1. Copyright © 2009 Terry Shintani,
MD, JD, MPH, KSJ
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3. 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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4. 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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5. 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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6. 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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7. 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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8. 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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9. 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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10. 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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11.  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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12. 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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14. 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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15. 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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16. 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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17. 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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18. 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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