Your metabolic rate increases after every meal because of the “thermic effect” of eating and digesting food. Your body burns a different amount of calories depending on the type of macronutrient you are eating. For example your body doesn’t burn as many calories when digesting carbohydrates and fat as it does with protein.
Your body only burns about 4-7 calories for every 100 calories of carbohydrates or 100 calories of fat that you eat. Though if you were to eat 100 calories of protein it would require your body to burn roughly 24-28 calories to digest that protein.
If you are looking at net calories your body is only netting about 70% of the protein calories that you consume and netting 93-96% of the carb or fat calories you consume.
Now you decide which food you want to put in your body for weight loss! This is why I like to recommend the UltraMeal shakes. They have protein and other nutrients to burn fat, not muscle. Order UltraMeal shakes at www.DrJeffreyTucker.meta-ehealth.com
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.
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.
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.
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.
Let talk about Fat:
My mother in law has cooked with olive oil her whole life. She was a very heavy lady until she had gastric bypass surgery. But she doesn’t have heart disease. Her kids are healthy& robust. Her family appears to enjoy good health. My mom always cooked with butter instead of margarine. When the fad went to vegetable oils and hydrogenated fats, we tossed out natural saturated fats and embraced trans fats. This was a big, big mistake.
Fat is an important part of diet. The simple truth about fat is: you have to eat fat to lose fat. I just need you to eat the right kind of fat.
Fat fell out of favor at the end of the 70’s. Once the 80’s hit, the government told us that animal fats caused heart disease. The Government Guidelines recommended we limit our saturated fat to less than 10 percent of our daily calories. Americans started buying low-fat products. However, over the next two decades, we have seen an epidemic of obesity and diabetes.
Now in 2010 the latest science is supporting saturated fats again. In the March edition of the American Journal of Clinical Nutrition researchers attribute America’s obesity and bad health to carbs – not saturated fats. I believe cardiovascular disease or coronary heart disease is linked to too much carbs in the diet. Reducing saturated fat in the diet does not prolong life or lower the incidence of coronary heart disease.
The real killer is trans-fatty acids, not saturated fat. Trans fat should be omitted from our diet, period.
I don’t care if my patients get about 50 percent of their fat intake from saturated fat. I want to see “good” cholesterol (HDL) levels, and no problems with insulin resistance. High HDL is the most reliable way to prevent heart disease.
I recommend eating a diet with good-quality protein and good-quality fat.
Most of the nutritionist I talk to, recommend fats and oils for good health. Why?
Fats including the Omega-3 fatty acids (EPA-DHA 720) – a deficiency can lead to depression, dementia, lack of concentration and a host of chronic diseases including heart disease, diabetes, and cancer.
Eat the right fats and you will:
- Burn fat
- Increase weight loss
- Increase your metabolism
- Reduce inflammation
- Become more sensitive to insulin, which will balance your blood sugar
I recommend EPA-DHA 720 by Metagenics as a good source of omega 3 fatty acids
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.
There is no link between red meat and coronary heart disease. Period. Fats found in red meat are necessary for your body to absorb critical fat-soluble vitamins A, D, E, and K.
Harvard researchers published a study in the journal “Circulation” that analyzed 20 studies that compared health outcomes of people who eat red meat and processed meat. Red meat intake was not associated with either heart disease or type 2 diabetes.
The researchers confirmed that processed meat is junk, it’s the culprit – hot dogs, bacon, sausage, lunch meats. These types of meat are the dangerous ones.
The Harvard team reports a 42 percent higher risk of heart disease linked to consistent eating of processed meat, and nearly 20 percent higher risk of type 2 diabetes.
Saturated fat and cholesterol content were the same in unprocessed red meat and processed meat. The dangers in the processed meat are mostly due to chemical preservatives and high sodium levels.
Grass fed beef: California State University researchers reviewed research that compared grass-fed beef with grain-fed beef, and they found higher levels of omega-3 fatty acids, vitamins A and E, and conjugated linoleic acid (CLA) in grass-fed. In fact, CLA levels were twice as high–CLA helps manage blood sugar and insulin levels, while also reducing risks of cancer, osteoporosis, and atherosclerosis.
Grass-fed beef is also far less likely to contain the antibiotics and hormones typically found in commercial meat. I know grass-fed beef is more expensive but it really is the best way to go.
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.
Here are the suggestions I hear myself telling clients about weight loss advice everyday.
Don’t worry about fat, carbs are the culprit. Limit carbs to 100-150 grams per day. Get your Protein intake up to 100 grams a day for women and 120 grams for men. This number varies but I can be more exact if I can perform a Body Fat Analysis on you.
I generally see better results with a low-carbohydrate plan. You still have to eat fewer calories than you burn if you want to lose weight. So the truth is, the perfect weight-loss diet is the one you can live with, whether you cut fat, carbs, or some combination.
Just don’t cut protein. Protein-rich foods make you feel fuller. Snacks between meals are advised and should include protein. The most important meal is breakfast. In my opinion, the best food for breakfast is a whey (rice protein or soy protein is my second choice) protein shake. A daily breakfast shake made with two scoops of UltraMeal whey protein powder, a little fruit (fresh or frozen berries or a banana), and water or crushed ice will help you lose fat (not muscle). You can buy UltraMeal whey protein powder at my Metagenics link. Some clients have two or three shakes a day instead of lousy fast food meals.
Animal proteins are fine. I encourage eggs. I am an ex-vegetarian and have been on both sides of the camp. Protein from animals increases thermogenesis more than vegetable proteins, so the best calorie-burning foods are lean meats. So eat some protein at each meal—build your dinner around lean chicken, beef, or pork. That way, you’re burning the most calories through digestion at the end of the day, when your metabolism is slower.
Not only is it Ok to eat lots of meat, but dairy products as well.
Restrict fructose-sweetened beverages and breads. Breads are just not going to work. A few are OK but you’ll have to email me separately for those name brands.
Restrict potato chips and french fries.
Include a lot of vege’s. Vege’s are fiber’s and when you have fiber in your stomach, food takes longer to enter the bloodstream, and your blood-sugar level stays steady. The benefits: You’ll have a more consistent energy supply and less between-meal hunger. Broccoli, cauliflower, kale, Brussel Sprouts, tomato, and salads are great examples. Eat lots of these with eat main meals and as a snack.
Use Olive oil (which contains a cancer-fighting fat called beta-sitosterol) for dressings. I love to cook with coconut oil.
You’ll need to take omega-3 polyunsaturated fats, which are found in fish, nuts, seeds, flaxseed and fish oils. (supplement with EPA-DHA 720, available at my Metagenics link).
Omega-3 fats reduce inflammation throughout your body. That not only prevents heart attacks (inflammation in the tissues surrounding blood vessels is a major cause) but also helps your muscles recover faster from workouts I’ll be teaching you. If you don’t eat fish twice a week and can’t stomach fish-oil supplements, try eggs high in omega-3s, which are found in the dairy case, next to the regular eggs. You can eat 3-4 of them a day without any negative effect on your cholesterol levels.
You must keep a food diary. The more honest you are, and the more detailed it is, the better. You can’t wing it and expect to see results.
The best plan is likely to include these elements:
• Meals and snacks are based on some lean protein source—fish, eggs, dairy, meat.
• More meals are better than fewer. Five or six meals and snacks a day is ideal.
• Low-fat and high-fat diets can both work, but one that cuts almost all fat is doomed.
• Eat— no more than 2 per day of fruits, eat lots of vegetables, and a minimal amount of whole grains, nuts and seeds. Avoid potatoes (except Yukon gold & yams), pasta, rice, popcorn, and white bread.
Here is a simple plan for eating healthy fats:
Eliminate bad fats from your diet, including vegetable and seed oils and hydrogenated oils.
DO consume plenty of good fats, including avocados, olive oil, coconut oil, fish oil, nuts (walnuts, macademia nuts are good), eggs, wild salmon, sardines and naturally-raised meats.
Avoid processed carbohydrates, grains and sugars.
DO consume a wide variety of herbs, leafy greens, and vegetables every day, and a moderate amount of fruit (usually only 1-2 pieces per day).
Engage in resistance exercise to build strength and muscle, and interval training to quickly shed fat.
Eat unprocessed, natural foods.
Supplement with Omega 3 fish oils (EPA-DHA 720 by Metagenics)
I think most people know that when they are eating a dessert it has sugar in it. It’s the indirect intake of sugar via processed food, fast food, certain sauces, bread, pizza, alcohol and so on that sneaks up on us. If you are craving sugar especially for chocolate, sodas, candy bars, & baked sweets, then try eating a fatty dish. Something with good fat. Try blending into a smoothie one egg, 4 oz heavy cream, and 2-3 tsp of FAGE Total (about 8 oz total). Add ice if you like. This just wipes out sugar cravings!
As to bars, there’s a couple of things you could check out. One is the UltraMeal Bar by Metagenics. The other is Xymogen’s OrganiX Bars. The idea is that cravings for various things (drugs, alcohol, sugar) can be seen as deficiencies of various hormones that can be helped by targeting specific amino acids and supplementing. Trying lots of protein, instead of sugar is another option.