The document introduces the 'Eat More Index' (EMI), a new approach to weight loss that emphasizes consuming foods with high mass relative to calories, rather than simply counting calories. It argues that individuals can lose weight by focusing on foods that satisfy hunger while being low in fat and high in fiber, starch, and micronutrients. The EMI helps identify these foods, encouraging a shift towards whole, nutrient-rich options for effective weight management without feeling deprived.

1. Terry Shintani, MD, JD, MPH, KSJ
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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.
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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!
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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.
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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.
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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.
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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?
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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.
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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.
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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.
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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.
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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.
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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.
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