The Protein Power diet was developed in 1996 by Drs. Michael and Mary Dan Eades, authors of "Protein Power," "The Protein Power Lifeplan" and "The 6 Week Cure for the Middle-Aged Middle." The doctors are proponents of a high-protein, high-fat, restricted carbohydrate diet; the Protein Power diet is based on the theory that insulin causes weight gain, and lowering your glucose levels to slow insulin production will lead to weight loss. The Protein Power plan suggests that 25 percent of your calories come from protein, 50 percent come from fat and 25 percent come from carbohydrates. Although you may lose weight following the Protein Power plan, MayoClinic.com notes that the healthiest diets are "based on fruits, vegetables, whole grains and lean sources of protein --- not rigid lists of 'good' and 'bad' foods."
Step 1
Calculate how much protein you need to eat each day. You'll need to know your ideal weight and consult the chart included in the Protein Power book that uses weight, height, hip, abdomen, waist and wrist measurement to determine lean muscle mass. Once you know your lean muscle mass, you'll eat 0.6 g of protein per pound of lean muscle mass. This is the minimum number of grams of protein you can eat -- although you can eat more protein if you're hungry.
Step 2
Limit carbohydrates to no more than 30 g of ECC carbs daily, if you're trying to lose 20 percent of your total body weight. You can eat up to 55 g of ECC carbs if you have less weight to lose. ECC means "effective carb count"; in the Atkins diet these are referred to as "net carbs." The ECC is calculated by subtracting the grams of fiber from the total carbohydrate count. If a food has 15 g of carbs and 7 g of fiber, it has 8 g of ECC carbs.
Step 3
Eat mainly carbs from leafy green vegetables that are high in fiber. The Protein Power diet recommends you get a minimum of 25 g of fiber each day. The Protein Power book has a list of "carb bargains" that can help you get the fiber you need without going over your limited daily allowance of carbohydrates.
Step 4
Transition to eating higher amounts of carbs as you lose weight. If you started with only 30 g of ECC carbs, increase your intake to 55 g of ECC carbs when you have less than 20 percent of your body weight left to lose. When you reach your goal weight, add 10 g of ECC carbs to your daily diet for a week, then increase your ECC carb intake another 10 g weekly until you are eating the same number of ECC carbs and protein.
Step 5
Remove 10 g of ECC carbs from your daily diet if you start to gain weight. You can always adjust your carb intake if you start to gain or lose weight.
Tips and Warnings
- Choose nutrient-dense carbs. Five saltine crackers may have the same ECC carb count as an apple, but the apple offers many more vitamins and minerals. Exercise, especially strength and resistance training, is an important part of the Protein Power plan.
- Choose lean protein, rather than high-fat cuts of beef, lamb or pork. Low-carb, high-protein diets can be high in saturated fat and cholesterol, which can potentially raise your cholesterol levels and risk for heart disease. Always consult your physician before beginning any diet or weight loss plan.
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