Eat More, Weigh Less

1
Terry Shintani, MD, JD, MPH, KSJ

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

WebHealthForYou.Com
2
Lose Weight While You Sleep

• In this chapter you'll learn one of the
  secrets of why people Eat More and still Weigh
  Less. At this point, the EAT MORE DIET program
  gets about as easy as anything could possibly be,
  because now I'm going to teach you how to lose
  weight while you're asleep!

WebHealthForYou.Com
3
YOUR FAT FURNACE

• Scientists call the rate at which calories are
  burned while you're at rest your basal metabolic
  rate (BMR). We'll call this your "Fat Furnace",
  because it can burn your fat away.
• If you make a few preliminary adjustments, it
  will work by itself, burning off calories
  automatically!
• The unchangeable factor which determines how much
  fat your fat furnace burns is your hereditary
  metabolic rate.

WebHealthForYou.Com
4
There are three main things that you can control
to do this 1. how much you eat, 2. what you
eat, 3. how much you play. We'll go through them
one by one.
WebHealthForYou.Com
5
1. HOW MUCH YOU EAT

• Eating enough makes use of a mechanism known as
  "adaptive thermogenesis." Basically, it is the
  body's way of adapting to the conditions around
  it lack of food, changes in climate, changes in
  diet. "Thermogenesis" means the generation of
  heat or the burning of calories. Adaptive
  thermogenesis is partly responsible for people
  regaining a lot of weight after dieting, and is
  also known as the "Yo-Yo Effect," wherein people
  keep dieting and gaining, dieting and gaining,
  time after time. It works thus If the hunger
  center in the brain senses that it is short of
  food (such as in starvation states or dieting),
  it will cause the Fat Furnace to burn more slowly
  so that the body will burn its energy--fat--more
  slowly, thus precluding starvation.

WebHealthForYou.Com
6
STEP 1 EAT ENOUGH

• Make adaptive thermogenesis work for you. Your
  basal metabolic rate can change in response to
  the way you eat.
• You can do this by making sure that you eat
  enough food. This is why in the Eat More Diet, I
  encourage you to eat until you're satisfied.
  This includes the act of eating. Chewing,
  tasting, and enjoying your food is also very
  important. Eat until you're full, but at the same
  time don't overeat. Chew your food and enjoy the
  flavor of each mouthful.

WebHealthForYou.Com
7
2. WHAT YOU EAT

• This second way of fueling your Fat Furnace makes
  use of the "thermic effect of food" which
  describes the effect of food on metabolic rate.
  This works thus Certain foods automatically
  cause us to burn calories faster or slower,
  whether or not we're exercising. Step 2 tells
  you how to use this to help you actually lose
  weight while you sleep!

WebHealthForYou.Com
8
Step 2 USE THE RIGHT FUEL

• What we're looking for here is a quick-burning
  fuel, as opposed to the slow-burning fuels that
  clog up your machinery and make things run
  slower. A quick-burning fuel will increase the
  rate at which your body burns up calories while
  you're resting. What's the correct fuel to use?

WebHealthForYou.Com
9
There are four different types of fuel from which
we derive calories

• I.Fats, which provide 9 calories per gram.
• II.Carbohydrates, which provide 4 calories per
  gram. (If carbohydrates are eaten in the form
  of whole starches such as brown rice, potatoes or
  whole wheat, the nutrient content is roughly one
  calorie per gram.)
• III. Proteins, which provide 4 calories per gram.
  
• IV. Alcohol, which provides 7 calories per gram.

WebHealthForYou.Com
10

• The first group of people were placed on a diet
  in which the calories were approximately
  45 percent carbohydrates and 40 percent fat and
  15 percent protein. The second group was placed
  on a diet in which the calories were
  approximately 75 percent carbohydrates and 10
  percent fats.
• Simply by eating a different mixture of
  nutrients, the second group showed a remarkable
  difference in the rate at which calories were
  burned while they were at rest. The researchers
  found that those people who were on a high starch
  diet burned their calories at a significantly
  higher rate than those who were on the low
  starch, high fat diet.

WebHealthForYou.Com
11

• This means that the people who were on the high
  starch diet could lose weight faster or more
  easily that those on the low starch diet simply
  because they burned the calories faster! They
  could either eat the same amount as those on a
  low starch diet and lose weight faster, or they
  could eat a little more yet weigh a little less.
  And they were losing weight while they slept!
  These were remarkable results!
• Following the Eat More Diet shows you how you can
  make use of the "thermic effect of food" by
  eating the kinds of foods - high complex
  carbohydrate foods - to lose weight while you
  sleep.

WebHealthForYou.Com
12
3. HOW MUCH YOU PLAY

• Playing is the third mechanism to fuel your fat
  furnace which makes use of the "thermic effect of
  exercise". Obviously, exercise itself causes us
  to burn energy. But if you know how to exercise,
  you can cause your body to increase its metabolic
  rate even when you are not exercising. (4) Step
  3 shows you how.

WebHealthForYou.Com
13
STEP 3 PLAY, PLAY, PLAY!

• When, exactly, did exercise become work? Think
  about it. As a child, you ran and played, and
  spent all kinds of energy, kept your muscles in
  tone, kept your cardiovascular system fit, and
  enjoyed every moment of it! And there's no
  reason why, now, you can't learn, again, to enjoy
  exercising.

WebHealthForYou.Com
14

• Aerobic exercise is the best kind for dieters.
  This includes all sorts of fun things, like
  running, skiing, swimming, and a thousand other
  things you can surely think of. Aerobic exercise
  allows you to burn calories as well as burn fat!
  (5) This means exercising at least 30 minutes
  for a minimum of three to four times per week,
  and it's even better if you can do it every day.
  And this kind of exercise does a lot more than
  burn up calories, though it does that too. But
  I'm sorry to tell you, the pay-off in calories
  burnt is rather small. The following list will
  give you some idea of how inefficient aerobic
  exercise is with regard to actually getting rid
  of the calories you so nonchalantly pump into
  your body

WebHealthForYou.Com
15

• To Burn You Must Run
• One lifesaver 220 yards.
• One slice of cheese 1.2 miles.
• One apple 1 mile.
• A candy bar 2 or more miles.
• A hamburger 3 1/2 miles.
• A Big burger 6 miles!

WebHealthForYou.Com
16

• RUNNING ONE MILE BURNS ONLY ABOUT 100 CALORIES!
  Directly burning calories isn't the only benefit.
  Remember, "play your fat away." Your training
  heart rate is 60 percent to 80 percent of maximum
  heart rate.
• Other studies indicate that this is an effective
  way to help keep your metabolic rate high and the
  amount of your body fat low. Remember that
  regular physical play or exercise helps you burn
  calories even when you are not exercising!

WebHealthForYou.Com
17
FUELING YOUR FAT FURNACE

• Now, if we put these three steps together, we
  have an excellent formula for beginning success
  in losing the weight, keeping it off, and
  enjoying richer vitality and far better health!
  We have learned to reset our "setpoint" at a
  higher level, which fires up our "fat furnace,"
  and in this way we are burning calories the easy
  way, without trying to override our basic
  biological drives! We are burning calories not
  only when we are walking, but when we are
  sitting, working at the desk, reading--and even
  sleeping!

WebHealthForYou.Com
18
Fuel Your Fat Furnace, by

• Eating enough including chewing and savoring your
  food to satisfaction no less, no more. (Just be
  sure the foods are high EMI foods).
• Eating a high complex carbohydrate diet, and
• Playing your fat away with regular physical play
  or exercise 4 times or more per week.

WebHealthForYou.Com
19
Learn more _at_ webhealthforyou.com
WebHealthForYou.Com