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Food Preparation
This subject could fill a book all by itself. The essential point to remember is, once again,
to avoid added fats and oils! Do not fry with oil. Use non-stick pans and fry with water. A little
experimentation and you’ll see how easy this is. Also remember that any menu that contains oil,
butter or margarine can easily be made as well or nearly as well w i t h o u t those ingredients. You must
experiment to apply this concept to every one of your favorite recipes, but the re w a rd for doing so
is very high. It will mean better and better health as well as greater and greater success.
Food Timing
The best way to arrange your food day is to s p re a d out your daily intake into several meals, as
opposed to eating, say, one large meal per day. Studies have shown that when two comparable
g roups of people eat the same number of calories but on diff e rent schedules, the group that eats one
l a rge meal per day gains weight and feels worse, while the group that spreads its calories out dur-
ing the day feels better and gains no weight.
Other studies indicate that when food is eaten late in the day, closer to bedtime, weight is gained
as compared to no weight gain when the same food is eaten earlier in the day.
T h e re f o re, LARGEST MEAL=Lunch, SMALLEST MEAL=Dinner, MODERATE MEAL=Bre a k f a s t .
This is the optimal way to arrange your days. The typical large dinner with which most people
a re familiar is problematic because the natural daily rhythms of the body are such that evening is
when it is preparing for rest, not a large meal. More import a n t l y, food eaten late in the day is much
m o re likely to be converted to stored body fat. So eat a very light meal for dinner — salad, perh a p s
soup and a small side dish. Not much more. Remember: food eaten this late will almost certainly be
c o n v e rted to body fat; and body fat, once accumulated, comes off much slower, and with much
g reater diff i c u l t y, than it goes on - a fact with which many people are already familiar.
B reakfast can go either way. If you’re hungry in the morning, by all means, eat away. If not, eat
l i g h t l y. Follow your body’s signals.
Lunch is the perfect time to eat your largest meal of the day, if you have one. There ’s plenty of
time left to burn it off, and the satiety will probably last well into dinnertime, thereby helping to
keep dinner small.
When to Eat, When to Stop
Naturally thin people typically follow both of these two simple pattern s :
1) Eat only when hungry; and
2) Stop eating when no longer hungry.
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3 ) Try to avoid p rocessed foods high in sugar and white flour. Check your labels and do not eat
anything that has too much of these items in the ingredient list, as they too contribute to
obesity and ill health.
D O s
1 ) A LWAYS BALANCE YOUR FOOD INTA K E -- so that your intake of
c a r b o h y d r a t e s
(all flour
p roducts such as bread, pasta, etc., and all sweet foods) approximately matches your intake
of protein (e.g., meat, fish, fowl, egg, milk products, soy products). You may do this by
simply eyeballing the foods your are eating. Example: if you have a dish full of pasta in fro n t
of you (high carbs) then you need to balance it with what you approximate to be an equal
amount (by volume or better, by weight) of high protein food. The best high protein foods
a re those
f a t - f ree turkey or chicken breast deli slices
found in the deli section of your
s u p e rmarket. They are inexpensive, and they are pure protein, with NO fat, NO carbs.
Note that
egg whites
a re also pure protein, and may be eaten in just about any
( reasonable) quantity.
2 ) DRINK PLENTY OF WATER! Try to drink eight 8 ounce glasses of water each day, or more.
It is usually best to use bottled spring or distilled water, since the water in most are a s
today is heavily treated with chlorine and other unhealthful chemicals.
3 ) The B E S T possible foods to eat are
g reen vegetables
: eat all you want of them (within
reason, of course). And remember not to ruin things for yourself by adding oily
salad dre s s i n g s !
T h e re are several vegetables that actually use up more energy getting digested than they bring
to your body. The digestion of any food re q u i res an expenditure of energy by the body. Once the food
is digested, it releases its own stored energy in the form of calories, which are then either used
( “ b u rned”) or stored, mostly as fat. Sometimes, the number of calories in a food is lower than
the number of calories it takes to chew and digest it. The act of eating, for example, celery or
c u c u m b e r, can be a weight losing proposition all by itself — without exercise or anything! Now isn’t
that intere s t i n g . . . ?
• Alfalfa spro u t s
• Beet gre e n s
• B roccoli - (a close call)
• C a b b a g e
• Cauliflower - (a close call)
• C e l e ry
• C h a rd, Swiss
• C h i v e s
• C u c u m b e r
• Eggplant - (a close call)
• E n d i v e
• G a r l i c
• L e t t u c e
• M u s h ro o m s
• Peppers - (a close call)
• R a d i s h e s
• Seaweeds of all kinds
• S p i n a c h
• Tomato - (a close call)
• Tu rnip gre e n s
• Water chestnuts
• Wa t e rc re s s
Vegetables whose digestion can use more calories than they contain include:
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