We need an official Protein Power thread!

[Luvmykidz]

I have noticed that there is some interest in this WOE, and there does not appear to be a lot of specific PP posting. But I thought it might be nice to have a sort of one stop shopping for those who are doing--or thinking about doing this plan.

It might be fun to be able to encourage each other, ask questions and share menus here.

It is a wonderful plan, in my opinion, and it would be kind of fun to see who else is doing it and compare notes.

Any takers?

[Luvmykidz]

Hm, no one is interested. That is fine. I will post anyway!

A bit of introduction.

PP is low carb, but does not have an 'induction' period like Atkins. You basically figure out your minimum protein requirements for the day, and then, based on your general health and how much weight you need to lose, you choose either the 30g or 55g program.

Carb count is based on net carbs by subtracting fiber from the total. And, no food is absolutely forbidden. However, the authors, Michael and Mary Eades, do strongly encourage making wise (read healthy) choices.

When the dieter is encouraged to compare and weigh the food choices, there is strong incentive to choose good foods. You can have a lot more green beans, or spinach or cucumbers etc. for the same carbs as a candy bar or piece of cake.

Fat is not a huge issue, but the Eades do encourage choosing leaner protein options. And moderate amounts of healthy added fats. Since carbs stimulate an insulin response and insulin signals the body to store fat, it makes sense to keep an awareness of how much fat you are eating. Excess dietary fat can end up in storage if the excesses are a regular habit.

Well, that is a very brief summary. I do know this program works if it is followed properly. I admit it is not for everyone, as we are all different. But it may be an excellent option for those who need a little more freedom in their plan, or feel that they should be eating a bit less fat and more vegetation.

I just thought I would let people know about this option, because many people seem to be unaware of it.

[Sadler_Girl]

Heather I am glad you put this up . I have been wondering about your plan, you seem very happy with it. Thanks agian for the info.

[Luvmykidz]

Originally Posted by Sadler_Girl

Heather I am glad you put this up . I have been wondering about your plan, you seem very happy with it. Thanks agian for the info.

I live to share!

I hope others are interested as well. I love to compare notes and share recipes.

[jdennysgirl]

Yes, I am also very interested in this plan! Heather, where can I learn more about it? Thanks, Chris

[mrsislandqt]

I have 2 of the Eades' books- The Protein Power Lifeplan and The 30 Day Low Carb diet.

I love their recipes and actually use their meal protein requirements guidelines.

[jdennysgirl]

O.K. don't waste your time looking for info. for me. I just Googled it and came up with tons of info. Thanks again

[Luvmykidz]

Here is a yummy chili alternative--I really like Mexican type foods. I dump Tabasco all over mine to spice it up.

3 oz cooked lean ground beef
1-7 oz can diced green chilies
1/2 teaspoon chili powder
1/8 teaspoon garlic powder
1/8 teaspoon cumin
tiny pinch of oregano

Combine all in a small saucepan and heat. Makes one serving.

325 calories, 17g fat ,21g protein, 16g total carbs 8g fiber (8 net carbs)

For a bit more fat and calories, you could add a tablespoon of sour cream and a tablespoon or two of grated cheese.

This is super quick to make if you already have the beef cooked. And works if you need to serve more people. Just increase the amounts by number of diners and divide evenly.

Or, you might be able to drain it slightly and eat it as filling in a LC wrap.--Just have to count the carbs.

Oh, and the carb count depends on what brand of chilies are used. I used La Victoria, but some brands may be lower.

[Sadler_Girl]

Originally Posted by Luvmykidz

I live to share!

I hope others are interested as well. I love to compare notes and share recipes.

Me too, it is like learning how to cook all over agian.

[Sadler_Girl]

That chilli sounds great , I make mine with ground beef and rotell tomatoes and sometimes I throw in okra and change ot up that way.

[Luvmykidz]

Originally Posted by Sadler_Girl

Me too, it is like learning how to cook all over agian.

This is true. You have to learn what to substitute for favorite starches, and what you just need to abandon because it does not convert.

But--PP does allow for the occaisional 'cheat'. I mean eating a small amount of the "real thing". This really works well for me on maintenance. Sometimes-I don't know if it is hormones or just lack of willpower... I really want to eat something junky. Even if I have been previously happy with all the yummy healthy foods that I can eat.

And, as long as I work with my carb allowance, I naver have had cravings or binge problems. The trick for me is to stay under the daily limit.

[Luvmykidz]

I have never had chili with okra. How do you prevent it from getting slimy when you cook it?

[Sadler_Girl]

That is so cool Heather, sounds like you are enjoing your plan. That is always the most helpful thing.

[Luvmykidz]

I was just skimming through my PP book to refresh myself....and found something interesting at the bottom of page 133

[COLOR=DarkRed]The very act of losing weight causes your fat cells to want to store fat. This heightened storage activity falls back to normal after several months. This is another reason why it is in your best interest to get focused on the program and lose all your excess at once, not stop-start.[/COLOR]

Interesting. So, no matter what plan is being followed it is very important to stick with it as closely as possible until goal is reached!

[Sadler_Girl]

NO TWEAKING! Great advice, I think that is something that too many people do.

[Luvmykidz]

Originally Posted by Sadler_Girl

That is so cool Heather, sounds like you are enjoing your plan. That is always the most helpful thing.

Hah! Looks like we keep leapfrogging each others' posts! Yes, I love PP--once I get my act together and just do it. Like any other LC diet, the first couple of weeks can be rough. But I really do find this WOE to be very well suited to my needs and the needs of my family (since we are 6, it is very difficult to be making two separate meals for everyone all the time. With PP, I don't have to totally deprive anyone else of things like fruit or oatmeal or any other healthy foods. Some days even I can enjoy a piece of bread under my tuna salad. And I don't have to make a spectacle of myself at food ralated gatherings. I just eat mostly protein, pick high fiber veggies for a side--maybe eat a bite of the offered starch or dessert.

It is sometimes like a game --How Many Carbs Can I Eat Today? I like to manipulate the fiber counts to see what I can have.

[Luvmykidz]

Originally Posted by Sadler_Girl

NO TWEAKING! Great advice, I think that is something that too many people do.

Actually, minor tweaking is sometimes necessary for customization. For instance, my carb counts vary from 20 net to 60 net on different days. I try not to go over 60 because I am inviting a stall.

But tempting fate by diving headfirst into a pile of spaghetti and meatballs is not wise. Nor is going full steam ahead for a month and then screeching to a halt because you took a week long vacation.

I wonder if the 'trying to store fat' thing is part of the reason some people will suddenly stop losing. I expect if one is losing fine to a point, but never readjusts calories or fat intake as their body shrinks, then the excess would start getting stored again.

[rose1]

Hi. Although we're official South Beachers, we use PP protein guidelines and serving sizes for carb counts. It's so much easier to pick "two from column A" than to count every carb. For us, all carbs are not equal; we don't do as well with grain carbs as we do with veg and fruit carbs. We do better when we keep the protein grams up. PP has a much higher protein requirement than SB. I feel we are getting the best of both programs. I would really like a PP thread.

[Luvmykidz]

Originally Posted by rose1

Hi. Although we're official South Beachers, we use PP protein guidelines and serving sizes for carb counts. It's so much easier to pick "two from column A" than to count every carb. For us, all carbs are not equal; we don't do as well with grain carbs as we do with veg and fruit carbs. We do better when we keep the protein grams up. PP has a much higher protein requirement than SB. I feel we are getting the best of both programs. I would really like a PP thread.

I think a lot of people are similar to you in that there are certain 'trigger' foods. I know I have trouble with some carbs and have to watch them. If I am close to my days carb total, I absolutely know not to touch grain or sugar (especially in chocolate). But if I plan for it, and have the room, it does not seem to bother me. I like that I can eat pretty much anything if I do it wisely. Not everyone can, though, I understand.

It is possible you are somewhat allergic to certain grains, or the gluten in them if they give you trouble. I read somewhere that often the foods we crave are ones we are allergic to. I don't know why this works, but I have a friend who is allergic to gluten, and she cannot eat grain products with it in there or she craves like crazy for about 3 days afterward. She said the same thing about the craving/allergy thing.

I expect it could be the same for people with dairy allergies or sugar or peanut. or whatever. I do know that some food intolerances will cause people to bloat because of the indigestion of the substance.

If you have any good tips or insight, please pop back in and share!

[Luvmykidz]

Now that I have thrown out my interpretation of the PP plan, I think it would be wise to lift some info straight from the book. I don't want to be putting any spin on the facts.

First, a bit of general info. Why Low Carb at all?

Here are some bits from the book. Excerpts, but kept as in context as possible.Starting on page 7

[[COLOR=Navy]B]Food[/B]

All food, from pancakes to sushi, is composed of macronutrients, micronutrients, and water. Aside from water, which makes up the lions share of everything, food is made primarily of the macronutrients protein, fat and carbohydrate. These three macronutrients are the only food componenets that provide energy-measured as calories-to maintain life. The micronutrients-vitamins, minerals, and trace elements-provide no calorie energy but are nevertheless essential for life.....Without macronutrients we would suffer malnutrition, starvation and death; without the micronutrients we would suffer deficiency diseases, a precipitous health decline, and death. The nutrients from both groups are essential to life.

Balancing the Big Three

Since the entire caloric content of food comes from the three macronutrients, it is obvious that decreasing any one macronutrient-fat, for instance- requires increasing another (carbohydrate, protein, or both) to maintain any given caloric level......Humans don't require equal amounts of the three macro. for optimal health. The average person requires at least 70-100g protein per day...and at least 6-10 g linoleic acid.

The actual amount of carbohydrate required by humans for health is zero (my note: this is the author's statement. I can't say I totally agree with it, but it is in the book) Now, this doesn't mean that as long as you get 75g of protein and 6g of fat you'll do fine. You need more calories to provide energyfor your bodily functions.....

Fat

...some macronutrients stimulate profound metabolic hormonal changes. Surprisingly, fat doesn't do much. .....fat is essentially metabolically inert.

Carbohydrates

...all carbohydrates are basically sugar. Various sugar molecules...hooked together chemically compose the entire family of carbohydrates. Your body has digestive enzymes that break these chemical bonds and release the sugar molecules into the blood, where they stimulate insulin and the other metabolic hormones.[/COLOR]


I have made a huge issue of insulin in some of my other posts. PP is one of my resources on this subject. So, for those who are new to LC, or have been doing it, but have no idea why it works so well, I thought I would share the following:

p.11

[COLOR=Navy]Insulin, a hormone produced and released into the blood by the pancreas, affects virtually every cell in the body........Insulin regulates blood sugar, yes, but it does so much more. It controls the storage of fat, it directs the flow of amino acids, fatty acids and carbohydrate to the tissues, it regulates the livers synthesis of cholesterol, it functions as a growth hormone, it is involved with appetite control, it drives the kidneys to retain fluid, and much , much more. This master hormone of metabolism is a substance absolutely essential to life; without it, you would perish---quickly[/COLOR]

[COLOR=Navy]But...too much of it causes enormous health problems. ...excess insulin [has been named as a ] primary cause of or significant risk factor for high blood pressure, heart disease, obesity, elevated cholesterol and other blood fats and diabetes...[/COLOR]

The PP book goes into great detail about the need to and method of control of insulin in order to optimize health.

There are charts and formulas to be used to determine general health and a reference point for beginning the PP plan.

[Luvmykidz]

First--the typical medical caution--check w/doctor if you are preg or have a medical condition.

[COLOR=Navy]-Determine your protein needs ( based on the formula in the book) and plan your meals around the right number of grams of protein....Be sure you get enough protein (your body can't store it); if you're hungry, its fine to go beyond your requirement. [allowed proteins include fish, poultry, red meat, cottage cheese, feta, mozzarella, muenster, eggs, tofu] 1 ounce of protein=7 grams

-Add 30 carbohydrate grams or less divided throughout the day for Phase 1 Intervention-or 55g or less per day for Phase 2 Intervention...

-Aim for 25g of fiber each day

-Don't worry about fat, but choose healthy fats

-Never let yourself get hungry-keep snacks on hand and eat regular meals

-Drink at least 8 glasses of water a day

-A glass of wine (3g carbs) or Miller Lite Beer is fine, but count the carbs.

-Take a high quality vitamin supplement (recommendation in the book) plus at least 90mg of potassium.

-Artificial sweeteners and diet sodas are fine, in moderation

-You will be (temporarily) cutting out sugar and starches ... Dessert can be a low-carb fruit-berries, peaches, melon-or sugar free Jell-o.

-If you snack, remember to subtract those carb grams from your next meal!

-Exercise! resistance is best, but any activity that makes you sweat is fine.

-When in doubt, eat lean meat, fish or fowl and salad.[/COLOR]

[justplainjen]

PP was my original LC choice. Worked wonderfully, too. I love that you can have coffee!!

This time around, I did an Atkins-like induction, but now am following PP's method of 'anything goes, as long as it's under 30 carbs'. I like that freedom, and think if used properly, can really teach a person to eat better... as long as they have a full understanding of maintenance.

I'm doing this for the third time because I didn't have a good grasp on the concept of maintenance, not because PP as a WOL is faulty.

[Strawberry]

I am really interested to read this. I have been wondering what "Protein Power" involved. I think it would be great to have a "sticky" for Protein Power.
I would love to get more ideas about this plan, because it sounds similar to what I'm attempting to do on atkins Maintenance.

Has anyone seen the new tv program "Low carb Cookworx"? Its a cooking show with the Drs Eades. They have a website with a lot of yummy recipes! (I still dont know the rules about posting links on here... but if you do a google search for "low carb cookworx", you'll see it!)
~Anna



PS, Luvmykidz, I was going to comment on another thread that got closed (ahem!) where someone posted that you were her new "favorite person"! I wanted to agree with her, that I really appreciate your posts.... they are always thoughtful and compassionate and helpful and well-written. Thanks for contributing in such a kind and positive way!

[Strawberry]

I found this statement really interesting
"some macronutrients stimulate profound metabolic hormonal changes. Surprisingly, fat doesn't do much. .....fat is essentially metabolically inert."

Do they mention much about the metabolic effects of eating protein? I think it also stimulates insulin release, but somehow not as much as sugar (?)

We always see so much written about what happens when you eat sugar/carbs (insulin response), or when there is an absence of sugar/carbs (glucagon, fat burning, ketosis etc)... I would be curious to know more about what happens for protein.

[Luvmykidz]

Originally Posted by Strawberry

I am really interested to read this. I have been wondering what "Protein Power" involved. I think it would be great to have a "sticky" for Protein Power.
I would love to get more ideas about this plan, because it sounds similar to what I'm attempting to do on atkins Maintenance.

Has anyone seen the new tv program "Low carb Cookworx"? Its a cooking show with the Drs Eades. They have a website with a lot of yummy recipes! (I still dont know the rules about posting links on here... but if you do a google search for "low carb cookworx", you'll see it!)
~Anna



PS, Luvmykidz, I was going to comment on another thread that got closed (ahem!) where someone posted that you were her new "favorite person"! I wanted to agree with her, that I really appreciate your posts.... they are always thoughtful and compassionate and helpful and well-written. Thanks for contributing in such a kind and positive way!

Thanks for the cookworx tip!

Thank you also, for the kind words. Sometimes I really fear I have stepped in 'it' when I speak my heart. Not everyone appreciates me, I am sure...but I do try to make sure I have nothing to be embarrassed about when all is said and done.

Hold on, and I will check what the Eades say about the effect protein has on hormone balance.

[Luvmykidz]

Glucagon is the hormone that helps balance insulin. It can be considered insulin's opposite [COLOR=Navy]because glucagon is the hormone of fat burning and fatty tissue breakdown, it reverses the building and storage processes set in motion by insulin. Under glucagon stimulation, the body gets rid of fat by burning it for energy. ...glucagon shuts down the production of cholesterol and helps send it on its way out of the circulation.

THE ROLES OF INSULIN AND GLUCAGON

Insulin ............................................... Glucagon
lowers elevated blood sugar....................raises low blood sugar

shifts metabolism into storage mode.........shifts metabolism into burning mode

converts glucose and protein to fat..........converts protein and fat to glucose

converts dietary fat to storage ...............converts dietary fats to ketones
and sends them to the tissues for
energy

removes fat from blood and ...................releases fat from fat cells into transports it into fat cells the blood for use by tissues as energy


increases the production of ..................decreases the production of
cholesterol cholesterol

makes kidneys retain excess fluid............makes kidneys release excess fluid

stimulates growth of arterial smooth..........stimulates the regression of
muscle cells arterial smooth muscle cells

stimulates the use of glucose for energy......stimulates the use of fat for
energy

..the more time we spend on the glucagon side, the better off we are.

..metabolisme is not a one-or-the-other phenomonon: all insulin or all glucagon. Both hormones are present tin the blood all the time.

What drives the metabolism to burn or store is a dominance of one or the other.[/COLOR]
[COLOR=Navy]Influence of Food on Insulin and Glucagon p 37
....... .......... Insulin ......... Glucagon

Carbohyrate ... +++++ ........... no change
Protein ... .... ++ .......... ++
Fat .......... no change ........ ...... no change
Carb and Fat ....... ++++ .................. no change
Protein & Fat ....... ++ ................... ++
HI Pro/Lo Carb ....... ++ ................... +
Hi carb/Lo Pro ....... +++++++++ ................... +[/COLOR]


The chart represents how each food or combination of food affects the two homones. And it does appear that protein does affect insulin levels, but at a much lower level than carbs. Fat does not appear to affect either one.

Also, protein stimulates the release of human growth hormone (the 'youth' hormone)----p191

[COLOR=Navy]Factors that Stimulate the Release of Growth Hormone

Decreased blood glucose levels

Increased blood protein levels

Carbohydrate-restricted diet

Fasting

Increased protein diet

Free fatty acid decrease

PGE (a "good" eicosanoid)

Stage IV sleep

Exercise[/COLOR]

There is more about eicosanoids, but this post is getting a bit long. I can post more on that later if any one is interested.

Sorry the charts are not lined up perfectly, I am only semi computer literate, and am having a little technical difficulty.

[Rebecca130]

Heather, I would love to try this, but I keep coming up with different amounts of protein. I'm 191 pounds, do you know how much protein I should eat each day? This is driving me nuts. For some reason, whenever I try to do the equasion, I get different numbers of protein grams and ounces, and I get discouraged. I'm sedintary, too.

[Sadler_Girl]

Originally Posted by Luvmykidz

Thanks for the cookworx tip!

Thank you also, for the kind words. Sometimes I really fear I have stepped in 'it' when I speak my heart. Not everyone appreciates me, I am sure...but I do try to make sure I have nothing to be embarrassed about when all is said and done.

Hold on, and I will check what the Eades say about the effect protein has on hormone balance.

I think it is great when you post. I really am glad to find out about your plan. I would love to read more about it , SO far I really like what you have posted.

[Iseethelight]

Is this the original 1995 Protein Power book ?? New and learning - Thanks!!

[Strawberry]

WOW! That is fascinating!! I had never seen a chart like that before for the amounts of insulin vs glucagon released for each food type or food combo!

Did it strike anyone that the high carb/lo protein combo releases even more insulin than if you only had carbs alone? I was just thinking how your typical low fat nutritionist advice is to eat some carbs with a little protein, like cereal with milk (which has the tiniest little bit of protein in a half cup). That is actually worse, according to this chart!

This info really makes it convincing to do their diet, ya know! I'm looking at the glucagon side going "great... oh yes... hmm mmm... sounds good....!!" Then I'm looking at the insulin side thicken "eww... ugg... really dont want that..."

I think I'm going to look for this book in the bookstore... it sounds like it has a lot of really interesting stuff.
Thanks for posting all this!