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Hawaii diet cookbook spiral 23
- 1. Terry T. Shintani, M.D., J.D., M.P.H. Webhealthforyou.com
- 4. One of the key elements of the traditional Hawaiian diet was a strong reliance on whole, complex carbohy- drates in the form of whole grains. This is also common to most traditional cultures. Webhealthforyou.com
- 5. Most traditional diets were very low in fat. The range for most traditional cultures is around 6 to 19 per- cent fat. Consistent with these diets, the HawaiiDiet™ Pyramid produces a very low-fat diet because of its focus on low-fat, whole-plant-based foods. Animal flesh and added fats and oils are virtually or completely eliminated, and fats come from the oils found naturally in the foods. Some individuals may have the genetic makeup to tolerate higher fat diets. However, for those who have a problem with weight, a low-fat diet is ideal based on our research. Webhealthforyou.com
- 6. Nearly all ancient traditional diets were semi- vegetarian or vegetarian. From the perspective of cholesterol-related disease, a no-cholesterol diet is ideal and, since all dietary cholesterol comes from animal products (including fish and fowl), the ideal diet is vegetarian (provided it is done properly). Today, a wealth of research indicates that this is an optimal diet for human weight control and health. Webhealthforyou.com
- 7. All major traditional cultural diets were grain and plant-based. This means that vegetables and fruit were eaten in great abundance. The HawaiiDiet™ makes the best use of these most delicious foods. Webhealthforyou.com
- 8. Food (also known as "EMI" for Eat More Index). The SMI is a table that describes food based on an "Index" number that helps you evaluate the weight loss effect of foods. Webhealthforyou.com
- 9. Just make sure that you're eating only approved types of foods. That should be no problem. You'll find plenty of variety in the HawaiiDiet™ Pyramid, and you'll be able to find the foods that help you lose weight by using the SMI. This way of eating offers the best variety, the best flavors, the best textures of any type of diet. Webhealthforyou.com
- 11. Let me give you an overview of the index I devised to help you examine which foods satisfy you the most per calorie. It is a totally new way of looking at food and is one of the pillars of the diet. The SMI number gener- ally represents the number of pounds of food it takes to provide 2,500 calories, which is one day's worth of calo- ries for an average active woman or average inactive man. For example, the SMI value of corn is 6.5, which means that it takes 6.5 pounds of corn to make your daily 2,500 calories. Webhealthforyou.com
- 12. Obviously, average individuals will have great difficulty eating this much corn (30 ears!) and will likely eat less than this amount and still be full. Thus, while eating as much as they want, they will still lose weight. By sharp contrast, foods that are low in SMI can easily produce weight gain. The foods that are lowest in SMI are oils and fats. Webhealthforyou.com
- 13. Oils and fats have an SMI value of 0.61 (100% fat) and can easily be eaten in enough quantity to produce weight gain. Butter and margarine are 0.76 (99% to 100% fat), mayonnaise is 0.78 (98% fat). Such very low SMI foods are what I consider "diet destroyers" and should be avoided or minimized. Webhealthforyou.com
- 14. In other words, the higher the SMI 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 and encourages people to "eat more" of these foods, which helps promote automatic weight loss. In this way, the SMI allows you to select foods that will help you lose weight while you eat until you're satisfied. For a full description of the SMI, see my earlier book, Dr. Shintani's Eat More, Weigh Less® Diet. Webhealthforyou.com