The Real Secret to Health

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The Real Secret to Health

• Terry T. Shintani, M.D., J.D., M.P.H.

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Making the HawaiiDiet Work For You
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If you follow the principles of the HawaiiDiet,
and the HawaiiDiet Pyramid properly, you'll have
a diet that has the following characteristics.
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1. The HawaiiDiet Is Centered on Whole Complex
Carbohydrates.

• One of the key elements of the traditional
  Hawaiian diet was a strong reliance on whole,
  complex carbohy- drates in the form of whole
  grains. This is also common to most traditional
  cultures.

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2. The HawaiiDiet Is Low In Fat.

• Most traditional diets were very low in fat. The
• range for most traditional cultures is around
  6 to 19 per- cent fat. Consistent with these
  diets, the HawaiiDiet Pyramid produces a very
  low-fat diet because of its focus on low-fat,
  whole-plant-based foods. Animal flesh and added
  fats and oils are virtually or completely
  eliminated, and fats come from the oils found
  naturally in the foods. Some individuals may have
  the genetic makeup to tolerate higher fat diets.
  However, for those who have a problem with
  weight, a low-fat diet is ideal based on our
  research.

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3. The HawaiiDiet Encourages a No Cholesterol
Diet.

• Nearly all ancient traditional diets were
  semi-vegetarian or vegetarian. From the
  perspective of cholesterol-related disease, a
  no-cholesterol diet is ideal and, since all
  dietary cholesterol comes from animal products
  (including fish and fowl), the ideal diet is
  vegetarian (provided it is done properly).
• Today, a wealth of research indicates that this
  is an optimal diet for human weight control and
  health.

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4. The HawaiiDiet Is High in Vegetables and
Fruits.

• All major traditional cultural diets were grain
  and plant-based. This means that vegetables and
  fruit were eaten in great abundance. The
  HawaiiDiet makes the best use of these most
  delicious foods.

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5. The HawaiiDiet Is High In Mass Index.

• Food (also known as "EMI" for Eat More Index).
  The SMI is a table that describes food based on
  an "Index" number that helps you evaluate the
  weight loss effect of foods.

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How Much Should I Eat?

• Just make sure that you're eating only approved
  types of foods. That should be no problem. You'll
  find plenty of variety in the HawaiiDiet
  Pyramid, and you'll be able to find the foods
  that help you lose weight by using the SMI. This
  way of eating offers the best variety, the best
  flavors, the best textures of any type of diet.

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The Mass Index of Food Find Foods that Cause
Weight Loss
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• Let me give you an overview of the index I
  devised to help you examine which foods satisfy
  you the most per calorie. It is a totally new way
  of looking at food and is one of the pillars of
  the diet. The SMI number gener- ally represents
  the number of pounds of food it takes to provide
  2,500 calories, which is one day's worth of calo-
  ries for an average active woman or average
  inactive man. For example, the SMI value of corn
  is 6.5, which means that it takes 6.5 pounds of
  corn to make your daily 2,500 calories.

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The Simple Logic of the SMI

• Obviously, average individuals will have great
  difficulty eating this much corn (30 ears!) and
  will likely eat less than this amount and still
  be full. Thus, while
• eating as much as they want, they will still
  lose weight.
• By sharp contrast, foods that are low in SMI can
  easily produce weight gain. The foods that are
  lowest in SMI are oils and fats.

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• Oils and fats have an SMI value of 0.61 (100
  fat) and can easily be eaten in enough quantity
  to produce weight gain. Butter and margarine are
  0.76 (99 to 100 fat), mayonnaise is 0.78 (98
  fat). Such very low SMI foods are what I consider
  "diet destroyers" and should be avoided or
  minimized.

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• In other words, the higher the SMI number of a
  food (that is, the more pounds of food it takes
  to provide your daily calories), the more likely
  you are to be satisfied by eating a selected
  food. Choosing foods in this way emphasizes the
  positive aspect and encourages people to "eat
  more" of these foods, which helps promote
  automatic weight loss. In this way, the SMI
  allows you to select foods that will help you
  lose weight while you eat until you're satisfied.
  For a full description of the SMI, see my earlier
  book, Dr. Shintani's Eat More, Weigh Less Diet.

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