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1. Terry Shintani, MD, JD, MPH, KSJ
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2. 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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3. The Emi:
A Simple Way To Find Foods
That Make You Slim
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4. 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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5. 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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6. 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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7.  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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8.  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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9.  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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10. 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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11. 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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12.  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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13. 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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14.  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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15.  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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16.  . 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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17.  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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18. 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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19. 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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20. 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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21. 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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22.  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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23. For More Info. Go To:
Eat More, Weigh Less Cookbook
or
WebHealthForYou.Com
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