The New High Protein Diet
The New High Protein Diet
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
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.
Basic Philosophy: Reduce
carbohydrates, not calories, to lose weight.
By the numbers: : There
are two phases in this plan: the weight loss phase and the weight
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
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 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. 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.
And here's what you can eat...
Have as much protein as you like
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
A detailed list of allowed vegetables in included in the book.
Foods included with some restriction
Eggs: maximum 5 per week
Cheese: 50 grams per day
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
Nuts: 50 grams Brazil nuts, almonds, hazelnuts. Nuts definitely to be
excluded are cashew nuts, peanuts and pistachios in the early days of
The weight-maintenance phase
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
The book includes many recipes, as well as
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