Sun, Apr-28-02, 10:27
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Forum Founder
Posts: 37,415
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Plan: LC, GF
Stats: 241/190/140
BF:
Progress: 50%
Location: Eastern ON, Canada
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my 2¢
Protein Power is more than just Atkins + more carbs like fruit or bread.
Atkins is more than just a lower carb version of Protein Power. Many people are mistakenly under the impression that Atkins is 20 grams of carbs forever. It's not ... Induction level is intended for 2 weeks ... 14 days. If people progressed to OWL as they should, potentially the level of carbs can be higher than the 30g per day of Protein Power (or 40g per day PP Lifeplan).
The basic principles of Protein Power, beyond the carb level are: - a minimum amount of protein is to be consumed daily ... and a minimum amount of protein is to be consumed at each meal.
- planned snacks will contain protein, not just carbs and/or fat
- the daily carb allotment is to be evenly distributed among the day's meals and snacks.
During the first phase of either PP or PPLP, the maximum carbs per meal or snack is 7 - 10 grams ECC. There's no room for an apple or banana or other high carb fruit. A small apple has 18g effective carbs. A small banana 28g ECC. At transition level, when you're close to maintenance, the carbs are at 12 - 18g ECC per meal. Also, when fruit or other all-carb food is chosen, eg, bread, one must ensure to consume protein along with it.
Atkins really only looks at the overall carb intake for the day. The Eades stress that you cannot "bank" carbs. It doesn't work that way. From the PP FAQ's page:
Quote:
Do I have to spread my carbohydrates around throughout the day or can I just save them all up and eat them all at once?
You really can’t save them up, unfortunately. Carbohydrates have an expiration date with each meal. There’s a metabolic impact to eating carbohydrates.
If you eat 10 grams of carbohydrate, you’re going to raise your insulin a little bit. If you eat 20 or 30 grams you’re going to raise it more. If you’ve saved up all 40 grams throughout the day and you eat them all at one time, you’re going to have a metabolic impact-your insulin is really going to go up. When that happens, it’s like climbing right back on the insulin roller coaster-up goes the insulin, down goes the blood sugar, and then up goes the hunger and the cravings. You really do yourself more harm than good when you try to save up carbohydrates and use them all at one time.
If you plan to eat a little bit more carbohydrates than normal, the time to do it is in the morning.
Insulin receptors are more effective in the morning than they are later in the day. They actually move sugar out of the blood more quickly with less insulin.
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Some folks choose to follow the Protein Power principles listed above, but at the lower Atkins Induction level of carbs. But, if what you want is to "do Atkins" but also eat high-carb fruit (or bread or beans or ... whatever) then you should stick to Atkins, follow the guidelines of OWL for gradually upping carbs .. then incorporate the carby food into your daily plan. However, you need to be aware that consuming a larger amount of carbs at once will have consequences on your insulin and blood sugar levels, which could trigger cravings and thwart your fat loss efforts. It's a YMMV thing though .. you need to try it on and see what works for you.
Doreen
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