Lose Weight While You Sleep

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Copyright 2009 Terry Shintani, MD, JD, MPH, KSJ
Lose Weight While You Sleep
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• Youve taken an important step in achieving a
  life of health and wellness. Many people today
  suffer from the ill effects of being overweight.
  The extra pounds can rob us of energy, affect the
  quality of our daily life, and put us at high
  risk for serious health challenges like diabetes
  and heart disease.

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• The good news is that those techniques
  and the science behind them are in your hands
  right now.. Its a plan of action that will let
  you turn your body into a naturally efficient
  calorie-burning system. Why is it so important
  that you go for the burn with calories?
  Simple . . .If you burn more calories, you can
  Eat More, Weigh Less.

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• With this book as your friendly teacher, you
  can learn one of the most powerful secrets of how
  you can eat more AND weight less, too!

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NATURAL FAT BURNING STRATEGY
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WHAT YOU EAT

• The Thermic Effect of Food the effect of
  food on your metabolic rate -- works like this.
  Every time you eat, your body begins to burn
  calories faster as a result of the work it has to
  do to digest the food.

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• This actually contributes an increase to your
  Resting Metabolic Rate. Because we all have our
  own natural eating pattern, and if you keep
  eating the same way you always have, there will
  be no net change in your metabolic rate. For most
  people, those changes begin with the Natural Fat
  Burning Factor of eating enough. In addition,
  another Natural Fat Burning Factor is the type of
  foods you eat.

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• What you eat will also have an effect on the
  rate at which you burn calories because certain
  foods automatically cause you to burn calories
  faster or slower regardless of whether or not
  youre we're exercising.

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The Right Fuel for the Job

• A quick-burning fuel will increase the rate at
  which your body burns up calories while you're
  resting.

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There are four different types of fuel from which
we derive calories. On the surface, they seem
deceptively alike

• Fats 9 calories per gram.
• Carbohydrates 4 calories per gram. (And, if
  carbohydrates are eaten in the form of whole
  starches such as brown rice, potatoes or whole
  wheat, the nutrient content is roughly one
  calorie per gram).
• Proteins 4 calories per gram.
• Alcohol 7 calories per gram.

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• The first group of people was placed on a
  diet in which the calories were approximately
  45 percent carbohydrate, 40 percent fat, and 15
  percent protein (40/40/15). The second group was
  placed on a diet in which the calories were
  approximately 75 percent carbohydrate, 10 percent
  fat, and 15 percent protein (75/10/15)
• The results of the study were unexpectedif
  not groundbreaking. One of their conclusions was
  that
• With the high carbohydrate, low fat diet,
  the energy expenditure during sleep was found to
  be higher than that with the mixed diet.

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• The researchers found that those people who
  were on a high starch diet burned their calories
  at a significantly higher rate than those who
  were on the low starch, high fat diet. Simply by
  eating a different mixture of nutrients, the
  second group showed a remarkable difference in
  the rate at which calories were burned while they
  were at rest!

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• This means that the people who were on the
  high starch diet could lose weight faster or more
  easily than those on the low starch diet simply
  because they burned the calories faster. They
  could either eat the same amount as those on a
  low starch diet and lose weight faster, or they
  could eat a little more yet weigh a little less.
  Either way, they were coming out ahead in the
  calorie-burning race. And they were losing
  weight while they slept, too!

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USE HIGH-OCTANE, FAST-BURNING FUEL

• When you follow the Eat More, Weigh Less?
  Diet, you put your body on fat burning autopilot.
  The diet enables you to automatically make use
  of the Thermic Effect of Food by eating the
  right kinds of foods --- unprocessed carbohydrate
  foods that are low in fat -- to lose weight while
  you sleep. The truth is that the slimmest
  populations in the world eat the most
  carbohydrates.

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Weight Loss Saboteurs

• Refine carbohydrates do their dirty work by
  raising your blood sugar quickly and causing
  insulin levels to spike and remain high for
  longer periods of time. This is a setup for your
  body to produce fat and sabotage your weight loss
  efforts.

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• The other problem with refined carbohydrates
  is that they dont fill the stomach up like
  whole, unprocessed carbohydrates. Those pangs
  push you to continue to consume high calorie
  foods, including even more high fat and highly
  refined carbohydrate products. You then wind
  up eating too many calories even though you may
  have consumed a smaller amount of food.

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Weight Loss Allies

• You will find that these foods are foods
  that tend to be high in carbohydrate and low in
  fat.
• Youll also want to pay attention to Chapter
  4 of the Eat More, Weigh Less? Diet book where it
  encourages you to limit the amount of fat in your
  foods and any added fat in your diet. In
  following these recommendations, you maximize
  your use of the fat-burning effect of food to
  help you burn more calories even in your sleep.

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8 Simple Things You Can Do To Get The Right
Nutrient Mix

• 1.Understand how nutrients affect the rate of
  burning of calories while you sleep. Realize
  that the Formula for maximizing the fat burning
  effect of food (Food-Induced Thermogenesis) is a
  high complex carbohydrate diet that is also low
  in fat. Let that knowledge guide your food
  choices.
• 2.Increase your intake of complex
  carbohydrates. This is the first part of this
  Formula. Understand that carbohydrates include
  sugar (simple carbohydrates) and starches
  (complex carbohydrates).

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• 3.Use more whole grain. It is important that
  the most of the carbohydrates you eat are whole
  rather than refined. In other words, it is best
  to eat whole grain instead of polished white
  flour products.
• 4.Use more beans. Beans and legumes are good
  sources of protein but they are also high in
  complex carbohydrates and low in fat (an average
  of only about 4 fat). For example, lentils are
  3 fat, navy beans 4 fat, lima beans 4 fat, and
  kidney beans 4 fat

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• 5.Understand the meaning of Elipidate. It
  is a word that was coined for the Eat More, Weigh
  Less? CookBook that means to eliminate the
  lipids, i.e., to eliminate fat and cholesterol.
  (Lipid means fats and cholesterol). Practice
  Elipidation using the suggestions in the tips
  and the Cookbook recipes that go along with each
  tip.
• 6.Eliminate meats. Removing meat, especially
  processed meats, from the diet is a good way to
  start cutting back on fat. An average cut of
  beef is 71 fat and an average hot dog is 83
  fat. Using beans for protein instead of meat
  gets rid of a lot of unwanted fat

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• 7.Eliminate oils. Removing oils from the diet
  is important because oils and fats are
  essentially the same (oils are 100 fat). If you
  must use oil, use it sparingly by using the spray
  type oils.
• 8.Learn what to order when eating out.
  Eating out can be hazardous. For instance, fast
  foods are notoriously high in fat. A large
  cheeseburger, for example, could be as high as
  740 calories with 45 grams of fat. But there are
  a number of things you can do to make a dining
  out experience healthy.

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