Tue, Nov-22-05, 01:57
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Senior Member
Posts: 244
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Plan: Protein Power
Stats: 216/166/150
BF:45%/33.5%/28%
Progress: 76%
Location: CNY
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Well, actually, I don't go on the basis that any food (except something that contains transfats) is 'bad.' On Protein Power, you can eat anything as long as it fits within your daily ECC (effective carb count, or total carbs minus grams of fiber.) Phase I ECC is 30-40g/day; Phase II ECC is up to 50g per day. So there's quite a bit of room to play.
So, from the beginning, if I wanted a piece of whole grain bread, all I had to do was find a bread that had an acceptable ECC per slice (I try to keep it under 8g ECC per slice). Organic taco shells (no transfats) are usually only 7-8g ECC apiece. Pappadums (lentil crackers) usually run from 3-6g ECC apiece. And there are many brands of low carb breads, wraps and tortillas. I happen to really like Joseph's reduced carb oat bran pita breads, which have 10g protein and 5g ECC per pita. Even Thomas' multigrain light English muffins are okay; I think half of one is only 9g ECC.
Tempeh is fine, but try to make sure it's all soy with no rice included, to keep the ECC as low as possible. Small amounts of beans and lentils (about 1/4-1/3 cup, depending on what your day can handle) are fine.
Small amounts of all beans are fine, and soybeans are fine in larger quantities. Look for Eden organic black soybeans in the canned goods section. And in general, you get more ECC mileage from soaked dried beans than from beans in cans (although sometimes you can't beat the convenience of canned beans.)
Chickpeas overall are slightly lower ECC than some other beans, and chickpea flour (besan) is terrific as a protein boost. You can use it to make crusts, crepes, tortialls, and that works out great.
Nuts, seeds and grated hard cheeses are all fine--as crusts, breadings, crumb toppings, or just plain.
Soft cheeses, tofu and seitan are fine; so is unbreaded Quorn (but watch out for the breaded varieties!)
Hope that helps.
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