Climbon, you cannot use whole wheat pasta on the LC days. You can use whole wheat pasta for one of the four P+C meals on a HC day. But let me explain one of the basic premises/concepts of this diet and why you might not want to.
The basic premise of the diet is “Listen to your body and stop eating when you’re full/happy.” I know that’s scary for those of us who like hard and fast numbers.
So what’s the problem? Brownies and yams are both carbs. The former is not an approved carb source. The latter is an approved carb source. Which one do you think you’ll eat more of before your body/stomach tells you you’re full? I’m betting it would be the brownies.
You’re allowed to eat between 2 and 4 times your TBW in carb grams on HC days. But which do you think you’re going to eat more of, yams, sweet potatoes, oatmeal, Kellogg’s All Bran, oatmeal OR whole wheat pasta with a yummy spaghetti sauce? (grin) Once again, because of how tasty it is, I’m betting you’ll eat more (calories and carbs) than your body needs if the food is particularly tasty.
I would suggest you try the diet (dull and boring and unexciting as the food choices are) as recommended for one month. Play by the rules 100%. Evaluate it and see how effective it is. Which means you’re going to have to track, weigh, measure and record everything; i.e., what you’re eating, as well as your weight and BF%. Once you know exactly what the diet will do for you and it’s been tweaked and adjusted and works, THEN go ahead and play around with taste and flavor options.
The downside to the CC diet is that the carb choices are BORING, but the upside the diet is that it gets results.
As it relates to dairy, if you know for an absolute fact that you do WELL on dairy (I don’t; it inhibits weight loss), then go ahead and use cottage cheese as a protein source. But I’ve broken many a plateau for people by cutting out dairy.