TERRY SHINTANI, MD, JD, MPH, KSJ

EAT MORE, WEIGH LESS COOKBOOK

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Are You Tired of Dieting?

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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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Here are some of the startling things you will learn in this book.

How to lose weight while eating up to 200% MORE FOOD

A revolutionary way to find foods that will promote weight loss

Why, in the long run, you must eat MORE to weigh less

Five great misconceptions about dieting in America

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How to lose weight while you sleep The one category of food to avoid for easy weight

loss How to make your hunger work for you instead of

against you Six steps to lower your cholesterol in just 30 days How to avoid 6 of the 10 leading causes of death

in the United States How to prepare easy weight loss foods

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WHAT THE DIET IS NOT?

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The Eat More Diet is not a "fad diet". Actually, it is not even a "diet" in the usual sense because there is no calorie counting. It is not a diet which depends on portion control, and you won't need to exercise impossible self discipline. There are no gimmicks in the Eat More Diet program, and you're going to get slim and stay slim by using real food. It's a brand new up‑to‑the‑minute scientifically supported plan that has worked for real people in real life situations, and this book will show you how it can work for you.

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WHY THE "EAT MORE, WEIGH LESS" DIET?

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It's called the "Eat More, Weigh Less" Diet because as strange as it sounds, much of the recent research including work I have done on obesity actually shows that you can lose weight by eating more. I've also called this book the "Eat More, Weigh Less" Diet because, frankly, I wanted to get your attention. Believe it or not, however, I do intend to show you how to Eat More and Weigh Less.

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WHAT IS THE "EAT MORE, WEIGH LESS" DIET

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Most diets tell you what not to do. The Eat More, Weigh Less Diet (usually referred to in this book as "Eat More Diet") tells you what you CAN do. The Eat More Diet program is deliberately designed so that it will not be a grueling exercise in self denial. Instead of teaching you how to do without food, the Eat More Diet will teach you how to EAT MORE and STILL LOSE WEIGHT.

The Eat More Diet is a new approach to weight loss that uses a collection of principles, techniques, tools, and recipes to help you to maximize your health.

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TECHNIQUES

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The Eat More Diet focuses on five main techniques:

1. How to "Eat More, Weigh Less" by choosing foods that satisfy your hunger while promoting weight loss

2. How to avoid foods that can increase body fat

3. Three ways to help you lose weight in your sleep

4. How to balance your diet 5. How to incorporate this diet into your

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TOOLS

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The seven tools that I find most useful are:

1. A chart that I call the "Eat More Index" which helps you by indicating what foods will satisfy you the most, and what foods have the most fat in them.

2. The "Fat Finder Formula" which helps you find hidden fat in food

3. The Fat Gram approach to help limit the fat in your diet

4. A menu with recipes to show you how to prepare the food

5. The "Inverted Food Pyramid" which helps you balance your diet

6. A "Slim Pie" chart which is another diagram to help balance your diet

7. Additional diagrams and charts to show you how to make the Eat More Diet work for you.

HOW THIS BOOK IS ORGANIZED

This book is organized into three parts. The first part explains the principles behind the diet. The second part describes the diet and how to implement the diet including recipes and menus. The third part provides discusses special topics on diet and its impact on health.

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WHY I DEVELOPED THE EAT MORE, WEIGH LESS

DIET?

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The Eat More, Weigh Less Diet is actually a nutrition re‑training program to help you maximize your health. I developed the program because according to current statistics, over 70% of us are dying from diet‑related diseases and being overweight is a major sign of this ongoing disaster. It made sense to me that the best way to treat any diet‑related illness is to place people on a diet that duplicates the diets of people who rarely suffer from these diseases and are slim and healthy. It also turns out that these types of diets include foods which have an important quality about them that causes weight loss that we lack in our modern diets. In the Eat More Diet, I provide you with a simple way to find and use foods that have this quality in them which I call the "Eat More Index" (EMI).

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WHAT IS THE "EAT MORE INDEX" (EMI)?

I'll explain the EMI fully in a later chapter, but let me give you a preview of this index which I devised to help you examine which foods satisfy you the most per calorie. It is a totally new way of looking at food. The EMI number generally represents the number of pounds of food it takes to provide 2500 calories or one day's worth of calories for an average active woman or average inactive man. For example, the EMI of corn is 6.1 which means that it takes 6.1 pounds of corn to make your daily calories.

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Obviously, you will have great difficulty eating this much corn and an easier time losing weight with such foods because it will fill your stomach before you get the number of calories that would cause weight gain. Thus, the higher the EMI 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 of food and encourages people to "eat more" of these foods and helps promote automatic weight loss.

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GETTING TO THE CAUSE OF OBESITY AND DISEASE

Using this approach, I have in my private practice reversed many illnesses and helped many people reduce or stop their dependence on various medications. The weight loss is incidental ‑‑ a by‑product of a healthy diet. If you follow the diet, the weight loss is automatic if you are overweight. The reason I focus on weight loss is because being overweight is an early sign of poor health and I want as many people as possible to avoid illness and the need for medication.

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I'd like to see as many people as possible to live a long and healthy life and avoid premature death. If you follow the proven program spelled out in this book, you too can enjoy all the rewards that come with being trim and in optimal health. You will be rewarded for your effort by developing a fresh understanding of obesity, health, and disease, and you'll learn how to make it work for you. I want to teach you how to lose weight naturally.

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Make no mistake about it, we all need to learn to eat right! Almost a million Americans die every year from heart and vascular disease. One out of three people gets some form of cancer. There are countless other health problems, and most of them are sending us identical messages: we are suffering the consequences of a dietary epidemic. And obesity is just the tip of the iceberg. In fact, at present, nearly three out of every four people die from diet‑related disease.

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