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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!
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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.
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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.
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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.
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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.
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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. 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.
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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.
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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.
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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.
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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.
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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.
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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.
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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?
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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.
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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.
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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.
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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.
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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!
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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.
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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.
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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.
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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!
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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.
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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.
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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.
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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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