Blessings NOT Your Calories
By Dr. Davis and Coach April, Certified Health and Life Coach
May the Thanksgiving season find you counting your
blessings and NOT your calories!!
For some of us we have lived a lifetime of hearing:
“To lose weight, you need to eat less and exercise more.”
“Balance calories in with calories out.” “Move
more, eat less.” “A calorie is a calorie.”
Conventional dietary advice for controlling weight simply
isn’t working and is not true.
All calories are far from equal. For example, 1,000 calories
of baked goods are not the same as 1,000 calories of meat,
vegetables or olive oil. When it comes to calories, forget
about counting them at all!
So what should you count? Carbohydrates!!!
Carbohydrates from sources of grains are particularity
dangerous. Grain consumption stimulates the appetite,
causing you to feel hungry all the time – some of
us would even say hangry. Grains spike blood sugar
levels, and what goes up must come down. Blood sugar
highs are inevitably followed by blood sugar lows with
shakiness, mental cloudiness, and hunger, a cycle that
sets the grain-consumer in an endless hunt for food
all day long. A constant blood sugar roller
coaster. When we live the Dr. Davis Infinite
Health lifestyle, we aim to keep blood sugars steady
by focusing on net carbs.
We follow this simple rule: Never exceed
15 grams net carbohydrates per meal.
We calculate net carbs by the following simple equation:
NET CARBS = TOTAL CARBS – FIBER
By exceeding 15-gram net carbs per meal, it turns off
your ability to lose weight for that entire day, as
well as delay any hope of reversing high blood
sugars and insulin resistance. Here are four tips
for managing carbs:
- Limit fruit. Choose fruit with the
least carbohydrate content and greatest nutritional
value. Berries of all varieties are a low-carb choice.
Ripe bananas, pineapples, mangoes, and grapes are
higher in carbs. Eat them in very small quantities,
if at all, since their sugar content is similar to
that of candy.
- Avoid fruit juices. As with fruit,
be very careful with fruit juices. You’d do best to
avoid juices altogether. If you must drink fruit
juice, drink only real, 100% juice and only in
minimal quantities (no more than 2 to 4 ounces
per meal), as the sugar content is too high.
- Limit dairy products. Be aware of
the carb content in dairy. Remember: fat is not the
problem; we choose full fat dairy in this lifestyle.
We limit dairy because of the lactose sugar content
and the peculiar ability of the whey protein to
provoke insulin which can impair weight loss and
encourage insulin resistance.
- Limit legumes, cooked potatoes, sweet potatoes,
and yams. In general, don’t eat more than
¼ cup of any of these foods per meal.
Including some of these foods can be important, for
bowel health: especially beans, hummus. lentils and
RAW (not cooked) white potatoes.
Focus on fats
One of the most
common mistakes people make in the Dr. Davis Infinite Health lifestyle is to remain fearful of fats. They continue to hold onto old misconceptions such as “fats raise cholesterol,” or “fat causes heart disease,” or “fats are calorie-dense and therefore make you fat.” None of this is true, no truer than “healthy whole grains” are a key to overall health.
Getting sufficient fat in your meal is satiating, curbs
cravings and eliminates impulsive eating behaviors.
Here are some strategies that can help you get more fat:
- Buy fatty cuts of meat–Ribeye steak,
for example, over sirloin tip. T-bone and skirt steak
are moderately fatty. When buying ground meat, don’t
buy the lean (e.g., 90% or 95% lean); buy the
fattiest you can find (70% lean). And remember,
don’t trim the fat off your meat, eat it!
- Save the fats/oils from cooking meat–If
you prepare uncured bacon or other meats, save the oils
and store in a jar in the refrigerator to use for cooking.
You will appreciate the deeper flavors they provide over,
say, something bland and awful oxidation-prone like corn
oil. You can also purchase lard and tallow but be sure
they have not been hydrogenated.
- Use more butter and oil– Slather
everything in butter or ghee! Butter is among the least
problematic forms of dairy, as it is mostly fat. Cook
in butter and good oils and add more after cooking.
Choose olive oil, coconut oil, and avocado oil. We
also avoid mixed vegetable oils, corn, soybean, canola,
safflower, sunflower and grapeseed oils (as they are
high omega 6).
- Eat more avocados–With around
30 grams of fat in an average-sized avocado, you
can get a nice wallop just by eating one . . .
or two. Avocados added to your smoothie will thicken
it substantially while providing a healthy dose of fat.
Enjoy a happy
and HEALTHY holiday season!!
From Dr. Davis
and the Infinite Health Team