TERRY SHINTANI, MD, JD, MPH, KSJ

EAT MORE, WEIGH LESS

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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: >2‑3 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 Smok ing Estrogen Imbal ance 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)<T><T>= 288 mg calcium 150

cal 1 Ounce Cheddar Cheese (28.4 Gm) <T><T>= 204 mg

calcium 114 cal  1 Spear of broccoli (190 g)<T><T><T>= 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 EMI<T><T>Pounds 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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