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The average weight loss for women following the Ideal Protein diet is 3 to 5 pounds per week and 5 to 7 pounds for men, according to the Hans D Gruenn Medical Center. The Ideal Protein diet employs a four-phase protocol. During stage one, you consume three Ideal Protein meals and one regular meal that you prepare yourself.
Men who work out 5 or more days a week for an hour or longer need 0.55 gram per pound. And men who work out 3 to 5 days a week for 45 minutes to an hour need 0.45 gram per pound. So a 180-pound guy who works out regularly needs about 80 grams of protein a day. Now, if you're trying to lose weight, protein is still crucial. The fewer calories you consume, the more calories should come from protein, says Layman. You need to boost your protein intake to between 0.45 and 0.68 gram per pound to preserve calorie-burning muscle mass. And no, that extra protein won't wreck your kidneys: Taking in more than the recommended dose won't confer more benefit.