by Zan Romeder – weight loss coach since 2011 and owner of Vital Body

Weight loss is awesome. But what is truly awesome is knowing what to eat, enjoying what you eat and maintaining your weight. Now that is the miracle. When I started with Ideal Protein back in 2010 I was praying for a healthy weight loss solution. I did not realize that the real deal was going to be learning how to maintain.

I admit it took me a long time to truly commit to learning how to maintain. I would eat healthy, avoid certain foods but inevitably eating “healthy” was too high carb for my body and the pounds would creep back on. Sometimes quickly pile back on. I found it very frustrating as I truly was trying hard and making some good food choices. Clearly what I was doing was not working. I had some learning and unlearning to do.


At Ideal Protein the weight loss program includes phase 1 where you lose weight and reset your metabolism. In phase 2 your coach walks you through stabilization – a slow and measured reintroduction of complex carbohydrates. Phase 3 is where you learn to live your life, eat low carb, manage self-care, stay hydrated, add in more exercise and do all the great things a healthy body can do. We all love phase 1 because it’s a more glamorous and glorious phase. You are losing weight, fitting into your jeans again, feeling way more energized, less inflammation, sleeping better and it’s just so damn good.

Phase 3 has no end. It’s eating well for life. Finding a balance of eating well, nourishing yourself and enjoying some lesser quality foods like donuts or pizza. Phase 3 is where you really want a coach by your side. Someone to support you, guide you and help you see what is working and not working.

So my unique macro code based on my weight and gender includes:

  • 6 servings of Protein
  • 4-6 servings Fat
  • 55 Net Carbs (not including veggies!)


I go over 55 net carbs when I eat a whole chocolate bar. (yes that has happened)

I feel totally different when my carbs come from roasted beets and butternut squash than when they come from bread or pasta.

Eating well often leads to way more than 55 net carbs and 4 servings of fat. Think guacamole, chickpeas, sandwich. (eating well is not the same as following my macro code).

It’s not about being good or bad but learning what works for my body and trial and error. THIS IS HUGE folks.

A coach is what made the difference – someone to be accountable to, to review my food journal with, to be honest with and trouble shoot with. 

There’s 5 grams of carbs in my ketchup serving. I was really sad to learn that. And it’s not considered an ideal food ha!

I love the way we position food as Ideal, Fair or Poor. It’s clearly defined and sometimes it’s obvious, like a Blizzard from Dairy Queen you know is going to be all fat and carbs of poor quality. But sometimes you get surprised. I used to snack on Medjool dates – 4 of those easy and I’ve ingested 60 carbs and that was just a simple snack as I’m making dinner. Sure I suppose it’s better than a chocolate bar but those carbs were making my insulin spike and then my hunger would spike. I was always FRUSTRATED as I was NOT eating junk food but I was always hungry and always wanting cookies, toast with honey, bread and cheese to try and feel full.

Once I ate according to my macros it started to feel natural to want to eat more veggies, drink water and eat foods that made me feel good. I no longer had to work at “not wanting” to eat certain things. It’s basically MAGIC. I had tried so many things and done so many partial programs, switching from one book to the next, trying the latest idea. I do think it’s important to explore, have some trial and error but with a coach, a food journal and a simple plan that does not rule out any food this was the only way I had long term success.

And as a coach it is amazing to be 110% confident in what you tell clients to try. I know they won’t be hungry, I know they will feel awesome and I know we have answers that make sense and feel great.


I start with a plan for the day, if I don’t have a plan I’m tracking as I go to keep the awareness. (once you have your code and awareness of what you can eat then you don’t need to track as tightly but this takes time to get there). For sure it happens, I record at the end of the day and realize YIKES that was way off.

BREAKFAST (1 protein, 1 fat, 14 carbs)

3 eggs scrambled with green onions and coffee with cream

Frozen Blueberries

LUNCH (2 protein, 14 carbs, 2 fats)

Left over chicken and roasted beets, salad with dressing and pistachios. 

SNACK (1 protein)

Ideal Protein Chocolate Smoothie Drink 

DINNER (2 protein, 1 fat, 17 carbs)

Fish with Salsa, steamed broccoli with olive oil and quinoa 


6 Protein

4 Fat

45 carbs

Plus 4 cups veggies minimum

This is a day that leaves me feeling clean, well fed, happy taste buds and keeps my weight in check. It won’t trigger cravings and I feel satiated. The macro code is not set in stone. You may have less hungry days or hungrier days. You get to listen to your body. You get better at listening to your body and knowing what you need or don’t need.


I thought I would be fighting food cravings and carb cravings forever. For years my body craved poor quality carbs, despite eating well. Turns out all I had to do was reset my metabolism, feed myself high quality carbs and ensure I get my macros in before eating low quality foods like dried fruit, muffins and crepes (what I called healthy before) and BOOM feeling satiated all day long and no more feeling deprived and no more cravings. And I know how to include any food I may want to have, nothing is off limits.

We want this for all of you. Our weight loss program coaches healthy weight loss and teaches you how to keep it off. This program is so much more than weight loss. The coach is there for you to help you discover and learn how to eat and how to make long term habit changes and mind set changes.

Each journey is unique. This is a taste of my journey that has had ups and downs but always learning. I am happy to answer questions you may have but remember it’s not about whether one food is good or bad for you. It’s about resetting your metabolism, learning your macro code and how to eat within your daily Macro Code budget.

Other Blog Posts

Lemon Zucchini Pancake inspiration

Lemon Zucchini Pancakes

Sometimes you need to change things up a bit and have a new texture. These pancakes serve up beautifully with a cup of Earl Grey tea. Weight Loss is easy with a breakfast like this.

Ingredients for Buffalo Chicken Meatballs and Cauliflower

Buffalo Chicken Meatballs with Air Fryer Cauliflower

This phase 1 recipe is ready in under 25 minutes. Serves 1. Tasty, easy and can easily double to serve 2.

Blue background with Scale and text : Stop Struggling to Lose Weight: The Power of Having a Weight Loss Coach

How a Weight Loss Coach Can End Your Struggle

If you’ve been struggling to lose weight on your own and feel like you need the help of a weight loss coach, you’re not alone. Millions of people have found success with the help of a professional coach who understands their individual needs and can tailor a program specifically for them. Let’s explore how to find the right weight loss coach.

Back on track Blog Post

The Power of Getting Back on Track

Keeping you as a priority is important. Taking time to be proactive and doing a tune up is a great way to boost your metabolism and feel in control and clear about your food choices.

Lose Weight Vanciuver - Ideal Protein Diet

Weight Loss Coaching Burnaby to Canada Wide

Our Beginnings in Burnaby - Weight Loss Clinic Opens In 2011 we opened a little weight loss clinic at the local family chiropractic clinic on Hastings St in Burnaby, BC. We were open 2 hours a week on Tuesdays evenings. Louise Francis was our first client who started...
pexels sarah chai 7282818 scaled

How to Lose Weight when you are Crazy Busy

Weight loss when busy can be hard, but it doesn’t need to be. No doubt about it—losing weight requires a time commitment. But if you’re like most of us, the daily stresses of everyday life may have you wondering how you’re going to find that time. If this sounds like...
How To Avoid Falling Victim To A Weight Gain Trigger

How To Avoid Falling Victim To A Weight Gain “Trigger”

Somewhere along the way you fell victim to a “trigger.” You stepped onto your bathroom scale and did a double-take when you saw the numbers had moved up. After all, you thought you were doing everything right! You made changes in your lifestyle, right-sized your...
chipotle chili salmon

Chipotle Chile Salmon with Summer Chopped Salad

Salmon is full of great fats and with a salad you are getting a perfect meal. Phase 1 recipe that can easily be modified to phase 2 and 3. Ideal Protein takes you on a lifelong wellness journey.

Healthy Weight Loss - Zan

Sunday Explorations – Sunday Sept 25 2022

Sunday Explorations are part of the Beyond Phase 1 series where we look at weight loss and wellness from a variety of perspectives beyond what to eat.

Rotini salad Chef Penny

Cold Rotini Salad on Spinach

This phase 1 recipe is ready in under 20 minutes. Serves 1. Refreshing, filling and easy to make ahead of time.

beyond phase 1 series

Sunday Explorations – Cravings! July 24th 7:30pm

Sunday Explorations are part of the Beyond Phase 1 series where we look at weight loss and wellness from a variety of perspectives beyond what to eat.

beyond phase 1 series

Sunday Explorations – June 19 7:30pm

Sunday Explorations are part of the Beyond Phase 1 series where we look at weight loss and wellness from a variety of perspectives beyond what to eat.

Healthy Weight Loss with a Coach = Success!

We can help you reach your weight loss goals if you are ready.

Book a free online consultation to virtually meet with a Certified Vital Body Weight Loss Coach who will show you how our weight loss program works.

Top 5 Reasons People Regain and how to avoid them!

Subscribe to end the regaining cycle!