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Hawaii diet cookbook (updated2) 24Presentation Transcript
Terry T. Shintani, M.D., J.D., M.P.H.
HawaiiDiet™ Work For You
If you follow the principles of the
HawaiiDiet™, and the HawaiiDiet™
Pyramid properly, you'll have a diet
that has the following characteristics.
1. The HawaiiDiet™ Is Centered on Whole
One of the key elements of the traditional Hawaiian diet
was a strong reliance on whole, complex carbohy- drates in
the form of whole grains. This is also common to most
2. The HawaiiDiet™ Is Low In Fat.
Most traditional diets were very low in fat. The
range for most traditional cultures is around 6 to 19 per-
cent fat. Consistent with these diets, the HawaiiDiet™
Pyramid produces a very low-fat diet because of its focus on
low-fat, whole-plant-based foods. Animal flesh and added
fats and oils are virtually or completely eliminated, and fats
come from the oils found naturally in the foods. Some
individuals may have the genetic makeup to tolerate higher
fat diets. However, for those who have a problem with
weight, a low-fat diet is ideal based on our research.
3. The HawaiiDiet™ Encourages a
No Cholesterol Diet.
Nearly all ancient traditional diets were semi-vegetarian or
vegetarian. From the perspective of cholesterol-related
disease, a no-cholesterol diet is ideal and, since all dietary
cholesterol comes from animal products (including fish and
fowl), the ideal diet is vegetarian (provided it is done
Today, a wealth of research indicates that this is an optimal
diet for human weight control and health.
4. The HawaiiDiet™ Is High in Vegetables
All major traditional cultural diets were grain and plant-
based. This means that vegetables and fruit were eaten in
great abundance. The HawaiiDiet™ makes the best use of
these most delicious foods.
5. The HawaiiDiet™ Is High In Mass Index.
Food (also known as "EMI" for Eat More Index).
The SMI is a table that describes food based on an
"Index" number that helps you evaluate the weight
loss effect of foods.
How Much Should I Eat?
Just make sure that you're eating only approved types of
foods. That should be no problem. You'll find plenty of
variety in the HawaiiDiet™ Pyramid, and you'll be able to
find the foods that help you lose weight by using the SMI.
This way of eating offers the best variety, the best flavors,
the best textures of any type of diet.
The Mass Index of Food:
Find Foods that Cause Weight
Let me give you an overview of the index I devised to help
you examine which foods satisfy you the most per calorie. It
is a totally new way of looking at food and is one of the
pillars of the diet. The SMI number gener- ally represents
the number of pounds of food it takes to provide 2,500
calories, which is one day's worth of calo- ries for an
average active woman or average inactive man. For
example, the SMI value of corn is 6.5, which means that it
takes 6.5 pounds of corn to make your daily 2,500 calories.
The Simple Logic of the SMI
Obviously, average individuals will have great difficulty
eating this much corn (30 ears!) and will likely eat less than
this amount and still be full. Thus, while
eating as much as they want, they will still lose weight.
By sharp contrast, foods that are low in SMI can easily
produce weight gain. The foods that are lowest in SMI are
oils and fats.
Oils and fats have an SMI value of 0.61 (100% fat) and can
easily be eaten in enough quantity to produce weight gain.
Butter and margarine are 0.76 (99% to 100% fat),
mayonnaise is 0.78 (98% fat). Such very low SMI foods are
what I consider "diet destroyers" and should be avoided or
In other words, the higher the SMI number of a food (that
is, the more pounds of food it takes to provide your daily
calories), the more likely you are to be satisfied by eating a
selected food. Choosing foods in this way emphasizes the
positive aspect and encourages people to "eat more" of
these foods, which helps promote automatic weight loss. In
this way, the SMI allows you to select foods that will help
you lose weight while you eat until you're satisfied. For a
full description of the SMI, see my earlier book, Dr.
Shintani's Eat More, Weigh Less® Diet.
For More Info.Go To:
Hawaii Diet Cookbook 2013