Can you give an exact menu for what I should eat on a high carb meal day?
Stick to the high protein days with one high carb day every 4th day.
Try this: 1 can coconut milk, 1/4 cup granulated tapioca, 1 tbs honey, dash salt. Cook and stir occasionally until done, 12-15 minutes. Stir in a beaten egg in the last few minutes. Then slice up half a banana. Done. You’ll be full before eating it all. You could use berries just as well, or other fruit. This is probably a bit high in fat for a “textbook” carb load, but it works for most.
Griddle scones: 1/3 cup tapioca flour, 1/3 cup coconut flour, 1 egg, 1 tsp baking powder, spices or herbs to taste or chopped scallions, and a little olive oil. Use milk, kefir, coconut milk, or water to get a thickish consistency. Chicken broth would work too. Heat butter or lard in a skillet, spoon out scone-sized blobs, lower heat to med-low, put a lid on. Turn after a few minutes. Cook until done. This is an amount for one meal for most.
You may also have a serving of vegetables such as broccoli, or other vege on the list. These simple meals taste sensational when eaten after 4 days of low-carb. A person could use rice, or rice flour. Rice is not paleo of course. But in the spirit the 80% rule, it would not be too bad once a week.
I usually recommend eating 4 to 6 oz portions of meat (protein). Start the day with high-quality bacon or sausage, eggs, in addition to a serving of veg and 1/2 fruit. You don’t have to avoid fatty meats – enjoy them. Try to mix up types: pork, lamb, beef, bison, or poultry, seafood.
Use olive oil on salads.
Continue to walk daily for the first 3 weeks. Get busy doing yard work and soon I want you to climb hills and ride a bike, then in another month I’ll teach you how to lift weights. I can get you to lose about 20 lbs. in time for that reunion.
Shed 5-10 lbs in your first 2-3 weeks.
1. Don’t eat anything that is white. Think about most foods that are white and chances are you shouldn’t be eating it. Specifically, white bread, pasta, sugar, white rice, and most milk products. Healthy foods like cauliflower, chicken, turkey, fish are all exceptions to this rule.
2. Only drink water, NOTHING else! How about coffee? One to two cups of organic black coffee is ok. Can you add half and half?…Well is it white?
3. Avoid, restrict, eliminate wheat! What if it’s whole wheat? Duh!!!
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I’ve suggested that my patients trying to lose weight should limit carbs to 100-150 grams per day. It’s not just avoiding sweets, but controling starches overall. The key is to avoid carbs with high GI scores.
Here’s a list of five bad carbs:
Bagels (GI score of 69)
Breakfast cereals (Kellogg’s Cornflakes has a GI score of 80; Kellogg’s Raisin Bran has a GI score of 61)
Breads (Pepperidge Farm white bread with wheat flour has a GI score of 71)
White rice (GI score between 73 and 89)
White Potatoes (Baked potato with skin has a GI score of 69; mashed potato has a GI score of 83)
Replacing your grains with whole grains effects only a small improvement. Compare a porridge made of whole-grain rolled oats to the breakfast cereals above. The porridge scores 55 on the Glycemic Index. Brown rice – another whole grain recommended by the USDA Food Pyramid – is certainly better than white rice. But it scores between 66 and 87 on the Glycemic Index.
Select foods that have a low Glycemic Index. When you have breakfast, don’t grab a bowl of cereal or a bagel-on-the-run. Instead, stick with the breakfasts our grand parents opted for: a high protein options including lean meat and eggs.
According to GlycemicIndex.com, “Foods containing little or no carbohydrate (such as meat, fish, eggs, avocado, wine, beer, spirits, most vegetables) cannot have a GI value. No carbs = no GI.”
Low-glycemic foods include:
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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.