Lose It For Ever – Dave Elger

Eat to Live is a plant-based diet- the bottom line is we are getting way to many calories from oil, meat products, and processed foods. 

Author Dr. Furman lays it out plain and simple.  Eat your fruit and vegetables!   (drfuhrman.com)

His Intense Six Week Eat to Live Plan:

•       1 pound of  raw vegetables daily!
•       1 pound of cooked green vegetables daily!
•       4 fruits daily
•       1 cup beans, legumes, or sprouts daily
•       eggplant, mushrooms, onions, and other non-starchy veggies

     (Not more than one serving):

• cooked starchy vegetables OR whole grains–Maximum 1 cup per day (butternut or acorn squash, corn, sweet potato, brown rice, cooked carrots, whole grain breads*, whole grain cereals)
• raw nuts and seeds (1 oz. or 28.5 grams a day) or 2 ounces avocado
• ground flaxseed (1 tablespoon a day)
• soymilk, low-sugar preferred–Maximum 1 cup a day -avoid breads and cereals as much as possible

OFF-LIMITS:

• dairy products
• animal products
• between meal snacks
• fruit juice, dried fruits  
• salt, sugar

NUTS and RAW SEEDS, are optional for obese or overweight persons while they follow this weight loss plan.  People who have difficulty losing weight may also eliminate the starchy vegetable/grain.

Since reading Eat to Live, I’ve cut back on cooking with oil, bought some ground flaxseed, added more servings of vegetables, and making more of an effort to eat fruit.  I’m going to continue with my weekly lean steak, periodic chicken, and other meat in some of the Korean food I eat for lunch.    

Order Eat to Live  today!

Lose It For Ever Dr. Fuhrman, Eat to Live, vegetables, weight loss

 

Some athletes even sleep in high-altitude simulation tents while at sea level, Kram noted. “It would be interesting to see,’’ he said, if a similar method could be used for reducing appetite — and losing pounds.   -Losing the weight war? Head to the mountains. 

MY COMMENT:  Life is more strenuous at high altitude.  Zugspitze is 9,700 feet, and subjects that spent a week there lost an average of 3.3 pounds- it’s more difficult to move around and they probably ate less. 

It might be something for a company like Colorado Altitude Training to look into.

Research altitude, weight loss

 

in a study published last year that tracked more than 17,000 Canadians for about a dozen years, researchers found people who sat more had a higher death risk, independently of whether or not they exercised.  -msnbc

MY COMMENT:  I am shocked by this finding- I can run 50-60 miles a week and still be at risk because I sit at a desk 8 hours a day?  I’m not so sure about this one.

Research heart disease risk, sitting

The general principle behind Bioelectrical Impedance (BIA): two conductors are held (on the hand held unit) and a small electrical current is sent through the upper body from one to the other.

The resistance between the conductors will provide a measure of body fat, since the resistance to electricity varies between adipose, muscular and skeletal tissue. Fat-free mass is more than 70% water and a good conductor of electrical current, while fat is a poor conductor.  Based on the rate that electricity is conducted, a formula is used to estimate percentage of fat and lean body mass.

One problem with the formulas is they don’t seem to predict accurately for different ethnic groups.  Another drawback to using the hand-held unit is they only measure upper body impedance; units that use hand and foot sensors give a better estimation since they measure impedance across the entire length of the body.  Results from hand-held units may also vary due to individual differences in arm span/height ratios.   Finally, results may be skewed by dehydration.   

This study found the handheld units measured results that were reproducible but either over estimated or under estimated % fat mass in overweight women. 

Despite these drawbacks, I still like the hand-held unit.  It’s quick, easy, and gives you a result that in my opinion is in the ballpark for 70-80% of those I test.   Since the results are highly reproducible, it also offers a very good measure of fat loss in subjects that do lose total body weight.

Research bioelectrical impedance

 

A negative calorie food is a food that is purported to require more calories to be digested than it provides. That is, its thermic effect is greater than its calorie content.

While this concept is popular in dieting guides, there is no scientific evidence that any of the foods claimed as negative calorie foods, are such.  Celery, a commonly cited negative calorie food,  actually requires only about 10% of its calorie content to be digested (due to the thermic effect)^[.

The consumption of grapefruit, another commonly cited food, leads to weight-loss simply by taking up space in the stomach that might otherwise go to higher calorie foods. -wikipedia.com

Weight Loss News, Weight Loss Science celery, negative calorie foods

 

“Americans will be more likely to change their behavior if they have a meaningful reward–something more than just reaching a certain weight or dress size. The real reward is invigorating, energizing, joyous health. It is a level of health that allows people to embrace each day and live their lives to the fullest without disease or disability.”

- VADM Regina M. Benjamin, M.D., M.B.A., Surgeon General

Weight Loss News Exercise, regina benjamin, Surgeon General

 

Does eating eggs contribute to heart disease?  Not according to researchers at the Harvard School of Public Health that “looked at a population of 117,000 nurses who had been followed for eight to 14 years and found no difference in heart disease risk between those who ate one egg a week and those who ate more than one egg a day.”  -medicine.net

The Berkley Wellness Newsletter summarizes the benefits of eggs as part of a healthy diet: 

One large egg contains 6 grams of high-quality protein (in both the yolk and the white). The yolk is also a source of zinc, B vitamins (including riboflavin and folate), vitamin A, iron, and other nutrients.

In addition to lutein and zeaxanthin, egg yolks provide choline, an essential nutrient, which is especially important for fetal brain development. Researchers have also identified other compounds in eggs that may have anti-cancer, anti-hypertensive, immune-boosting, and antioxidant properties.

While one egg does contain more than 200 mg of cholesterol, according to the Harvard Health Letter, “For most people, only a small amount of the cholesterol in food passes into the blood.”

It’s highly unlikely that one egg per day is not going to increase your cholesterol or risk for CV disease.   The sausage is another story!

 

Health Risks, Nutrition cholesterol, egg, health

 

I know what you are thinking but no, the BRAT Diet doesn’t refer to those famous Johnsonville Brats from Wisconsin. 

The BRAT Diet is not something you would normally eat at a Packer game.  BRAT stands for bananas, rice, applesauce, and toast.  It’s a bland, low fiber diet for next time you suffer from diarrhea, vomiting or an upset stomach. These are binding foods that can help ease you back into normal eating. 

For more information on the BRAT Diet, visitfamilydoctor.org.

Diets BRAT Diet

It has been found in scientific work that a sedentary person can oxidize
31 calories from 1 lb of adipose tissue every 24 hours.

This means that the more fat you carry, the larger your deficit can be,
without catabolized non-fatty tissues (muscle).

Example: A 200 pound man with 20% bodyfat carries 40 pounds of fat, thus
he can maintain 40×31 calories = 1240 calorie deficit per day, without
losing muscle tissue.

Example: A 200 pound man with 5% bodyfat carries only 10 pounds of fat,
thus he can only maintain 10×31 calories = 310 calorie deficit per day.

This is assuming you are sedentary. Adding physical activity will likely
increase the body’s rate of fat oxidation.

My point is simple: the bigger and fatter you are, the bigger your
deficit can be. Large, obese persons can maintain large deficits. The
leaner you get, the smaller your deficit should be.

One more point: eating under your BMR will not INITIALLY halt weight
loss, but if you continue to eat a very low amount of calories for a
prolonged period, your body will fight back

-exerpt from
http://caloriecount.about.com/clarify-maximum-calorie-deficit-ft91383

MY COMMENT: I’ve never seen that 31 calories per pound of fat burned
every 24 hours figure, however the whole theory makes sense- one ideal
calorie deficit does not fit all sizes.

This would be one quick way to take the guess work out if you are a
calorie counter.  You just need to get a body fat assessment (and I can
do that!).

Remember when referring to a calorie deficit, we are talking about a
certain calorie level below what you were doing to maintain your current
weight- including level of calorie intake balanced against total
calories expended.   Go too low or too crazy with exercise and you’ll
drop more lean tissue than you want.

Weight Loss News, Weight Loss Science calorie deficit

At the end of the 12 weeks the researchers found that those people who ate five servings a day instead of the normally recommended three servings lost more weight. In addition improvements in the risk factors for cardiovascular disease and diabetes were recorded.  -nutraingredients.com

MY COMMENT:  This has all the makings of a new best selling Dairy Diet!

Weight Loss News dairy, weight loss