The (original) eat more, weigh


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The (original) eat more, weigh

  2. 2.  You are about to read about a revolutionaryconcept in weight loss. This book turns thetraditional concept of dieting upside down andreplaces these old ideas with a healthy planfor weight loss designed around the latestinformation - a plan that can be sustained forthe rest of your
  3. 3. The One Category of Food toAvoid to Lose Weight ForGood!
  4. 4.  To lose weight, you dont have to countcalories, you dont have to eat small portionsof food and remain hungry all the time. Thatreason is--FAT! Fats and oils both fall into the category ofdietary fat. These are the culprits. As Ipointed out above, were eating more andmore fats these days than ever before, andwere also getting fatter and fatter. Not tomention sicker and sicker. To belabor thepoint--you really are what you eat! Eat fat andyoure going to be fat. Its just that
  5. 5. FAT FAILS TO FILL YOU SO ITSATISFIES YOU THE LEAST! Many health professionals say that fat is themost satisfying food. This is a misleadingstatement however, because they are thinkingounce for ounce fat is indeed more satisfyingthan many other foods. This is because thereare so many calories in fat. However, from thestandpoint of weight loss, we must look atsatisfaction per calorie not satisfaction pergram of
  6. 6.  Fat has 9 calories per gram. (Note that refined carbohydrates such as whiteflour and sugar are about 4 calories per gram) Alittle simple arithmetic tells us that we can, indeed,eat nine to ten times more whole starch than fat,and end up with the same amount of calories!And youre actually better off eating ten timesmore complex carbohydrate because suchcalories actually count less that fat calories interms of causing you to be fat. In any case youshould eat more whole complex carbohydratefoods if for no other reason than that fats are hardon your health as well as your
  7. 7.  Fat also has the dubious distinction of having thelowest "Eat More Index" (EMI) value of any food. The EMI number is generally the number ofpounds of food it takes to provide 2500 calories orone days worth of calories for an average activewoman or average inactive man. Thus, the higherthe EMI number of a food, that is, the morepounds of food it takes to provide your dailycalories, the more likely you are to be satisfied byeating a selected food. Fat has an EMI value of0.61 - the lowest EMI value of any food. In otherwords it takes 0.61 pounds (9.7 ounces) of thisfood - the smallest amount as compared to anyother food to provide an average days 2500calories. Thus, it satisfies you the least
  8. 8.  Fat is actually a means by which people, animalsand plants store their reserve energy. Since fatsare the storage forms of reserve energy for plantsand animals, it makes sense that they contain thehighest amounts of calories per gram. We eat many types of these oils: soy-beanoil, cottonseed oil, sesame oil, and so forth. Bycontrast, animal fats are solid at roomtemperature. This is because animal fats are highin saturated fats. While saturated fats are worsefor you in terms of raising cholesterol and yourrisk of heart disease, dont forget that both areequal in terms of
  9. 9. FAT TURNS INTO FAT Aside from the fact that fat has more calories pergram than any other food, theres an additional reasonnot to eat fat. Recent studies indicate that dietary fatturns into body fat far more easily than do any othernutrients. As youve already seen, your body usesonly 3% of the energy from dietary fats to convertthem to body fat, whereas it uses 23% of the starchesfats to do the same thing. Again--YOU ARE WHATYOU EAT! The more fat you eat, the fatter youll
  10. 10.  In 1985, researchers placed differentpopulations of mice on diets that differed withregard to percentages of fat. If one group atea diet that was 15% fat, a second group ate adiet that was 35% fat, and a third group wasgiven a diet that was 45%
  11. 11.  The researchers found that the 15% fat grouphad only a 3% incidence of obesity, whereasthe 35% fat group had a 26% incidence ofobesity, and the 45% fat group had a 48%incidence of obesity! This means thatpopulations of mice who were allowed to eatas much as they wanted became obese indirect relation to the amount of fat in their diet!It seems that in mice, the amount of fat in thediet determines the amount of fat on the body. The same relationship between dietary fat andbody fat appears to hold true for
  12. 12.  Its as if the amount of fat in the diet seems toalter and determine the setpoint for eachindividual. In other words,the amount of fat ina cultures diet seems to determine the amountof individual obesity--with regard to entirepopulations of people! Said more precisely, THE MORE FAT YOUCONSUME, THE MORE FAT YOULL RETAINON YOUR
  13. 13.  More recently, studies on humans have beendone that show that fats make you fat. A teamof researchers at Harvard Universityconducted the largest study on diet anddisease of its type in history. 90,000 women inthe "Nurses Health Study" were surveyed ondiet and other factors. Their startling findingsregarding weight loss and diet were that therewas NO CORRELATION BETWEENCALORIES AND OBESITY. However, they didfind a correlation between dietary fat
  14. 14.  Other human studies have shown that fats makepeople fat and other sources of calories, i.e.protein and carbohydrates dont. The metabolic studies showed that the extracalories were burned off or turned into glycogen(which is easy to burn off) and ONLY 4% OF THESTARCH CALORIES TURNED INTO FAT. At thesame time the body continued to burn fat and theresult was a net decrease in body fat. Anotherresearch team headed by J.P. Flatt demonstratedthat when individuals are overfed dietary fat, theamount of fat burned stayed the same and at least21% or about FIVE TIMES MORE calories turnedinto
  15. 15.  In the study that we conducted in Hawaii,weight loss was automatic with a diet that was7% fat. (12) Similar results were obtained byothers using a low-fat diets ranging up to 20%fat caloreis in their studies (13,14,15) It follows, then, that the less fat you eat, theless fat you become. Which doesnt mean youhave to go without food, as these studies haveshown. Thankfully, in the Eat More Diet, thosewonderful high EMI foods easily fill
  16. 16.  So, if you stick mostly to high EMI foods, tohigh complex carbohydrate foods, and highfiber vegetables; and avoid fatty foods, youlllose weight effortlessly, and without hunger.You wont have to worry about restricting yourcaloric intake, you wont have to study allthose calorie tables and calculate formulas tofigure out how many calories is in a food. EATLESS FAT--AND YOULL ALMOST ALWAYSBE EATING RIGHT to lose
  18. 18. The Fat Finder Formula But how do we avoid excess fat when so muchof it is hidden in the foods we eat? Heres asimple formula that can help to reveal hiddenfat. I call it the FAT FINDER FORMULA. Aformula is needed because there is so muchconcealed fat in our food that its time welearned how to find it so we can avoid
  19. 19.  Part of the problem is in how fat is reported onlabels. Most foods dont report fat in percentof fat calories. This is unfortunate becausenational goals and guidelines for fat intake aredescribed by percent of fat calories. Mostfoods are reported in grams fat or percent offat by weight. This leads to very misleadinglabeling of fat in foods. Not only is itmisleading but it is dangerous because in thelong run, too much fat kills millions of
  20. 20. EXAMPLES OF HIDDEN FAT Two percent milk sounds like its "98 percent fatfree." The truth is that 2 percent milk is actually35% fat as a percent of calories. Other examples of hidden fats are 5 percent fatham which is actually 39 percent fat by caloriesand chicken hot dogs which claim to be less that20 percent fat but that are actually 68 percent fatby calories (better than beef franks that are83 percent fat)
  21. 21.  How do we find the fat in our foods? Look at a food label and take the grams of fatand multiply by nine (grams fat x 9). Thendivide this number by the total calories and thenumber you get is the proportion of fat in thediet. Grams of fat x 9/total calories =proportion of fat calories; multiply by 100 andyou get percent fat
  22. 22.  Remember that while national guidelinescurrently recommend a fat intake of less than30 percent of calories, more and more expertsagree that a safer level is around 10 to15 percent in fat. Even those who promote 30percent fat as a target concede that a lowerlevel is more desirable and that the 30 percentfat target is a compromise because theybelieve that most of the general public will notaccept a lower fat calorie
  23. 23. The FAT FINDER FORMULA IS: Grams fat x 9/total calories x 100 = percentfat calories For example: 2 percent milk has 4.7 gm of fatand 121 calories total. Using the formula weget:4.7 gm x 9 = 42.3 calories. 42.3 cal divided by121 cal = .35.35 x 100 = 35 percent fat
  24. 24. Other examples:Hot Dogs (per wiener): 16.8 grams fat x 9 = 151 (calories from fat) divided by 183total calories = .83 or 83 percent fat calories. Lets see if chicken hot dogs are any better. 8.8 grams fat x 9 = 79 (calories from fat) divided by 116 totalcalories = .68 or 68 percent fat calories. luncheon meat 1 slice 4 grams fat x 9 = 36 (calories fromfat) divided by 50 total calories = .72 or 72 percent fatcalories. Sweet Potato .13 grams fat x 9 = 1.17 (calories from fat) divided by 118total calories = .01 or 1 percent fat
  25. 25.  Now consider that the diet of millions of people ofmany cultures who are naturally slim is roughly 10to 20 percent in fat content. Also consider thatalmost all whole, unprocessed food have fatcontents at this level or even less. If you can learn to use the Fat Finder Formula (orthe fat portion of the EMI table) in your shoppingand food selections, you might find how much fatthere is in foods that you may have thought were"low fat." You might find yourself choosing foodsdifferent from what you choose
  26. 26. HOW MUCH FAT CAN I
  27. 27. The Eat More Diet FAT GRAMApproach For people who have a difficult time watching thefat in their diet, it may be useful to use what I callthe "Fat Gram" approach. This is one good wayto help keep you on the Eat More Diet. In thisapproach, you count the grams of fat, not thecalories that you eat. After all, fat is what makesyou fat. The less fat in your food, the less fat onyour
  28. 28.  One of the best ways to lose weight using this concept is to limityour fat intake to approximately 10 percent of your calories. Nowremember, I didnt say limit the amount of food, or limit the caloriesyou eat--just the amount of fat. For example, if you are eating 2,000 calories a day, your fat intakeshould be 2,000 x .1 = 200 calories to make 10 percent. Here are some values calculated for various daily calorie intakelevels and fat percentages. Grams of fat in 10% fat and 15% fat diets Total Daily Calories 10% fat diet 15% fat diet <T><T>150017 gm fat<T>25 gm fat 200022 gm fat33 gm fat 250028 gm fat42 gm fat 300033 gm fat50 gm
  29. 29.  The above table indicates the maximumamount of fat you can eat to make a 10 % fatdiet and a 15% fat diet depending on howmany calories you eat per day. In general, fora ballpark estimate, women eat roughly 1500to 2500 calories per day depending on activityand body size. Men eat roughly 2000 to 3000calories per day depending on activity andbody size. The more active you are the largeryour body size, the higher your daily
  30. 30.  Thus, no matter what you eat, if you limit your fatintake to 22 grams per day or less, if you are anaverage woman with average activity eating 2000calories or more, your fat intake will be 10 percentor less of your intake. This should help you tolose weight automatically. I caution you to still lookat the EMI chart so that you dont wind up eatinghighly refined or high sugar content foods such asjelly beans which have no fat but are potentiallyfattening because of low EMI values of high sugarcontent
  31. 31.  Read labels for those foods that are not in theEat More Diet fat gram table. Remember thatstaying on the Eat More Diet plan will result ina roughly 10 percent fat diet if you limit the oilsin the cooking. NO MORE FAT FOODS! This is the onecategory of food you have to learn to avoid.And--if you can and do avoid
  32. 32. For More Info. Go