Protein Power: The High-Protein/Low Carbohydrate Way to Lose Weight, Feel Fit, and Boost Your Health-in Just Weeks!
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NEW YORK TIMES BESTSELLER • OVER 3.5 MILLION COPIES SOLD Lose weight, lower cholesterol, and reverse the damages from heart disease, adult-onset diabetes, and more, using this invaluable high-protein/low-carbohydrate medically proven diet program. If you’ve been living the low-fat, no-fat way and still haven’t lost weight, stop blaming yourself! Instead, turn to the breakthrough metabolic program that replaces lifelong dieting with lifelong health. Based on cutting-edge research, this revolutionary yet simple regimen calls for a new way of eating: a protein-rich, moderate-fat, low-carbohydrate diet that will help you feeling better and more energetic within a week and help correct blood sugar levels, high blood pressure, and elevated cholesterol within three weeks. Not your traditional diet plan, Protein Power teaches you: • that you can eat the foods you love, including meats (even steaks, bacon, and burgers), cheeses, and eggs • how to make the best selections at fine restaurants or fast-food chains • the best supplements for jump-starting your metabolism to burn fat • how to include wine in your diet for enjoyment and health • muscle- building strength-training exercises • tips for maintaining motivation • to rethink the current wisdom on fat intake (science has shown that fat does not make you fat!) • and more! With nearly 100 easy-to-prepare, inexpensive, and mouthwatering recipes, along with complete meal plans suitable for family dining or formal entertaining, it’s never been easier to lose weight without sacrificing the foods you love. Read more
Publisher : Bantam
Publication date : December 1, 1996
Edition : First Edition
Language : English
Print length : 429 pages
ISBN-10 : 0553574752
ISBN-13 : 53
Item Weight : 7.2 ounces
Dimensions : 4.2 x 1.1 x 6.7 inches
Best Sellers Rank: #263,660 in Books (See Top 100 in Books) #128 in Low Carb Diets (Books) #181 in High Protein Diets #191 in Low Carbohydrate Diets
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Top Amazon Reviews
Format: Paperback
2000 years ago man thought Earth was the center of the universe. 400 years ago the world was flat; some people who questioned this wisdom were even burned at the stake for heresy. Before the beginning of 19th century engineers thought man would "disintegrate" if he exceeded 100 mph, hence train speed was limited on purpose. Just 20 years ago "high-carb" diets were supposed to help people improve their well-being. Well, we know the disastrous epidemic the high-carb diet did to our Nation - 60% overweight! We Americans are so fat that the western hemisphere created a planetary imbalance, skewing the earth's rotation about its axis. So there, forget global warming. The world's climate has drastically changed because we are literally heavy on this side of the globe. How's that for a theory, Al Gore?? All kidding aside, what I'm getting at is that you should approach this book (as well as life in general) with an open mind. I am a hardcore bodybuilder, and yes, I have been on the high-fat, high protein, low carb diet for a while now. If there is anything that the sedentary general population can learn from us bodybuilders, it is that we are vain, and we love to look at ourselves in the mirror. But more significantly, we are experts at building muscle and losing fat. Many bodybuilders may not have the credentials on paper with those fancy letters, such as a BS, an ABC, an MD or a PhD. But trust me, we know fat loss. And I am here to tell you that "Protein Power" works. The reason I bought this book is that I wanted to understand the "why's." I already know "low-carb" works; I just wanted to know for myself the scientific reasons behind it. The doctors go in great detail explaining why and how. The science behind the "low-carb" concept is explained in a level that 8th graders can understand. The doctors did an excellent job. In addition to the easy-to-understand format, but well-researched and scientific findings the book outlines, I love the fact that the doctors were kind enough to include a recipe section. Yummy!! Chances are if you are reading this section in Amazon, it is because you wish to lose weight. In closing, I'd like to offer the following: There are four pillars to losing weight. They are: a) your mind; b) weight training; c) cardio exercise; and, d) nutrition. a) Your mind. You have to believe that you can do it. Whether you think you can or you can't, you're right. There are no magic pills that you can take and melt the fat off when you wake up the next day. YOU HAVE TO WORK HARD!! And don't blame genetics. Take accountability for your own lifestyle. Once you understand and accept this, you are on your way to losing fat. b) Weight training. You should consider adding weight training to your regimen. You want to keep and / or add muscles. Muscles burn fat due to increased metabolic rate. You don't want to "lose weight" by losing both fat and muscle. That's another thing. You should focus on "fat loss" and not "weight loss." I'm not saying you should be a bodybuilder, all I am saying is that weight training is an effective fat burner. Get yourself an Accu-Measure caliper (also sold at Amazon for $20) so you can measure fat loss on a weekly basis. c) Cardio. You will lose fat if you create a calorie deficit. You can do this in two ways. You can either burn the calories by doing cardio, OR you can consume less calories by eating less food. BUT, and here is a big BUTT (pun intended), the best way to burn fat is eat a little less AND exercise more. You can certainly lose weight just by consuming less calories without exercising, but you will be a "skinny fat person." You know, those dudes with a low body weight, but little if any muscle, and the last 15 pounds of stubborn fat is left defiantly clinging to their hips and butt. d) Nutrition. Read "Protein Power." This is perhaps the only fat loss book you will ever need. I wish you the best of luck in your quest to have a leaner, meaner physique. HOOAH! (It's an Army thing.)
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Reviewed in the United States on February 29, 2008 by NorwichGrad
Format: Paperback
I bought this book after watching "Fat Head" a documentary about food propaganda (this is my quick and dirty summation of the movie). The documentary presents information from Pro-Protein and Pro-Fat doctors and experts including Dr. Michael Eades. I enjoyed the film and am embracing fat and meat in my new lifestyle. Protein Power is about low-carb (or no-carb if you desire) lifestyle and how to go about reducing your carbs and increasing your protein and fat intake--not just for the sake of eating meat. If you have insulin resistance symptoms, high triglycerides (like I did), diabetes, or have always struggled to lose weight, you owe it to yourself to check this book from your library and read it and DISCUSS WITH YOUR DOCTOR. Before going on a low carb regimen (actually I eat almost NO carbs) my triglycerides were at 161 on a vegetarian and carb diet (whole grains not refined). After four weeks of almost no carbs and increasing my meat intake (mostly beef, chicken, and pork) and eating and cooking with coconut oil and butter (eliminating vegetable oils) my triglycerides dropped to 66--that's 95 points! Please keep in mind that we are all unique and individual results will vary. Protein Power helps you identify what works for YOU. What I love about this book is the simple language. Doctors, engineers, subject matter experts can get away with scientific jargon that can easily drive away a reader. I read Protein Power in about three days (I skimmed the diet examples chapter and some of the recipes chapter). The information is straightforward in plain English. It has a questions chapter which is like a troubleshooting section--one of the things I experienced after about three weeks on a carb-free diet was a significant drop in energy. the book explains that this can happen to some people but it gives you ways to fix the issue. One of my favorite chapters in on vitamin supplements and was kinds surprised that even with high fat and protein diets Dr. Eades recommends vitamin supplements. The vitamin chapter explains why and how on the vitamins that one should include. If I have to pick a favorite chapter it is the chapter on figuring out your ideal weight. Throw out your bath scale and pull out a measuring tape out of your sewing desk. It's a slightly longer way of figuring out your ideal weight but according to eades it is FAR more accurate at calculating your ideal weight and body mass and composition. If you're good at math you'll figure this out in no time. Eades guides you through the whole process so don't let this intimidate you--it's perhaps the most important chapter of all. If you've always wanted lean muscle, do not skip this chapter. I really enjoyed this book immensely and has become my "standard". Eades discusses the science and practical usefulness of a delicious way of eating that includes once vilified foods such as saturated fats. Please keep in an open mind and remember the times when grandma cooked with lard and butter and we didn't have an obesity epidemic. I was a vegetarian for 12 years and always struggled with weight, high triglycerides, and a whole bunch of other "popular" health issues that pharmaceuticals love to advertise they have a solution. Try eating better and more delicious first!
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Reviewed in the United States on November 30, 2012 by AlphaDog
Format: Paperback
I have struggled with my weight, my blood sugar and cholesterol for years. My therapist recommended that I take a look at this book. In the 4 weeks I've been following the program, I've dropped 15 pounds, 3 inches off my waist and feel better in ways that I never even thought about. I type for a living -- among other things -- and my hands used to ache after 20 minutes of work. I thought it was arthritis until I started on this plan, and I now know it was retained fluid putting stress on my joints. The book is clear, but not particularly concise. The doctors Eades are trying to describe highly complicated metabolic activities in a way that makes sense to the average lay person. That isn't easy, and they sometimes miss the mark. The reading can be rough sledding sometimes, but hang in there. Understanding the principles behind the plan is essential to being successful. Once the reader gets beyond the metabolic description and into the plan itself, the doctors Eades have a much easier time. The calculations are easy, but they take a few minutes and a tape measure. Once you get the amount of daily protein needs are established, it's simply a matter of using the Eades' helpful tables to plan meals. Some reviewers have complained that Eades overemphasizes the protein levels and does not encourage eating fruits and vegetables. That is a misunderstanding of the plan, to say the least. Yes, the first phase of the plan is highly restrictive when it comes to high carb vegetables and most fruits. But the plan does have a Phase II and then a maintenance phase. The two phases stair-step the carbs back up to a reasonable level. The book is a bit dated -- it was written in 1995 -- and could do with an update. But it is still the solid gold standard for living a high protein/low carb lifestyle.
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Reviewed in the United States on October 13, 2011 by [email protected]
Format: Paperback
And very fortunately, the best way to loose weight! As Voltaire said: "Every man is the creature of the age in which he lives; very few are able to raise themselves above the ideas of the time." One need only read the negative reviews of this book to see an illustration of this phenomenon. Most physicians, laymen, government groups and medical groups following the well worn path of least resistance, have parroted the accepted collective wisdom of the "establishment" mouthpieces: our diets should be based on a low fat paradigm. The only problem is they are wrong, dead wrong as it turns out. And in their bovine refusal to acknowledge the evidence demonstrating conclusively the failure of their approach they have done a grave disservice to the public. That's us folks! I am a physician. All my professional life I was steeped in the disinformation regarding low fat diets. And I kept getting fatter and fatter and fatter. Then a friend told me about the low carbohydrate approach to loosing weight. At first I scoffed and rejected out of hand such an outlandish diet. But finally, desperation forced me to at least take a look at this "counterintuitive" approach. And I was delighted that I did! I managed to loose a whopping 16 pounds the first two weeks of the diet. Needless to say I was and am flabbergasted! But my weight loss has slowed substantially since those first two weeks and I am reading the Eades book more carefully in an attempt to get back on track. In particular I've just started limiting my portion size and making sure I don't eat too much protein. This seems to have kick started my weight loss and I am merrily on my way. Remember, restricting portion sizes and protein levels is NOT difficult since fats have the effect of producing satiety and since you are no longer ingesting carbs your insulin levels are no longer whipsawing your glucose levels. In other words, your food is not longer sabotaging your diet! Your food is actually working FOR you instead of against you. And how does the diet accomplish this miraculous feat? By harnessing the body's own physiology to work in concert with your objectives. Sort of like letting the body have YOUR own way! The objective of the Eades approach (and all low carb approaches) is to reign in the out of control insulin levels which can wreak havoc with your body and health causing hypertension, heart disease, hyperlipidemia (high blood cholesterol), and excessive fat storage (obesity!). Many have stated that when they go off the diet they gain the weight back. Well DUH! This is a practical and lifelong approach to keeping the weight off. But you must restrict the amount of carbs in your diet for this approach to work. Otherwise you'll be back to your old addictive habits in no time with all the attendant health risks. I ingest fewer carbs than are allowed by the Eades and find I am able to more easily stay on this dietary plan. By increasing my carb levels I am simply "playing with fire." I am VERY susceptible to the siren's song of carbohydrates. By reducing my portion size and amount of protein I seem to have accelerated the weight loss. Now there are those naysayers who whine and bellyache that they can't stay on the diet or that they feel too deprived or that they are nauseous, or that they are weak or blah, blah, blah blah blah. THESE symptoms are due to WITHDRAWAL from carbohydrates and it is your body trying to sabotage your dietary changes. Hang in there! And then there are some (VERY few) on whom the diet does not work. Honestly we shouldn't be surprised since quite obviously not all physiologies are alike! But for the overwhelming majority, this diet works great. If you love to eat, hate to count calories, want to improve your overall health and want an approach that WILL work and more importantly that you CAN LIVE with - then this is the diet for you. I've willingly accepted the benefits of this dietary approach and understand that in order to maintain my health and weight I must eat like this for the remainder of my life. The first step for you will be to accept the fact that you are a carboholic! But by going cold turkey, you will gain control of your cravings within 2 to 21 (only in rare cases) days. Oh, I almost forgot to mention. I feel great. No more post meal energy crashes. And I feel 20 years younger. I honestly had forgotten how easily I used to move around. You owe it to yourself and your loved ones to at least read this book. And if you don't find the Eades approach to your liking there are plenty of other low carb approaches: Atkins, Neanderthin, South Beach, Carbohydrate Addict's Diet, and Sugar Busters. In my opinion, the best are Atkins and Protein Power. Good luck, and keep an open mind. It may just set you free.
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Reviewed in the United States on April 5, 2007 by JanSobieski
Format: Paperback
I purchased this book as a supplement for weight training. I had been working out for about a year and came across this book while reading articles about weight training. The book highlights the why and the how to of a high protein and low carbohydrate diet. The author provides a fairly straightforward setup where the reader is to calculate their minimum daily protein requirement and their maximum daily carbohydrate intake. Meals are planned around these two values. While the overall concept is simple it does take an adjustment to get things right. The plan requires the participant to take proactive steps to read nutritional data and record the daily intake to ensure plan compliance( Much like low fat/low cholesterol plans). Calculations are not hard but do require discipline to maintain compliance. Not only can the reader expect to learn a way to plan meals but the reasons for them. The science behind the diet is provided as well as historic evidence. It is nice when someone asks about the eating plan one can respond with an intelligent answer. Some of the dietary information is a little much and can break the flow at times. The layout of the book is a little annoying when trying use it as a quick reference. The sections about calculating maximum and minimum nutrition values are speckled throughout the center of the book. A simple set of sticky notes solved this problem. There is a fair bit of concern when reading other reviews for this book. Negative reviewers generally stem from those who have not read the book and claim the book is "dangerous" yet do not have the qualifications to make the assumption. Some reviewers said the daily math was too difficult. The daily math consists of addition. One of the measurements requires the participant to calculate their lean body mass which requires the use of addition AND multiplication. So, if you didn't quite make it through elementary school do not get this book. Lastly, if you are willing to put the time and effort into the program it is a fairly simple eating plan which yields very positive results. It takes time and effort. If you are not willing to put forth the time and effort this plan will not work. At bare minimum, the medical information cited in the book is very interesting. For anyone considering a new diet or just looking for additional nutrition information I would suggest reading this book.
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Reviewed in the United States on February 4, 2011 by NewFezziwig
Format: Mass Market Paperback
Protein Power is an excellent introduction to the three macro-nutrients (protein, carbs, fat). The Eades' stress the importance of protein(good) and healthy fats(good), but almost forbid carbohydrates(not good). As a professional fitness trainer I can say that the authors were writing this book more for sedentary individuals than athletes, or exercising adults. They seem to diminish the fact that QUALITY carbohydrates(slow-digesting) are an important part of anyone's nutrition plan. Although, too much of a good thing...is not so good. Too much protein...will be converted to triglycerides and be stored as fat. Too many carbs...will be converted to triglycerides and be stored as fat. Too much fat...well, you get the picture! I applaud the authors for their work; but if your planning a proper exercise program, this diet will leave you exhausted and in no condition for an intense workout. If your not planning on exercising to help lose the fat(shame!), then go for it. You'll be fine.
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Reviewed in the United States on April 17, 2010 by Brandon Bishop
Format: Paperback
I bought this book because it was suggested by many reviewers of Atkins book and I am so glad that I did. This book gives you the in depth analysis of why low-carb diet works. It goes into a lot of detail of the science of how your body reacts, absorbs and treats various foods you put in your mouth. The authors have a very friendly and easy style of writing. Please don't be fooled by people telling you that Vegetarian Diet is best for you, because my mother and her entire family is vegetarian and each and every one of her sibling, her father and uncles have/had diabetes and many of them have died before they hit 60 due to a heart attack. I know your genes play a very important role in these matters but come on......the vegetarian diet didn't help even a single one of them!!! And my father is a diabetic too. And these people are eating rice, lentils, vegetables and Rotis made of wheat for every meal and popping pills and injecting themselves with insulin everyday! It is a diet loaded with carbs with little or no protien. It is such a shame for me but I can't change their belief system!! I feel so helpless! I grew up with the same belief system, I loved eating meat as a child ( I developed a taste for it at my non-vegetarian baby-sitter's home!) and everytime I would choose meat at a restaurant or ask for a carry-out (don't even dare to ask to cook it at home. She wouldn't even let ME cook it!!))my mother would frown upon me! She just hated it! But I fought and argued and got my wish occassionally and did not lose my taste for meat at the cost of my mother's angry face! Luckily I landed in America after getting married and I consider myself lucky that we have all these books with this priceless knowledge and abundance of all kinds of meat in this country because where I came from eating meat everyday is a luxury you can not afford. There is a saying in Sanskrit which literally means "one life feeds on another " and that's what us carnivores are doing, just playing our part in the food chain! Great read! Love the book!!
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Reviewed in the United States on February 26, 2007 by Sucheta Bhide
Format: Paperback
The fact is that those who prefer to eat mostly animal foods will find rationals for declaring such to be the healthiest diet, while those who prefer mostly vegies will do the same. I enjoy a wide variety of foods, natural and processed, though I've always leaned rather heavily toward a mostly vegie-nut diet. In May of '10, after doctor hints that I might have advanced heart disease, I cold turkey cut out my oily seeds(mostly peanuts), and occasional pastries and animal-based foods and adopted a 10% oils vegie diet; the oils mostly coming from Chia seeds(very high in the essential fatty acid ALA, which the Eades spend part of a chapter bashing), whole grain pastas, minimally processed oats, and brown and red rices. Over the next 4 months, I lost 40 lbs as a 'side effect' of this heart disease-inhibiting and reversing diet and am now down to my skinny youth weight of 165 lbs. Was I ever hungry? No. I ate mostly high quality high carb-protein foods like a hog and didn't need to count my calories. Studies show this is typical of very low fat diets. You can eat lots of excess carb calories and very little will be converted into fat storage(contrary to what the Eades and various reviewers claim). With higher fat ingestion, excess carb consumption may induce more fat storage, but from fats, not from conversion of carbs into fats! You can also lose considerable weight via a very low carb diet, as the Eades document, but only if you cut your total calories(mostly carbs). At least 5 researchers are well known to have used very low fat diets as their primary tool for reversing heart disease symptoms or atherosclerosis, with great success for most. This includes Pritikin, McDougall, Whitaker, Ornish and Esselstyn. How many valid cases of heart disease reversal via a very low carb diet am I aware of? None!, even after reading this book.Yes, various parameters associated with heart disease risk are often much reduced on low carb diets, but show me the actual reversals of heart disease and plaque! Incidentally, the study cited in the book that found insulin injections in dogs induced atherosclerosis was only true for diabetic dogs. There was no effect on normal dogs! Also, I came across a rather recent clinical study that found that hypertensives put on a very low carb diet generally showed some reduction in blood pressure, but not nearly as dramatic as that claimed by the Eades. Why? The Eades give the erroneous popular impression that fats and proteins stimulate little insulin release, whereas even most vegies flood your body with insulin. But actual data shows that most animal foods stimulate as much insulin release as most 'good' vegies(including beans, pastas, barley, minimally processed oats, and brown rice) Thus, as the Pritikin study found, most diabetics put on the Pritikin treatment,including a very low fat diet, soon showed marked improvement in various diabetic parameters, rather similar to those commonly achieved on very low carb diets. Yes, very low fat diets may not be for everyone. If you have bad allergies to grains and hate beans, you will likely be in trouble. You are advised to take certain supplements, includng ALA or fish oils. But, overall, the "China Study' confirmed that the lower the animal food content of peasant's food, the less degenerative health problems they had. On the other hand, it's true, as the Eades discuss, that bone analyses of ancient hunter -gatherers suggest they were much healthier than agricultural peasants. But, these people didn't have high levels of mercury, lead and organic pollutants in their bodies, got lots of sun and exercise, sometimes starved, ate animals feeding on their natural diets, and didn't eat processed and overcooked oils and high glycemic carbs.That could make a big difference! We still need to try to resolve the reason for these conflictng data. Incidentally, if you want to prevent or reverse heart disease and won't or can't adopt a very low fat diet, you might try the Pauling high Vit. C-lysine supplement, which also works quite well for most people, along with being very simple and cheap.(Yes, I'm also on that).
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Reviewed in the United States on December 20, 2010 by W. Walker