All Posts tagged carbs

How many carbs do you suggest I have a day?

Regarding carbs, I’m looking for roughly 100 – 150 grams per day. It depends on your activity and weight loss goals.
Too many people have 100-150 grams of carbs in one shot…that just sends there blood sugar levels up too high.

So if you break it down to a per meal intake, you might try to limit your carb intake to about 35-40 grams per meal. That equals about 120 grams per day if you eat three meals and allow a little for snacks.

A good carb of choice is plantain chips, cooked in palm olein.

100 percent starch, with no sugar, and limited anti-nutrients.

More

5 Rules for Hard Abs

There is a layer of fat that hides most peoples abs. The closer you come to removing the fat that covers your abs, the more defined every muscle becomes, making you look sexier all over.

I have my nutrition and training programs ‘down’ and have helped shape the best bodies of Los Angeles. 

My clients are cutting body fat way down. If they want single digit body fat – I can help them get it. 

I use the BioDynamics Body Fat Analysis machine to calculate body fat, lean muscle mass, calories, water hydration and much more. Based on these numbers I can help you know how to eat to target your body weight goal. 

Example Diet Choice Formula One: Once we know how many calories you burn a day, and I know your target body weight.  Then I can tell you how  many calories you should consume daily. Plus, I’ll teach you which exercises to perform daily and the number of calories to eat – you can decide how many  meals you want—three, four, five, or six—as long as you don’t eat beyond your daily limit. 
 

Example Diet Choice Formula Two: You don’t like to focus on calories. I’ll teach you to eat the right amounts of the right foods, you’ll speed your results without feeling like you’re on a diet.

Protein
Everyone goes on a  protein shake. These shakes have the raw material for muscle growth and fat loss. They help decrease your appetite and if you did not change a single thing except drink two shakes a day with your regular diet, it will aid in fat loss. 

My  formula: Eat 1 gram of protein for every pound of lean muscle mass on your current body weight. If you have 120 pounds of lean muscle mass on your body, you’ll eat 120 grams of protein. One gram of protein is about 4 calories. So to calculate the calories you’ll be eating from protein, multiply the number of grams by 4. In this case, that’s 460 calories.

Fat
Read my posts on fat. Fat, along with protein keep you from overeating because it makes you feel full. The end result: You stop eating sooner and stay satisfied longer. 

My formula: Eat half a gram of fat for every pound of your target body weight. If your goal is to weigh 180 pounds, that’d be 90 grams of fat. And since 1 gram of fat has about 9 calories, that’s 810 calories from fat. This will be about 40 percent of your total calories.

Carbohydrates
Carbs from vegetables are rich in vitamins and minerals. I encourage lots of colorful vegetables and only two fruits per day.   

My formula: Add your calories from protein and fat, and subtract that total from your allotted daily calories.  This is the amount of calories you can eat from carbs. As protein does, carbs provide about 4 calories per gram—so divide your carb calories by four to determine how many grams of carbs you can eat. In this case, it’s about 158 grams. 

Avoid—candy, baked goods, and sugary drinks. 

Follow these rules:

1. Consume at least 5 servings of vegetables a day (mostly greens). Vegetables are low in calories and high in fiber.

2. Eat no more than 2 servings of fruit a day.

3. Avoid grains. You can eat one serving of  beans and legumes.

4. Work out .

5. Order Metagenics UltraMeal medical food shakes (www.DrJeffreyTucker.meta-ehealth.com). Add 2 scoops and mix it with water, almond milk, rice milk or soy milk. 

 

More

Jeff, I gotta lose weight

Answer: Eat the right fats and proteins and kick out the starchy carbs.
Don’t be afraid of fat. Avoid trans fats (partially or fully hydrogenated oils) which are found in processed foods. Get healthy fat from lean proteins (grass-fed beef), wild fish, olives/oil, Sacha Inchi oil, avocados, and nuts.
Avoid starches like grains including corn, potatoes, and rice.
Eat plenty of protein. It won’t raise your blood sugar and helps handle insulin better, build muscle and repair tissue – all essential for staying lean and preventing diabetes. Grass-fed beef, free-range poultry, cage-free eggs, and wild salmon are all good choices.
Eat a lot of vegetables. Those that grow above ground are good choices – cabbage, broccoli, cauliflower, asparagus, mushrooms, green beans, leafy green vegetables, and tomatoes.
Eat fruits such as berries and those you can eat with the skin on. Skip dried fruit and fruit juices (they have added sugar).
Avoid processed foods. They are loaded with bad fats and carbs, artificial sweeteners, and preservatives.
Avoid high fructose corn syrup. It contributes to insulin resistance. Fructose is converted to fat more than other sweeteners. In fact, HFCS has been linked to obesity. And limit natural sweeteners like sugar and honey.
More

What do I think of carbo loading?

When I was in chiropractic college the trend was ‘carbo loading’ before an important race or physical event. Now the days of restricting carbs then bingeing on pasta are over. I recommend a steady diet of  carbs the week prior to a big race event. Glycogen—what a carbohydrate turns into in the body—fuels your muscles. I still think protein is the most important cast of characters; I don’t let carbs take center stage. However, my usual recommendation of 100-150 grams of carbs daily becomes three to five grams of carbs per day for each pound of your body weight (about 500 grams for a 150-pound marathoner) during the week before the event. I’m not just talking about  pasta and rice. Check out my organic food list, and enjoy quality yogurt, fruit,  and even chocolate milk for great carb sources. My favorite recommendation is the UltraMeal shakes from Metagenics. These shakes are a balance of carbs & protein. UltraMeal has great flavors and tastes like a treat once you know how to make a delicious shake.

More

How can I lower my triglycerides?

 
 
I get asked this question on a daily basis. I start with talking about the diet, especially the carb’s (sugars). I suggest limiting added sugar in the diet to no more than 100 -150 calories a day. That’s about 6 teaspoons of sugar a day for women and 9 teaspoons for men. To put this in perspective, the average 12-ounce can of regular soda has between 8 and 10 teaspoons of sugar. A breakfast cereal with 16 grams of sugar per serving has about 4 teaspoons. Currently most people’s daily consumption of added sugars averages about 360 calories a day, or 16% of total daily calories. About three decades ago it was only around 6%.
 
 
 
 
 
 
 
 
 
Sugar consumption is directly related to HDL and triglyceride levels. The more sugar you eat, the lower your HDL (good cholesterol) and higher your triglycerides will be.
 
Compared to people who eat the least sugar, people who eat the most sugar are about three times more likely to have low HDL levels.
 
 
 
 
Start with the goal of no more than 100 to 150 calories a day of added sugar. Read food labels because they don’t distinguish between added sugars and those that occur naturally in foods like fruits, vegetables, and dairy products. Don’t be misled. When a label has the word ‘syrup’ or ‘evaporated cane juice’ or words that end in ‘ose’ like sucrose, fructose, and dextrose, these are added sugars.  
 
Beverages are the No. 1 source of added sugar in the diet, especially soft drinks, fruit drinks and sports drinks.
 
 
 
I recommend the Paleo diet or the Mediterranean Diet – these diets are based on fruits, vegetables, seeds & nuts, good-fats, dairy, and meats. They are low in added sugars. I also recommend clients take omega 3 fish oils. and use UltraMeal medical food shakes. Both of these are from Metagenics. 
 
Order EPA-DHA 720 & UltraMeal @ www.DrJeffreyTucker.com 
More

Want to eat less?

Eat less carbs and enjoy more fats! If you’re trying to eat less but having little luck, maybe you need to choose different types of foods.

Scientists at University of California, Irvine (UCI), showed that high-fat foods stimulate production of OEA, a compound in the small intestine that suppresses appetite.

HIGH-FAT? Aren’t high-fat foods supposed to kill you?

That’s what old school “experts” will tell you. But certain high fat foods contain oleic acid, which stimulates OEA production. Oleic acid is an unsaturated fatty acid found in three types of foods: olive oil, avocados, and nuts.

All three of these foods are prominent in the heart-healthy Mediterranean diet.

While researchers look for anti-obesity drugs, we can be happy to eat a delicious avocado, olive oil and nuts.

More