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The (original) eat more, weigh


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The (original) eat more, weigh

  1. 1. Terry Shintani, MD, JD, MPH, KSJ
  2. 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. 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!
  5. 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.
  6. 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.
  7. 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.)
  8. 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.
  9. 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.
  10. 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 . . . .
  11. 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?
  12. 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.
  13. 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.
  14. 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.
  15. 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.
  16. 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.
  17. 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.
  18. 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.
  19. 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.
  20. 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.
  21. 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.
  22. 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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