The (original) eat more, weigh


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The (original) eat more, weigh

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  3. 3. Most diets do little or nothing to help us stopovereating because they try to fight the naturalhunger drive. This is why just about all otherweight loss diets require so much willpower. Withthe Eat More Diet, you need much less willpowerbecause instead of fighting the extremely powerfulhunger drive, you are allowed--even encouraged--toeat until youre satisfied!
  4. 4. While we know that counting calories can work, wealso know that it means a lifetime of tediouscalculations if our weight is to be maintained.Remember, its not enough to lose the weight, youmust keep the weight off if youre really going toreach your goal of maximum health and perfectweight. But if we dont count calories, what do wedo? As I said before, lets use our hunger to help uslose
  5. 5. Nerve impulses to the brain come from thesmell, and taste of food and the sensationof chewing, swallowing and filling of thestomach with food. The blood streamcarries substances that satisfy hunger suchas hormones and food substances such ascarbohydrate, fat and
  6. 6. For the purposes of selecting foods tohelp you lose weight, we can distill theeffect of food on this complexmechanism of satisfying hunger down totwo main
  7. 7. 1. FOOD MASS, OR VOLUME. Eating a largevolume of food requires a lot of chewing, tastingand swallowing; this already starts to make yousatisfied.2. NUTRIENTS. Eating the right amount and mix ofnutrients satisfies hunger and also triggershormones and other organs to signal the brain thatit is satisfied and to stop the eating
  8. 8. Most diets ignore these factors. They totally ignoreFactor #1, and the bodys need for food volume,and they put you in the almost impossible positionof doing battle against your own hunger drive inorder to lose weight.The Eat More Diet program utilizes both Factor #1by showing you how to fill your stomach and satisfyyour hunger as well as Factor #2 by showing youwhat to eat that will make the calories you eatsatisfy you, contribute as little as possible to weightgain and make you lose weight
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  10. 10. What most diet experts would have you believe isntaltogether true. They would have you believe thatoverweight is caused by overeating. This may beso in a few individuals who have true eatingdisorders; however, some very good studiessuggest that most of us who are overweight eat toolittle! When I say too little, I mean too little in termsof ounces or pounds of food and the volume itoccupies in our
  11. 11. There are no indications that our ancestors were fat,despite the fact that they ate a lot of food. Ourancestors ate whole foods, primarily grains andvegetables, and occasionally hard-won fish andanimal food. For thousands upon thousands of years,they ate this way. Our bodies were designed to eat the`ancient food--mostly unprocessed grains andvegetables.We have 28 vegetable-and-grain-crushing teeth, butonly 4 meat-eating teeth. From the very structure ofour bodies, its apparent that we are designed to eatprimarily plant-type foods and very small amounts ofanimal
  12. 12. Now, were using the wrong foods. Deadly foods.Foods that are destroying the machine they areintended to energize. Weve changed from eatingwhole grains, vegetables, and occasional wildgame to canned goods, and refined foods.We tried to extend the shelf life of food and reducespoilage and food hazards such as botulism. Whilewe succeeded to some extent in making food saferfrom the standpoint of infectious disease, we havenot made food safer from an overall
  13. 13. We started making our foods easier topreserve, easier to cook, easier on the eyes, andmore pleasing to the palate--or so we believed.Today we have refrigerators which allow us to eathigh fat meats, poultry and fish at every meal as ourmain dish. We even grade the highest fat cuts ofmeat as the highest grade. Eating such animalfoods causes us to eat a small amount of food for alarge amount of calories. And unfortunately, wehave encouraged the consumption of foods thatare high in fat and cholesterol that contribute to theleading causes of death in
  14. 14. While our ancestors ate whole foods such aswhole-wheat breads, brown rice and wholevegetables, we eat white bread with all thenutrients milled out, white rice which is equallydepleted of nutrients, and refined sugars which wenutritionists call "empty calories." We now peel,refine, mill, chemicalize and package our foods,and most of us have little regard for any componentof those foods save for convenience and taste.There are thousands of such foods. In fact,American food is now so processed that practicallyno food is real
  15. 15. As a result, too many of us eat more unhealthy foodand are literally eating ourselves to death. To betterexplain this, lets look at an example, fat (or oil,which is nothing more than liquid fat). For example,an average steak is 60% to 70% fat caloriesdepending on the cut. In ancient times, humanbeings ate meat that was as low as 14% fat calories.When you eat a fatty steak, you are eating about62% less food for the same number of calories asyou do when you eat piece of wild game. This isbecause fat has so many calories for such
  16. 16. Even vegetable sources of food can be fatty too ifprocessed or fried. Vegetable oils are the mostextreme example as they are 100% fat and in asense are the most highly processed of foods. Inorder to make one days calories worth of corn oilor 2,500 calories, 9.7 oz or .6 pounds, at least 377ears of corn have to be processed assuming 75%efficiency. Our bodies were not designed to ingestand digest this much vegetable oil. Eating oil alsointerferes with standard dieting because it is solittle food. The EMI helps you do just
  17. 17. Just think about the photograph you saw in thisbook which compares the hamburger and fries withthe plate of Eat More Diet food.Which will leave your body starving for somethingmore to eat?
  18. 18. The Eat More Diet food on the right has 1,125calories. Yet the burger meal on the left weighsonly 636 grams, while the Eat More Diet mealweighs a full 1,885 grams -- almost three timesmore food by weight! Nutrition aside, we arenevertheless actually starving for more bulk in ourstomach when we eat the burger, whereas with theEat More Diet meal, you get everything you need,including good nutrition. Only when we see realfood next to the fake food do we begin to see
  19. 19. A major characteristic of the foods our ancestorsate is that they were high in bulk and low in fat. Bycontrast, the foods we eat today are just that--fat!Today, the composition of our diet is approximately38 to 40 percent fat! Because of fastfood, processed food and tampered-with food, weare missing out on much of thefiber, vitamins, minerals and trace elements that wedesperately
  20. 20. We overeat because we eat too little! Our bodiesneed foods that are far different in composition andtexture from what we eat today. Our stomachs areconstantly crying out for enough food to fill us up atevery single meal. If you choose foods that aredevoid of natural bulk and nutrition, you can expectto be unhealthy and overweight. However, if you fillup with the right foods, you can eat as much ormore than you do now, and you can expect betterhealth and a slimmer
  21. 21. Research that we conducted in 1989 in Hawaiiconfirmed this paradoxical approach that I hadbeen using in my private practice that we believedwas supported by medical literature -- that is,automatic weight loss while eating more
  22. 22. In this study, we hypothesized that if the right foodswere selected, individuals would wind up eatingmore food but losing weight. Twenty nativeHawaiian men and women who were obese wereplaced on a non-calorie restricted diet made up offoods which were high in EMI. They were allowedto eat until they were satisfied. In just three weekswhile eating as much as they wanted, They lost anaverage of 17.1 pounds over a three month periodand they did it without counting calories and eatingas much as they wanted. What was even moresignificant is that just as we predicted, they wereeating MORE FOOD, about 4.1 pounds of food perday!
  23. 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 energydensity diet" (LED diet). The LED diet was low in fatand high in fiber so that the caloric density wasvery low. In fact, this diet was 15 percent fat, whichis similar to the percentage of fat found in the dietsof our previous
  24. 24. The difference occurred because the people in theLED group were eating foods that were bulkier andwhich their own bodies were designed to eat!When this is done, hunger mechanisms workproperly, and thereby regulate the number ofcalories that we eat automatically. We simply loseweight naturally, till weve reached our ideal
  25. 25. Whats even more astonishing is this: if you weighedthe food the two groups ate, youd find that thegroup eating less calories (1,570 caloriescompared to 3,000 calories) was actually eatingmore food in terms of weight (4.1 pounds vs. 2.76pounds), while maintaining the same level ofsatisfaction. (Remember the quarter poundburger!) In other words, they were eating more andweighing
  26. 26. In England, another experiment demonstrated this usinga single type of food: bread. Two groups of people weregiven bread to eat. The only difference between the twogroups was that one group was given whole wheatbread (which contains lots of fiber), while the other wasgiven white bread (which is a more processed food, andcontains little fiber). Guess which group ate morecalories? Right! The whole wheat group ate fewercalories than the white bread group, even though bothgroups were equally satisfied with regard to appetite!
  27. 27. Also, fiber helps slow absorption of food, which inturn decreases the amount of the hormone insulinthat your body requires in response to blood sugar.This in turn decreases the production of fat. Thisslow absorption also means that the body feelssatisfied for longer periods of time so that thecraving to snack is
  28. 28. Its the undigestible part of plant-type foods suchas fruit, grains, and vegetables. Fiber absorbswater and provides bulk in your stomach andintestines. Besides promoting weight loss, studieshave shown that fiber has many beneficial effectson human health. For example, cancer of the colonis found in smaller numbers in societies which havea high fiber diet. Having bulk in the stool helps foodmove through the digestive tract with
  29. 29. In other words, you want to be able to lose weightwhile at the same time having a full stomach. Youneed to eat foods that will fill you up without fillingyou out. Just as our ancestors ate foods that werecomposed almost totally of whole foods and thuswere high in bulk, we must learn to do the same, sothat we may maintain our most healthy weights andeliminate the diet-related diseases that areplaguing our
  30. 30. So--stick to the Eat More Diet andforget--forever--about counting calories. You canuse the EMI or "Eat More Index" of Food to help youselect foods that are high in volume and nutritionand low in calorie density! Youll get morehigh-octane fuel and satisfaction per calorie if yougive up the refined foods--the fat foods--and returnto the fit foods of our ancestors. So, to loseweight, simply fill your stomach. But use high EMIfoods so that they help you lose
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