The "Real Secret" to Health
The purpose of this cookbook is to help you maximize
your health and minimize your weight. It will give you a
new perspective on health by letting you look through
the lens of some universal principles embodied in a
few basic Hawaiian concepts. It will also provide you
with a step-by-step nutrition plan, complete with many
delicious recipes. This program is designed so you can
make it part of your life.
Many Others Have Succeeded:
So Can You!
Mary is one of the "miracles" that Ms. Laura
Shapiro mentioned in the Newsweek article about
the program. and she was at high risk for serious
complications from the disease. She went on the
HawaiiDiet™. She soon lost 51 pounds.
Five days after Mary started Dr. Shintani's program, she
stopped her twice-a-day insulin injections (under very
close physicians' supervision) and hasn't needed one
since. She says, "I have more energy, I sleep less. This
diet has literally changed my life."
Hawaii's Leaders Take the Lead
On the HawaiiDiet™, Hawaii's Governor Benjamin
Cayetano reduced his cholesterol from 234 mg/dl
down to 162 mg/dl.
And then there is Ellen K., who told me: "This is
the greatest diet in the world," as she stepped on
my office scale. She had lost 60 pounds after
years of failing on every other diet.
What's In This Diet For You?
What, exactly, can you expect from this health
program? In this simple step-by-step plan, this
book will help you:
• Lose weight without counting calories or portion
• Learn how to select foods that help you lose
• Maximize your health;
• Minimize your need for medications;
• Increase your energy level;
• Provide you with a new perspective on health that will
help you stay healthy for a lifetime;
• Provide you with delicious recipes that will make the
meals a pleasure.
If you are like most people, you've probably
already tried dieting, only to find that it doesn't
work in the long run. For most people, even if
they do lose weight it returns as soon as they
step away from the iron-clad discipline that
most diet regimens require.
This program is not a diet in the conventional sense of
the word. It is, rather, a health program that shows you
how to lose weight by maximizing your health with- out
so-called dieting. Whereas most weight loss diets rely
upon deprivation and rigorous willpower, the Hawaii-
Diet™ Program utilizes your natural enjoyment of
eating. It shows you how to replace unhealthy, fat-
promoting foods with healthy, delicious foods which
satisfy in every way.
Or perhaps you are more concerned about your health
than about your weight. Maybe you are battling a health
problem such as high blood pressure, high choles-
terol, or maybe a touch of diabetes. Or you may just not
feel up to par and you want your health back. In any
case, the HawaiiDiet™ makes it possible for you to eat
all the delicious food you want, of any ethnic
cuisine, while still losing weight and restoring your
1. The HawaiiDiet™ Is a Whole
The HawaiiDiet™ includes the enhancement of the
health of the whole person, including
spiritual, mental, emotional and physical
aspects, through the focus on food and diet. It includes
exercise, stress reduction, and a perspective on life
and health based on an understanding of universal
principles as embodied in traditional Hawaiian
concepts and a faith in God. When all of these aspects
are in harmony, your health is maximized. And when
your health is maximized, your excess weight
2. The HawaiiDiet™ Is a No-
deprivation Eating Program.
There is no calorie counting or portion size restriction
on the HawaiiDiet™. It is an "all you can eat" health
program that emphasizes the type of food eaten rather
than the quantity of food eaten. In fact, in our
studies, people wind up eating MORE food than ever
and still lose weight. For more information about the
science behind this phenomenon, please refer to my
books: Dr. Shintani's Eat More, Weigh Less® Diet and
Dr. Shintani's Eat More, Weigh Less® Cookbook.
3. The HawaiiDiet™ Integrates
Modern Science with Ancient
The HawaiiDiet™ employs the best of both worlds: it
seeks to integrate ancient wisdom with modern science.
Leading edge research from nutritionists and physicians
is beginning to support the value of the HawaiiDiet's™
approach. New information on the benefits of eating
whole grains, vegetables and fruit is a lesson in why our
ancestors rarely suffered from chronic, diet-related
diseases that plague us today, nor did they have
problems with obesity.
4. The HawaiiDiet™ Is Based Upon
Traditional Eating Patterns.
In my research into traditional diets, I began to see
patterns established with regard to the traditional/
ancient diets of the healthiest, longest-living cultures.
With few exceptions, the healthiest traditional cultures
ate a diet similar to that of the ancient Hawaiians in
macronutrient content, and also practiced lifestyle
principles similar to those of ancient Hawaii.
The diet is high in whole complex carbohydrates, very
low in fat, has little or no cholesterol, and is high in
This reflects the fact that traditional cul- tural diets, such
as ancient Asian diets, included roughly this amount of
flesh. In the third week, the diet was strictly vegetarian.
This reflects the fact that most humans ate no flesh on
5. The HawaiiDiet™ Is Not "One-
Because the HawaiiDiet™ is based on traditional diets
from many cultures, it recognizes that some individuals
may be adapted to different dietary patterns than others.
For example, a higher fat Mediterranean- style diet may
be acceptable in individuals who are adapted to such a
diet. The HawaiiDiet™ allows for the tailoring of the diet
to fit individual needs and genetic make up.
6. The HawaiiDiet™ Uses Foods That
Are Commonly Available.
Because the HawaiiDiet™ embraces traditional eating
patterns from cultures around the world, the choices of
foods are virtually endless. The diet can be made of
foods that are available in your local supermarket and
are simple to prepare, or it can be made of foods that are
exotic and prepared by a gourmet chef.
7. The HawaiiDiet™ Is High in Mass
The "Mass Index of Food," or "SMI," (which
stands for the Shintani Mass Index of Food) is a new
concept in the evaluation of the weight-loss-inducing
effect of food. It is also known as the "Eat More Index," or
"EMI," described in my other book, the original Dr.
Shintani's Eat More, Weigh Less® Diet.
The SMI is one of the tools which will simplify the diet for
you and which will make it easy to stick with the
HawaiiDiet™ for the rest of your life. This index is a food
table found at the back of this book and in greater detail
in Dr. Shintani's Eat More, Weigh Less® Diet
book, which distils the quality and quantity of any given
food down to one easy-to-read number.
These seven elements of the HawaiiDiet™ form the
basics. Now let's take a look at how this all works for
I invite you to use this book to apply the
timeless principles of health embodied in
traditional Hawaiian concepts through your
diet and lifestyle and make them your own, at
least in terms of your diet and lifestyle and
strive to apply them to other aspects of your
life. It is an important first step to healing
ourselves, and healing the world.
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