The Beverly Hills Comprehensive Medical Group Diet (2)

This diet is similar to a hypoglycemic diet.  Its goal is to regulate blood sugar and insulin levels, thus keeping your energy level high all day long. There are several keys to this program;·        Avoid sugar as much as possible (read labels).·        Never eat a carbohydrate without a protein.·        Eat small portions, don’t gorge or binge.·        Each and every 2-3 hours, even if you’re not hungry.·        Eat low glycemic index or glycemic response foods.·        Avoid trans-fats and other bad fats.·        Avoid high glycemic index or glycemic response foods (rice bread pasta).·        Drink lots of water, sometimes hunger is mistaken for thirst.·        Take a calcium tablet at bedtime and an omega-3 during the day.·        Exercise 20-30 minutes per day six days per week. The hardest part is the first two weeks.Remove all sugar from your diet.  I try to have a diet soda or a piece of fruit or vegetables to curb my sweet cravings it works most of the time.For the first two weeks avoid red meat (in 2-4 weeks or after lots of weight loss you get to add it back in slowly), eating too much cheese and fatty fish (Chilean sea bass). A typical dayI try and exercise especially cardio when I first wake up in the morning.  The reasoning is I haven’t eaten for a long time because I have been sleeping and once the sugar in my bloodstream has been used my body attacks my fat stores for energy.  I will usually breakfast within one hour after exercising thus supplying protein and carbohydrates for muscle building and energy. If I do not exercise first thing in the morning I try and eat breakfast 1-2 hours after I wake up.  

Breakfast

• I take 2 Omega 3  softgel capsules with a large glass of water.

• 3-4 egg whites scrambled with 1-1.5 cups of chopped vegetables. 
• Two tablespoons of salsa. 
• One half an orange or one tangerine or one half grapefruit.

 Or

• 1 cup sugar free oatmeal
• One half-cup nonfat milk.

• One half an orange or one tangerine or one half grapefruit.

 Or

• 1-cup low-fat cottage cheese or 1 cup nonfat yogurt (watch for sugar).
• One half an orange or one tangerine or one half grapefruit.

Snack

Snacks must be a protein and carbohydrate combination.  Typically I have a piece of string cheese with an Apple or pear.  You can have 1 ounce of sliced turkey or chicken (healthy choice) you can also have one half cup of cottage cheese.  Sometimes I’ll eat sliced green peppers, celery or cucumbers (I find these filling). 

Lunch

For lunch I try to eat my biggest meal and I always try to have a salad (when possible).

• 3-4 ounces of tuna, chicken, fish or turkey.
• Large green salad with vegetables.
• One serving of fruit.

 Second snack of the day (very important)Snacks must be a protein carbohydrate combination.  Typically I have a piece of string cheese with an Apple or pear.  You can have 1 ounce of sliced turkey or chicken (healthy choice) you can also have one half cup of cottage cheese.  Sometimes I’ll eat sliced green peppers, celery or cucumbers (I find these filling).  

Dinner

• 3-4 ounces of tuna, chicken, fish or turkey.
• 1-1 .5 cups of vegetables (usually broccoli or spinach).
• Salad
• One quarter of a cup of salsa or spaghetti sauce
• A piece of fruit for dessert

Desert

 If I am really craving dessert I will take one scoop of protein powder and a half a glass or 1 glass of nonfat milk with four or five frozen strawberries and 4-5 ice cubes then mix it in a blender and drink.  I use sugar-free chocolate flavored protein powder.  I love chocolate. I take my calcium ( 600 mg calcium with 200 iu’s Vit D)  tablet before bed with a large glass of water I weigh myself every day, I know most people say once a week or twice a week but for me personally I find it motivating.  If I have had a good drop in weight it makes me want to exercise more.  If my weight loss has been slower or not as good as I expect it makes me eat better or less.  So I am able to use the scale to my advantage for motivation. I also take my multiple vitamins every day (Wellness Pack).  

The Beverly Hills Comprehensive Medical Group Diet.

Over the last 2 1/2 months I have lost 30 pounds.  Every one I run into notices then asks “how did you do it” over the next few weeks I will give you my program.  I will try and blog two times a week.

My diet started the week before Thanksgiving.  I weighed myself and was amazed to find out I had reached 232 pounds.  So on Thanksgiving Day I started my new program.

Most of my readers, patients, friends and family know that I run The Beverly Hills Comprehensive Medical Group.  I am a chiropractor and work with three medical doctors, and a physical therapist.  I have a very successful Beverly Hills practice that includes the usual celebrities, agents and managers.

I feel I should give you some background on my eating and exercise program.  I spared no expense designing this program.  I own a gym with personal trainers, I hired a dietitian I had my  assistants doing research.  I read various books and talked to some of the best celebrity personal trainers in Los Angeles.

My exercise experience comes from many avenues.  One of my close friends is Valerie Waters she has trained every major celebrity Cindy Crawford to Jennifer Gardner.  I had the fantastic experience of working with Jackie Warner the TV show work out and Julian Michaels from the biggest loser.  They both trained their private clients in my office for approximately 1 year before they opened Sky Sport in Beverly Hills.

My personal nutritionist/dietitian is Hermien Lee, R.D.M.S. I also read Michael Thurmond’s body makeover, Dr. Sears zone and anti-inflammatory books, protein power, Atkins, Dean Ornish’s book, the South Beach diet, Body For Life, the glycemic index diet, the cover model diet and Abs Diet. I subscribe to the burn the fat newsletter (Tom Ventno) and the ultra metabolism newsletter (I’ve also read both their books).

Part of my eating habits have been modified with the help of patients who were bodybuilders, fitness models and competitive fitness coaches.

Most of my vitamin supplementation information comes from Dr. Sears, Dr Mark Hymen, Dr Perricone and Bill Phillips’s book on supplementation.

 My Goal weight for Feb 25, 2008 was 195lbs my actual weight was 193lbs I have since added 4 lbs of muscle and lost 2lbs more of body fat so todays weight with shoes, clothes glasses and my watch is 196lbs.

 My Body fat was 29.4% on November 25, 2007.  Today it’s at 16.4%.  I know everybody says you need single digit body fat or below 12% to see your abs but I can see them now.

232 -195= 37lbs 

I will try to post on Wednesday but until now try writing down everything that you eat.  Everything that passes through your lips gets written down, you will be amazed at how much and what you eat each day.

Yours in health, Daniel Jacobsen, DC

clinic administrator of the Beverly Hills comprehensive Medical Group