Eat More, Weigh Less

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The (Original) EAT MORE, WEIGH LESS(R) DIET

• by Terry Shintani, MD, JD, MPH, KSJ

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"To Lose Weight, FILL YOUR STOMACH!"
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HUNGER FRIEND OR FOE?

• Most diets do little or nothing to help us
  stop overeating because they try to fight the
  natural hunger drive. This is why just about all
  other weight loss diets require so much
  willpower. With the Eat More Diet, you need much
  less willpower because instead of fighting the
  extremely powerful hunger drive, you are
  allowed--even encouraged--to eat until you're
  satisfied!

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COUNTING CALORIES? NONSENSE!

• While we know that counting calories can
  work, we also know that it means a lifetime of
  tedious calculations if our weight is to be
  maintained. Remember, it's not enough to lose the
  weight, you must keep the weight off if you're
  really going to reach your goal of maximum health
  and perfect weight. But if we don't count
  calories, what do we do? As I said before, let's
  use our hunger to help us lose weight.

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• Nerve impulses to the brain come from the
  smell, and taste of food and the sensation of
  chewing, swallowing and filling of the stomach
  with food. The blood stream carries substances
  that satisfy hunger such as hormones and food
  substances such as carbohydrate, fat and protein.

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• For the purposes of selecting foods to help
  you lose weight, we can distill the effect of
  food on this complex mechanism of satisfying
  hunger down to two main factors.

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TWO MAIN FACTORS IN FOOD THAT SATISFY HUNGER

• 1. FOOD MASS, OR VOLUME. Eating a large
  volume of food requires a lot of chewing, tasting
  and swallowing this already starts to make you
  satisfied.
• 2. NUTRIENTS. Eating the right amount and
  mix of nutrients satisfies hunger and also
  triggers hormones and other organs to signal the
  brain that it is satisfied and to stop the eating
  behavior.

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• Most diets ignore these factors. They
  totally ignore Factor 1, and the body's need for
  food volume, and they put you in the almost
  impossible position of doing battle against your
  own hunger drive in order to lose weight.
• The Eat More Diet program utilizes both
  Factor 1 by showing you how to fill your stomach
  and satisfy your hunger as well as Factor 2 by
  showing you what to eat that will make the
  calories you eat satisfy you, contribute as
  little as possible to weight gain and make you
  lose weight automatically.

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IF YOU'RE OVERWEIGHT, MOST LIKELY IT'S NOT
BECAUSE YOU EAT TOO MUCH
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• What most diet experts would have you
  believe isn't altogether true. They would have
  you believe that overweight is caused by
  overeating. This may be so in a few individuals
  who have true eating disorders however, some
  very good studies suggest that most of us who are
  overweight eat too little! When I say too
  little, I mean too little in terms of ounces or
  pounds of food and the volume it occupies in our
  stomachs.

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OUR ANCESTORS WEREN'T FAT

• There are no indications that our ancestors
  were fat, despite the fact that they ate a lot of
  food. Our ancestors ate whole foods, primarily
  grains and vegetables, and occasionally hard-won
  fish and animal food. For thousands upon
  thousands of years, they ate this way. Our bodies
  were designed to eat the ancient' food--mostly
  unprocessed grains and vegetables.
• We have 28 vegetable-and-grain-crushing
  teeth, but only 4 meat-eating teeth. From the
  very structure of our bodies, it's apparent that
  we are designed to eat primarily plant-type foods
  and very small amounts of animal flesh.

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WHAT WENT WRONG?

• Now, we're using the wrong foods. Deadly
  foods. Foods that are destroying the machine
  they are intended to energize. We've changed from
  eating whole grains, vegetables, and occasional
  wild game to canned goods, and refined foods.
• We tried to extend the shelf life of food and
  reduce spoilage and food hazards such as
  botulism. While we succeeded to some extent in
  making food safer from the standpoint of
  infectious disease, we have not made food safer
  from an overall perspective.

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PROGRESS IS KILLING US

• We started making our foods easier to
  preserve, easier to cook, easier on the eyes, and
  more pleasing to the palate--or so we believed.
  Today we have refrigerators which allow us to eat
  high fat meats, poultry and fish at every meal as
  our main dish. We even grade the highest fat
  cuts of meat as the highest grade. Eating such
  animal foods causes us to eat a small amount of
  food for a large amount of calories. And
  unfortunately, we have encouraged the consumption
  of foods that are high in fat and cholesterol
  that contribute to the leading causes of death in
  America.

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• While our ancestors ate whole foods such as
  whole-wheat breads, brown rice and whole
  vegetables, we eat white bread with all the
  nutrients milled out, white rice which is equally
  depleted of nutrients, and refined sugars which
  we nutritionists call "empty calories." We now
  peel, refine, mill, chemicalize and package our
  foods, and most of us have little regard for any
  component of those foods save for convenience and
  taste. There are thousands of such foods. In
  fact, American food is now so processed that
  practically no food is real anymore.

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• As a result, too many of us eat more
  unhealthy food and are literally eating ourselves
  to death. To better explain this, let's look at
  an example, fat (or oil, which is nothing more
  than liquid fat). For example, an average steak
  is 60 to 70 fat calories depending on the cut.
  In ancient times, human beings ate meat that was
  as low as 14 fat calories. When you eat a fatty
  steak, you are eating about 62 less food for the
  same number of calories as you do when you eat
  piece of wild game. This is because fat has so
  many calories for such little food.

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A THOUSAND EARS OF FAT

• Even vegetable sources of food can be fatty
  too if processed or fried. Vegetable oils are
  the most extreme example as they are 100 fat and
  in a sense are the most highly processed of
  foods. In order to make one day's calories worth
  of corn oil or 2,500 calories, 9.7 oz or .6
  pounds, at least 377 ears of corn have to be
  processed assuming 75 efficiency. Our bodies
  were not designed to ingest and digest this much
  vegetable oil. Eating oil also interferes with
  standard dieting because it is so little food.
  The EMI helps you do just that.

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EATING 200 MORE FOOD WITH LESS CALORIES

• Just think about the photograph you saw in
  this book which compares the hamburger and fries
  with the plate of Eat More Diet food.
• Which will leave your body starving for
  something more to eat?

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• The Eat More Diet food on the right has
  1,125 calories. Yet the burger meal on the left
  weighs only 636 grams, while the Eat More Diet
  meal weighs a full 1,885 grams -- almost three
  times more food by weight! Nutrition aside, we
  are nevertheless actually starving for more bulk
  in our stomach when we eat the burger, whereas
  with the Eat More Diet meal, you get everything
  you need, including good nutrition. Only when we
  see real food next to the fake food do we begin
  to see what's happening.

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FILLING YOUR STOMACH WITHOUT CALORIES

• A major characteristic of the foods our
  ancestors ate is that they were high in bulk and
  low in fat. By contrast, the foods we eat today
  are just that--fat! Today, the composition of
  our diet is approximately 38 to 40 percent fat!
  Because of fast food, processed food and
  tampered-with food, we are missing out on much of
  the fiber, vitamins, minerals and trace elements
  that we desperately need.

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• We overeat because we eat too little! Our
  bodies need foods that are far different in
  composition and texture from what we eat today.
  Our stomachs are constantly crying out for enough
  food to fill us up at every single meal. If you
  choose foods that are devoid of natural bulk and
  nutrition, you can expect to be unhealthy and
  overweight. However, if you fill up with the
  right foods, you can eat as much or more than you
  do now, and you can expect better health and a
  slimmer you.

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PUTTING THIS APPROACH TO THE TEST

• Research that we conducted in 1989 in Hawaii
  confirmed this paradoxical approach that I had
  been using in my private practice that we
  believed was supported by medical literature --
  that is, automatic weight loss while eating more
  food.

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• In this study, we hypothesized that if the
  right foods were selected, individuals would wind
  up eating more food but losing weight. Twenty
  native Hawaiian men and women who were obese were
  placed on a non-calorie restricted diet made up
  of foods which were high in EMI. They were
  allowed to eat until they were satisfied. In
  just three weeks while eating as much as they
  wanted, They lost an average of 17.1 pounds over
  a three month period and they did it without
  counting calories and eating as much as they
  wanted. What was even more significant is that
  just as we predicted, they were eating MORE FOOD,
  about 4.1 pounds of food per day!

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• 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 energy density diet" (LED diet). The LED
  diet was low in fat and high in fiber so that the
  caloric density was very low. In fact, this diet
  was 15 percent fat, which is similar to the
  percentage of fat found in the diets of our
  previous generations.

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• The difference occurred because the people
  in the LED group were eating foods that were
  bulkier and which their own bodies were designed
  to eat! When this is done, hunger mechanisms
  work properly, and thereby regulate the number of
  calories that we eat automatically. We simply
  lose weight naturally, till we've reached our
  ideal body weight.

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• What's even more astonishing is this if you
  weighed the food the two groups ate, you'd find
  that the group eating less calories (1,570
  calories compared to 3,000 calories) was actually
  eating more food in terms of weight (4.1 pounds
  vs. 2.76 pounds), while maintaining the same
  level of satisfaction. (Remember the quarter
  pound burger!) In other words, they were eating
  more and weighing less.

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THE PROOF IS IN OUR DAILY BREAD

• In England, another experiment demonstrated
  this using a single type of food bread. Two
  groups of people were given bread to eat. The
  only difference between the two groups was that
  one group was given whole wheat bread (which
  contains lots of fiber), while the other was
  given white bread (which is a more processed
  food, and contains little fiber). Guess which
  group ate more calories? Right! The whole wheat
  group ate fewer calories than the white bread
  group, even though both groups were equally
  satisfied with regard to appetite!

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• Also, fiber helps slow absorption of food,
  which in turn decreases the amount of the hormone
  insulin that your body requires in response to
  blood sugar. This in turn decreases the
  production of fat. This slow absorption also
  means that the body feels satisfied for longer
  periods of time so that the craving to snack is
  minimized.
•  

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FILLING UP ON FIBER

• It's the undigestible part of plant-type
  foods such as fruit, grains, and vegetables.
  Fiber absorbs water and provides bulk in your
  stomach and intestines. Besides promoting weight
  loss, studies have shown that fiber has many
  beneficial effects on human health. For example,
  cancer of the colon is found in smaller numbers
  in societies which have a high fiber diet. Having
  bulk in the stool helps food move through the
  digestive tract with ease.

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• In other words, you want to be able to lose
  weight while at the same time having a full
  stomach. You need to eat foods that will fill
  you up without filling you out. Just as our
  ancestors ate foods that were composed almost
  totally of whole foods and thus were high in
  bulk, we must learn to do the same, so that we
  may maintain our most healthy weights and
  eliminate the diet-related diseases that are
  plaguing our country.

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FORGET COUNTING CALORIES!

• So--stick to the Eat More Diet and
  forget--forever--about counting calories. You
  can use the EMI or "Eat More Index" of Food to
  help you select foods that are high in volume and
  nutrition and low in calorie density! You'll get
  more high-octane fuel and satisfaction per
  calorie if you give up the refined foods--the fat
  foods--and return to the fit foods of our
  ancestors. So, to lose weight, simply fill your
  stomach. But use high EMI foods so that they
  help you lose weight.

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