What This Forum is All About

[Shadow]

Help for newcomers, and accountability for those already familiar with the plan. This area is for any and all who want to follow the program more closely, with feedback, ideas, encouragement, and support readily available.

[Carri]

I have a question that I'm sure I could find in the book if I searched, but I know I can get a faster answer here. Now remind me why is it important to get your protein minimum in each day? I think I have been concentrating more on limiting my carbs and not enough on my protein minimum. Does the protein help you burn fat? Any elaborations will be welcomed! Thanks, Carri

you're all so sweet!

[Gabriel Guzman]

I have a question that I'm sure I could find in the book if I searched, but I know I can get a faster answer here. Now remind me why is it important to get your protein minimum in each day? I think I have been concentrating more on limiting my carbs and not enough on my protein minimum. Does the protein help you burn fat? Any elaborations will be welcomed! Thanks, Carri

you're all so sweet!

Protein is important for many reasons.

To preserve your lean body mass. The cornerstone of the cornerstone of the plan is an adequate intake of protein. Unfortunately, the 'low-carb' aspect of the plan makes more noise but carbohydrate control is only part of the equation. The protein part of the body is not just that found in muscle but also other types of protein such as antibodies, hormones, etc. Proteins in the body don't have an infinite life span and they are degraded or used, thus need to be replaced. An adequate protein intake supplies for this replenishment. Or course, the adequate amount of protein, as described in Protein Power (i.e. based on individual lean body mass and level of physical activity) is different for each person so, I may need more protein as my minimum than you, depending on our own lean body mass and level of physical activity. Without that minimum, proteins can't be replenish and problems begin.

To increase thermogenesis. Although it wasn't included in either Protein Power books in great detail, mainly becuase not many studies were available at the time, a strong link has been recently and repeatedly shown to exist between increase of protein in the diet and increased thermogenesis (the body's ability to generate heat but not by shivering). Increased thermogenesis goes hand in hand with increased metabolic rate (energy expenditure higher than the amount of energy one spends while resting).

To increase post-prandial satiety and decrease food intake. An increase in dietary protein also induces higher and longer satiety after the meal (post-prandial satiety). Several studies have shown that when dietary protein increases, there is higher and longer post-prandial satiety, which results in less eating episodes, which in turn results in a decrease in food intake. This is the actual phenomenon that some people like to think is the only effect of plans like this: people eat less, therefore eat less calories and that's why they lose weight. The flaw in that reasoning is that calories may not be less than what a standard USDA diet recommeds. This has been shown more than once in controlled studies. The other, more important flaw in that reasoning is that the amount of calories is what matters regardless their source. In fact, calories from protein do not affect the body the same way as calories from carbohydrates do. So, increasing dietary protein increases satiety that lasts longer and that results in a voluntary reduction of food intake, which in turn results in weight loss.

Without an adequate protein intake, it really doesn't matter how low our carbohydrate intake is; our health may still be in jeopardy.

A simple way of understanding the interplay between carbohydrate reduction and adequate protein intake (which of course comes with a moderate intake of fat assuming that people don't rely just on protein shakes as their only source of protein) is that:


Carbohydrate control helps in the normalization of parameters such as triglycerides, cholesterol, blood pressure, blood glucose and cravings, whereas adequate protein intake helps with appetite curbing (through higher and longer post-prandial satiety), thermogenesis (which results in more energy expenditure) and preservation of lean body mass.

[marly]

After a lifetime of being a vegetarian, I have grudgingly accepted the science behind low-carb eating. I gave the Eades' book to my brother who promptly ignored it completely.

As many others have done, I've tried everything in my quest from constantly joining Weight Watchers, to every variation of diet that exists. My library is enormous (and in storage now).

Recently, I joined a diabetic forum. I am not diabetic but my boyfriend is and I wanted to learn everything possible to help him. I felt a bit out of place there since my concerns were purely to lose an enormous amount of weight and I was not interested in the diabetic information.

Well, he's now my ex-boyfriend and that forum does not serve my interests. So, here I am.

My bete noir is overeating. I've had an eating disorder since I was a very young child. I was anorectic from 11 to 16 years old, but never bulimic. I am now at least 100 pounds over my ideal weight. I bought a scale in order to face the truth. Horrifying.

I have no cravings for carbs but I have not been able to control portion size of protein now that I've made the transition from being a vegan to being an omnivore.

Until a year ago, I worked out six-days-a-week for about 2-1/2 to 3 hours daily and it was the happiest part of my life. I had a traumatic 2005 and now I'm too ashamed of how fat I've become to go back to the gym.

So, I will begin PP tomorrow. I called the gym to tell them that I wasn't dead but just too fat to return. Of course, they urged me to come back. I hope that I will have the courage to do that.

I need to be able to communicate with other people in my situation and I look forward to friendship and success with this plan.

Marly

[Gaelen]

Marly, welcome in. Cruise down the topic list, and drop into the daily menus and challenges and pipe up when and where ever looks good. You can get there...and even if going to the gym doesn't work for you right now, there are plenty of hints in Moving and Shaking for getting moving at the level you are at now.

[Mitra]

Welcome Marly. This is a good place to find support and encouragement. I hope we'll hear lots more from you.

[hawk]

Welcome Marly. Good to have you. The gym is for people to get in shape, so you are definately not out of place. My gym has at least half of it's members that are obese. Everytime I see simeone becoming consistant with their work outs , I go over to them and personally applaud there committment.
I also was a vetgetarian for a few years before this WOE(way of eating). After A slightly high cholesterol reading ( when I fractured a leg)my doctor urged me to do McDougals diet. I was very good at it and that's when I gained weight. I was not over weight until then. I ate almost exactly a PP diet before that cholesterol screening (203 cholesterol.)I also aquired many allergies in the process. I cannot say enough about this diet. I hope to hear from you often.

[Shadow]

Welcome, Marly! Jump right in and join us :).

[purple fan]

Hi there. I only found you today. In desperation yesterday I dug out my copy of Protein Power. I did not take it seriously last time, because I could not convince myself it was "healthy".

In the meantime I have spent a lot of money and gotten nowhere. I do not have a lot to lose (about 12 kg) but I go up 2/down2 and it's terribly frustrating.

A family member had huge success with meal replacement, but I couldn't stick to it, and when I read the Carb content I thought "no wonder!".

I calculated what I believe to me my ratio: Under 30 / over 80. Could this be correct? On Day 1 I have had 22g of carbs, and 95 of protein + gallons of water. I actually feel ever so pleasantly hungry, but I certainly know the difference between that and that terrible "I can't leave those chocolates (or whatever) alone.

[Shadow]

Welcome, Purple Fan :D! Since I don't know any of your information, I assume your numbers are right :). Just remember it's "net carbs" and that more than your minimum protein is perfectly acceptable. Jump right in and join us - we're happy to have you here!

[purple fan]

Thank you for your welcome and encouragement.
I think I need to know more about net carbs. Can you suggest the page in the book, or perhaps where on this website I should look?

My first day was very rewarding, but I put out a fair amount of fluid - mind you, I put in gallons as I said!

This morning I woke feeling a bit fuzzy, but as soon as I began pumping the water again I felt better. Water is precious stuff, eh!

[mcsblues]

Welcome aboard purple fan. Good to add another Aussie to our growing collection here.

Please note that net carbs don't apply to 'us' - at least not in terms of fibre - as carbohydrate and fibre are listed separately in Australia (as they are in most civilised countries!http://www.oasisinet.com/forum/images/smiles/icon_lol.gif) And so long as you use an Australian carb counter like FSANZ - http://www.foodstandards.gov.au this will apply to whole foods as well as pre packaged (and labeled) products.

If you want a quick reference, this board has a handy list to get you started;

http://www.empowerfoods.com.au/forums/viewtopic.php?t=3045&start=0

[Billie]

Since you got the Australian slant from Malcom :) net carbs are this:

For example if a cup of beans has a total of 15 carbs and fiber in those beans is 6.0 you have a net carb effect of 9.0. Many of the uncivilized countries :eek: look for the net carb effect as a handy means of counting our fiber content for the day. PP aims at 25 grams of fiber per day.

However you do it, if you are in the early phases of the program, the recommendation is 30-40 grams of net carbs a day. I think it is important when you are first starting to realize that carbs are lurking in everything we eat so be mindful of that. And then using the same measurement index, whatever it is, the ones Malcom provided are fine, use those consistently.

Your body may have a little reaction and if you are feeling to washing out those carbs from your body. And if you need to supplement with some potassium/magnesium that also will help.

Glad you are here!

[ladydoc442]

Hi Marly - I share your pain about going to the gym. It seems that everyone there is thin and fit and look down on the heavier women, but I just thumb my nose at them (in my mind, of course) and just go about my workout. At the end of my workout, I feel about 200% better and ready to take on the world (all those endorphins, I assume). Just make it a point to GO ... I guarantee you'll feel better and in no time, look better too!

Deb