Protein Power Foods

The Protein Power Diet aims to create a fast metabolism at any age by teaching users to making smart food choices. Eat between 30 and 130 g of protein per day, while avoiding high-carbohydrate foods, and you can enjoy weight loss, high energy levels and better overall health, say the husband and wife nutrition team, Drs. Michael and Mary Dan Eades. Check with your doctor before beginning any new diet plan.

Minimum Protein Intake

Stay satisfied and avoid hunger by eating unlimited amounts of lean protein, say the Eades. A chart in the "Protein Power" book helps users identify their minimum daily protein amount, which varies from 60 g to 120 g per day, based on your lean muscle mass. A 200 lb. man with 160 lbs. of muscle mass, and a low activity level has a minimum protein recommendation of 80 g per day. This equates to three eggs, 4 oz. of chicken and 4 oz. of beef.

Effective Carbs

Since it is not digested by your body, fiber does not affect blood insulin levels, according to Eades. Food labels combine all carb categories into one, with a breakout of fiber in a subcategory below. Calculate your "effective carb" grams by subtracting the fiber grams from the carb grams on any food label, Eades explains. This allows you to eat more carbohydrates, as long as you are eating foods that contain fiber.

Maximum Carbohydrate Intake

While you are dieting, keep your carbohydrate consumption under 30 g per day, says Eades. As you get closer to your goal weight, you can increase that number to 55 g or slightly higher based on your body's response to carbs. Some people will put on weight at a lower carb level than others, according to Eades. Part of the maintenance plan is figuring out what carb level works for you.

Fat Intake

Monitoring your protein and carb intake, without restricting fat, may be enough to cause you to lose weight, according to Eades. Studies at the University of Washington show that a high-protein diet suppressed appetite signals and increased weight loss in dieters. The Eades theorize that this low-appetite affect creates a self-monitoring level for fat intake. They encourage dieters to keep the meal plan simple for the first two weeks, with slight shifts to overall calories if weight loss begins to plateau.

Options

Varying levels of commitment suit different personalities, and the Eades take this into consideration with three lifestyle options. The "purist" focuses on organic food sources and eats no cereal grains, dairy products or legumes. The "dilettante" eats organic food when possible, and allows some starchy foods based on their weight response. The "hedonist" eats everything with the limits of their carbohydrate allowance.