This document discusses the key concepts from the book "Eat More, Weigh Less" which presents a plan for sustainable weight loss based on eating more of certain high-volume, low-calorie foods. It introduces the "Eat More Index" (EMI) which ranks foods based on how much of them is needed to reach 2500 calories. Foods with higher EMI like vegetables are emphasized to feel full while consuming fewer calories. It modifies the USDA food pyramid by moving meat and dairy down and emphasizing non-dairy calcium sources, whole grains, and fruits and vegetables to prevent disease and allow healthy weight loss.

1. EAT MORE, WEIGH LESS
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2. Congratulations! By picking up
this book, you have identified
yourself as someone who is
interested in your health and is
willing to do something about it.
You are about to read about a
revolutionary concept in weight
loss.
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3. ARE YOU TIRED
OF DIETING???
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4. 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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5. BALANCING YOUR DIET WITH
THE EAT MORE INDEX (EMI)
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6.  More important than the automatic weight loss produced
by this diet is the healthfulness of the Eat More Diet.
When followed properly, the Eat More Diet is so healthy
that not only will it prevent many diseases but it will even
reverse many common illnesses. To be sure to reap
these benefits, be sure to eat a variety of food and follow
the Eat More Diet guidelines to food choices. These
guidelines help to make your diet similar to that of people
who have managed to avoid the high rates of diet-related
disease that plagues this nation.
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7. THE NEW FOOD GROUPS
PYRAMID: A CHANGING
CONCEPT
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8. A NEW FOOD GROUPS CHART
 In 1992, the Federal Government via the USDA came
out with a new food groups chart. It is a new diagram
in the shape of a pyramid. I believe that under current
circumstances, it is an improvement over the old "four
food groups" chart that was recommended in the past.
These recommendations are made for the general
public and targeted to a large extent at preventing
certain deficiency diseases such as iron deficiency and
to some extent preventing chronic disease. It is in my
opinion and in the opinion of many other scientists still
too liberal with dairy and meat groups from the
perspective of preventing heart disease and certain
cancers.
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9.  For those of you who are diligent about your diet, a
great deal of medical literature suggests that we can do
even better than the food pyramid in terms of
maximizing your health with a modified set of
recommendations. Note that the recommendations I
make here are for motivated individuals such as yourself
as opposed to the general public for whom the
recommendations in the USDA's pyramid are made.
Thus, In the Eat More Diet, I like to use a modified
"inverted pyramid" which I believe will provide better
protection against the diseases that are the leading
causes of death of Americans than the existing pyramid.
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10. UNDERSTAND THE FOOD
PYRAMID
 The food guide pyramid is a diagram which
provides a way to help you ensure that the
nutrients you obtain from food is adequate.
Basically, the USDA pyramid (1) tells us to eat on
a daily basis the following:
 Grains: 6-11 Servings
 Vegetables: 3-5 Servings
 Fruit: 2-4 Servings
 Dairy: 2-3 Servings
 Meat/Beans: >2-3 Servings
 Fats/Oils/Sweets: Sparingly
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11. WHAT IS A "SERVING"?
 A "serving" is what an average person might serve of a
selected food at a single sitting. This is actually
somewhat arbitrary because how much a person may
serve of certain foods varies a great deal.
Nonetheless, it provides a starting point. Here are
examples of "servings".
 Cereal Grains Group: 1/2 C cooked cereal, pasta, or
brown rice, 1 slice of bread, or 1 oz ready-to eat
cereal
 Vegetables group: 1 C raw leafy greens, 1/2 C
cooked, chopped, raw or other vegetables.
 Fruit group: 1 medium fruit, 1/2 C chopped, cooked or
canned fruit
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12.  I have made the fats/oils/sugar section smaller and
minimized the dairy and meat foods and moved them
downward into the bottom of the Inverted Food Pyramid
as optional/occasional foods.
 It also reflects modern literature that indicates that a
vegetarian diet can be as healthy or healthier than a diet
with daily animal product consumption.
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13. THE WHOLE GRAIN GROUP
(STARCHES)
 For example, the staple food of most of the world is rice
when you consider that this is the chief food of
China, India, Japan, and Southeast Asia. In
Polynesia, the main food was taro, a starchy potato-like
root.
 If you look at the EMI, you will notice that whole grains
and starchy foods are medium on the EMI. Remember
that the EMI number represents the number of pounds
of a selected food it takes to provide an 2500
calories, roughly an average day's calories for an
average active woman or an average sedentary man.
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14.  For example:
 Food EMI Pounds to make 2500 calories
 Brown rice 4.59 4.59
 Corn 6.5 6.5
 Pasta 4.14 4.14
 Potatoes 9.58 9.58
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15.  As I discussed above, this is ideal because eating
mainly high EMI foods would cause you to not get
enough calories and eating mainly low EMI foods would
cause you to get too much (the way we are in America
now). While many of the familiar foods from the cereal
group are refined products, such as breads and pastas,
you will notice that these refined complex
carbohydrates are lower on the EMI and thus not as
good for weight loss.
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16.  In this group, whole grains tend to be higher in EMI and
thus better for weight loss. Thus, the type of cereal
grain you should eat in order to maximize the Eat More
Diet principles are unprocessed whole grains, such as
brown rice, corn, oatmeal, barley, and other unrefined
grains. The next best would be flour products made
from whole grains such as whole wheat bread, whole
grain noodles, and whole wheat tortillas.
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17. THE VEGETABLE AND FRUIT
GROUPS
 This group has the foods that are highest on the
EMI. Approximately 25 to 30 percent of your
calories should come from a variety of vegetables
and fruit. The USDA recommends 3-5 servings of
vegetables and 2-4 servings of fruit.
 Eating high EMI vegetables help contribute to your
health, weight loss and food satisfaction.
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18.  Examples of vegetables:
 Food EMI Pounds to make 2500 calories
 Kale 10.3 10.3
 Bean Sprouts 11.9 11.9
 Carrots 13 13
 Onions 14.8 14.8
 Pumpkin 16.6 16.6
 Broccoli 17.1 17.1
 Cabbage 22.8 22.8
 Zucchini 32.1 32.1
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19.  Examples of fruit:
 Food EMI Pounds to make 2500 calories
 Banana 6.43 6.43
 Apples 9.42 9.42
 Oranges 15.6 15.6
 Watermelon 21 21
 Grapefruit 27.3 27.3
 Do not go overboard on eating fruit, especially dried
fruit. For most individuals, an excess of fruit
sugar--which is plentiful in most fruit--makes it difficult to
lose weight.
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20. THE NON-DAIRY CALCIUM
GROUP (Instead of the Dairy
Group)
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21. WHY THE CALCIUM GROUP
 Why have I changed this group in the Inverted
Pyramid from the "dairy group" to the "calcium group"?
I call this the non-dairy calcium group rather than the
dairy group because it focuses attention on the real
health issue behind this food group, calcium. Because
most dairy foods are high in fat and have low EMI
values, I have moved the dairy group in with the
optional/occasional food category in the pyramid.
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22.  Why does this group focus on calcium? Eating foods that
contain enough calcium helps to prevent osteoporosis. But it is
becoming apparent that there are many factors besides
calcium that help cause and prevent osteoporosis. Some of
these factors that promote osteoporosis includes the following:
 Excessive Protein Intake
 Lack of Exercise
 Smok-ing
 Estrogen Imbal-ance
 Lack of Vitamin D
 Excessive Intake of Phosphorus
 Caffeine
 Sodium
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23.  While it makes some sense to eat more calcium to avoid
osteoporosis, it is time we considered all factors, not just
one. Dairy food, especially, has been propagandized into
the American diet, as "man's perfect food." Actually it is
baby cow's "perfect food" and not "man's." Most dairy
foods are so high in fat and cholesterol that most
well-informed nutritionists now recommend that we
substantially reduce our intake of whole dairy food, and if
it is eaten at all, to use the very low fat or no-fat variety
such as skim-milk. This is because fat and cholesterol
are related to heart disease and cancer.
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24.  Greens are a great source of calcium. Kale, collard
greens, and broccoli are excellent sources of calcium,
and none of them contain the fats and cholesterol that
contribute to heart disease, cancer and other illnesses.
Calcium is the primary nutrient in dairy foods that has
long been the justification for keeping the "dairy" food
group as one of the essentials in the old four food
groups and now in the USDA "Food Guide Pyramid".
Therefore, why not call this food group the `calcium
group' so that these other safer sources of calcium are
not overlooked?
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25.  For example:
 1 Cup of whole milk (244 g)<T><T>= 288 mg calcium 150
cal
 1 Ounce Cheddar Cheese (28.4 Gm) <T><T>= 204 mg
calcium 114 cal
 1 Spear of broccoli (190 g)<T><T><T>= 205 mg calcium 50
cal
 1 Cup of collards (190 g) = 148 mg calcium
25 cal
 1 Cup of kelp seaweed (konbu) (185 g) = 317 mg calcium
60 cal
 1 Cup of turnip greens (144 g) = 197 mg calcium
30 cal
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26.  Then, look at the EMI value of these foods and see
which ones calorie for calorie satisfy you the most.
 Food EMI<T><T>Pounds to make 2500 cal
 Cheddar Cheese 1.37 1.37
 Broccoli 17.1 17.1
 Collard Greens 12.1 12.1
 Kelp (Konbu) 12.7 12.7
 Turnip Greens 27.3 27.3
 This gives you the amount of calcium per calorie of
food.
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27. For More Info. Go To:
Eat More, Weigh Less
or
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