Eat More, Weigh Less

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Terry Shintani, MD, JD, MPH, KSJ

• The (Original) EAT MORE, WEIGH LESS DIET

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Congratulations! By picking up this book, you
have identified yourself as someone who is
interested in your health and is willing to do
something about it. You are about to read about
a revolutionary concept in weight loss.
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ARE YOU TIRED OF DIETING???
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• Recent studies have shown that most diets
  really don't work and can even be harmful. This
  book turns the traditional concept of dieting
  upside down and replaces these old ideas with a
  healthy plan for weight loss designed around the
  latest information - a plan that can be sustained
  for the rest of your life.

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BALANCING YOUR DIET WITH THE EAT MORE INDEX (EMI)
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• More important than the automatic weight loss
  produced by this diet is the healthfulness of the
  Eat More Diet. When followed properly, the Eat
  More Diet is so healthy that not only will it
  prevent many diseases but it will even reverse
  many common illnesses. To be sure to reap these
  benefits, be sure to eat a variety of food and
  follow the Eat More Diet guidelines to food
  choices. These guidelines help to make your diet
  similar to that of people who have managed to
  avoid the high rates of diet-related disease that
  plagues this nation.

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THE NEW FOOD GROUPS PYRAMID A CHANGING CONCEPT
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A NEW FOOD GROUPS CHART

• In 1992, the Federal Government via the USDA came
  out with a new food groups chart. It is a new
  diagram in the shape of a pyramid. I believe
  that under current circumstances, it is an
  improvement over the old "four food groups" chart
  that was recommended in the past. These
  recommendations are made for the general public
  and targeted to a large extent at preventing
  certain deficiency diseases such as iron
  deficiency and to some extent preventing chronic
  disease. It is in my opinion and in the opinion
  of many other scientists still too liberal with
  dairy and meat groups from the perspective of
  preventing heart disease and certain cancers.

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• For those of you who are diligent about your
  diet, a great deal of medical literature suggests
  that we can do even better than the food pyramid
  in terms of maximizing your health with a
  modified set of recommendations. Note that the
  recommendations I make here are for motivated
  individuals such as yourself as opposed to the
  general public for whom the recommendations in
  the USDA's pyramid are made. Thus, In the Eat
  More Diet, I like to use a modified "inverted
  pyramid" which I believe will provide better
  protection against the diseases that are the
  leading causes of death of Americans than the
  existing pyramid.

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UNDERSTAND THE FOOD PYRAMID

• The food guide pyramid is a diagram which
  provides a way to help you ensure that the
  nutrients you obtain from food is adequate.
  Basically, the USDA pyramid (1) tells us to eat
  on a daily basis the following
• Grains 6-11 Servings
• Vegetables 3-5 Servings
• Fruit 2-4 Servings
• Dairy 2-3 Servings
• Meat/Beans gt2-3 Servings
• Fats/Oils/Sweets Sparingly

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WHAT IS A "SERVING"?

• A "serving" is what an average person might serve
  of a selected food at a single sitting. This is
  actually somewhat arbitrary because how much a
  person may serve of certain foods varies a great
  deal. Nonetheless, it provides a starting point.
  Here are examples of "servings".
• Cereal Grains Group 1/2 C cooked cereal,
  pasta, or brown rice, 1 slice of bread, or 1 oz
  ready-to eat cereal  
• Vegetables group 1 C raw leafy greens, 1/2 C
  cooked, chopped, raw or other vegetables.  
• Fruit group 1 medium fruit, 1/2 C chopped,
  cooked or canned fruit

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• I have made the fats/oils/sugar section smaller
  and minimized the dairy and meat foods and moved
  them downward into the bottom of the Inverted
  Food Pyramid as optional/occasional foods.
• It also reflects modern literature that indicates
  that a vegetarian diet can be as healthy or
  healthier than a diet with daily animal product
  consumption.

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THE WHOLE GRAIN GROUP (STARCHES)

• For example, the staple food of most of the world
  is rice when you consider that this is the chief
  food of China, India, Japan, and Southeast Asia.
  In Polynesia, the main food was taro, a starchy
  potato-like root.
• If you look at the EMI, you will notice that
  whole grains and starchy foods are medium on the
  EMI. Remember that the EMI number represents the
  number of pounds of a selected food it takes to
  provide an 2500 calories, roughly an average
  day's calories for an average active woman or an
  average sedentary man.

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• For example
• Food EMI Pounds to make
  2500 calories
• Brown rice 4.59 4.59
• Corn 6.5 6.5
• Pasta 4.14 4.14
• Potatoes 9.58 9.58

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• As I discussed above, this is ideal because
  eating mainly high EMI foods would cause you to
  not get enough calories and eating mainly low EMI
  foods would cause you to get too much (the way we
  are in America now). While many of the familiar
  foods from the cereal group are refined products,
  such as breads and pastas, you will notice that
  these refined complex carbohydrates are lower on
  the EMI and thus not as good for weight loss.

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• In this group, whole grains tend to be higher in
  EMI and thus better for weight loss. Thus, the
  type of cereal grain you should eat in order to
  maximize the Eat More Diet principles are
  unprocessed whole grains, such as brown rice,
  corn, oatmeal, barley, and other unrefined
  grains. The next best would be flour products
  made from whole grains such as whole wheat bread,
  whole grain noodles, and whole wheat tortillas.

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THE VEGETABLE AND FRUIT GROUPS

• This group has the foods that are highest on the
  EMI. Approximately 25 to 30 percent of your
  calories should come from a variety of vegetables
  and fruit. The USDA recommends 3-5 servings of
  vegetables and 2-4 servings of fruit.
• Eating high EMI vegetables help contribute to
  your health, weight loss and food satisfaction.

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• Examples of vegetables
• Food EMI Pounds to make 2500
  calories
• Kale 10.3 10.3
• Bean Sprouts 11.9 11.9
• Carrots 13 13
• Onions 14.8 14.8
• Pumpkin 16.6 16.6
• Broccoli 17.1 17.1
• Cabbage 22.8 22.8
• Zucchini 32.1 32.1

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• Examples of fruit
• Food EMI Pounds to make 2500 calories
• Banana 6.43 6.43
• Apples 9.42 9.42
• Oranges 15.6 15.6
• Watermelon 21 21
• Grapefruit 27.3 27.3
• Do not go overboard on eating fruit, especially
  dried fruit. For most individuals, an excess of
  fruit sugar--which is plentiful in most
  fruit--makes it difficult to lose weight.

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THE NON-DAIRY CALCIUM GROUP (Instead of the
Dairy Group) 
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WHY THE CALCIUM GROUP

• Why have I changed this group in the Inverted
  Pyramid from the "dairy group" to the "calcium
  group"? I call this the non-dairy calcium group
  rather than the dairy group because it focuses
  attention on the real health issue behind this
  food group, calcium. Because most dairy foods
  are high in fat and have low EMI values, I have
  moved the dairy group in with the
  optional/occasional food category in the pyramid.
  

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• Why does this group focus on calcium? Eating
  foods that contain enough calcium helps to
  prevent osteoporosis. But it is becoming apparent
  that there are many factors besides calcium that
  help cause and prevent osteoporosis. Some of
  these factors that promote osteoporosis includes
  the following
• Excessive Protein Intake
• Lack of Exercise
• Smoking
• Estrogen Imbalance
• Lack of Vitamin D
• Excessive Intake of Phosphorus
• Caffeine
• Sodium

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• While it makes some sense to eat more calcium to
  avoid osteoporosis, it is time we considered all
  factors, not just one. Dairy food, especially,
  has been propagandized into the American diet, as
  "man's perfect food." Actually it is baby cow's
  "perfect food" and not "man's." Most dairy
  foods are so high in fat and cholesterol that
  most well-informed nutritionists now recommend
  that we substantially reduce our intake of whole
  dairy food, and if it is eaten at all, to use the
  very low fat or no-fat variety such as skim-milk.
  This is because fat and cholesterol are related
  to heart disease and cancer.

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• Greens are a great source of calcium. Kale,
  collard greens, and broccoli are excellent
  sources of calcium, and none of them contain the
  fats and cholesterol that contribute to heart
  disease, cancer and other illnesses. Calcium is
  the primary nutrient in dairy foods that has long
  been the justification for keeping the "dairy"
  food group as one of the essentials in the old
  four food groups and now in the USDA "Food Guide
  Pyramid". Therefore, why not call this food
  group the calcium group' so that these other
  safer sources of calcium are not overlooked?

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• For example
• 1 Cup of whole milk (244 g)ltTgtltTgt 288 mg calcium
  150 cal
• 1 Ounce Cheddar Cheese (28.4 Gm) ltTgtltTgt 204 mg
  calcium 114 cal 
• 1 Spear of broccoli (190 g)ltTgtltTgtltTgt 205 mg
  calcium 50 cal
• 1 Cup of collards (190 g) 148 mg calcium
  25 cal
• 1 Cup of kelp seaweed (konbu) (185 g) 317 mg
  calcium 60 cal
• 1 Cup of turnip greens (144 g) 197 mg calcium
  30 cal

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• Then, look at the EMI value of these foods and
  see which ones calorie for calorie satisfy you
  the most.
• Food EMIltTgtltTgtPounds to make 2500 cal
• Cheddar Cheese 1.37 1.37
• Broccoli 17.1 17.1
• Collard Greens 12.1 12.1
• Kelp (Konbu) 12.7 12.7
• Turnip Greens 27.3 27.3
• This gives you the amount of calcium per calorie
  of food.

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