lose weight while you sleep™
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LOSE WEIGHT WHILE YOU SLEEP™
Copyright © 2009 Terry Shintani, MD, JD, MPH, KSJ
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NATURAL AT BURNING FACTOR
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HOW MUCH YOU EAT
There’s a common misconception about the best way to lose weight. Eating less to lose weight may work in the short term, but it fails as a long-term approach to achieving and maintaining your optimum body weight.
Making sure you eat enough is the first way you can reset your Fat Furnace. Eating enough food actually counteracts the body’s mechanism of slowing down the burning of calories. In other words, eating is good for dieting.
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When most people go on a diet, they eat less food and fewer calories. This causes your body to want to conserve energy by slowing down the rate of burning calories. So if you restrict your calorie intact so much that your body thinks it’s starving, your metabolism will actually work against your efforts to lose weight.
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This natural body mechanism is known as “Adaptive Thermogenesis.” “Adaptive” means how you adapt or adjust, and you already know that “Thermogenesis,” refers to calorie burning. Adaptive Thermogenesis works like this: If the hunger center in the brain senses that it is short of food (such as in starvation states or dieting), it will cause the Fat Furnace to burn calories more slowly so that the body will conserve its energy - calories and fat.’ While this Adaptive Thermogenesis is useful, and possibly a life-saving mechanism in our bodies in times of food shortage, it works against you if your aim is to lose weight when you reduce your calorie intake.
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When we restrict calories too much, the body resists and fights to retain calories and struggles to hold on to the calories it needs for circulation, respiration, etc. This ‘power struggle’ makes it more and more difficult to lose weight. Don’t blame your body! So Adaptive Thermogenesis is partly responsible for people regaining a lot of weight after dieting.
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One of the reasons dealing with Adaptive Thermogenesis is so important in weight control is because this effect is so powerful that it can negate a person’s efforts to increase metabolic rate and to lose weight. A number of experts are now concerned that repeated dieting may turn this mechanism against a dieter in the long run and make it more difficult to lose weight over time.
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Some research on “Yo-Yo Dieting” even indicates that it may increase the risk of certain diseases including heart disease. Calorie restriction, if severe enough, can also negate the effect of exercise on weight loss. Research done on the effect upon metabolic rate by a combination of calorie restriction and exercise indicated that metabolic rate fell substantially as a result of the calorie restriction and adding an exercise program failed to prevent any metabolic slow down under these conditions.
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Each group was on a calorie-restricted diet, averaging 1286 calories daily. One group had no added exercise, one group added one hour of strength training three times per week and the third group added a half hour of aerobic exercise three times per week.
In other words, the calorie restriction caused a slow down of the metabolic rate of all the groups and overrode the metabolic benefit of exercise. Thus, the importance of eating enough and not allowing Adaptive Thermogenesis to work against you becomes even clearer.
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You should eat foods that are filling without having a lot of calories. The foods you choose will ideally be low in calorie density…or high on the EMI scale, the measurement I created to show the important weight-to-calorie ratio of a food. When foods are high on the EMI scale, you get more food and maximum satisfaction, just with fewer calories.
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EAT ENOUGH
Your Resting Metabolic Rate can change in response to how much you eat. This signal tells your body that it doesn't have to slow down the burning of calories and that it doesn’t have to work to conserve body fat.
You can do this by making sure that you eat enough food. This is why in the Eat More, Weigh Less Diet, I encourage you to eat until you're satisfied. Eat until you're full, but at the same time don't overeat. Satisfaction comes from more than just calories.
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Pay attention to your body. Eating in this way – thoughtfully and with awareness until your body is satisfied, but not overfed. For things to really heat up, you need to transform understanding into action. Here are 8 Simple Things You Can Do to help you implement this strategy.
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8 Simple Things You Can Do To “Eat Enough”
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1. Learn how to use the Eat More Index (EMI) to find foods that help fill you up. Understand that the EMI number roughly represents the number of pounds of a food it takes to provide one day’s worth of calories, and that, in general, foods with a number greater than 4.1 help to promote weight loss.
2.Chew your food properly because chewing begins the process of hunger satisfaction and because with this diet you are eating more food. Try chewing each mouthful at least 25 times as an exercise to break the habit of wolfing down food.
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3.Try the “Impress Your Friends” Lunch on page 126. This lunch provides a simple way of seeing how full you can feel when you follow this diet by trying a classic Eat More, Weigh Less meal.
4. Use whole grains to fill up your stomach. Start with the grains that have the highest EMI values that fill your stomach the most such as cooked whole oats (EMI value 9.9) and whole corn (EMI value 6.5).
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5.Use potatoes to fill up your stomach. In a study on hunger satisfaction, potatoes were shown to satisfy hunger more than other foods. Potatoes have an EMI value of 9.6. This means that it takes 9.6 pounds of it to provide a day’s worth of calories, so they’re sure to fill your stomach in addition to providing a high carbohydrate, low fat food.
6.Choose whole vegetables for a delicious variety of satisfying dishes. Vegetables have the highest EMI values. For example, broccoli has an EMI value of 17; lettuce has an EMI value of 39.
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7. Choose whole fruit when you crave sweets. Next to vegetables, whole fruit has the highest EMI values of all. For example, the EMI value of grapefruit is 27, oranges 15.6, and apples 9.4.
8. Replace low EMI foods with high EMI foods. Convenience foods such as potato chips (EMI 1.9), pastries (EMI 1.5) and hamburger (EMI 1.8), have low EMI values.
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In a study on hunger satisfaction, potatoes were shown to satisfy hunger more than other foods. Potatoes have an EMI value of 9.6. This means that it takes 9.6 pounds of it to provide a day’s worth of calories, so they’re sure to fill your stomach in addition to providing a high carbohydrate, low fat food.
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