one of the biggest questions that we get asked is how do you calculate the number of carbohydrates
in your food so in today's video pat and i are going to go through with you step by step
how would you calculate and make sure that your total day doesn't go over 20 grams hello Wellness
Warriors welcome to Mind Blowing Health and Wellness with Violet Pat chat edition i'm Violet and i'm Pat
so in the last couple weeks we did two videos on on showing you guys what 20 grams of carbs from
different food looks like we're going to show you how to measure it the first thing that you need is
some kind of kitchen scale as long as it's large enough to hold your plate and you're able to see
the numbers on it like that's the major thing that you're looking for and that it can weigh
a good amount of food so i this one for example can i believe weigh up to three pounds
of something which should be more than just more than enough for
most things that you're going to weigh i will say though if you're cooking large batches
it's still a good enough skill the second thing you're gonna need is uh either an app or a website
of choice that's gonna tell you what like how many carbs are are in the food you're gonna eat
for example like how many carbs are in the tomato there's a few like i think you use chronometer
i was using lose it like in the past the number one thing i'm going to say about the app is
for you to know what you're tracking are you tracking total or are you tracking net for
example part of the reason i like chronometer is since i was tracking net there's a section
where you scroll down and it allows you to see how much total carb as well that you had been eating
you're getting both sets of information it allows me to be a bit more careful in what i'm doing
i would maybe add the pick and nab that has a good food library i know they both were talking about
they have a huge library of food sometimes even like duplicated because people can submit their
own food but at least like you can find what you're looking for along with the databases on
chronometer they have usda as well as another one called nccdb and there's another one called esha
i do believe there's when it's a user that puts in the numbers there's a different
something there as well okay and maybe one last thing pick an app that allows you to save your
your meals your food your recipes because you'll see like after some time you're gonna track the
same and same same food so it's gonna be easy so let's look at how we actually do it we decide what
we're gonna eat on a typical day i'm gonna eat some avocado and a piece of meat and some cheese
so the first thing you're gonna do is you're gonna before you've cooked your meat wait and see what
it was let's say i have a pork chop so i searched through my list and i see pork chops loin fresh
visible fat eaten that's what i'm choosing because i eat the fat and today we're gonna say that i had
a seven ounce pork chop and i put done so right away when i put that in it says no carbs yet so
then the next thing i'm gonna do is i'm gonna add that avocado avocado so right away it comes up now
i do this all the time so avocado it's 136 gram avocado which is a large if i remember correctly
and so i'm gonna add one so because i'm gonna eat the whole thing and then it's added to my diary
now chronometer in net is telling me that i've had 2.4 grams of carbs i have to add the cheese
let's say that i have gouda and i have and it remembers 100 grams of gouda add that to my diary
and then we're going to say that i have because i never have one and i'm going to
add swiss because that's the other one that i love for my plate that i just made for myself
i have 9.2 net grams of carbs if i would like to know what that is in total when i click on
it i get taken to my daily report and when i get down to carbohydrates is telling me that in fact
that's 18.5 total for the entire day yeah just remind wellness warrior that you have one meal per
day so that would be like the your solid food for today but you have your coffee in the morning so
yeah okay so let's add my coffee in because again that's what i do my coffee i have two tablespoons
of heavy cream so heavy and the nice thing about these abs is they remember i didn't even have to
write the whole word in and it there's my heavy cream and i tell it that it's going to be two
tablespoons and i put done and i add to the diary and now i'm at 10 net carb for the day so if we
look again at that as a daily report my carbs just went up to 19.3 and this is a very important thing
for us to keep in mind because if you're doing total versus net this really matters so let's try
and put in your meal and see how that would look different so let's say for example like i we just
even brought like some vegetable and i would make myself a steak i would probably have like a third
a third with probably the whole tomato 125 grams of cucumber we're at three net carb okay so it's
right on 90 grams many grams okay i think i would put some olive oil maybe uh two tablespoons so and
then how much meat 10 ounce steak maybe let's go with this roll so your net is 5.3 for your
day it's gonna be eight but okay but let's add um some yogurt so full fat yogurt oh coffee so
but i'm adding only two tablespoons of heavy cream to the coffee i would have a piece of cheese with
100 grams and some peanut butter in the yogurt probably two tablespoons so we're at 15.3 net and
if we do the total it goes to eighteen point six oh eight point six okay i honestly thought that
the the tomato was like more uh it was bigger but i'm not bigger than more carbs one of the
interesting things that pat mentioned earlier is that once i've created this day i can copy the day
if it repeats which my meal like that repeats often because you guys know how much i love
cooking that's an easy thing now what we didn't put on here is the spices that we put on our meats
um so again i could take the time and show you like putting in all the spices but it doesn't
change the numbers very much for me does it change the numbers much for you this like way of doing it
is going to take you initially some time to get all those typical meals in and then you can copy
paste copy paste copy paste and subtract or add depending on how your actual day went however i
will say the actual amounts you might need to go in and tweak so like for example i said i put a
seven ounce piece of meat there but sometimes i might have a five sometimes i might have ten
but my avocados usually stays about the same but and my olive stays the same but the amount
of cheese i put might change one day i might be less hungry one day i might be more hungry so
the amount of cheese i put can sometimes change that's interesting because you play you say that
but you play with the food that has less carbs and and are higher in fats so like they're if they're
not gonna change really the amount of carbs you're gonna have throughout the day okay and so why am i
saying that because wellness warriors today we're answering the question how do you guys track how
much carb but we track everything why not to lose weight not for our health in that way it's more
for problem solving down the road sincerely i lost all of my weight tracking for sure yes but not
necessarily paying attention to anything more than make sure my carbs are under 20. why that was what
was making my hip feel better but i do understand that there are people who don't have a physical
something that they're trying to solve that you're actually trying to lose weight when you're trying
to lose weight the ability to problem solve anything that might be going wrong means that
i need to know how much fat and i need to know how much protein like for example if you're going to
the gym like this dude does then when you're in the gym if i'm not eating enough protein and i'm
tired and then i'm trying to figure out why well i can look back in my tracker and go oh my gosh
for some reason i wasn't getting enough meat how food impacts you is so important and we need to be
able to look and see what's what just to come back a little bit on the spices if you're more like a
sauce user barbecue sauce like ketchup and you're still using those they need to go in the app
because they're higher in carb the bigger point today is it's not that hard well wellness worries
that's what i'm trying to show you right now and especially if you just put everything in and try
your best to cook similarly each time you don't have to i mean you could take the five minutes
to track things as you how many times because he does not cook the same way that i cook did i
come to his place and we sat together and he just told me what he put in and how much and whatever
and i made i made a recipe which is the other nice thing that carb that chronometer allows you to do
is that you can create a recipe and then i was able to calculate out how much of it violet ate
the same thing for him if i made something that was a big amount then i would just tell him okay
how much of it he got so that he can put it in his app right so he could track for himself so
it's it's not hard it's kind of cool yeah do you still have a new app like when we have the
gigantic caesar salad this is a huge bowl of caesar salad we have around 200 to 250 grams of
romaine lettuce some full fat caesar dressings two slices of bacon and two ounces of cheese whether
for me i like parmesan you like feta and we add meat like we add eight ounces of meat obviously
that gigantic salad which i know we will always love to eat because it's just delicious but that
gigantic salad only has five grams of carbs if your goal is to get to 20 grams of carbs or less
the number one thing is to track when i'm tracking i'm gonna know whether i'm hitting that goal or
not and if i'm overbought i'm over by how much and i really can't stress enough that it's important
to know where i am i i said at the beginning when i started this lifestyle and i found out that the
sugar was hurting me the first thing i did wasn't cut sugar out it was really track my food and see
is it possible i was actually eating how much sugar they were telling me that i was eating to
see that yes the numbers net were coming at 350. scary numbers right so i think that the tracking
helps us it allows us to be in that position where you know if i happen to go over and i'm 30 or 40
then i'm going to be there i'm going to be aware and i'm going to understand if i'm stalled if i'm
in pain if if there's a problem happening can i point something else out which i think i think
we both do but i know for sure that i do i track before i eat why because if i track after i eat
i've already eaten it now i encourage everybody to do that you know today the meals you see
what kind of meals i'm making there's so little bit of carbon in this you know i know for sure
that i'm not going over it's important for you to know what you're doing guys wellness warriors this
is your health we're talking about and like what helps with tracking if uh if you have a tendency
like even me before having like uh the two french fries when you were serving your kids the french
fries or the bite of ice cream you think twice about putting it in your log it makes you think
about it twice like before putting it because it keeps you honest right like that those two
french fries that scoop up that not scoop spoon spoon of ice cream that we think is no big deal
when you find out that three french fries is like i think five grams of carbs remember if i remember
correctly it starts to make you really pause about what you're doing because this is not a game it's
not that i'm just trying to lose weight it's that every carbohydrate that i allow in takes my blood
away from the five that it's desperately trying to keep me up because that's the healthy number
it's one of the reasons that i think we need to pay more attention to the fact that protein
and fat does not impact my carb blood scenario we don't take this seriously enough guys
that as soon as my mouth tastes sure my body is fighting against this should make us all scared
because there's certain companies that act like it's not a big deal
it's a big deal and if you you're not comfortable with like uh technology phones or or tablets or
or computer you still have uh the labels on the food you purchase that gonna be helpful
the only thing that could be problematic is if you go in the fresh like the salad the
vegetables oftentimes you don't have the labels i don't know maybe they assume they're all healthy
be careful with those so what i'm going to say is that if you're going old school like you're saying
and we're going to be using the labels we're going to do more of a traditional berg style situation
here where we're going to say any low glycemic vegetable you're going to allow yourself to have
more of so that and a low glycemic vegetable is any vegetable that doesn't taste the least
bit sweet any of the leafy vegetables are going to fall into that range and then all the meats
we're going to go with dr de berry's idea again free reign and you're going to now obviously i i
think the most important thing is dr westman's talk i'm naming all my favorite people here
eat dissatiation yeah but then of course like we said earlier the scale becomes your friend right
we're going to use that scale we're going to weigh things we're still going to track things how much
of x did i eat and why are we doing it we're not doing the whole calculator thing why am i doing it
anything else that you have a label on you still need to know how much carb is in that and then how
much veg i ate is going to be important because now honestly you could use the internet and find
out how much carbs and stuff but if you're really not computer savvy at least if i know
i had two tomatoes today or three tomatoes today and all of a sudden i'm feeling blah then i'm
gonna know like if i don't normally have tomatoes that that that's playing a role we want to track
everything we want to be able to go back and verify what affected me and what didn't affect me
so i do encourage using some kind of tracker get your kids to help you it's not that hard
these these are not i don't think i would consider them low glycemic vegetables like i think the the
the real safe bet would be lettuce but like then again part of your plate you don't want the main
part of it to be vegetable you want like the main part of it to be proteins and like the fun
stuff should occupy minimal space on your plate and and you should in that case never really be
over your carb can i point out like when because you're talking about low glycemic vegetables
when you taste the tomato it's sweet yeah when you eat cucumber it's swedish we need to kind of
let ourselves tap into what our mouth is telling us now i guarantee you if i'm eating chocolate
bars this does not taste sweet but this is where when you put those other processed garbage down
then you start to be able to tell that wow this is this got some sweetness to it right i've said
it a billion times i never thought that i would have called a cashew sweet until today i eat them
and it's like and i'm chasing too it's not even just that i like the taste i'm chasing because
there's so much sweetness in there and i just want it there's a video on the screen right there
it's going to help you to read those food labels a little bit better wellness fair is always so happy
that you come back and everybody who's new welcome if you enjoyed the video please leave a like and
ring the bell for the next one i want to thank you for watching Mind Blowing Health and Wellness
with Violet Pat chat edition talk to you next week can't wait to talk to you again next week