Eat more, weigh less 10


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Buy Eat more weigh less Cookbook 2013 (spiral bound if purchased as hard copy) by Dr.Terry Shintani (Paperback) online at Lulu. Visit the Lulu Marketplace for product details, ratings, and reviews.

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Eat more, weigh less 10

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  3. 3. Most diets do little or nothing to help us stop overeating because they try to fight the natural hunger drive. This is why just about all other weight loss diets require so much willpower. With the Eat More Diet, you need much less willpower because instead of fighting the extremely powerful hunger drive, you are allowed--even encouraged--to eat until you're satisfied!
  4. 4. While we know that counting calories can work, we also know that it means a lifetime of tedious calculations if our weight is to be maintained. Remember, it's not enough to lose the weight, you must keep the weight off if you're really going to reach your goal of maximum health and perfect weight. But if we don't count calories, what do we do? As I said before, let's use our hunger to help us lose weight.
  5. 5. Nerve impulses to the brain come from the smell, and taste of food and the sensation of chewing, swallowing and filling of the stomach with food. The blood stream carries substances that satisfy hunger such as hormones and food substances such as carbohydrate, fat and protein.
  6. 6. For the purposes of selecting foods to help you lose weight, we can distill the effect of food on this complex mechanism of satisfying hunger down to two main factors.
  7. 7. 1. FOOD MASS, OR VOLUME. Eating a large volume of food requires a lot of chewing, tasting and swallowing; this already starts to make you satisfied. 2. NUTRIENTS. Eating the right amount and mix of nutrients satisfies hunger and also triggers hormones and other organs to signal the brain that it is satisfied and to stop the eating behavior.
  8. 8. Most diets ignore these factors. They totally ignore Factor #1, and the body's need for food volume, and they put you in the almost impossible position of doing battle against your own hunger drive in order to lose weight. The Eat More Diet program utilizes both Factor #1 by showing you how to fill your stomach and satisfy your hunger as well as Factor #2 by showing you what to eat that will make the calories you eat satisfy you, contribute as little as possible to weight gain and make you lose weight automatically.
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  10. 10. What most diet experts would have you believe isn't altogether true. They would have you believe that overweight is caused by overeating. This may be so in a few individuals who have true eating disorders; however, some very good studies suggest that most of us who are overweight eat too little! When I say too little, I mean too little in terms of ounces or pounds of food and the volume it occupies in our stomachs.
  11. 11. There are no indications that our ancestors were fat, despite the fact that they ate a lot of food. Our ancestors ate whole foods, primarily grains and vegetables, and occasionally hard-won fish and animal food. For thousands upon thousands of years, they ate this way. Our bodies were designed to eat the `ancient' food--mostly unprocessed grains and vegetables. We have 28 vegetable-and-grain-crushing teeth, but only 4 meat-eating teeth. From the very structure of our bodies, it's apparent that we are designed to eat primarily plant-type foods and very small amounts of animal flesh.
  12. 12. Now, we're using the wrong foods. Deadly foods. Foods that are destroying the machine they are intended to energize. We've changed from eating whole grains, vegetables, and occasional wild game to canned goods, and refined foods. We tried to extend the shelf life of food and reduce spoilage and food hazards such as botulism. While we succeeded to some extent in making food safer from the standpoint of infectious disease, we have not made food safer from an overall perspective.
  13. 13. We started making our foods easier to preserve, easier to cook, easier on the eyes, and more pleasing to the palate--or so we believed. Today we have refrigerators which allow us to eat high fat meats, poultry and fish at every meal as our main dish. We even grade the highest fat cuts of meat as the highest grade. Eating such animal foods causes us to eat a small amount of food for a large amount of calories. And unfortunately, we have encouraged the consumption of foods that are high in fat and cholesterol that contribute to the leading causes of death in America.
  14. 14. While our ancestors ate whole foods such as whole-wheat breads, brown rice and whole vegetables, we eat white bread with all the nutrients milled out, white rice which is equally depleted of nutrients, and refined sugars which we nutritionists call "empty calories." We now peel, refine, mill, chemicalize and package our foods, and most of us have little regard for any component of those foods save for convenience and taste. There are thousands of such foods. In fact, American food is now so processed that practically no food is real anymore.
  15. 15. As a result, too many of us eat more unhealthy food and are literally eating ourselves to death. To better explain this, let's look at an example, fat (or oil, which is nothing more than liquid fat). For example, an average steak is 60% to 70% fat calories depending on the cut. In ancient times, human beings ate meat that was as low as 14% fat calories. When you eat a fatty steak, you are eating about 62% less food for the same number of calories as you do when you eat piece of wild game. This is because fat has so many calories for such little food.
  16. 16. Even vegetable sources of food can be fatty too if processed or fried. Vegetable oils are the most extreme example as they are 100% fat and in a sense are the most highly processed of foods. In order to make one day's calories worth of corn oil or 2,500 calories, 9.7 oz or .6 pounds, at least 377 ears of corn have to be processed assuming 75% efficiency. Our bodies were not designed to ingest and digest this much vegetable oil. Eating oil also interferes with standard dieting because it is so little food. The EMI helps you do just that.
  17. 17. Just think about the photograph you saw in this book which compares the hamburger and fries with the plate of Eat More Diet food. Which will leave your body starving for something more to eat?
  18. 18. The Eat More Diet food on the right has 1,125 calories. Yet the burger meal on the left weighs only 636 grams, while the Eat More Diet meal weighs a full 1,885 grams -- almost three times more food by weight! Nutrition aside, we are nevertheless actually starving for more bulk in our stomach when we eat the burger, whereas with the Eat More Diet meal, you get everything you need, including good nutrition. Only when we see real food next to the fake food do we begin to see what's happening.
  19. 19. A major characteristic of the foods our ancestors ate is that they were high in bulk and low in fat. By contrast, the foods we eat today are just that--fat! Today, the composition of our diet is approximately 38 to 40 percent fat! Because of fast food, processed food and tampered-with food, we are missing out on much of the fiber, vitamins, minerals and trace elements that we desperately need.
  20. 20. We overeat because we eat too little! Our bodies need foods that are far different in composition and texture from what we eat today. Our stomachs are constantly crying out for enough food to fill us up at every single meal. If you choose foods that are devoid of natural bulk and nutrition, you can expect to be unhealthy and overweight. However, if you fill up with the right foods, you can eat as much or more than you do now, and you can expect better health and a slimmer you.
  21. 21. Research that we conducted in 1989 in Hawaii confirmed this paradoxical approach that I had been using in my private practice that we believed was supported by medical literature -- that is, automatic weight loss while eating more food.
  22. 22. In this study, we hypothesized that if the right foods were selected, individuals would wind up eating more food but losing weight. Twenty native Hawaiian men and women who were obese were placed on a non-calorie restricted diet made up of foods which were high in EMI. They were allowed to eat until they were satisfied. In just three weeks while eating as much as they wanted, They lost an average of 17.1 pounds over a three month period and they did it without counting calories and eating as much as they wanted. What was even more significant is that just as we predicted, they were eating MORE FOOD, about 4.1 pounds of food per day!
  23. 23. One group ate the high-fat Standard American Diet (SAD, which was about 42 percent fat at that time), while the other ate what they called the "low energy density diet" (LED diet). The LED diet was low in fat and high in fiber so that the caloric density was very low. In fact, this diet was 15 percent fat, which is similar to the percentage of fat found in the diets of our previous generations.
  24. 24. The difference occurred because the people in the LED group were eating foods that were bulkier and which their own bodies were designed to eat! When this is done, hunger mechanisms work properly, and thereby regulate the number of calories that we eat automatically. We simply lose weight naturally, till we've reached our ideal body weight.
  25. 25. What's even more astonishing is this: if you weighed the food the two groups ate, you'd find that the group eating less calories (1,570 calories compared to 3,000 calories) was actually eating more food in terms of weight (4.1 pounds vs. 2.76 pounds), while maintaining the same level of satisfaction. (Remember the quarter pound burger!) In other words, they were eating more and weighing less.
  26. 26. In England, another experiment demonstrated this using a single type of food: bread. Two groups of people were given bread to eat. The only difference between the two groups was that one group was given whole wheat bread (which contains lots of fiber), while the other was given white bread (which is a more processed food, and contains little fiber). Guess which group ate more calories? Right! The whole wheat group ate fewer calories than the white bread group, even though both groups were equally satisfied with regard to appetite!
  27. 27. Also, fiber helps slow absorption of food, which in turn decreases the amount of the hormone insulin that your body requires in response to blood sugar. This in turn decreases the production of fat. This slow absorption also means that the body feels satisfied for longer periods of time so that the craving to snack is minimized.
  28. 28. It's the undigestible part of plant-type foods such as fruit, grains, and vegetables. Fiber absorbs water and provides bulk in your stomach and intestines. Besides promoting weight loss, studies have shown that fiber has many beneficial effects on human health. For example, cancer of the colon is found in smaller numbers in societies which have a high fiber diet. Having bulk in the stool helps food move through the digestive tract with ease.
  29. 29. In other words, you want to be able to lose weight while at the same time having a full stomach. You need to eat foods that will fill you up without filling you out. Just as our ancestors ate foods that were composed almost totally of whole foods and thus were high in bulk, we must learn to do the same, so that we may maintain our most healthy weights and eliminate the diet-related diseases that are plaguing our country.
  30. 30. So--stick to the Eat More Diet and forget--forever--about counting calories. You can use the EMI or "Eat More Index" of Food to help you select foods that are high in volume and nutrition and low in calorie density! You'll get more high-octane fuel and satisfaction per calorie if you give up the refined foods--the fat foods--and return to the fit foods of our ancestors. So, to lose weight, simply fill your stomach. But use high EMI foods so that they help you lose weight.
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