protein supplements are formulated to ensure dieters receive the minimum daily amounts of essential nutrients based on Recommended Dietary Allowances (RDA) guidelines. 

What Ideal Protein Supplements Are Required?

There are four Ideal Protein supplements that are required while you are on the Ideal Protein diet protocol. They are the Multi-Vitamin, Cal-Mag Supplement, Omega-3 Plus Supplement, and Potassium Supplement. Just as we ensure you are getting the ideal daily amount of protein in your diet, these supplements also ensure you are getting the minimum nutrient amounts required by your body every single day. None of the nutrients in the Ideal Protein vitamin supplements would cause a hyper dose or be considered a high dose although sometimes, due to age or a specific medical condition, you may need additional supplementation. If additional supplementation is needed, please consult with your medical professional.

The Ideal Protein Vitamin Supplement: The Multi-Vitamin

A lot of Americans take a multi-vitamin every day even if they’re not on the Ideal Protein Diet. Let’s face it; it’s not easy to eat a well-balanced, low-calorie diet and get the nutrients we need solely from food.

Taking a multivitamin gets you the sufficient amounts of the vitamins and minerals you need that your diet may not be providing. The Multi-Vitamin, the Ideal Protein vitamin supplement, is especially formulated for dieters on the Ideal Protein Diet to fill in the nutrient gaps that result from a cut in calories and also the removal of grains and fruits. It is used to improve many of your body’s functions and support your weight loss. 

Ideal Protein Supplement: Cal-Mag

The Cal-Mag supplement contains calcium citrate. Most calcium supplements on the market contain calcium carbonate, which has a higher amount of elemental calcium by weight than calcium citrate, approximately 40% versus 21%. However, calcium citrate is generally thought to be higher quality because it is more absorbable, or bio-available, to the body. Two eight-ounce glasses of milk provides the body with approximately the equivalent amount of calcium you will be taking in the Cal-Mag Ideal Protein Supplement. Whole milk contains 291 milligrams for calcium per 8-ounce serving and skim provides 302 milligrams. Since you will be eating no dairy products while on the Ideal Protein Weight Loss protocol, it is important to support the body by taking the Cal-Mag supplement.

Additional calcium is found in the Potassium supplement (200 milligrams of calcium carbonate) and the Multi-Vitamin (84 milligrams of calcium citrate.) These amounts in addition to the calcium consumed through four cups of vegetables and 8 ounces of protein per day ensure that Ideal Protein dieters get the minimum daily amount of calcium they need to every day.

The Ideal Protein Omega-3 Plus Supplement

If there’s one type of fat you don’t want to cut back on it’s omega-3 fatty acids. There are two omega-3 fatty acids, EPA and DHA, which are found in fish that are critical to proper body functions. These fatty acids help lower blood pressure, reduce triglyceride levels, slow the development of plaque in the arteries, and boost the effectiveness of anti-inflammatory drugs. The Ideal Protein Omega-3 Plus supplement has been formulated from krill oil with these two types of omega-3 fatty acids. We recommend taking two softgels, totally 1,530 milligrams, per day with a meal. The softgels are perfectly formulated with the proper 2:1 ratio of EPA to DHA fatty acids dieters need on a daily basis.

Potassium: An Ideal Protein Supplement for Proper Bodily Functions

It’s estimated that the average healthy adult loses approximately 2,000 milligrams of potassium per day just through bodily functions of elimination like urination, perspiration, and defecation, and RDAs recommend replacing that potassium through the use of our Ideal Protein supplement. On the Ideal Protein Weight Loss protocol you will consume some elemental potassium (332 milligrams) by eating two of the Ideal Protein foods. You’ll get another 20 milligrams of potassium citrate in the Multi-Vitamin, and the Potassium supplement supplies an additional 312 milligrams of potassium bicarbonate. 

Potassium is a body “must-have.” It’s extremely important for nerve transmission, cardiac function, and maintaining proper fluid and mineral balance. Athletes will often take potassium supplements or eat potassium-rich foods such as bananas (467 milligrams) to offset losses due to increased perspiration. As with the Multi-Vitamin and the Cal-Mag supplements, the Potassium Ideal Protein Supplement is meant supplement the minimum daily requirement needed to fill the gaps left by the foods you are not eating while on the Ideal Protein Weight Loss protocol.

If you’ve noticed that the number of milligrams above do not equal the 2,000 lost per day, it’s because many of the foods you can eat while in Phase I of the Ideal Protein diet are rich in potassium. For example, one-half cup of cooked mushrooms contains 277 milligrams of potassium. One cup of zucchini contains 346 milligrams, and a five ounce piece of chicken breast contains 319 milligrams of potassium. When you add it all up, your four cups of veggies and 8 ounces of protein, plus your potassium supplement, you can see that our Ideal Protein supplement for potassium is specifically formulated to make the math come out right.

Can I use other supplements that are less expensive?

There are vitamins out there that look similar to the Ideal Protein brand of supplements, but looks can be deceiving. Vitamins sold by stores are made to have a long shelf life. This means that they have fillers to keep them from aging. This is not good – these fillers can significantly affect the absorption rate of the vitamins, and CAN SLOW DOWN WEIGHT LOSS.

In the long run less expensive vitamins will COST you money. One extra week on the diet will wipe out all of the money saved on less expensive vitamins, so take your Ideal Protein vitamins religiously.

Additional Ideal Protein Supplements

DIGESTIVE ENZYMES: Dosage: 3 capsules daily; 1 at breakfast, 1 at lunch, and 1 at dinner 3 capsules provide: 225 mg Papaya Leaf, 180 mg Ginger Rhizome, 150 mg Fenugreek Seed, 162 mg Protease, 75 mg Amylase, 60 mg Invertase, 33.3 mg Glucoamylase, 27.9 mg Protease, 24.9 mg Alpha-galactosidase, 22.5 mg Lipase, 22.2 mg Diastase, 11.4 mg Cellulase, 3 mg Lactase Capsules per container: 60 (20-day supply)

Enzymes help the body’s digestive system function more efficiently by facilitating the breakdown of large macromolecules into smaller, more readily absorbable particles. Dieters with digestive issues such as constipation, bloating, cramps, and/or gas may find that their symptoms improve after using the enzymes. Enzymes should be taken with the first bite of food at the beginning of the meal.

ANTI-OXY: Dosage: 1 capsule daily at dinner Provides: 100 mg Green Tea Leaf Extract, 75 mg Alpha Lipoic Acid, 50 mg Turmeric Root Extract, 50 mg Bilberry Fruit Extract, 25 mg Bilberry Fruit Extract, 15 mg Grape Seed Extract, 2.5 mg Lycopene Capsules per container: 60 (60-day supply)

Antioxidants help the body counteract oxidative stress due to harmful molecules called free radicals. Free radicals are highly unstable, chemically active atoms or molecular fragments that have a charge due to an excess or deficient number of electrons. Free radicals containing oxygen are the most biologically significant free radicals. Antioxidants are nutrients (vitamins and minerals) as well as enzymes that are believed to play a role in preventing the development of such chronic diseases as cancer, heart disease, stroke, Alzheimer’s, and Rheumatoid arthritis.

FLORA HEALTH PROBIOTIC: Dosage: 1 capsule daily at any time, with or without food Provides: 1.5 billion cells of bifidobacterium bifidum, bifidobacterium longum and lactobacillus acidophilus Capsules per container: 30 (30-day supply)

A healthy “gut flora” is necessary for good digestion, absorption of nutrients, and promoting normal bowel habits. For dieters who have poor digestion (gas, bloating, etc.), Flora Health probiotic is recommended in combination with Natura Digestive Enzymes.

To Turn On Your Body’s Fat-Fighting Hormone, Start Consuming These Foods

Is it true that certain foods can actually help to speed your metabolism and target fat? Absolutely!

When you are focusing on weight loss, you are most likely focusing on calorie intake – usually trying to consume less calories than you burn.

When you are focused on FAT LOSS however, you are focusing on hormones. You don’t necessarily have to eat LESS food in order to lose fat, you just have to eat right.

For example, the wrong kinds of foods will negatively affect your stress hormones, causing increased hunger and more weight gain. These include stimulants like coffee and energy drinks, most processed snack foods and synthetic/artificial sweeteners.

The right foods will trigger good hormones that will help you to feel full and satiated. Certain foods may even trigger hormones that help to speed the metabolism and target fat loss.

Here are the TOP, FAT-FIGHTING, happy hormone-releasing superfoods that you should include in your regular diet.


Studies have found that eating eggs for breakfast may help to reduce appetite later in the day. Women who ate eggs instead of bagels or cereal reported feeling fuller after breakfast and staying that way for several hours after their meal. This is due in part to an egg’s high protein and nutrient content. Eggs contain 9 essential amino acids, folate, vitamin A, vitamin B12, choline, riboflavin, thiamin, vitamin E, vitamin D and pantothenic acid.

Whenever possible, choose organic free-range eggs as these have been shown to have the highest nutritional content.

Green Tea   

A study done by a university in the Netherlands found that the catechins in green tea have a positive effect on weight loss and weight management. Green tea has long been used to help boost metabolism and weight loss. For best results, regular intake is recommended.

Wild-Caught Salmon

Salmon and other fish contain important omega-3 fatty acids, which are a vital anti-inflammatory for the human body. Most people have an imbalance between omega-3 and omega-6 fatty acids, which can cause numerous health issues, including obesity.

A university in Iceland found that overweight men who included lean or fatty fish or fish oil in their diets lost more weight than those who didn’t.

Yellow Bell Peppers

Yellow bell peppers are packed with vitamin C! Just one pepper contains 341 milligrams of vitamin C, which is triple the recommended need. Studies have shown that daily consumption of vitamin C is linked to more successful weight loss. It is also important for maintaining healthy energy levels, strengthening the immune system and boosting metabolism.


Achieving your weight loss goals might not be as hard as you think! Often it is more about making a few specific tweaks in your diet, turning to real foods and understanding what you are putting in your mouth.

Whole, real foods that are straight from Mother Earth are PACKED with incredible medicinal, healing properties for your body. They also contain just the right amount of vitamins, minerals and nutrients that you need to function at optimum level. Trust your body. Trust Mother Nature. Turn to whole foods. 
Shared from FitLife.TV

Common Questions – Why do some new clients feel nausea, for how long, and what is the solution?

Nausea is most commonly experienced in clients who are not used to eating breakfast. If the body is not used to processing a morning meal, and we suddenly introduce it, the stomach needs some time to adapt.

We recommend for these clients to start their day with lighter Ideal Protein products, such as our drinks, and introduce the foods into their diet slowly. If someone who isn’t used to eating breakfast suddenly begins their day with our Pancake or Omelet products, chances are they are not going to feel very well. Instead try our Ready-to-Serve Vanilla, Cappuccino, or Chocolate Drink, either on their own, or as the creamer in your morning coffee. This will ensure that you get your protein in a very light meal & the body will be able to process easily. 

The other common trigger for nausea is an abrupt decrease in sugar intake. Everyone must understand that, through our protocol, we are changing fundamental metabolic processes. For years, sometimes decades, a typical diet consisting of a lot of fast sugars is consumed, which is used as the first source of energy by the body. Now, if we drastically reduce the intake of these foods, we force the body to turn to other sources of energy (i.e. fat stores). This requires a whole different set of metabolic enzymes, and requires the body to re-tool its metabolism. This does not happen immediately and therefore a slight lag-time can occur, and the client will feel weak and nauseous. Typically this will go away after a day or two. Keep drinking lots of water and flushing your system. 

This will allow you to taper off your previous high sugar-based diet and give the body time to get the necessary metabolic machinery in place so that you will be able live off your fat reserves. What we are doing here is weaning you off your former diet.

Be patient with the process because it really works and it really makes sense!

How to Eat Healthy & Enjoy Graduation Parties


With the end of the year and warmer weather comes celebration. Celebration often means delicious, decadent food and lots of it. Whether it be at a graduation parties, Father’s Day, weddings, family reunions or backyard barbecues with friends, there always seems to be a scrumptious spread calling your name. And let’s not forget the dessert table.

One celebration might not be so bad, but what happens when you have three parties to attend in one weekend? Don’t stay home, just be prepared and have a plan!

Read on for nine tips on how to enjoy parties while still staying on Phase I protocol:

1. Eat before you go.

Heading out to a graduation soiree where you know there will be killer desserts? Try eating a light, protein meal before you go. You won’t be hungry for the main event like fatty fried chicken and instead you will make better choices. Even the smallest snack can help when it comes to having control over the buffet table. Just remember, no matter what you do, don’t go to a party starving. You’re likely to enter a “see-all-eat-all” mentality and go overboard. Bring a sweet flavored protein bar to curb your sweet tooth.

2. Bring a healthy dish that is on your plan.

By bringing a dish to pass, you’ll at least know there will be one healthy option to eat. Serve yourself a portion of your healthy contribution and supplement it with smaller portions of things that you know are on protocol. I like to bring a platter of grilled chicken breast and a salad that has a light olive oil & fresh lemon dressing.

3. Don’t do the Taste test.

Taking just a taste or BLT (bites, licks, tastes) of things that are not on protocol will kick you out of ketosis (fat burning mode) and kick start those sugar cravings. Just DON’T do it!

4. Distract yourself.

Don’t stand or sit near the buffet or dessert table, as this can increase the temptation to start taking bites. Instead, offer to help the host out with dishes, take a break from the party to walk around the park or venture to the backyard to check out what else might be going on.

5. Be active.

After eating, don’t just sit around. Instead, get up and join in that slow-pitch softball game, round of croquet or sand volleyball match. Enjoy the experience!

6. Be mindful of your beverages.

Bring a San Pellegrino and some Ideal Protein Water Enhancer, which creates a light, tasty refreshing drink. Calories from beverages — whether it be from beer, mixed drinks, lemonade, punch or soda — will kick you out of ketosis (fat burning mode). Guzzle down two cans of Coke and you’ve just consumed 280 calories and nearly 80 grams of sugars. That’s about 20 teaspoons! Here’s what happens with alcohol: it takes time to process in the liver and can turn off fat burning, dropping your blood sugar and could have you passing out (with just one drink).

7. Eat Slowly.

Put your fork down in between bites. Enjoy socializing. Eat 80% of what is on your plate.

8. Balance your plate.

Just as you would for a typical dinner around the table at home, try to balance your plate. Your plate should be 80% veggies, 20%h lean protein.

9. Use a dessert plate.

Swing by the dessert table first before hitting up the food, but only to snatch a smaller, dessert-sized plate. Ditching an over-sized dinner plate in favor of a smaller plate aids in portion control and will prevent you from overindulging right off the bat.