Title: The Real Secret to Health
1The Real Secret to Health
- Terry T. Shintani, M.D., J.D., M.P.H.
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2Making the HawaiiDiet Work For You
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3If you follow the principles of the HawaiiDiet,
and the HawaiiDiet Pyramid properly, you'll have
a diet that has the following characteristics.
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41. The HawaiiDiet Is Centered on Whole Complex
Carbohydrates.
- 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.
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52. The HawaiiDiet Is Low In Fat.
- 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.
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63. The HawaiiDiet Encourages a No Cholesterol
Diet.
- 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.
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74. The HawaiiDiet Is High in Vegetables and
Fruits.
- 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.
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85. The HawaiiDiet Is High In Mass Index.
- 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.
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9How Much Should I Eat?
- 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.
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10The Mass Index of Food Find Foods that Cause
Weight Loss
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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.
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12The Simple Logic of the SMI
- 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.
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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.
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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.
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15For More Info.Go ToWebHealthforYou.Com
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