Frequently Asked Questions

The Simplr Health Protocol is a medically developed 4 phase weight loss and weight management protocol, containing 2 key components: 1) weight loss, and 2) healthier lifestyle education so that you are empowered to sustain your weight loss results over time.

Yes, it is. A Ketogenic diet is quite simply any diet that forces the body into a process called ketosis, whereby fats are burned instead of carbohydrates for use as energy. For more information, visit simplr.health

The four phases of the Simplr Health Protocol work by bringing your relationship with food back to its fundamentals and are designed to help you: set, achieve and maintain your weight loss goals. The Protocol is broken down into Four Phases:

• Phase 1– Weight Loss
• Phase 2– Pre-Stabilization
• Phase 3– Pre-Stabilization and gradual reintroduction of healthy carbohydrates and fat
• Phase 4– Stabilisation

During the weight loss phases of the Protocol, we limit carbohydrate intake to encourage the body to turn to its fat for energy. This normal metabolic process is called ketosis. By eating protein foods, the Protocol helps to support muscle mass and teaches you how to develop smarter eating habits and lifestyle choices, which helps maintain your weight after weight loss is achieved.

Ketosis is a normal metabolic process, which refers to the state of metabolism the body is in when it uses fat as a primary energy source. In fact, we all do a little ‘ketosis” each night when we sleep. As we fast during the night, our blood sugars drop, and our body begins breaking down fat to use as energy.

At Simplr Health, we are extremely mindful of dieter safety and consider our Protocol to be safe. A key first step in starting your weight loss journey is the completion of a Health Profile with your Simplr Health Trained Coach. This comprehensive profile ensures there are no underlying conditions that prevent you as a potential dieter from being on the Protocol. Those potential dieters with certain chronic medical conditions will be required to obtain prior written approval from their physicians, prior to starting on the protocol.

Featuring one-on-one coaching and healthier lifestyle education, the Simplr Health Protocol is focused on a dieter’s journey to their healthier self. Licensed healthcare practitioners and trained coaches ensure dieters are qualified to follow the Protocol, with all dieters being required to complete a Health Profile during their Initial Consultation. The purpose of the health profile is not to establish a diagnosis, but rather to determine a dieter’s health status to guide his or her weight loss plan.

What sets the Simplr Health Protocol apart from other weight loss diets on the market is our focus on weight issues at their source. The Protocol aims at reducing carbohydrates and fats, not protein. In so doing, it preserves muscle tissue and protects vital organs to secure their proper function. In other words, the goal is to lose fat, not muscle. While on the Protocol, through personalized coaching, you’re also provided with healthier lifestyle education so that you are empowered to sustain your weight loss results over your life course.

Costs related to the Simplr Health Protocol are broken into food & supplements and consultation expenses. The Simplr Health Protocol costs, on average, about $23 a day – which includes the cost of the foods, and the supplements. We encourage you to think of the cost of the Protocol as part of your current grocery bill. Redirecting average food expenses to different, healthier options often results in the Protocol being neutral in cost. Consultation fees vary from one location to another, depending on the additional services they offer.

The list of approved Phase 1 foods doesn’t include cocoa.

Yes, we suggest stevia and sucralose with a maximum of 4 packets per day. We’d recommend talking to your Coach about various options.

There are plenty of places to find delicious recipes that are compliant with the various Phases of the Simplr Health Protocol. You can visit the following –

Ideal Protein YouTube channel www.youtube.com/user/OfficialIdealProtein

Ideal Protein – Amazing Recipes

https://idealprotein.com/amazing-recipes/

Taste of Longevity Facebook page https://www.facebook.com/taste.of.longevity

Speak to your Clinic or Center about recipe suggestions

We recommend consuming vegetables from the Select and Occasional Vegetable Groups for your 4 cups per day. Discovering new vegetables is an important part of your journey on the Protocol.

Yes, you can have one cup of coffee or tea while on the Protocol. For each additional cup of caffeinated coffee or tea, be sure to offset the diuretic effect of the coffee or tea by drinking an equivalent amount of water. That’s in addition to the daily minimum of 2L of water.

Milk is not on the list of permitted items for Phase 1 and 2, other than the 30mL of regular milk allowed for ‘creamer’ in your coffee or tea. All other dairy is not permitted due to the carbs and fats.

Yes, you need to weigh your whole protein and measure your vegetables before cooking.

Yes, you are able to use lemons for flavouring water and for adding zest to your meal. Just realise that they DO have carbs. Not a lot, but they add up. The best way to use them is to put a slice in a glass of water. Keep your use to 1/2 to a max of 1 lemon per day.

We consider extras the sweeteners “permitted” in our phase sheets. These sweeteners include gum, salad dressings, sauces and sweeteners. You must only consume a maximum of 4 servings per day of these. Many products on the market may indicate a zero calorie, zero carbs and zero fat, but in fact may contain hidden sugars. Consuming the maximum allowable of these sweeteners on a daily basis may hinder your weight loss.

Yes, you can have unlimited raw spinach. However, if you decide to cook your spinach, measure it before you cook it and do not exceed the 4 cups of Select Vegetables per day.

The two permitted oils on the Protocol are Olive Oil and Grape Seed Extract Oil. We recommend cooking with Grape Seed Extract Oil only, as it has a higher smoke point than other oils.

Nuts and seeds are packed with energy and contain a large amount of fats and carbohydrates for their small size. A handful of nuts or seeds will more than likely hinder your weight loss as they contain many calories even in a small serving.

The Phase 1 sheet lists all acceptable cuts of whole protein. Ask your butcher if you have any questions and they should be able to point out the leaner cuts of meat. In addition, pre-packed meats that are found in your supermarket will contain nutritional facts on their package. Review the nutritional facts before purchasing.

When you’re on Simplr Health protocol, cooked onions are not permitted. The reason is that when onions are cooked, that process breaks down the complex carbs into more of a sugar that will stimulate insulin. You may eat the onions boiled or raw.

Yes, you can. You may eat from the Unlimited Raw Vegetables and Lettuce category, listed on the Phase 1 sheet.

Diet sodas are higher in phosphoric acids and aspartame. We recommend selecting sparkling water instead, enhancing with a slice of fresh lemon or lime instead.

Many protein supplemental foods uses sucralose as a sweetener. Sucralose is derived from sugar cane, it tastes like sugar and only minimum amounts are required to make the food taste great. However, we also offer many foods without sucralose, therefore, you can be on the Protocol, achieve your weight objective and avoid consuming sucralose.

The Lite Salt contains the balance of potassium and sodium that is not provided from the foods you eat during the weight loss phases of the Protocol. Lite Salt is part of the mandatory supplements of the Protocol.

Yes, Shirataki (or Konjac) noodles can be consumed while on the Protocol, however, it is important to limit consumption up to one serving per day 100 grams.

Yes, calorie-free, carbohydrate-free, sugar-free sparkling water can be counted toward the minimum daily requirements of 2 L of water per day.

NO, not any type of candy is permitted while on the weight loss phases of the Protocol, as they may have a hidden alcohol sugar which may hinder your weight loss.

Edamame does contain some carbohydrates as all legumes do and are not allowed in Phases 1, 2 and 3 of the Protocol. Similar to nuts, you can consume a lot very quickly and the carbohydrates can add up!

The milk used in processing the best whey isolates doesn’t contain Bovine Growth Hormones (BGH) or antibiotics. The cows are fed as per industry standards. Whey protein “isolates” are always preferable. Always check product labels and confirm with your coach.

In the presence of “other carbohydrates” such as gums or starches, the amount of sugars plus the amount of fibres may not equal the total amount of carbohydrates. In the absence of significant amount of “other carbohydrates” rounding rules, as prescribed in the Food and Drug Regulation, can also bring a bias in the addition of sugars and fibres.

The total carb allowance per day is based on net carbs.

You can have some flexibility in your meal schedule. The key is to make sure you’re eating the required amount of vegetables, whole protein, supplemental protein foods, mandatory supplements, water and oil throughout the day.

If you wish to avoid any ingredients, ensure you review the ingredient list on all products before purchasing them. If you are unsure about ingredients, speak with your Coach.

Alcohol is not permitted while on Phase 1, 2 and 3 of the Protocol. Consuming alcohol during our Protocol can dramatically inhibit the liver’s ability to make glucose (sugar), potentially causing severe hypoglycaemia resulting in “passing out”. Alcohol is a toxic substance. Your liver immediately focuses on removing it from your body and puts other things on hold – such as creating the glucose your brain and other organs need. Consuming alcohol in any form, even cough & cold medicines, is strictly prohibited as it could be potentially very dangerous.

The Simplr Health Protocol is an uncompromised personal transformation Protocol. Deviating will only inhibit your results.

The Alternative Protocol is used for specific situations, such as Type 1 Diabetics, and children. While on the Alternative Protocol, a person will have the choice to consume from three Group Choices throughout the day: carbohydrates, fruits, and fats.

The four phases of theSimplr Health Protocol are designed to help you set, achieve and maintain your weight loss goals. Once a dieter has achieved his or her weight loss goal, we want to increase the caloric intake slowly by going through Phases 2 and 3 before starting the stabilization phase. This is a critical part of their long-term success.

Vegetarians can follow the Simplr Health Protocol and can consume eggs or tofu during their evening meal for their whole protein. As an alternative, vegetarians can also have two non-restricted Simplr Health items for dinner in replacement of their dinner protein. Pescatarians, those vegetarians who eat fish, can also have fish for their evening meal as their whole protein.

Strict vegans, those who do not consume any animal proteins and animal by-products (dairy products, honey, etc.) are still able to follow the Simplr Health Weight Loss protocol.

During your weight loss journey, you will have the choice to eat a variety of supplemental protein foods that are easy to prepare and available in a wide array of textures, tastes and flavours.

These foods include delicious main course, dessert, snack, condiment and complete meal replacement options.  From savory offerings to sweet treats there are supplemental protein foods available for every taste.

As a day-to-day example, a regular meal day on Phase 1 includes:

• 3 supplemental protein foods
• 4 cups of select vegetables
• 2 unlimited salad mixes
• 1 dinner protein of your choice

Various supplemental protein products can be purchased in a variety of retail stores and online. Speak to your coach about which brands and products are allowed, recommended and most suitable for your health transformation journey.

Remember, as it relates to this protocol, you’re not on a high protein diet right now. You’re on a diet that continues to provide the basic protein needs of your body during the weight loss process. Your coach will be the best person to help you determine the amount of protein you should be consuming daily.

Protein foods are so vital because they make our bodies the way they are. Your immune system, vital organs, eyes, nails, hair, skin and your muscles all are made of protein. Powering our bodies are our muscles – the engines that burn calories and help us lose weight. The more muscle you have, the more calories you burn. The more calories you burn, the more fat you burn. That’s why men lose weight faster than women, because typically men have greater muscle mass than women.

We recommend products that employ different proteins, which vary in usage from product to product, and include:  whey isolates, soy isolates, milk protein, and pea protein

During the first phases of the Protocol, controlled amounts of activity are encouraged. Activities like stretching, walking, moderate yoga, etc., are all fine. Simply make sure you are not out of breath while engaging in any selected option.

You’re permitted to have 6 eggs, which 2 would be whole, the remainder must be egg whites.

Yes, you can use cinnamon. In fact, many people find it to be an excellent alternative to sweetener in their coffee. Refer to the Phase Sheets for all approved seasonings.

Make sure you’re familiar with your Phase 1 sheet. It lists all permitted vegetables.

Even though certain fruits contain healthy vitamins and minerals, most fruits contain enough sugar (carbohydrate) to bring your body out of ketosis and slow down your progress, which is why they are not allowed on Phase 1 and 2.

All milk that comes from a cow or a goat is allowed, as long as you’re staying within the 30mL limit per day. Unsweetened Soy and Almond milk are also allowed.

You can enjoy all types of peppers, including hot peppers, bell peppers and sweet peppers (capsicum).

The restricted products contain more grams of carbohydrates. By having more than one restricted item each day, you’ll likely go above the maximum carb allowance and hinder your weight loss.

The only sugar-free gum specifically approved by Simplr Health for the Protocol is Xylitol Gum. Keep in mind that it’s only to be used in moderation during the first few weeks of the Protocol. Each piece of gum should be counted towards your maximum allowable sweetener count per day (4).

There are many ways to find out if a food is restricted. When you are an enrolled dieter your personalised website allows you to see what foods are restricted. You can also ask your Coach for a list of foods that are restricted.

Both the apple cider vinegar and white vinegar are allowed on the Protocol, as they have a low carb content. Other vinegars available on the market are not permitted on the weight loss phases of the Protocol.

You simply want to get in the three packets in each day. As long as you accomplish that, you’re right on track. It’s best if you can do it in the recommended time frames. Speak to your Coach if you feel that some adjustment needs to be made.

Sucralose is a sweetener derived from sugar cane. It has zero (0) calories and is completely cleared from the body within a day, which means that it has very little impact on the blood and its glycemia.

Yes. You can split the whole protein throughout the day, but only with a meal, not as a snack and not between meals. You may also consume leaner proteins.

No, creamers are not permitted. However, regular milk is allowed, as long as you’re staying within the 30mL limit per day. Unsweetened Soy and Almond milk are also allowed. Keep in mind that Ready-to-make Chocolate, Vanilla or Cappuccino Protein shakes are OK to use in your coffee.

Yes, the vegetables are very important. If you’re struggling to consume 4 cups of vegetables, check with your Coach for some specific ideas on how to make sure you’re getting all the veggies you need. Try different preparation styles and explore the possibilities with some tasty soups or purees.

Drink a minimum of 2 Litres of water every day. Water is especially important during weight loss because water is part of the fat-burning process. And remember to drink additional water if you have coffee or a caffeinated beverage.

No, popcorn does not count as a vegetable and is not permitted during the weight loss phases of the Protocol.

We need sodium (salt) to replenish what’s lost in urine, sweat, and through diuretics during the day. Simplr Health Protocol is a low-sodium program; therefore adequate salt (especially the Lite Salt) must be included with your foods.

Good carbs are whole foods. Try to avoid the processed foods and eat whole foods, such as; fruits, brown rice, whole grains, nuts and seeds, as they do not contain any processed white flour or added sugar. They will keep you full longer due to their fibre content.

You can add fresh mint and/or lemon to your water, or drink peppermint tea to freshen your breath. You can also chew cinnamon sticks and different fresh herbs such as mint, parsley, and basil. The only sugar-free gum specifically approved by Ideal Protein for the Protocol is Xylitol Gum. Keep in mind that it’s only to be used in moderation during the first few weeks of the Protocol. Each piece of gum should be counted towards your maximum allowable sweetener count per day (4). Don’t hesitate to speak to your Coach who may have other suggestions.

Yes, plain tofu is allowed on the Simplr Health Protocol. Plain Tofu has about 7-8 grams of protein per 30 grams of raw product, so you will need about 90-120 grams to create a meal. Be careful with some of the “flavoured tofu” because they might have too many carbohydrates (total carbs should be less than 5 grams per serving). Ensure you read the nutrition facts before purchasing a product and if you have any doubts, speak with your Coach.

The only sugar-free gum specifically approved by Ideal Protein for the Protocol is Xylitol Gum. Keep in mind that it’s only to be used in moderation during the first few weeks of the Protocol. Each piece of gum should be counted towards your maximum allowable sweetener count per day (4). However, if you notice that the rate of weight loss is not continuing then stop using it completely until Phase 4.

Alcohol is not permitted while on Phase 1, 2 and 3 of the Protocol. Remember that alcohol – in any form- will inhibit your body’s ability to produce glucose. This is an absolute necessity when carbohydrates are greatly restricted. If any alcohol is consumed during this ‘carb-restricted period’ loss of consciousness could occur suddenly and without warning due to severe hypoglycaemia. Therefore, any alcohol during Phases 1,2 and 3 is strictly prohibited.

“Total carbs” include the total amount of carbohydrates in a specific food, including fibre, sugar, and sugar alcohol. “Net carbs” describe the number of grams of carbohydrates minus the fibre and the sugar alcohol.  Fibre and sugar alcohol do not have a negative impact on blood sugar or insulin response. Therefore, they can be removed from the equation when you are calculating your carbohydrate intake. Either in weight loss (Phase 1) or weight stabilisation (Phase 4), it’s the net carbs that you want to pay attention to.

Your Coach will give you specific data that they’d like to see you track each week. It is a mandatory part of the Protocol. As simple as it may sound, keeping track of what you eat is critical to your success. Consider this: Studies show that keeping a food journal can double a person’s weight loss according to a study from Kaiser Permanente’s Centre for Health Research. Most of us don’t fully realize what we eat during the day. The simple act of writing everything down brings it to your attention. You have many ways to keep a food journal while on the Protocol – as an enrolled dieter you can complete your Daily Food Journal online there is also a paper version of the Daily Food Journal option on your website.

The weight loss phases of the Protocol would be considered a medium to low calorie diet whereas the Alternative Protocol, which incorporates additional foods, would be considered a medium calorie diet.

Children under 17 may be eligible to do the Alternative Protocol, provided their parents or guardians obtain prior approval from the child’s paediatrician.

Yes, the Protocol is designed to do the phases in sequence. Phase 1 is to be followed until your weight objective is achieved. Phase 2 is to be followed for two weeks, to slowly re-introduce more whole food protein to your diet. Phase 3 is to be followed for two weeks, to re-introduce carbohydrates and fats to your diet. Phase 4 is our structured approach to stabilisation and maintenance. It’s a 12-month stabilisation period, with ongoing support to help you maintain your weight loss success. To effectively maintain your weight, you must follow the Phases sequentially.

It is possible to experience a weight loss plateau in any weight loss program. Some possible reasons for plateauing could be constipation, menstruation, deviation (intentional and unintentional), medications, and so on. Don’t worry, if this happens, your Coach can review your Daily Journal and guide you to through this plateau.

Both protocols have 4 phases: Phase 1 is followed until the Patient or Client’s weight objective is achieved. Phase 2 is to be followed for 2 weeks, which during this time will supply more calories to help ease the body’s metabolism into stabilisation. Phase 3 is the pre-stabilisation phase, which also lasts two weeks. Phase 4: Stabilization. However, the Alternative Protocol was designed for Type 1 Diabetics and children. The main difference is the addition of three food group choices throughout the day for the Alternative Protocol. Your Coach will be able to discuss with you and help you decide which Protocol is best suited for your needs.

Cellulite is subcutaneous fat and may result from a complex combination of factors ranging from hormones to heredity. The Simplr Health Protocol focuses on weight loss and weight maintenance. Your healthcare provider will be the best person to provide you with recommendations.