Protein Power
Source of Recipe
3 Fat Chicks on a Diet
Q&A with Nasus40:
Nasus40 is a 3FC Forum Member and follows the Protein Power plan. We asked her to help us understand this plan better.
I can be found on the Low Carb Board and the 100's Club. I also have been known to pop in any place. I have been doing low carb for 2 years, (with some better times and some worse). My starting weight was 235 with over 60% body fat, size 24. I am now 180, 30% body fat and a size 14 - 16. My cholesterol has returned to completely normal from high levels. I can be contacted for more information or support through the board with a PM, or you can come and visit the boards.
What is the author's theory behind this plan?
The basis for the Protein Power Life Plan is reducing the body's insulin response. When you eat foods, they turn to energy. Fats metabolize into fuel called ketones, and carbohydrates turn into glucose. When glucose is detected in your body, it stimulates a hormone called insulin. The insulin acts as a facilitating agent to allow the glucose into the cells to be used for fuel. In time as the body ages or through disease processes, the body requires more and more insulin to stimulate the cells to allow the insulin into the cells. This ends up leaving the body with excess insulin in the body. At this time the insulin floating around the blood stream will then cause the body to respond unfavorably. Some of these responses can be tiredness, headaches, and fat retention. Insulin also causes the body to release it's own cholesterol, made in the liver, as cholesterol is required for the brain function. Insulin also stimulates the body to produce an increase of acid in the stomach causing acid reflux.
By reducing the intake of the foods that stimulate the insulin production, you can reduce and reverse the complications caused by excess insulin production. You will fix things like even energy levels thought the day. No hunger periods within hours of eating. No further headaches. Acid reflux will be virtually gone. What many people find is that they not only lose weight but also feel very healthy when doing this diet. Blood cholesterol improves, as the body is not producing cholesterol.
Many people say that the carbohydrates are required for function. In reality many people live very healthy lives with out taking in any carbohydrates. Eskimos are an example. The early man got most of its meals from animals, and they survived very well. The fruits and veggies were sporadic and seasonal. They did not have the capability of making breads and pastas. The body can make glucose from protein if needed.
So by forcing the body to use the fat for fuel, the person then loses weight.
The also stop the effects of insulin resistance, and reduces the amount of insulin floating in the body. When doing this, the person then finds that their health improves and they feel much better.
What is the carb limitation on this diet?
Very simply put - it depends on what level you are at.
Intervention - Just starting the WOE or if you have lots of weight to lose, your daily requirements are
Intermediate phase - This is after your body has adjusted to the new WOE, and you are working on health issues. When you are closer to your weight loss goal, preparing to transition to the maintenance WOE
Maintenance - This is for when you are at weight goal or you do not want to lose weight but still are working on health issues. This phase is adjusted to slowly increase the carbs. If you have done this WOE for weight loss then you adjust according to your body. If when increasing your carbs you stop losing weight then you continue at that carb level. If you start to gain then you drop back to the lower level.
Week 1
Week 2
Week 3
Now that the basics are said, it is important to think about the quality of
carbs that you do eat. You can eat carbs at each meal that are of no benefit to the body, like white breads, sugar, ice cream and candy, or you can eat things that will bring you health, like vegetables and fruit. If looking at the reason you are starting this WOE then your decision should be easy. However, we have not lost our health by making the right decision in the past. I will spell it out for you. Chose the veggies and fruit over the ice cream and cake. You will eat much more, and receive the health benefits of the foods like the fiber and natural supplements to your diet. Would you rather have a nice shake with real berries, or a slice of bread? The decision is easy once you have adjusted to this WOE (usually takes 1 - 2 weeks).
There will be times that you will be in situations that you over eat, such as vacation, family get-togethers and parties. If you can stay OP, then do it.
But if you are really struggling with eating it . . . these times, make the best choices but do not deny your self. Take small pieces. If you deny yourself then at a weak moment then you will go overboard and have a harder time getting back OP. Some are able to rationalize their health and have no problem saying no, others cannot. If it is just for one or two meals then get back OP and continue on. If you do go over board for a while or several meals, then go back to the intervention phase for a 1-week period or longer, depending on how far you went off plan and your body's reaction to it. Then, readjust according to the level that your body was at before the "splurge."
What are examples of the kind of food can I eat?
For food with this plan it is relatively simple: any meats. All red meats, white meats, dark meats, fish, and soy burgers are also within limits.
(Just watch the vegan foods as they may be filled with fillers such as starch to keep them together.)
Vegetables with a few exceptions are almost free. When using this plan you are allowed to subtract the fiber from the carb count as the fiber is not digestible, or causes such little insulin elevation that it is negligible.
A food such as spinach, which is 2 carbs per serving and 1 fiber, is actually 1 carb ECC (effective carb count). Broccoli and cauliflower are about the same amount. The veggies that have a higher carb count, and should be avoided, are things like corn, and peas (the sweet veggies). Ones to eat limited servings of are the sweeter squashes, such as winter squash. They are very nutritious and do have a fairly good fiber count, so do not leave them out of your diet completely, but do eat them in limited quantities.
Fruit is one of the foods that many people have a problem giving up. They do not have to be removed from the diet. They need to be eaten in limited quantities. Some of the better fruits are the berries. They not only have some fiber in them but also are loaded with antioxidants. Just watch the carb count in the fruits. Some of the fruits that should be avoided are the higher carb fruits, like the banana. In the fall I allow myself an apple a day, or an equivalent. A small piece of fruit or half of a large one is within the carb limit of any one. After a while OP, one does not need the sweetening of fruit. When I eat my apple, I slice it up and top it with some cinnamon. No sugar, it is sweet enough.
Butter. Yes I said BUTTER. Believe it or not real butter, full fat sour cream, cream, regular salad dressing, NOT low fat yogurt and cottage cheese. WHY, you say?? Well, the reason is very simple. The more natural you go the better it is for you. Have you ever seen any vegetable that produces it's own oil??? I will be honest and say I have not seen any. So to produce vegetable oil you need to change the composition of the food by
hydrolyzing it. This changes the chemical properties of the foods, therefore making it an oxidizing agent. If you know that taking antioxidants are good for you, then you will realize that taking something to oxidize you is not, so eat natural. You will find that the food tastes better, and you do not need as much.
What are some of the foods that are definitely OUT?
The obvious sugar loaded foods, and the starchy foods like breads, potato, and pasta. Some of the veggies that are very limited are peas and corn
(they are loaded with starch).
Do I need to count other things such as calories, protein, etc., or do I need to follow a formula or combination with my meal?
No food combining is required in this plan. It is recommended to spread the
carbs and protein out within 3 meals and 2-3 snacks. Most people do not need to count calories. But many find that they are not hungry and eat too little. If so, then it is necessary to monitor your foods for a while during that time. It is important to make sure that you are getting enough calories in your body. If you're taking in too little then your body will shut down its metabolism and make it hard to lose weight. It is also imperative to make sure that you get your minimum amount of protein, which depends on your body size and activity, but should be no less than 60 grams daily. The other thing to remember is that some people are very sensitive to the caloric intake, so you should watch the fat intake. It should make sense that if you are eating a very large amount of fat, then your body will use that for fuel and your body will not lose weight. Just be aware of this potential roadblock. Most people have a problem eating enough food on this WOE instead of eating too much.
Are there different phases of the plan? If so, what?
This is listed above in the carb limit section, however, there are 3 "mind sets" of this plan. This means how true to your self are you? Are you right wing, left wing, or somewhere in the middle? How heavily do you dive into our lifestyle?
Quoted from the PPLP book:
1. The Hedonist. This plan incorporates only those changes that will best the greatest rewards with the least effort and the fewest nutritional changes.
2. The Dilettante. The middle of the road plan for those who wish to achieve
certain additional health benefits with out sacrificing all the pleasures of
the Hedonist regimen.
3. The Purist. This is the strictest regimen; one that most closely follows
the diet our ancient ancestors thrived on and therefore bestows the
maximum health and fitness rewards.
Which ever category you fall into, you will certainly receive heath benefits. Many people fluctuate between these categories depending on the lifestyle they live.
What are some of the more popular features of this plan?
I like the eating of the veggies and fruit. That is an area that many people feel that they cannot give up. Many feel that they cannot live without their bread and pasta.
Let me say that growing up in a strict Italian family (... do I need to say more?) I do not miss any of it. I still make pasta for the family and may take a bite or two. But in reality, it tastes like paste to me and I used to eat platefuls of the stuff.
For many, the popular part of this plan is eating meat and using the "real" stuff, like cream and real butter.
What are some of the more UNappealing features of this plan?
Public opinion is hard to deal with, but manageable.
Gatherings for get-togethers can be difficult as not many people bring foods that are on plan. (That is when you use the 'one meal' or 'day off' plan.) Many people in the beginning miss the carbohydrates. After the first week those cravings go away. They can come back when you eat certain foods with hidden carbs, or drinks that may be too sweet. Even some of the low carb shakes can trigger cravings. If you eat off plan, then it is important to get back OP as soon as possible, so the cravings to not cause you to continue to binge.
Many feel that eating this way can be expensive. It is not much more expensive as eating regularly. You are not buying the cookies and cold cereals, which can add up. Omelets and eggs are a cheap source of protein.
Many people also get bored with the food choices. They need to open their minds, and think out of the box. Eggs are not the only things for breakfast. And there is many different ways of eating your food. Today, for example, I ate tuna on pork rinds. It was like eating tuna on crackers. Many of the foods served on buns can be eaten rolled in lettuce leaves, such as tacos, cold cuts, and my personal favorite, hamburgers.
What obstacles or difficulties might I encounter?
Obstacles would be more the peer pressure as mentioned briefly above. If you are willing and believe in this WOE, then the eating in this plan is not as hard as it seems.
Supplements are recommended. The very minimum would be a good multi vitamin, and some potassium. Potassium is needed as the fluid intake usually is increased and fluid loss will create a deficit of the potassium. Potassium is required for muscle function. If you feel like your legs are weak, and jumpy at night, then low potassium may be the reason for it. It is recommended to take 99 mg daily.
Other recommendations would be magnesium. The magnesium should be a
chelated source, as non-chelated it may cause looser stools. Magnesium is also essential in the body process, and can be lost with the fluid balances.
Vitamin C is also recommended.
Sample menu for a typical day on this plan:
Breakfast -Eggs (cooked any style, with or with out meat) or just plain meat, faux cream of wheat, cottage cheese, or just any left over meat.
Lunch- Tuna with mayo, or left over meat. Occasionally I will put cheese in the tuna, heat it in the micro and have tuna melt. Another choice is salad with dressing.
Dinner- Any kind of meat, with a ton of veggies.
Snacks- Nuts, peanut butter on celery, protein bars or shakes.
A synopsis of the plan and any other information that may be of use!
This plan reduces the body's response in making insulin, by reducing the intake of glucose producing foods. Insulin as a hormone is responsible for many things in the body, including cholesterol. It causes drowsiness, fat storage, and insulin resistance, among many other symptoms. By reducing the excess insulin in the body, a person can reduce many of these effects.
Notable web sites relating to this plan:http://www.eatprotein.com/
Protein Power's official site.
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