The New High Protein Diet
The New High Protein Diet, by Dr Charles Clark and Maureen Clark, first published in 2002
The New High Protein Diet Cookbook: Fast, Delicious Recipes for Any High-protein or Low-carb Lifestyle, by Dr Charles Clark and Maureen Clark
The Ultimate Diet Counter, by Dr Charles Clark and Maureen Clark
About the author:
Dr Charles Clark is an international authority on glaucoma, diet and diabetes. He is the holder of Fellowships from prestigious medical colleges in America, Australia and the United Kingdom, and holds Doctorates in Medicine, Surgery and Science.
Reduce carbohydrates, not calories, to lose weight.
By the numbers:
There are two phases in this plan: the weight loss phase and the weight maintenance phase.
During weight loss, carbohydrates are restricted to 40 to 60. Ideally you should try to keep below 40 grams and certainly below 60 grams.
When weight loss stops, or when you reach goal weight, carbohydrates can be increased gradually. If you find you are increasing weight, cut down the carbohydrates and the weight gain will soon reduce.
How to cut down on carbohydrates
Eat no more than 40-60 grams of carbohydrate a day.
Restrict fruit in the weight-loss stage of the diet.
The authors feel that all fruit is good for you, as it is full of vitamins, minerals and fibre. Unfortunately, many fruits have a high sugar content and will therefore provoke an insulin response, so you do have to limit severely the amount of fruit you eat in the weight-loss phase of the diet. If possible, omit fruit entirely from your diet, apart from an orange per day to maintain safe Vitamin C levels.
No fruit juices
Fruit juices are high in sugar content and are totally excluded from this diet. You will obtain all the vitamins, minerals and antioxidants you need from other components of this diet.
Cut out virtually all milk - even skimmed milk
All milk, even low-fat skimmed varieties, has a high carbohydrate content (as lactose). You can allow yourself perhaps a very little milk in tea, but no more.
The main value of milk is as a source of calcium and vitamins, which are easily provided by the cheese and other constituents in your diet.
No pulses or grains in the weight-loss stage of the diet
The authors dislike this restriction because (in their opinion) pulses and whole grains are rich in proteins, vitamins and minerals. Unfortunately, they also have a high carbohydrate content, so you'll need to cut them out to begin with. But as soon as the weight loss phase of the diet is over, you can start cooking with them again.
Stick to low-calorie soft drinks
But remember, some diet carbonated drinks contain caffeine, which stimulates the insulin response, so drink them in moderation. Better still, drink water.
Cut out beer
Alcohol is not prohibited on this diet, but beer is definitely out. Beer has a relatively high sugar content (maltose) and will seriously compromise the diet.
Wine and spirits have a much lower carbohydrate content (spirits have virtually none) so they can be tolerated in the diet.
One point to remember is that alcohol generally increases the appetite and affects self-control, so drink in moderation.
Drink tea, not coffee
Try to avoid coffee, or reduce your intake considerably, because coffee stimulates insulin production.
And here's what you can eat...
Have as much protein as you like
- So those are the foods you need to avoid. But one word of advice: don't exclude carbohydrates completely from your diet. Have the equivalent of a slice of bread per day. There are also complex carbohydrates in the vegetables included in the diet. If you abstain from carbohydrates completely, you will notice a strange taste in your mouth. This is down to substances called ketones, which are the breakdown products of fat, and are a warning that you are reducing the carbohydrates a little too much.
There is no restriction on fresh
beef, pork, lamb, poultry, fish (including tinned tuna, salmon and sardines), shellfish, eggs or cheese (except some of the processed cheeses).
Manufactured foods such as sausages can vary enormously in their carbohydrate content, so you should always read the carbohydrate content on the labels.
Plants, of course, are an excellent source of protein (although usually not a 'complete' form of protein). The exception is soya, which is certainly a complete protein.
Don't worry about 'pure' fats
'Pure' fats, such as butter, cream, olive oil, fish oils, nut oils and mayonnaise (without added sugar) are allowed.
The authors also mention that major studies of healthy adults have shown that one egg a day does not increase the risk of heart disease and stroke, and that two eggs a day actually increase the amount of 'good' cholesterol in your blood, which is protective against heart disease.
Feast on fresh vegetables
Fresh vegetables provide vitamins and minerals in abundance, and therefore many of the essential anti-oxidants we need to protect against disease and infection.
You can include virtually all vegetables in your diet, apart from those high in starch such as potatoes, parsnips, corn and pulses (peas, beans and lentils).
A detailed list of allowed vegetables in included in the book.
Foods included with some restriction
- Yoghurt: natural or Greek yoghurt only, maximum 3 servings per week
- Red/dry white wine: maximum 2 glasses per day, or alcoholic spirits (whisky, gin, brandy): 1 measure per day
The weight-maintenance phase
- Nuts: 50 grams Brazil nuts, almonds, hazelnuts. Nuts definitely to be excluded are cashew nuts, peanuts and pistachios in the early days of the diet.
There is no 'after the diet', there is only 'after the weight loss'.
There is no definite carbohydrate limit at this stage of the diet, because everyone has a different tolerance for carbohydrates. You can gradually re-introduce fruit, root vegetables, pulses and milk, and, provided you weight doesn't increase, you're quite safe.
Even 'forbidden' foods (like cake and pastries) can be reintroduced in moderation,
but you'll find you don't need
them as you did before and you'll probably not over-indulge.
Additional Recommendations for the Diet
Vary your menu as much as possible.
Buy a wok.
Measure shape before weight.
Drink at least 4 large glasses of water per day.
Take a multivitamin supplement.
2 scrambled eggs with Parma ham
Single slice of buttered toast
Smoked salmon and soured cream salsa
Beef casserole with chives
Total daily carbohydrate per person: 41 grams (24 grams without toast)
The book includes many recipes, as well as exercise information.
Be aware that there are some inconsistencies in the book such as the specific prohibition on grains during the weight loss phase, and then the later advice to eat one slice of bread per day. Cheese and eggs also have no restriction in one part of the book, only to be restricted later.