All posts in Weight loss

Paleo Diet

As treating doctors, we need a strategy to deal with two of the major health problems of our time: obesity and diabetes. It will be critical for chiropractors to integrate their artistic dimension into the perspectives of food science, diet, nutrition, exercise, sustainability and philosophy.

It has always been my personal philosophy as a chiropractor to help patients connect or reconnect to a more natural mind set. We live in a culture that extols processed foods. From sunrise to sunset, we move at a fast pace eating “fast foods.” All we really need to do with any food plan is ask yourself, “How do you look, how do you feel, and how do you perform?” Our ancestors were lean and muscular and had to perform vigorous tasks to survive, therefore, I have turned to our ancestral eating style or Paleolithic diet (Paleo Diet) to help guide my patients out of being overweight, obese, pre-diabetic/Type 2 diabetic and to develop lean and muscular bodies.

Here is my weight loss program (you can call it an “anti-aging” program, “therapeutic lifestyle changes,” or whatever fits you).
To read more…


Weight loss, particularly around the belly…Reducing joint pain…

Most of us have been led to believe that lowering your blood sugar is the be-all, end-all solution to type 2 diabetes. But what if that is a mistake that misses the REAL underlying trigger of not just what causes type 2 diabetes, but all major age-related illnesses? Elevated blood sugar is just a SYMPTOM of underlying metabolic, physiologic, and biochemical processes that are out of balance.

Lowering blood sugar with medications does NOT address the underlying triggers that give rise to the high blood sugar in the first place. I work with clients to shift focus from trying to manage blood sugar with drugs, as millions unfortunately incorrectly do now, to fixing the underlying problems that CAUSE excessive levels of blood sugar.

I am very focused on weight loss, particularly around the belly…Reducing joint pain…Improved energy…More stable, enjoyable moods…Lower blood pressure and cholesterol.

I do this using the Paleo Diet and proper individualized exercise programs. Call me at 310-473-2911 for an appointment.


Weight Loss Program

Dr. Jeffrey Tucker’s “ Weight Control” Program Addresses:

  • Making healthy food choices
  • Preventing chronic disease formation
  • Improving body composition
  • Reducing body fat storage
  • Increasing lean muscle mass
  • Reducing inflammation
  • Improving blood sugar management
  • Reducing hyperinsulinemia and hyperglycemia
  • Increasing exercise & physical activity = gentle movement therapy & strength training


Weekly Sessions With Dr. Tucker

1. The Initial Health Consultation: Forms/Assessment/BIA

A. Objective Data Collection

B. BIA and vitals

C. Review of Findings

D. Begin Education and Health Coaching

E. Exercise recommendations

2. Meal plan/supplement recommendations

3. ‘Functional Movement Screen’ to develop personalized exercise program

4. Private Exercise session – begin free weights or kettlebell training

5. Education/exercise/BIA

6. Private Exercise session

7. Private Exercise session

8. Private Exercsie session

9. Retest FMS/BIA

10. Private Exercise session

11. Retest FMS/BIA

12. Re-evaluate goals with Dr. Tucker

FMS = Functional Movement Screen

BIA = Bioimpedance Analysis

 Charging for Programs

  • Determine what method of payment will work best for patients.
  • Determine cost of services.
  • Supplements are charged for separately.

 Insurance billing: Dr. Tucker’s office will bill your insurance company for the following:  the office visits and exercise sessions.  This will include:

Bioimpedance Analysis (BIA)

  • A4556 BIA Electrodes (2 sets @ 15 each)
  • $30
  • Provides: Body composition, fluid distribution, phase angle
  • This test can be performed as often as necessary to document changes in body fat and lean muscle mass.

 To contact Dr. Tucker, call 310-473-2911.  Call for an appointment and take the first step to a slender, fit, healthy body.


Obesity Facts

Researchers at the Medical University of South Carolina compared two large-scale studies covering the period 1988 to 2006 and found the percentage of adults with a body mass index (BMI) greater than 30 rose from 28 percent to 36 percent. Come in to the office and I’ll test your body fat.

The number of people exercising three times a week or more fell from 53 percent to 43 percent, while the number of people eating five portions of fruit and vegetables a day fell by nearly 40 percent.

If this sounds like you, I’m here to help you reach your weight and fitness goals (and lower your blood pressure & cholesterol). Don’t know what to eat? Don’t know what to do?  •Call my office at 310-473-2911


How Much Protein Do I Recommend?

Hi Jeff,

Could you explain why you think we need 100 g/120 g protein per day. I was just reading something and they said 50 g.  This area has a lot of debate, doesn’t it?

Great question!  High protein foods send signals to the brain that keep you from being hungry for hours – stronger signals than either carbohydrates or fat gives. For a typical woman, I recommend about 100 grams of protein per day. That would be 25-30 grams at breakfast and lunch, a 25 gram protein snack in the late afternoon, and again at dinner. For a typical man, I recommend 125-150 grams of protein per day: 30-40 grams each for breakfast and lunch, 20-30 grams in the afternoon snack, and 50-75 grams at dinner and during the night before bed.
I think anyone who is dieting should get a minimum of 50 grams of protein per day to be safe.
I like at least 30 percent of total calories from protein. I determine the exact amount of protein someone needs by there lean body mass, which includes everything in your body that isn’t fat, such as muscle, bone, organs, and skin. I get this information from doing a body composition analysis. The number of pounds of a persons lean body mass is about the number of grams of protein you need each day.   
Hope this helps.


Obesity Facts

Researchers at the Medical University of South Carolina compared two large-scale studies covering the period 1988 to 2006 and found the percentage of adults with a body mass index (BMI) greater than 30 rose from 28 percent to 36 percent.

The number of people exercising three times a week or more fell from 53 percent to 43 percent, while the number of people eating five portions of fruit and vegetables a day fell by nearly 40 percent.

If this sounds like you, I’m here to help you reach your weight and fitness goals (and lower your blood pressure & cholesterol). If you don’t know what to eat or do, call me. 310-473-2911 

Jeffrey Tucker, DC, DACRB


Nutrition & Weight Loss Tips

Let me just tell you what’s real…

You want coffe, drink coffee. BUT, if you have problems with gluten sensitivity, avoid coffee.

Swap out sweetened teas and sodas for no-cal drinks and you could lose up to 40 pounds in a single year!

Think about your last meal. British scientists found that people who thought about their last meal before snacking ate 30 percent fewer calories than those who didn’t stop to think. Remembering what you had for lunch might remind you of how satiating the food was, which then makes you less likely to binge on your afternoon snack.

Eat lots of protein and eat it in the beginning of your meal. Protein is the best nutrient for jumpstarting your metabolism, squashing your appetite, and helping you eat less at subsequent meals. Think Paleo diet! 

Have a goal. Tell your family and friends your goal. Having a specific goal (# of pounds to lose, fitting into your favorite pair of jeans) helps you drop pounds.

If you must eat bread, chose rye over wheat. Swedish researchers found that rye eaters were more full 8 hours after breakfast than wheat-bread eaters, thanks to rye’s high fiber content and minimal effect on blood sugar. 

Try to get 8 hours of sleep every night.

Drink an UltraMeal medical food shake  (From Metagenics) every day. These shakes provide 15 grams of protein. I have a shake every morning. They provide multivitamins and specific nutrients that help burn fat. 

Eating a handful of walnuts each day may boost your HDL (good) cholesterol, while lowering your LDL (bad) cholesterol.

If you want eggs every day you can have them.


Weight loss – some of my tips

Each morning, think ahead to what food challenges you might encounter during the day. Then prepare in your mind how you can handle the situation.

I often get asked “Should I weight myself every day?” I say “No”. I go by the body composition analysis test I perform (body fat, lean muscle mass, water, etc) and I find clients more relaxed with weekly or every two week weight-ins.

Continuously remind yourself what the goal is. Every time you reach for something not on the program, you need to remember the goal and that makes it easier to stick with healthy food choices.

Intermittent fasting from the time you go to bed at night until mid-late morning is OK. I use to coach clients that as soon as they get out of bed they should eat some almonds. Now, I encourage morning exercise and if you can do it on an empty stomach, I’m fine with that. Taking a break from eating is important. The hormones that work to break down fat and glycogen (stored in sugar) need you to let them alone to do their job. 

Exercise is an essential element to getting and staying healthy. I will coach you and together we will figure out the best exercsie routine for you. I need you to exercise to ‘up’ your metabolism. 

It’s no secret that I am into the Paleo diet. This means you’ll be eating lots of meat, poultry, fish, eggs, and fat. You get lots of plant foods too. Make sure that the fruits and veggies you include are diverse and are different colors (each color signals a different nutrient). You will not be  chowing down on grains, (bread, pasta, etc) and other refined carbohydrates.

I am serious about weight loss. Stay away from vending machines, snack rooms, and cakes to celebrate the  birthdays. I don’t want you being tempted to eat junk food or overeat. You tell me your goal and I will help you to change.




Low-carb vs low-fat diets

If you stick to low carbs or low fat – you will probably lose weight.  But going low-carb is healthier. Gary D. Foster, PhD, director of the Center for Obesity Research and Education and professor of Medicine and Public Health at Temple University and his team conducted a trial study on 307 people and followed their progress over two years. One group stuck to a low-carb diet; the other to a low-fat one. Most people in the study were about 45 years old and had a mean body mass index (BMI) of 36.1. The low-carb group had 153 people in it. They limited their carb intake to 20 grams a day and were allowed to eat as much fat and protein as they wanted to during the first 12 weeks of the study. Their carb intake was limited to mainly low-glycemic index vegetables. They were told to eat four to five small meals every few hours and use butter, mayonnaise, and vegetable oils instead of margarine. They were also told not to “do a low-fat version of the program as it will disrupt weight loss.” After 12 weeks, they were allowed to increase their carbs by five grams each day in the form of vegetables, fruit, and even whole grains. They were told to eat foods that were “rich in fat and protein.” The low-fat group was limited to 154 people. Their calories were limited to 1200-1500 each day for women and 1500-1800 for men. They kept their calories low and focused on cutting down on their fat. Both groups were given lifestyle guidance and encouraged to take up gentle exercise.

After two years both groups had lost about the same amount of weight. The papers have been keen to promote the fact that the average weight loss was about 15 pounds for both groups across the two years. Most papers have concluded that there’s no real difference between low-carb and low-fat diets.


Let’s dig deeper into the truth. Professor Foster was mainly interested in weight loss, which he called the “primary outcome” of his study. And those are the results that the press has seized upon. But he also recorded “secondary outcomes.” These measured risk factors for heart disease. And it’s these results which are crucial to your actual health. The bottom line is that low-fat diets are not better for your heart and overall health.

My low-carb patients see major reductions in diastolic blood pressure, reduced triglycerides and Very Low-Density Lipoproteins (VLDL). While LDL cholesterol is bad, VLDL is the really bad form of cholesterol.  “Low-carbers” get an  increase in HDL (HDL is the good form of cholesterol).

The papers also ignore the fact that high-protein, low-carb diets leave you with more muscle mass which is healthier even at the same weight. The low-carb group would no doubt wind up looking better because despite being the same weight… they’d have more muscle instead of fat. 

Go Primal Diet! I’m not talking Atkins here. The Atkins diet  allows unhealthy fats and protein. They also received some of their carbs from whole grains. Dozens of studies show that whole grain carbs are little better than simple grains. And while it’s true that fat and protein are a smarter option than grains and pasta… where you get your fat and protein from is vital to better health. If those “low-carbers” had followed the primal way of eating, they probably would have outstripped their low-fat counterparts in weight loss too.

 Quality protein comes from many sources. Animal protein is a great source of nutrients. But this is not the Atkins Diet. You should not be chowing down on bacon and sausage. Stay away from processed meats like deli and meatballs. Pick protein that is lean and healthy. That doesn’t mean picking chicken over beef. It means avoiding grain-fed meat. Just like us, the make-up of an animal is changed by what it eats. An animal raised on an artificial, grain-fed diet will produce meat that is harmful to us. The key to healthful cuts of meat is reading labels at the store. Look for the grass-fed label on red meat; and the free-range label on poultry. If you’re buying eggs, pick cage-free ones, and opt for wild salmon when buying fish.

Healthy Fat: The low carb group was told to use mayo and vegetable oil. That’s not the smartest way to select your fats. Fat plays an important role in most bodily functions. But there are good and bad fats. For example, Omega-3 fatty acids are essential. These fatty acids build strong hearts and protect against cardiovascular disease. Rich sources of Omega-3s are wild fish, avocado, walnuts, and olives. Other essential sources include cod liver oil, Sacha Inchi oil, and nuts. Saturated fats are also essential components of a healthy body. They boost immunity systems and help us absorb calcium. The healthiest sources of these fats in are in grass-fed beef, raw milk, and raw butter. So, when selecting fat, choose from these sources: Grass-fed beef, Free-range chicken,  Organic butter,  Olive oil,  Nuts, Eggs, Avocadoes, Cold water wild fish, Raw milk.

Avoid cereals – they represent bad carbs. Starchy white potatoes are also bad, despite coming from a natural source. Processed carbs tend to offer little nutrition: they are stripped of their vitamins and fiber. Worse… they are loaded with simple sugars and refined starches. It’s the sugar and starch that make carbs – processed or natural – really bad. That sugar or starch is what affects your body at the hormonal level. It spikes blood sugar and triggers the release of insulin – and later – leptin. It’s because of this hormonal response that whole grain bread is just as bad for weight gain as white bread.

Here are seven good carbs you can count on: Berries, Pears, Peaches, Tomatoes, Spinach, Collards Green, beans

Enjoy! Join me in my Paleo-practic journey.


Nuts are a great snack!

I always suggest nuts as a snack. They provide  many different vitamins, minerals and healthy fats. Yes nuts have fat in them, but most nuts are full of the good fats and lower in the bad fats. If you know me, then you know I’m about low carb and not low fat diets.

Griel et al, showed that supplementing the diet for 4- weeks with nuts has tremendous benefits on lipid profiles, especially LDL cholesterol. They concluded that not only was the mono and polyunsaturated fats important in lowering cholesterol, but that nuts have may have other compounds that help alter the cholesterol levels.

Jiang et al, concluded that a diet rich in nuts can also help reduce the risk of developing Diabetes. One of the bigger concerns in this study was the level of obesity of the participants, because obesity is a higher indicator of risk for developing diabetes, but they found that increasing dietary intake of nuts did not alter body weight at all.

WHAT ABOUT ALLERGIES? If you are allergic to nuts, you are s@#* out of luck, and will obviously need to avoid them.

WHAT ABOUT WEIGHT GAIN?  Sure, extra weight gain can occur from eating too many nuts – remember I’m recommending nuts as a snack, not making a meal out of them. To me a snack means around 15.  
Typical nuts have higher than normal levels of the good fats, which are mono and polyunsaturated fatty acids.  Nuts are lower in saturated fats, which are the fat’s that lead to altered cholesterol levels and excess weight gain.  


Not only do nuts have the potential to help lower cholesterol and prevent metabolic disorders, but nuts can also have a satiety effect on the body.  Satiety refers to the satisfaction that happens when we eat a meal and feel full or satisfied.

Nuts should be a staple in everyone’s diets (except of course people who have severe allergic reactions to nuts) for the cardio-protective effects of the healthy fat levels, the satisfaction of ingesting a healthy snack and finally the potential benefits.

I recommend Macadamia nuts and marcona almonds – relax, be primal!