Dr. Marcus Ettinger’s Golden Rules for Everyday Eating
Marcus Stewart Ettinger DC, BSc.
Chief Science Officer (CSO)
California Academy of Health
Copyright © June 22, 2006, By Dr. Marcus Ettinger and California Academy of Health, Inc.
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Eat six small meals per day.*
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Have protein with each meal.
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Only eat Low Glycemic Index** carbohydrates with protein. Examples of good meals: Meat with salad and/or vegetables and/or avocado, Meat with wild rice and/or vegetables and/or salad.
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Only eat fruit one hour before a meal or four hours after. (read Fit for Life by Harvey Diamond and Marilyn Diamond)
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Calories should come from a ratio of: 50% protein / 40% carbohydrates / 10% fat.*** Use avocado, almonds, flax seed oil and extra virgin olive oil for your fats.
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No carbohydrates after lunch except vegetables.
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Try to avoid boxed and packaged foods because they are usually loaded with preservatives, sugars and fats.
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Drink 64 ounces of distilled water each day, more if you exercise.
* Include one or two whey protein shakes (low carbohydrate/sugar) per day as a meal replacement.
** Low Glycemic Index examples (ok to eat 1/2 cup cooked per day): wild rice, brown rice, barley, sweet potato, most vegetables and most fruits (1/2 cup per day) except those listed below. High glycemic Index examples (don’t eat): Bread, corn, pasta, rice, potato, banana, mango, watermelon, pineapple and papaya.
** Recently, researchers reported in the Journal of the American Medical Association that patients who lost weight with a low-glycemic diet kept the weight off longer than patients who lost the same amount of weight with a standard low-fat diet.
*** General rule for this is 1 gram of protein for each pound of lean body weight. Example: I am 165 pounds with 10% body fat, that’s 148.5 pounds of lean muscle. I would consume around 150 grams of protein per day, that’s 600 calories coming from protein. 100 grams of Low Glycemic Index carbohydrates equal 400 calories. 22 grams of fats (listed above) equals 200 calories per day. Total daily intake of calories is 1200 calories.
For an ultra quick 5 pound weight loss jump-start, this always works for me: Eliminate all carbohydrates for three to four days, eat twice your normal amount of protein (general rule for this is 2 grams of protein per pound of lean body weight), 1 tablespoon twice a day of flax seed oil, and drink at least a gallon of water.
