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1. Terry Shintani, MD, JD, MPH, KSJ Webhealthforyou.com
2. Recent studies have shown that most diets really don't work
and can even be harmful. This book turns the traditional concept of
dieting upside down and replaces these old ideas with a healthy
plan for weight loss designed around the latest information - a
plan that can be sustained for the rest of your life.
Webhealthforyou.com
3. Webhealthforyou.com
4. The true treasure to be mined from recent studies on weight
loss and dieting is that too much time has been spent emphasizing
the negative aspects of weight control. Everybody has to eat
something! Webhealthforyou.com
5. I devised the Eat More Index (EMI) to emphasize the positive
and to make it easy for you to find foods that help you be slim.
The EMI stands for "Eat More Index". It is actually another name
for what I call the "Mass Index" of food because it tells you how
much mass or weight a food has for a certain number of calories. It
helps you identify the foods you should eat more of to lose weight.
The EMI emphasizes what is neglected by most diets by focusing on
the mass of food which people eat--and need to eat--rather than
just the calorie content of those foods. This helps to identify
foods that will fill your stomach and satisfy your hunger while
helping you lose weight at the same time. Webhealthforyou.com
6. Almost all calorie tables list food as calories per gram or
calories per ounce. This means they emphasize calories and tell you
to eat less of the high calorie foods. The Eat More Index does just
the opposite. IT TURNS THE FOOD-CALORIE EQUATION UPSIDE-DOWN.
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7. The Eat More Index (EMI) lists food as grams/calories and
then converts it to pounds per 2,500 calories in order to emphasize
weight or mass of food, and tells you to EAT MORE of the high EMI
foods. The reason it is converted to pounds per 2,500 calories is
so that the EMI number represents the number of pounds of a
selected food that is required to provide an average day's
calories. (An average man or average active woman requires about
2,500 calories per day to maintain his or her weight. Of course
individuals vary but 2,500 is used as a simple standard.)
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8. This means it takes 9.4 pounds of it to make 2500 calories.
This means you can eat these foods and they will help you to lose
weight. In fact, any food rated an EMI of 4.1 or more will
contribute to weight loss in the average obese individual. A
numerical listing of the EMI is also provided if you want to know
the actual number of pounds of a selected food required to make
2500 calories. Along with the EMI value, the EMI chart also
indicates the percentage of calories from fat of a selected food.
While knowing the amount of fat by grams is important, often the
percent fat is disguised in foods that have few calories from
protein and carbohydrate. In the EMI chart, the fat percent is
clearly designated with the white bar. Webhealthforyou.com
9. Let's see why high EMI foods make it easier for you to lose
weight. Take your average quarter-pound burger with cheese at a
fast food restaurant. It would be 630 calories, which is 52% fat
and only 261 grams of food. If you eat such oily or fatty foods,
you'll fill up about one third of your stomach with those calories
of sandwich. If you're dining on two slices of roast beef, you
would be getting 594 calories, which is 71% fat and only 170 grams
of food. Webhealthforyou.com
10. Fats and oils have about 9 calories per gram, Protein has
about 4 calories per gram, Meats have about five to 6 calories per
gram (because they are a combination of protein and fat), Refined
carbohydrates have about 4 calories per gram. On the other hand:
Whole grains such as brown rice have less than 1 calorie per gram,
Broccoli has only 0.3 calories per gram. And so on . . . .
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11. Let me illustrate in yet another way why you can eat as
much as you want on this diet and still lose weight. Ask yourself:
How much can you eat in one day? Three pounds of food? Four pounds?
Five pounds? More? Webhealthforyou.com
12. The studies that we have conducted suggests that in order
to stay satisfied, we ordinarily eat somewhere between 3 to 4.1
pounds of solid food per day. An earlier study by another team of
researchers suggests that we eat about 2.6 to 4.1 pounds of food to
stay satisfied. Of course there is some variation from individual
to individual and some variation as a result of differing nutrient
content from meal to meal. However, the consistency of these
numbers seem to represent a reasonable estimate of what it requires
to satisfy the average person. Webhealthforyou.com
13. If you were an average man or an average active woman, you
would have to eat 9.4 pounds of potatoes every day just to maintain
your weight! (Assuming, of course, that potatoes were all you ate.)
If you didn't eat that much day after day (and I don't know anyone
who can do that), you would lose weight, right? Thus, you can eat
as many potatoes as you want and still lose weight.
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14. If you were eating broccoli, you'd have to eat, 17.1 pounds
worth (100 cups!) daily. Thus, if you ate potatoes and broccoli as
much as you wanted, you would still lose weight. If you were eating
just peaches, you'd have to eat 16.5 pounds of them every day to
get those 2,500 calories per day just to maintain your present
weight. In other words, if you ate all you wanted of potatoes,
broccoli, and peaches, it would still be impossible for you to keep
from losing weight! And at the same time you'd be eating more food
than ever before in your life. Webhealthforyou.com
15. Are you beginning to understand the logic behind the Eat
More Diet program? If the maximum amount of food we usually eat per
day to satisfy our hunger is about 4.1 pounds, (this varies with
your size and your metabolism) then any food that requires more
than 4.1 pounds to provide your daily calories will help you lose
weight. Potatoes, broccoli, peaches . . . there are hundreds of
delicious foods that you can eat all you want of and still lose
weight--while getting the proper nutrition! Any combination of
these high bulk foods will help you to lose weight, so long as you
know which foods they are. Webhealthforyou.com
16. . With the EMI, you can easily tell which foods are going
to contribute to weight loss. It is easy because the EMI is simply
the number of pounds* of the selected food it takes to add up to an
average day's calorie requirements, about 2500 calories. In order
to lose weight, just keep your food selections to those with an EMI
over 4.1. The more you eat of higher EMI foods the easier it is to
lose weight. The EMI of potatoes is 9.4 means you'd need 9.4 pounds
of potatoes to get 2500 calories. Webhealthforyou.com
17. The Eat More Diet emphasizes five aspects of food that will
help you lose weight. The EMI chart helps you identify the foods
that have these qualities. 1. Maximum Food Mass Food mass helps you
feel full and satisfied. This is why the black bars on the EMI are
the most prominent feature of the charts. This black bar represents
the satisfaction value of foods by indicating its food mass per
calorie--that is how much the food weighs for each calorie. The
higher the number, the more you can eat per calorie.
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18. 2. Minimum Fat A major factor in the Eat More Diet is its
low fat content. The fat content is indicated by the white bars.
Fundamentally, fat is what causes people to be fat and percent fat
in the food you eat roughly determines the percent of fat on your
body. This food fat percentage of calories is described by the
white bars in the graph. Notice that almost all the food that is
high in EMI is very low in fat and vice-versa. While the EMI is a
good guideline to low fat foods, it is not foolproof. Some foods
that are moderate in EMI are quite high in fat such as avocado and
olives. These foods you should not overdo. However, foods that are
high in EMI are much better than lower EMI foods with the same fat
content because they will satisfy you more.
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19. 3. Maximum Starch As described in the chapter on how to
"Lose weight while you sleep," starch helps you to burn food
faster. Foods that are high in starch or complex carbohydrate are
generally above 4.1 on the index. The EMI helps you choose these
foods. In the next chapter, the inverted pyramid will help you
center your diet even more on high complex carbohydrate foods.
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20. 4. Maximum Fiber Fiber is one of the main substances that
makes high EMI foods high in EMI. This is because fiber tends to
hold water and does so without calories. In other words, it
provides satisfaction without adding weight. 5. Whole Food Overall,
the EMI encourages you to eat whole food. These are the foods that
are naturally high in fiber, low in fat, high in water content, and
high in vitamin, mineral, and micronutrient content. For example,
you will notice that highly refined foods such as sugar and hard
candy are very low on the EMI despite the fact that it has no fat
in it. Be careful however, because flour products such as pastries
are laden with fat and sugar and are low on the EMI and will
contribute to your weight gain very quickly.
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21. 6. Maximum Micronutrients Whole foods also contain a wide
variety of micronutrients, such as vitamins and minerals. Though we
may never completely understand how our bodies utilize all the
micronutrients found in whole foods, we do know beyond a doubt that
our bodies were designed to use the micronutrients found in natural
foods. Recent scientific data increasingly supports the wisdom of
eating whole foods because many of the substances found in whole
foods may reduce the risk of cancer, heart disease, and help your
immune system that is vital to our health. Webhealthforyou.com
22. The fundamental Eat More Diet principle works for just
about anyone. If you eat high EMI foods, primarily whole foods,
you'll eat bulkier, more filling foods. You'll feel satisfied,
you'll begin to lose weight with no effort other than choosing the
right foods, and eventually you'll achieve your ideal
weight--without feeling deprived! So the thing to do is focus on
changing your foods, rather than driving yourself mad by trying to
cut down on the foods you eat. Or, said another way, if you'll just
start eating the right foods, you don't have to worry about the
amounts you eat. Webhealthforyou.com