Protein Sources

• Lean protein sources are what should be looked for in this diet. The ScienceDaily.com article "How To Lose Weight Without Losing Bone" reports that high-protein diets can increase calcium absorption in the intestines and "preserve muscle mass, help lower blood sugar and lipids, and improve body composition by targeting weight carried in the abdomen." Lean protein sources can include poultry, lean red meat cuts, fish, nuts, whole grain products, beans, tofu and edamame. The average daily intake of protein, according to BecomeHealthyNow.com, should be no less than, "0.8 grams per day per 2.2 pounds" of body weight, so increasing the protein sources by more than 25 grams should result in a loss of weight.
  
  

Carbohydrate Sources

• Carbohydrates can be broken down into fiber, sugar and the mysterious other carbohydrate sources. The best carbohydrate sources are complex carbohydrate sources. Complex carbohydrates are fruits, vegetables and whole grains. According to QualityofLife.org, "Complex carbohydrates add more fiber, vitamins and minerals to the diet than foods high in refined sugars. Foods high in complex carbohydrates are usually low in calories, saturated fat and cholesterol" thus the more complex carbohydrates eaten, the less likely a person is to put on weight and more likely to lose or maintain weight.
  The International Food Information Council recommends that "Children and adults need a minimum of 130 grams of carbohydrates per day for proper brain function."
  
  

HPLC Diet Sample Meal Plan

• Here are some suggested meals:
  Breakfast: Two eggs or egg whites, one small banana and one slice of Healthy Life 100% Whole Grain toast. Total protein: 22.9 grams. Total carbs: 32.6g.
  Lunch: Turkey burger white meat patty, small salad without dressing and a half cup of 1 percent milk fat cottage cheese. Total protein: 37.3g. Total carbs: 6.4g.
  Dinner: Bison steak (4 ounce), one cup mixed veggies, a half cup brown rice.
  Total protein: 39.6g. Total carbs: 38.9g.
  Snacks: Twenty-four almonds, one small apple, one string cheese. Total protein: 13.3g. Total carbs: 21.1g.
  Post workout: Eight ounces of Six Star Muscle Professional Whey Protein shake (with water). Total protein: 28g. Total carbs: 6g.
  Total daily intake of protein: 141.1. Total daily intake of carbs: 105 (protein and carbohydrate information is provided by CalorieKing.com).
  
  

The Benefit of the HPLC Diet

• By having at least one protein source for each meal and snack plus a complex carbohydrate, you are increasing your chance of success with this diet because the increased protein and fiber will satisfy you for longer than an unplanned everyday diet. The higher protein intake can also cut down on the cravings for unhealthful snack foods and increase energy levels. Just don't cut your carbohydrate intake too drastically because the body does need them to function properly.