Eat More, Weigh Less

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

• Terry Shintani, MD, JD, MPH, KSJ

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Are you tired of dieting?

• 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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The Emi A Simple Way To Find Foods That Make
You Slim
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ACCENTUATE THE POSITIVE

• The true treasure to be mined from recent studies
  on weight loss and dieting is that too much time
  has been spent emphasizing the negative aspects
  of weight control. Everybody has to eat
  something!

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PRINCIPLES OF THE EAT MORE INDEX

• I devised the Eat More Index (EMI) to emphasize
  the positive and to make it easy for you to find
  foods that help you be slim. The EMI stands for
  "Eat More Index". It is actually another name
  for what I call the "Mass Index" of food because
  it tells you how much mass or weight a food has
  for a certain number of calories. It helps you
  identify the foods you should eat more of to lose
  weight. The EMI emphasizes what is neglected by
  most diets by focusing on the mass of food which
  people eat--and need to eat--rather than just the
  calorie content of those foods. This helps to
  identify foods that will fill your stomach and
  satisfy your hunger while helping you lose weight
  at the same time.

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TURNING THE WEIGHT LOSS EQUATION UPSIDE DOWN!

• Almost all calorie tables list food as calories
  per gram or calories per ounce. This means they
  emphasize calories and tell you to eat less of
  the high calorie foods. The Eat More Index does
  just the opposite. IT TURNS THE FOOD-CALORIE
  EQUATION UPSIDE-DOWN.

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• The Eat More Index (EMI) lists food as
  grams/calories and then converts it to pounds per
  2,500 calories in order to emphasize weight or
  mass of food, and tells you to EAT MORE of the
  high EMI foods. The reason it is converted to
  pounds per 2,500 calories is so that the EMI
  number represents the number of pounds of a
  selected food that is required to provide an
  average day's calories. (An average man or
  average active woman requires about 2,500
  calories per day to maintain his or her weight.
  Of course individuals vary but 2,500 is used as a
  simple standard.)

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• This means it takes 9.4 pounds of it to make 2500
  calories. This means you can eat these foods and
  they will help you to lose weight. In fact, any
  food rated an EMI of 4.1 or more will contribute
  to weight loss in the average obese individual.
  A numerical listing of the EMI is also provided
  if you want to know the actual number of pounds
  of a selected food required to make 2500
  calories. Along with the EMI value, the EMI chart
  also indicates the percentage of calories from
  fat of a selected food. While knowing the amount
  of fat by grams is important, often the percent
  fat is disguised in foods that have few calories
  from protein and carbohydrate. In the EMI chart,
  the fat percent is clearly designated with the
  white bar.

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• Let's see why high EMI foods make it easier for
  you to lose weight. Take your average
  quarter-pound burger with cheese at a fast food
  restaurant. It would be 630 calories, which is
  52 fat and only 261 grams of food. If you eat
  such oily or fatty foods, you'll fill up about
  one third of your stomach with those calories of
  sandwich. If you're dining on two slices of
  roast beef, you would be getting 594 calories,
  which is 71 fat and only 170 grams of food.

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There's a simple reason it works this way. As it
turns out

• Fats and oils have about 9 calories per gram,
• Protein has about 4 calories per gram,
• Meats have about five to 6 calories per gram
  (because they are a combination of protein and
  fat),
• Refined carbohydrates have about 4 calories per
  gram. On the other hand
• Whole grains such as brown rice have less than 1
  calorie per gram,
• Broccoli has only 0.3 calories per gram. And so
  on . . . .

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THE SIMPLE MAGIC OF THE EMI HOW MUCH CAN YOU EAT
IN ONE DAY?

• Let me illustrate in yet another way why you can
  eat as much as you want on this diet and still
  lose weight. Ask yourself How much can you eat
  in one day? Three pounds of food? Four pounds?
  Five pounds? More?

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• The studies that we have conducted suggests that
  in order to stay satisfied, we ordinarily eat
  somewhere between 3 to 4.1 pounds of solid food
  per day. An earlier study by another team of
  researchers suggests that we eat about 2.6 to 4.1
  pounds of food to stay satisfied. Of course there
  is some variation from individual to individual
  and some variation as a result of differing
  nutrient content from meal to meal. However, the
  consistency of these numbers seem to represent a
  reasonable estimate of what it requires to
  satisfy the average person.

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THE LOGIC OF THE EAT MORE DIET

• If you were an average man or an average active
  woman, you would have to eat 9.4 pounds of
  potatoes every day just to maintain your weight!
  (Assuming, of course, that potatoes were all you
  ate.) If you didn't eat that much day after day
  (and I don't know anyone who can do that), you
  would lose weight, right? Thus, you can eat as
  many potatoes as you want and still lose weight.

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• If you were eating broccoli, you'd have to eat,
  17.1 pounds worth (100 cups!) daily. Thus, if
  you ate potatoes and broccoli as much as you
  wanted, you would still lose weight. If you were
  eating just peaches, you'd have to eat 16.5
  pounds of them every day to get those 2,500
  calories per day just to maintain your present
  weight. In other words, if you ate all you
  wanted of potatoes, broccoli, and peaches, it
  would still be impossible for you to keep from
  losing weight! And at the same time you'd be
  eating more food than ever before in your life.

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• Are you beginning to understand the logic behind
  the Eat More Diet program? If the maximum amount
  of food we usually eat per day to satisfy our
  hunger is about 4.1 pounds, (this varies with
  your size and your metabolism) then any food that
  requires more than 4.1 pounds to provide your
  daily calories will help you lose weight.
  Potatoes, broccoli, peaches . . . there are
  hundreds of delicious foods that you can eat all
  you want of and still lose weight--while getting
  the proper nutrition! Any combination of these
  high bulk foods will help you to lose weight, so
  long as you know which foods they are.

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• . With the EMI, you can easily tell which foods
  are going to contribute to weight loss. It is
  easy because the EMI is simply the number of
  pounds of the selected food it takes to add up
  to an average day's calorie requirements, about
  2500 calories. In order to lose weight, just
  keep your food selections to those with an EMI
  over 4.1. The more you eat of higher EMI foods
  the easier it is to lose weight. The EMI of
  potatoes is 9.4 means you'd need 9.4 pounds of
  potatoes to get 2500 calories.

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• The Eat More Diet emphasizes five aspects of food
  that will help you lose weight. The EMI chart
  helps you identify the foods that have these
  qualities.    
• 1. Maximum Food Mass
• Food mass helps you feel full and satisfied.
  This is why the black bars on the EMI are the
  most prominent feature of the charts. This black
  bar represents the satisfaction value of foods by
  indicating its food mass per calorie--that is how
  much the food weighs for each calorie. The
  higher the number, the more you can eat per
  calorie.

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• 2. Minimum Fat
• A major factor in the Eat More Diet is its low
  fat content. The fat content is indicated by the
  white bars. Fundamentally, fat is what causes
  people to be fat and percent fat in the food you
  eat roughly determines the percent of fat on your
  body. This food fat percentage of calories is
  described by the white bars in the graph. Notice
  that almost all the food that is high in EMI is
  very low in fat and vice-versa. While the EMI is
  a good guideline to low fat foods, it is not
  foolproof. Some foods that are moderate in EMI
  are quite high in fat such as avocado and olives.
  These foods you should not overdo. However,
  foods that are high in EMI are much better than
  lower EMI foods with the same fat content because
  they will satisfy you more.

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• 3. Maximum Starch
• As described in the chapter on how to "Lose
  weight while you sleep," starch helps you to burn
  food faster. Foods that are high in starch or
  complex carbohydrate are generally above 4.1 on
  the index. The EMI helps you choose these foods.
  In the next chapter, the inverted pyramid will
  help you center your diet even more on high
  complex carbohydrate foods.

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• 4. Maximum Fiber
• Fiber is one of the main substances that makes
  high EMI foods high in EMI. This is because
  fiber tends to hold water and does so without
  calories. In other words, it provides
  satisfaction without adding weight.
• 5. Whole Food
• Overall, the EMI encourages you to eat whole
  food. These are the foods that are naturally
  high in fiber, low in fat, high in water content,
  and high in vitamin, mineral, and micronutrient
  content. For example, you will notice that
  highly refined foods such as sugar and hard candy
  are very low on the EMI despite the fact that it
  has no fat in it. Be careful however, because
  flour products such as pastries are laden with
  fat and sugar and are low on the EMI and will
  contribute to your weight gain very quickly.

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• 6. Maximum Micronutrients
• Whole foods also contain a wide variety of
  micronutrients, such as vitamins and minerals.
  Though we may never completely understand how our
  bodies utilize all the micronutrients found in
  whole foods, we do know beyond a doubt that our
  bodies were designed to use the micronutrients
  found in natural foods. Recent scientific data
  increasingly supports the wisdom of eating whole
  foods because many of the substances found in
  whole foods may reduce the risk of cancer, heart
  disease, and help your immune system that is
  vital to our health.

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• The fundamental Eat More Diet principle works for
  just about anyone. If you eat high EMI foods,
  primarily whole foods, you'll eat bulkier, more
  filling foods. You'll feel satisfied, you'll
  begin to lose weight with no effort other than
  choosing the right foods, and eventually you'll
  achieve your ideal weight--without feeling
  deprived! So the thing to do is focus on
  changing your foods, rather than driving yourself
  mad by trying to cut down on the foods you eat.
  Or, said another way, if you'll just start eating
  the right foods, you don't have to worry about
  the amounts you eat.

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