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ITG Diet vs Typical Keto Diets

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In light of the new year and "dieting season," there are many articles and news pieces published every day comparing a typical keto diet to other weight loss plans. On average, about 6,000 articles, documents and reviews are posted daily dealing with health and weight loss. Sifting through all that material on the internet can dig up a lot of information, both educational as well as misguided.

While the ITG Diet Plan does get you into a light state of ketosis, there are differences between ITG and simply eating foods according to a keto lifestyle. A typical keto diet is a way of eating rather than a weight loss plan, allowing many foods that we restrict while on the ITG Diet Plan. 

There is even more misinformation available online that could be confusing if you are looking to start a ketogenic weight loss program. While the keto program you choose may work at first, they may be difficult to adhere to without coaching or guidelines and may also cause you to reach a plateau in your weight loss. Having a weight loss stall can cause a lot of frustration as well as make you want to quit.

The ITG Diet is a modified ketogenic program to help you lose weight by cutting back on carbs and sugar intake, drinking plenty of water and eating vegetables, as well as eating the proper amount of protein. Keto plans that are detailed online will many times allow fruits, vegetables, and some foods higher in carbs and fat such as nuts, avocados and beans. ITG restricts these since they will cause stalls in your weight loss progress.

ITG also limits fat by using lean proteins in order to maintain muscle mass. Remember, too much fat and too much protein can hinder weight loss progress due to the fact that these macronutrients in excess will simply be converted to and stored as more fat. Many keto diets (a way of eating rather than a weight loss plan) stress the importance of high protein as well as high fat. The ITG Diet Plan is higher in protein than most diets (but not a high protein diet), which means the body will receive the adequate amount needed to protect muscle mass. Typical keto diets also place an emphasis on high fat. As you progress in your weight loss journey, you will notice that if you eat foods with a high fat content, your weight loss might stall (this is why we limit items such as salmon, pork, beef and red meat, and other fatty protein sources like cheese, bacon and avocados.)

If you find information online and have questions as to why you can't eat certain foods on the ITG Diet Plan or follow some of the questionable advice you may have read, make sure to speak with your ITG Coach. Your coach is your lifeline to success while on the program and will guide you on the right path to making healthy eating choices. By utilizing ITG's plan and dietary guidelines, your coach will show you how ITG works more efficiently when compared to a typical keto diet. If you have any other questions about the differences between ITG and typical keto diets, please contact your coach or connect with us at ITG and we would be happy to help you in your weight loss journey!

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Joseph is Operations Director for ITG, a Certified ITG Coach, and also manages a local weight loss clinic, Slim Down St Pete. He lost over 75 pounds on the ITG Diet Plan, 10 inches from the waist and decreased his body fat by over 20%


  • Guest
    Margaret McInish Friday, 21 September 2018

    Can I buy the supplements i need without joining the program?

    I am not sure I can pay for the entire program but I am interested in purchasing the protein supplements and any other crucial to keeping healthy while losing weight.

    Reply Cancel
  • ITG Diet
    ITG Diet Friday, 04 January 2019

    Hi Margaret

    You can give ITG a call or email us for more information, we are happy to help!

  • Guest
    Susie Friday, 22 March 2019

    Weight stay off ?

    Hi, I'm considering this diet plan, but wondering does the weight stay off on the maintenance plan?

    Reply Cancel
  • ITG Diet
    ITG Diet Friday, 22 March 2019

    Maintaining Your New Weight

    Hi Susie,

    Through Steps 1 - 3 of the ITG Diet Plan, we teach you how you will be able to stay at your goal weight for life. This program is a lifestyle change as well as an educational process so that you will learn how this is done. Please give us a call or send an email to Joseph@ITGdiet.com for more information and any additional questions!

  • Guest
    Farha Cameron Friday, 26 April 2019

    Just starting ITG

    Hi I read that if you are a bit more active you can have an extra protein packet. I accidentally ate 2 snacks on day 1 of my ITG. Will it hurt my progress? I had to walk 3 miles today because my car was in the shop and I had to pick it up.

    Reply Cancel
  • ITG Diet
    ITG Diet Friday, 26 April 2019

    Extra ITG Food

    Hi Farha,

    When starting the ITG Diet Plan, you may have 1 extra packet of Non-Limited ITG Food (not the Limited Bars, Chips, Cookies etc.)

    A little extra protein if you've had a busy day and have a while to go in between meals will help satiate your hunger. You might also first work on your water, then some of your vegetables for the day, some salad for crunch, and then protein if you need to. You can also utilize the ITG Recipe Section for great protein ideas you can make in your kitchen.

    Remember, you should not be doing any strength training on the program. Walking, biking, swimming, dancing... all great activities to get you moving. Once you have adjusted to the ITG Diet Plan over the first couple weeks, you should see that you are not feeling as hungry and can use the extra protein in emergency hunger situations.

    If you are over 200 pounds you need the extra protein until you get closer and under that weight, then it needs to be eliminated.

    -From Your ITG Coaches

  • Guest
    Zully Darby Friday, 17 May 2019


    had a cucumber roll from a Japanese restaurant. They put crabmeat and a small bite of cream cheese. Is that going to ruin my diet?

  • ITG Diet
    ITG Diet Monday, 20 May 2019

    Cream Cheese

    Hi there! Good question. Dairy / Cream Cheese is not allowed on the program so while it will not ruin your diet, it could just slow down your rate of weight loss. Combined with other foods off-program or high sodium foods from restaurants can also slow down weight loss. Make sure to avoid the food groups we remove in Step 1. You get them back in Step 2 in the proper portion size. Be careful with restaurant foods and use the ITG Restaurant Guide for helpful tips and tricks.

  • Guest
    Susie Tuesday, 25 June 2019

    Eating out

    Hi, I am on day 3 of the ITG diet. I'm wondering if there are acceptable choices for this diet when eating in Restaurants.

    Reply Cancel
  • ITG Diet
    ITG Diet Tuesday, 25 June 2019

    Restaurant Guide

    Hi Susie, great job getting started on the program!

    We typically suggest that you do not eat at restaurants if at all possible for the first several weeks of the program. Even the "healthiest" dishes are usually very high in fat, carbs, and sodium and will stall you out on the ITG Diet Plan.

    If you find yourself in a situation where you must go out to eat, stick with your lean proteins and vegetables. For help finding healthy choices at popular restaurants, or to help you navigate a menu, use our ITG Restaurant Guide located here:


    Best of luck to you on the program!

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