the lose-a-bunch diet · the lose-a-bunch diet chapter seven: time for some coaching 55 chapter...

Lose aThe

Bunch

Diet

Same guy!

ExerciseOptional

WillpowerNotRequired

Thomas Michael

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The

Lose-a-Bunch

Diet

* * *

Read a little, lose a bunch!

Thomas Michael

Stellerite Press

Texas

Copyright © 2010 by Thomas Michael. All rights reserved worldwide.

This book or any portion thereof may not be reproduced or used inany manner whatsoever without the express written permission ofthe publisher and author except for the use of brief quotations in a

book review.

Printed in the United States of America

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v




Contents

Acknowledgement ix

Disclaimer x

Chapter One: An appointment with the Doctor 1

Chapter Two: Let's Get Started 7

Chapter Three: How Exercise Can Backfire 13

Chapter Four: Shrink Your Stomach 21

Chapter Five: Making It Easier to Take Breaks 31

Chapter Six: Bread and Butter to the Rescue 39

v

THE LOSE-A-BUNCH DIET

Chapter Seven: Time for Some Coaching 55

Chapter Eight: A Critical Moment Before You

Lose Weight 65

Chapter Nine:

Conquering the Foods You Fear 69

Chapter Ten:

Sleep Yourself Thin 91

Chapter Eleven:

Maintenance, the End of the Diet 97

Chapter Twelve:

The Biology of Dieting 101, Is Low-Carb Good or Bad? 101

Chapter Thirteen: Where to Go From Here 111

vi

CONTENTS

Extended Notes and Research 113

Notes for Figure 1:

Foods by Caloric Density, a Quick-Reference 115

Notes for Figure 2:

Pure Foods 119

Notes for Figure 3:

Foods by Density and Category, a Quick Reference 122

Research and Discussion 126

Index 149

vii

• Chapter 1 •

An Appointment With The Doctor

WHEN I WALKED into my doctor's office, the nurse

didn't even recognize me. Since my last appointment,

my weight had dropped from 230lbs to 125lbs, my blood

pressure from 154/110 to 101/64, and my pulse from 76

to 49. I'd done just what my doctor had told me to, lost

weight, and I was about to find out that nothing con-

fuses a doctor more than a patient who actually does

what he’s told. Once in the examination room, he looked

at me suspiciously, held up my chart and said, “You are

Tom.”

“I am Tom,” I said.

1


“You. Are. Tom,” he said again slowly.

“I am Tom,” I said again, assuring him that my condi-

tion was remaining stable, tom-wise. He looked like he

wanted to demand some personal identifying informa-

tion, but then realized that that's what he was already

holding in his hand.

“I lost weight,” I said helpfully, and when his chart

began to make sense, he got excited. A patient had lis-

tened to him. He looked like he might cry for a moment,

then he recovered and began asking questions to find

out how I'd done it. Unfortunately he couldn't really

cope with the answer.

“So you exercise?” he said.

“No.”

“Maybe some jogging?”

“No.”

“But you walk?”

“Well not that much.”

“But you do walk?”

“Well I walk around.”

“You walk then.”

“OK I walk.”

2

AN APPOINTMENT WITH THE DOCTOR

He wrote that down in his file, and ended the

appointment deeply satisfied. “Keep on walking,” he

said.

“Well I'll be going to my car in a moment. And later I

will get the mail.”

THE TRUTH ABOUT how I did it takes a lot more time

to recount than a few minutes in a doctor's office.

Through trial and error, and inspired by the current sci-

entific research on weight-loss, I'd developed techniques

that really worked. And the fact that they worked con-

vinced me that a lot of the advice leveled at dieters these

days is just wrong.

Specifically: No one should ever tell you you have to

be hungry. Hunger hurts, and it's unnecessary. Thin

people aren't thin because they can endure hunger.

They're thin because their appetites are just a little less

intense than yours. There are ways to acquire that

smaller appetite so that you'll no longer be forced to

choose between being hungry and gaining weight.

No one should ever tell you that some foods are off

limits. Are you really expected to spend the rest of your

life watching your friends eat whatever they want, while

3


you deprive yourself of the foods you love? Although

modern foods are dense in calories, there are ways to

make those foods work for you instead of against you.

No one should ever tell you that you have to exercise

in order to lose weight. Yes, exercise is good for you, but

it was only when I stopped that the weight came off. It's

unfair to tell an overweight person that they should

exercise, without telling them how badly exercise can

backfire.

No one should ever tell you that you have to count

calories. There are those who would have you turn each

meal into an obsessive ritual, one in which you try to

second-guess your body's needs. That's a shame, because

your body produces signals that give you all the feedback

you need to lose weight without counting calories.

No one should ever tell you that you don't have

enough willpower. Is it really fair to ask you to maintain

will-power for the rest of your life? Not only is it unfair,

it's unnecessary, because with the techniques in the

Lose-a-Bunch Diet, you won't be fighting your appetite,

you'll be controlling it.

Finally, no one should ever tell you that there's some-

thing wrong with accepting yourself as you are. Most

4

AN APPOINTMENT WITH THE DOCTOR

programs for dieting don't come right out and say it, but

they insinuate that there's something terribly wrong with

you if you're overweight. They want you to feel ashamed.

So let me state right up front that there's nothing wrong

with being overweight, and that there's no reason to feel

ashamed that your appetite is a tiny bit stronger than

the average person's. If you were living as a hunter-gath-

erer, as mother nature intended, that appetite would be

serving you well.

There are plenty of people who are overweight and

have very healthy medical stats. Society currently

shames these people into depriving themselves, just to

please others. And even if excess weight is posing some

risks to your health, if you're OK with those risks, then so

am I. It's your body and it's your business. There's noth-

ing wrong with accepting yourself as you are. But if you

do want to lose weight, this guide is here to help you. You

won't have to be hungry, you won't have to slave away in

the gym, you won't have to count calories, and best of all,

you won't have to give up chocolate.

5

• Chapter 2 •

Let's Get Started

WHEN YOUR WEIGHT won't stop climbing, you want

something that works right now. Unfortunately, there's

an endless amount of information out there, and it's

easy to waste years figuring out what works. But you

don't have to. I've already put in those years, made all

the mistakes, and figured out what works. And it's all in

this program, boiled down to six simple techniques.

Before you get started however, it's important to get

some preliminaries out of the way.

First let your doctor know what you intend to do.

Some of the techniques in this program are controver-

7


sial, so get his or her approval, and carefully read the

medical disclaimer at the beginning of the book.

Next, take a few pictures of yourself. There will come

a day when you want to show people what you've

achieved, and the pictures you don't want people to see

now will be the ones you want to show them later. If you

have any recent medical tests, store them with your

before-pictures. Don't be surprised if your blood pres-

sure improves the moment you begin losing.

Then get yourself a decent scale. The scale is a great

way to track your progress, and there's nothing more

exciting than seeing visual proof that you are losing

weight. The scale does need to give consistent readings

though, otherwise it can confuse rather than help. Try

stepping on and off your scale several times in the space

of a few minutes. Are all the readings the same? If they

are, you can trust the consistency of your scale.

Even a consistent scale, however, can get a dieter into

trouble. Say you’re losing one or two pounds a week on

average, a safe rate of weight-loss. When you step on the

scale each day, it’s very difficult to verify that you’re los-

ing weight because it’s natural for your weight to fluctu-

ate daily by as much as five pounds. Thus it can take a

8

LET'S GET STARTED

month or more before it becomes obvious that you are

losing weight successfully. In the mean time, it's very

very easy to think the scale is telling you that the diet

isn't working, when in fact it is. You can wind up getting

stressed out, making unnecessary changes, and sabotag-

ing a diet that is working. So what do you do?

One solution is to average your readings. There are

applications for smart-phones and computers that will

do this for you. Simply enter your weight for the day, and

the app will average it with those taken over the last

seven days. This averaged value is then plotted over time

showing a smooth trend in your weight rather than the

daily fluctuations; this plot is called a moving average.

To find an app that will do moving averages for you,

google "moving average" weight tracker. Or, if you're

comfortable with spreadsheets, you can plot a moving

average yourself. There's a second solution that is much

easier, but requires patience. Simply weigh yourself once

a month. This method has the benefit of freeing you

from ritual: No daily weigh-ins, no obsessing about your

weight, no stress. This is the method I used, and it

worked just fine.

9


BEFORE BEGINNING THE Lose-a-Bunch Diet, it's also

important to understand the concept of calories. No you

won't have to count them, but calories do come up occa-

sionally in later chapters, so a basic understanding is

necessary. A calorie is a unit of energy, and every bite of

food you eat contains a certain number of calories.

Those calories are what your body uses to breath, keep

your heart beating, and have long arguments with your

spouse about how to fill the dishwasher. If you eat more

calories than you burn, a surplus of calories, you'll gain

weight as fat or muscle or both. If you eat fewer calories

than you burn, a deficit of calories, you'll lose weight,

again, as fat or muscle or both.1

Thus it is that many diets focus on teaching you new

and easy ways of creating a deficit of calories. Unfortu-

nately, what they don't tell you is that although it's easy

to create a deficit, it's very difficult to maintain one

without hunger. Not only that, your body perceives the

loss of weight as a threat to survival, and begins to

release adrenaline,2 a hormone that makes you feel

stressed. Beleaguered by stress and hunger, is it any sur-

prise that so many dieters abandon their diets?

10

LET'S GET STARTED

The Lose-a-Bunch Diet takes a different approach.

Instead of trying to create a deficit of calories explicitly,

the Lose-a-Bunch Diet helps you reduce the hunger and

stress that usually accompany a deficit. Without hunger

and stress, a deficit will happen without you're having to

think too much about it.

The Lose-a-Bunch Diet consists of six techniques,

each with its own way of helping you control your

appetite. Will you have to adopt every technique? No.

Try one, and if you want to lose weight faster, just add

another. You decide how fast you want to lose. You stay

in control. Feel free to experiment, change the order of

the techniques, or adapt them to your lifestyle as you see

fit. As long as you're getting something out of the Lose-

a-Bunch Diet, it's fine to be creative. However I have

presented the six techniques in what I think is the most

logical order, and the order in which I'd coach someone.

It's also fine to combine the techniques with a diet

you might already be following. Say you've found some

benefits to following a diet low in carbohydrates, and

you'd like to continue with that diet while you try out the

techniques. That's perfectly OK. One of the great things

about the six techniques is that they're compatible with

11


many other diets. If you've already got a method that's

working, you don't have to give it up to get started with

the techniques, and that means less disruption to your

life.

OK, let's move on to the first technique. It's the easi-

est of all, because it's all about what you don't have to do.

12

• Chapter 3 •

How Exercise Can Backfire

WHAT IF ALL these years, exercise has actually been

making it harder for you to lose weight, rather than eas-

ier? Could there be an alternative to the punishment of

the gym, to the constant fear of gaining all the weight

back the minute you stop working out? There is an alter-

native, and it's going to make your life a whole lot easier.

If exercise hasn't worked for you, you are not alone.

When I was overweight, I too hoped that exercise would

make the pounds disappear. After all, the prevailing wis-

dom was that exercise was essential for losing weight, so

I toiled mightily. The result of all that effort? Nothing.

13


Exercise didn't help me shed a single pound. And as I

began to develop techniques that did work, I noticed a

curious pattern. The less I exercised, the faster I lost

weight. Was it possible that the prevailing wisdom was

wrong?

In a word, yes. There's a good reason that exercise

didn't work for me, and may not have worked for you.

Recent scientific studies show that exercise has powerful

effects on appetite, altering many of the hormones that

control hunger.3,4 But those effects are unpredictable

and vary widely depending on the individual.3,4 So exer-

cise might make you less hungry, or it might make you

more hungry. If exercise does make you hungrier, and

causes you to eat more calories than you burned during

that exercise, it will lead you to gain weight rather than

lose it.

Let's say you're one of those whose appetite is stimu-

lated by exercise. You struggle in the gym like you're sup-

posed to, but find it impossible to lose weight, or even

worse, you gain weight. Of course, the blame is placed

squarely on your shoulders: you are accused of using

exercise as an excuse to overeat, of choosing foods that

aren't nutritious enough, or of not doing enough cardio.

14

HOW EXERCISE CAN BACKFIRE

No one seems to want to blame the exercise. But for you,

the truth is that exercise is part of the problem, not the

solution.

But what if you're one of the lucky ones whose

appetite is suppressed by exercise? Can't you just use

exercise to suppress your appetite, and lose weight? Yes.

But the strategy probably won't last. If you want to know

why, just ask an athlete. Any athlete will tell you that

working out becomes an ordeal when they're losing

weight. They are by definition under-fueled, and as a

consequence they recover poorly, get sick easily, and

tend to feel psychologically run-down.5 Indeed, it's for

those reasons that athletes are often encouraged to wait

until the off-season to lose weight.6 So yes, if you're one

of the lucky ones for whom exercise suppresses appetite,

you could use exercise to help you eat less, but then

you'll probably feel miserable during workouts.

This might have happened to you in the past. Per-

haps you exercised in an attempt to lose weight, and the

first few workouts were invigorating. But then they

started feeling more like homework, and soon you began

to dread them. If you gave up, don't feel bad. Almost

everyone feels miserable when they try to exercise with-

15


out enough fuel. Yet people who are overweight are con-

tinually encouraged to exercise while losing weight,

which translates directly into exercising while under-

fueled, a recipe for endless miserable workouts.

So let's review everything that must fall into place for

exercise to be a sustainable form of weight-loss: You

have to be one of the lucky ones who's appetite is sup-

pressed by exercise. You have to be someone whose

workouts feel good despite being short of calories. You

have to have the time. You have to avoid injury and any-

thing else that would cause you to have to stop, since

you now depend on exercise to control your weight. The

odds of all those factors falling into place are very low.

So if you've ever had a difficult time making exercise

work, you can stop blaming yourself. But if exercise can

backfire so badly, what should you do? Well consider fol-

lowing Technique #1.

Technique #1: Don't try to lose weight and exercise at

the same time.

I know it sounds counterintuitive, and perhaps you're

worried that if you stop working out, you'll gain weight.

16


But that's what the next five techniques are going to

help you with, and those techniques are more effective if

exercise is not stoking your appetite. So give laziness a

chance. Lay off the gym for now, and let your appetite

die down as you begin practicing the coming techniques.

When you see that exercise isn’t really necessary to lose

weight it will be a huge relief. No more worrying about

the weight returning if you stop working out. No more

running pointlessly on the treadmill like a gerbil on a

wheel. Actually, gerbils are better off. Gerbils never think

to themselves: “I haven't been on the wheel for two days

now. I just feel like I'm losing control over my life. Look

at me. Look at my cheeks! I've got to get back on that

wheel.”

I've already covered some of the reasons for avoiding

exercise when you're trying to lose weight; the changes

in appetite, the misery of trying to work out without

enough fuel... But there's yet another good reason. In the

past, when you went on a diet and started exercising,

you never got to find out the effect of the dietary change,

by itself, on your weight. The physical activity was always

there, meddling with the outcome. By dutifully following

the advice to exercise, you were robbed of ever finding

17


out if the changes in diet might have been effective on

their own. This time around you won't come away empty

handed. As you experiment with each technique, you'll

gain a crystal-clear understanding of its effects, because

those affects will be free from the confounding influ-

ence of exercise.

But isn't exercise good for you? OK. Let me be clear,

I'm not saying that exercise isn't good for you. Exercise

does have well established benefits. But I, for one, had to

suspend those benefits in order to lose weight, and that

approach may be the key to your success as well. And

remember, you're not giving up exercise forever. When

you finish losing weight you can exercise all you want.

But imagine how satisfying it will be to do things you

want to do instead of things you have to do. And you

probably will get excited about exercise once you've lost

weight. Your new physique is going to make it more fun

to get out there and move around. You might find your-

self climbing and hiking, or maybe roughhousing with

little kids. (Note that you should know the little kids.

Don't just run into a local elementary school and start

tackling children who are trying to do long division.)

18


That's all for now about exercise. Let's move on to

Technique #2. It begins with a simple question: What if

you could reduce the size of your stomach naturally,

without expensive surgery?

19

• Chapter 4 •

Shrink Your Stomach

THE EXPERTS TELL us not to stuff ourselves; they say

we should stop eating before our stomachs feel overly

packed with food. If you've ever tried to follow that

advice, and failed, you're not alone. The urge to continue

eating, even though you feel stuffed, can be overpower-

ing. And perhaps like most people, you overfill your

stomach regularly, then feel guilty about not having

willpower.

But is it really your fault? You are descended from

people who were constantly threatened with starvation,

and who survived by binging at every opportunity. You

21


are not descended from the caveman who was con-

stantly fretting about Pleistocene portion sizes, trying to

impress upon his clan that the current trend of mam-

malian gigantism was good for survival but not for the

waistline. Careful eaters didn't make it, and the ten-

dency to binge kept your ancestors alive. So it makes

perfect sense that you still carry a strong urge to con-

tinue eating even after you've completely filled your

stomach. In the Lose-a-Bunch Diet you'll respect the

power of that urge, and let go of the expectation that

you'll suddenly have the power to stop overfilling your

stomach. Instead, with the next few techniques, you'll

gradually build up the ability to stop over-packing your

stomach.

But why avoid overfilling your stomach? Is it really

worth doing? In my experience, yes. When I finally

learned to eat without overfilling my stomach, my

appetite decreased, and it seemed like my stomach actu-

ally got smaller. Recent research suggests that not only

were those effects real, but that anyone can achieve

them. Let's take a look at some of that science.

First of all, research shows that big stomachs really

are more difficult to satisfy. If you have a smaller stom-

22

SHRINK YOUR STOMACH

ach, it takes fewer calories to make you feel content,

regardless of your weight.7 So imagine how nice it would

be to own a smaller stomach. You could eat fewer calo-

ries without feeling hungry and lose weight without any

willpower. But how do you go about getting a smaller

stomach in the first place? A study from 1996 hints at an

answer.8

A group of researchers from Columbia University

procured copious amounts of lubrication, 14 balloons,

and set out to find willing test subjects. The scientists

wanted to know whether it was true that people's stom-

achs shrink after they diet. By 1996, research had already

shown that the stomachs of overweight people were

much larger than stomachs of people of normal weight,

but no one had yet tested whether dieting can actually

cause someone's stomach to shrink. What the

researchers decided to do was measure the capacity of

people's stomachs before and after dieting. That's what

the balloons and lubrication were for. The balloons

would be inserted into the stomachs of the subjects and

inflated to measure capacity. It couldn't have been easy

to find subjects willing to have balloons inserted into

their stomachs. As a balloon approaches you, you tend

23


to feel more and more like you're at a party, until it goes

inside you, at which point that feeling diminishes dra-

matically. Despite the obstacles, the researchers eventu-

ally got hold of 14 people, and went ahead with the study

(although it's worth noting that nowhere in the study are

the subjects ever referred to as “willing”).

The investigators divided the subjects into two

groups: a group of dieters, and a control group. The

dieters had the sizes of their stomachs measured before

and after dieting, and the control group had their stom-

achs measured at the same times, but were never placed

on a diet. The researchers found that the stomachs of

the dieters shrank by 36%. The stomachs of those who

didn't diet showed no change.8

The investigators concluded that it is indeed possible

to shrink your stomach by dieting.8 But they also came to

another conclusion, one that's even more intriguing:

that the large stomachs of people who are overweight are

caused not by eating too many calories, but by stretching

the stomach repeatedly with large individual meals.8 In

fact the same researchers found that bulimics who

binge, but who are not over-weight, actually have larger

stomachs than people who are overweight.8 The implica-

24

SHRINK YOUR STOMACH

tion is that you don't have to cut calories to reduce the

size of your stomach. You just have to avoid stretching it

out for long enough that it gets a chance to shrink.

So now let's answer the questions we began with. Is it

possible to shrink your stomach? Yes. All you need is

some technique that keeps you from stretching it out. If

you succeeded in shrinking your stomach, would that

lead to a smaller appetite? Also yes, because as stated

earlier, the research shows that smaller stomachs are

easier to satisfy.7 Finally, do you have to eat fewer calo-

ries to shrink your stomach? No, because it's the physi-

cal stretching of the stomach, not the calories, that

determines the size of the stomach.

Put all these facts together and you have a brand new

strategy for losing weight, one where you ignore the

issue of calories, and instead focus only on shrinking

your stomach. Later, when your appetite has decreased,

you'll eat less without having to think about it, and never

feel any hungrier. Imagine being able to grab a pizza

with your friends, savoring every mouthful of luxurious,

cheesy, crusty goodness, without any worry or guilt. Your

new appetite is smaller, and after a slice or two you hon-

25


estly feel satisfied. You can sit back and relax and there's

no urge to go back for more.

The science says that all this may be possible, but

how do you actually do it? How do you actually avoid

stretching out your stomach long enough for it to

shrink? Well if you knew how it felt when your stomach

stretched, maybe you could avoid stretching it. And if

you've ever eaten too much during the holidays, you

probably already know how it feels. When I think of

Thanksgiving, the image that comes to mind is usually

that of the overflowing cornucopia, spilling the foods of

the harvest upon the table. I used to think this image

was a symbol of bounty. But in fact it is a warning. That

is what I look like after I've eaten myself unconscious

and passed out with my head on the table, my mouth

open, spilling half eaten sweet potatoes across the table-

cloth.

Hopefully you remember those holidays when you

felt absolutely stuffed with food, because that's what it

feels like when your stomach stretches. It's a physical

feeling of pressure and discomfort that is independent

of whether or not you still desire food. If you want your

stomach to shrink, it's that physical feeling of pressure

26

SHRINK YOUR STOMACH

which you have to avoid. Which brings us to the next

technique in the Lose-a-Bunch Diet:

Please purchase the book to read the rest

of this chapter.

Paperback on Amazon


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• Chapter 5 •

Making It Easier to Take Breaks

WE'VE ALL HAD diets that end in disaster. Usually

things go down like this: You've calculated how many

calories to consume each day and planned each meal

accordingly, but now you're finishing your last meal of

the day and it just doesn't seem like enough. On top of

that, your friend is eating a fajita right in front of you:

soft chewy tortillas, salty fried onions, cool sour cream

and hot seared beef... Finally you say to yourself “This is

impossible, I'm hungry.” And you know that you're about

to give up, and go WAY over your caloric limit for the

day.

31


Later comes guilt, and anger. “If I'd been just a little

bit stronger, could I have resisted the temptation?

What's wrong with me?” Well nothing. In fact, when you

decided the diet was impossible, you were absolutely

right. That diet made you hungry, and hunger really is

impossible to resist. If hunger has ever derailed your

diet, rest assured it wasn't your fault.

Dieters are often told that they have to endure

hunger if they want to lose weight, when in fact, the very

opposite is true. Hunger must be avoided for a diet to

work. The reason is simple: while it's possible to resist

hunger occasionally, it's not something anyone can do

for very long, and certainly not for a lifetime. It's not a

sustainable way of dieting. Luckily, you're about to say

goodbye to hunger forever.

Let's return now to the problem of shrinking your

stomach. Hopefully you're excited to get the process

started, and


of this chapter.

32


MAKING IT EASIER TO TAKE BREAKS

Paperback on Amazon


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Chapters 6 and 7 are missing from free

sample.

34

• Chapter 8 •

A Critical Moment Before You Lose

Weight

AS MORE LEFTOVERS show up on your plate, it's natu-

ral to get excited about losing weight. Losing weight is

the ultimate goal of course, but there's a critical event

that occurs before you lose any weight at all, a change

that's easy to miss if you're not looking for it. It's the

moment when you find yourself able to prevent any fur-

ther gains in weight. Maybe you're not losing weight yet,

but you can keep your weight from rising indefinitely. It

no longer happens that you suddenly find you've gained

ten extra pounds for no reason. This moment, when

65


you're suddenly able to prevent any further gains in

weight, is your first taste of being in control. And it's a

moment that's as critical to success as the ability to lose

weight itself.

Why is it so important to recognize the moment

when you are able to stop gaining weight? Because even

though you haven't lost weight yet, you've proven your-

self capable of preventing rebounds. The techniques

that are working now to prevent you from gaining weight

are the same techniques that will work later to prevent

you from rebounding. That means that every little bit of

weight you lose can be kept off. And when you lose it all

you can keep that off too. The ability to resist weight

gain is a huge achievement; it means you'll never be

robbed of your hard work again.

It also feels great, psychologically, to know that you

can keep your weight from rising. It's scary when the

numbers on the scale seem to climb uncontrollably.

There's a sense that you're running out of time to find

the right diet. But if you know you can hold your weight

in place indefinitely, that mind-set of panic disappears

completely. Suddenly you have all the time in the world

to find methods of weight-loss that work for you. Losing

66

A CRITICAL MOMENT BEFORE YOU LOSE WEIGHT

weight becomes something more like a relaxing hobby

than a race. Time becomes your friend, not your enemy.

In fact there's nothing wrong with holding your

weight steady for a while before you begin to lose weight.

Biologically, this stage marks the transition from gain-

ing to losing, a time when the body has to switch gears

in a big way. It has to activate different hormones, and

start burning different sources of fuel. By holding your

weight in one place for a while, you give your body a

chance to acclimate to the changes.


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• Chapter 9 •

Conquering the Foods You Fear

AN EXTRA 200 calories a day. That's all it takes to gain

20 pounds in a year. Two-hundred calories is not a lot of

food; it's a soda and a dinner-roll. But over a decade it

will leave you 200 pounds heavier. The worst part of it is,

there are foods that trick you into eating extra calories

on a daily basis, calories which never satisfy you and

which could be removed without making you any hun-

grier.

Which foods trick you into eating extra calories? You

know some of them very well. They're the foods that

strike fear into the heart of every dieter. If you search the

69


internet for “I binged” you'll see lots of stories like this:

“I bought a huge box of chocolates for my fiancé on

valentines day, but then I ate the whole box right before

our date, and I got sick and I couldn't tell him the truth.

So I broke up with him and became a nun.” Pizza,

cheeseburgers, salty french fries, chocolate-chip-cook-

ies, and ice-cream. These are the foods that end diets.

Why are these foods so irresistible? Because we mod-

ern humans design them that way. We make sure that

the food is an intentional mix of nutrients that you're

likely to be hungry for. Salt is mixed into the food, just

in case you have an appetite for salt. Then sugar is

mixed into the food, just in case you're craving carbohy-

drates. Then fat is mixed into the food, just in case

you're hungry for fat. Maybe water is mixed in as well, so

that if you happen to be thirsty, you'll still want the food.

The final result is a food that will taste good to you no

matter what you happen to be hungry for.

Take ice cream. If you're thirsty, it's refreshing. If you

want sweets, it's sweet. Are you hungry for something

rich and fatty? Well that's there too. Consider pizza.

Craving salt? It's plenty salty. Craving protein? There's

just enough in the cheese and pepperoni to get your

70

CONQUERING THE FOODS YOU FEAR

taste buds excited. Need carbs? The bread is loaded. Fat?

The cheese and pepperoni drip with rich, delicious fat.

Foods like ice cream and pizza are almost always irre-

sistible because they mix many basic nutrients, and

you're likely to have an appetite for at least one of those

nutrients at any given time.

On the other hand, foods that aren't so mixed are

easy to resist. Have you ever felt guilty after succumbing

to the sinful allure of unsalted chicken-breasts? Proba-

bly not. chicken-breasts are pure protein. We tend to eat

them until our appetite for protein is satisfied, and then

we stop because there are no other components mixed

in that keep us eating. I'm willing to bet that unsalted

rice, a pure carb, has never tempted you like chicken-

fried-rice, a mix of carbs, fat, protein, and salt. "Pure"

foods are just not as tempting as "mixed" foods. That's

why they never made a movie called “Like Water for

Chicken-breasts”.

So what are you going to do about mixed foods? First

of all, if you're already losing weight by following the

first four techniques, you don't have to do anything, just

enjoy your pizza. If on the other hand, you suspect that

mixed foods are making it difficult to lose weight, what

71


are your options? Well, you could avoid mixed foods

permanently, but that wouldn't be much fun, and per-

haps there's an easier approach. What if, as you ate a

mixed food, you were aware of exactly how hungry you

were for each component in the mix? The next tech-

nique, Technique #5, helps you recognize how hungry

you are for five pure components that are often mixed

together in foods: water, salt, carbohydrates, protein, and

fat. With an ability to sense what you're truly hungry for,

the problems caused by mixed foods won't be so insur-

mountable. I've already discussed one of those prob-

lems: that mixed foods are more difficult to resist. But

there's another problem that goes beyond simple temp-

tation.

The problem is this: the higher the number of com-

ponents mixed into a food, the more likely it is that you

wind up eating a component that you had no appetite

for in the first place, a component that does nothing but

supply unnecessary calories. For example, let's say you're

hungry for something salty and bready one day. In other

words, your appetite for salt is high, as is your appetite

for carbs (bread). Now let's say you eat two slices of pizza

to satisfy those appetites. The two slices of pizza have

72


626 calories, of which 284 calories come from carbs, 238

calories come from fat, and 104 calories come from pro-

tein. Now let's say that at that moment, you have no

appetite for fat. The pizza still tastes good because it has

the carbs and salt that you are hungry for. But the fat,

which you weren't hungry for, is just extra calories, calo-

ries that provide no satisfaction. In fact the fat saddles

you with 238 calories that you never would have missed

had those calories not been there.

What if the next time you were to eat pizza, your

appetites happened to be a little different than the last

time? This time it's the carbs you're not hungry for. This

time, those two slices saddle you with 284 calories of

carbs which, again, you could have avoided without any

sense of deprivation.

It happens all the time: Unnecessary calories that

sneak into your system because they're mixed with some

other components that you really ARE hungry for.

If you've ever eaten fries mostly for the salt... 365 unnecessary calories.

If you've ever drunk a soda when you were thirsty but not hungry... 155 unnecessary calories.

73


If you've ever had two scoops (one cup) of ice cream when you were looking for something sweet, but had no appetite for fat... 131 unnecessary calories from the fat.

Or god forbid you quenched your thirst with a large shake even though you weren't hungry... 678 unnec-essary calories.

Here's where the experts might say “Well stop eating

that junk food! That's the problem! Of course you can't

keep your weight down, eating all that trash!” In the past,

you might have put forth your best effort to clean up

your act. No more junk. Today you're going to have a

healthy lunch: chicken-breast and avocado wrapped in a

whole-wheat-pita. What could possibly be wrong with

that?

Well it's still a mixed food. The whole-wheat-pita

contains salt and carbs, the avocados contain fat, and

the chicken contains protein, and it's all mixed together

in every bite. If there's any component of that meal that

you're not hungry for, say the carbs in the pita, you are

still getting unnecessary calories (assuming you don't

pick the ingredients apart). It makes no difference that

the food is more nutritious or lower in calories overall.

74


It's very possible to eat healthy foods and still wind up

going way over that extra 200 calories a day, simply

because the food is mixed.

So do you have to give up mixed foods? Not at all.

But it is a good idea to take a break from them here and

there. And that's exactly what Technique #5 is: a tempo-

rary break from mixed foods that you can take whenever

you feel like. And even though those breaks are tempo-

rary, the effects are lasting. You'll gain a permanent

sense of exactly how hungry you are for each of five pure

components: carbs, protein, fat, salt, and water. What do

you gain by learning to recognize your appetites? The

opportunity to choose foods that are more in line with

those appetites. And by matching foods with your

appetites more often, you'll be reducing unnecessary

calories without giving up chocolate and pizza.


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Chapter 10 has been removed from the

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77

• Chapter 11 •

Maintenance, the End of the Diet

YOU ESTABLISHED WHICH techniques prevent

rebound, then lost weight safely and steadily until you

reached your goal. Along the way, there were many firsts:

The first time you found you could cross your legs com-

fortably. The first time you thought your car door wasn't

opened wide enough, but it was. The first time you real-

ized that people were treating you differently because

you were thinner. It's been an exciting journey, but one

day you realize you're at the weight you've always

dreamed of. It's finally OK to stop and move on with

97


your life. So how do you transition from losing weight to

maintaining weight?

By most measures, the end of the Lose-a-Bunch Diet

is the easiest phase, because all you have to do is return

to those techniques that work for preventing a rebound.

But there is one difficult thing about maintenance: it's

hard to switch gears psychologically. First, there's the

fear that


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MAINTENANCE, THE END OF THE DIET

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• Chapter 12 •

The Biology of Dieting 101,

Is Low-Carb Good or Bad?

EVEN THOUGH THE techniques have taken you where

you wanted to go, it can't hurt to learn a little more about

the biology of weight-loss. After all, modern foods are

getting more and more confusing to the body, so if you

understand how your body works, you'll always have an

advantage over the average dieter. This chapter is here to

provide a jumping-off point, a place to start if you

decide to take your education to the next level. Here I'll

cover a little biology, and discuss the pros and cons of

low-carb dieting.

101


There's more to the biology of dieting than calories. It

turns out that the body has several ways of burning

energy, several states of metabolism that are very handy

to know if you're trying to lose weight. In fact, by under-

standing four of these states, a dieter can prime his or

her body to burn fat before they even start losing weight.

So what are these four states of metabolism all about? To

get you started, here's a short lesson in biology followed

by a summary of the points most important to remem-

ber.

First of all, your body's most important source of fuel

is a sugar called glucose that is carried in the blood-

stream. In order to survive, your body continually main-

tains an optimal level of glucose in the blood.34 The body

gets that glucose from the carbohydrates in food,35 and if

that supply of dietary carbohydrates runs out, it draws

on stores of glucose in the liver.36 With glucose such an

important fuel, what happens when you wind up in a

situation where dietary glucose, (which remember comes

from carbohydrates), isn't available? What does your

body do when you have no carbs to eat, and your glucose

starts to run low?

102

THE BIOLOGY OF DIETING 101, IS LOW-CARB GOOD OR BAD?

Say you got separated from your family at Costco,

and had to survive on your own in the meat department,

with nothing to eat but Japanese Wagyu Boneless Rib-

eye Roast, Grade-A, $136.37 per pound, item #818183?

Without carbs around, you'd be fine for the first few

hours. There would still be glucose in your blood from

the last meal you ate, and that glucose would keep you

from getting hungry.37 But that glucose would also signal

your body to store nutrients.38 Some of the glucose would

be stored in your liver, reserved in case glucose became

scarce later.38 Your body would also store fat and avoid

breaking down fat that already existed on your body.39

This condition of being just fed, and of still having glu-

cose in your bloodstream, is what scientists call the “fed-

state”. And it is the first of our four states of metabolism.

That glucose in your bloodstream wouldn't last for-

ever though. Four hours later it would be exhausted, and

you'd enter the second state of metabolism, called

glycogenolysis.36,40 Your body would now be forced to tap

the reserve of glucose in your liver. In order to conserve

glucose, many organs would now switch from using glu-

cose as fuel to using fat as fuel.41,38 That fat could come

from the meat you're eating, or from your body's stores

103


of fat, which are now primed to be broken down and

used.

Twenty hours later, with your liver's reserve of glucose

gone, your body would enter a third state of metabolism,

called gluconeogenesis.42,40 In this state, your body would

start to make glucose out of protein.42 To get that protein,

your muscles would be broken down, but you could stall

the loss of muscle if you got your protein from Japanese

Wagyu Boneless Rib-eye Roast, Grade-A, $136.37 per

pound.43,44,45

After a week or two without dietary glucose, as you

began to settle into your new life in the meat depart-

ment of Costco, your body would shift into a fourth and

final state, called ketosis.46 In this state, even your brain

would curb it's use of glucose by switching to fat as a

supplemental source of fuel.46

When your family finally found you (they'd been off

looking at snorkels), you'd still be alive and well, and

you'd describe to them how you fought to survive, with

nothing to eat but $2,863 worth of prime, well marbled,

delicious Japanese Wagyu Beef, item #818183. You may

want to explain to your family that $2,863 is a small

price to pay for a valuable lesson in human metabolism.

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THE BIOLOGY OF DIETING 101, IS LOW-CARB GOOD OR BAD?

The example above was pretty detailed, so here's a

simpler summary of the four states you passed through

when the carbs ran out.

STATE 1: Just after eating food containing glucose. . .Glucose from food was still available in your blood. Your body stored fat, and resisted burning it. You weren't hungry.

STATE 2: Four hours after last glucose. . .Your liver supplied the glucose. Your body burned fat.

STATE 3: Twenty hours after last glucose. . .Your liver's supply of glucose was now exhausted. Your body burned fat. But you burned muscle too.

STATE 4: One to two weeks after last glucose. . .Your brain began to burn fat. You burned more fat here than in the previous states.

Now, what's so interesting about those four states? Well

here's the big revelation: carbs, not a deficit of calories,

determined the state of your metabolism.


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• Chapter 13 •

Where to Go From Here

YOU'RE FINISHED WITH the Lose-a-Bunch program,

and hopefully finished with some other things as well:

finished counting calories, finished punishing yourself

with exercise, finished feeling trapped between guilt and

hunger. Those frustrations are over, and there's a lot to

look forward to, like biting into a melty deep-dish pizza,

knowing that your tiny stomach will keep you from

overeating.

Although you're done with the program, you might

want to skim the extended section that comes next. It

111


has deeper explanations of the charts, as well as

research, notes, and links to resources online.

If you want to find me on the web, please visit:

• www.loseabunch.com

• www.facebook.com/loseabunch

• twitter.com/loseabunch

Finally let me just say that I know it can be difficult to

think about your weight all the time, and as I said

before, there's nothing wrong with accepting yourself as

you are. However, should you need it, this guide is

always here to help.

112




Extended Notes

and

Research

* * *

113

Notes for Figures 1 and 2 have been removed from thefree sample

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Notes for Figure 3Foods by Density and Category, a Quick Reference

• This chart shows both the density of foods and their categories. It's a good reference for those following any (or all) of the first 5 techniques, but is especially useful for dieters following Technique #4and Technique #5. Once you get going on the Lose-a-Bunch Diet, thisis really the only chart you need. It's a good one to print and hang on the fridge.

• You can print out this chart by visiting http://loseabunch.com/downloads.html.

• You can download the data for the foods on this chart at http://www.loseabunch.com/downloads.html. See citation48 for more information.

• The chart is also helpful if you'd like to experiment with a diet low in carbohydrates. All you have to do is favor the categories for fat and protein. See the section on low-carbing in Chapter 12 for more information on low-carbing.

• Note that the category for mixed foods tends to contain fast-foods, restaurant-foods, and foods people tend to binge on.

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Research and Discussion

1Chaston, T. B., Dixon, J. B., & O’Brien, P. E. (2006). Changes in fat-free mass during significant weight loss: a systematic review. International Journal of Obesity, 31(5), 743–750. https://doi.org/10.1038/sj.ijo.0803483

You always lose some muscle when you lose weight. This study surveyed many types of diets to see what percentage of the weight lost was lean tissue, also known as Fat Free Mass. From the Results, in the section marked Dietary and Behavioral Weight Loss Interventions:

"Median (IQR) %FFML for LCDs, VLCDs and VLCDs with exercise was 14.0 . . ., 23.4, . . . and 22.5 . . . % of weight loss, respectively."

In other words

• For Low Calorie Diets, 14% of the weight lost was lean on average.

• For Very Low Calorie Diets, 23.4% of the weight lost was lean on average.

• For Very Low Calorie Diets with Exercise, 22.5% percent of weight lostwas lean on average.

Figure 1 provides a nice summary. LCD means Low Calorie Diet. VLCD means Very Low Calorie Diet, and %FFML means Percent Fat Free Mass, ie the percent of lost weight that was lean tissue.

126

RESEARCH AND DISCUSSION

2Wikipedia contributors. (2015, September 2). Starvation response. In Wikipedia, the free encyclopedia. Retrieved from https://en.wikipedia.org/w/index.php?title=Starvation_response&oldid=679087837#Biochemistry

During starvation . . .

"Initially, the level of insulin in circulation drops and the levels of glucagon, epinephrine and norepinephrine rise".

Epinephrine is another name for adrenaline.

3Blundell, J. E., Gibbons, C., Caudwell, P., Finlayson, G., & Hopkins, M. (2015). Appetite control and energy balance: impact of exercise. Obesity Reviews: An Official Journal of the International Association for the Study of Obesity, 16 Suppl 1, 67–76. http://doi.org/10.1111/obr.12257

127


From the Summary

"Not everyone performing regular exercise will lose weight and several investigations have demonstrated a huge individual variability in the response to exercise regimes."

"... exercise will impact on the biological mechanisms controlling appetite.It is becoming recognized that the major infuences on the expression of appetite arise from fat-free mass and fat mass, resting metabolic rate, gastric adjustment to ingested food, changes in episodic peptides including insulin, ghrelin, cholecystokinin, glucagon-like peptide-1 and Peptide YY, as well as tonic peptides such as leptin. Moreover, there is evidence that exercise will infuence all of these components that, in turn,will infuence the drive to eat through the modulation of hunger (a conscious sensation refecting a mental urge to eat) and adjustments in postprandial satiety via an interaction with food composition."

"The specifc actions of exercise on each physiological component will vary in strength from person to person (according to individual physiological characteristics) and with the intensity and duration of exercise. Therefore, individual responses to exercise will be highly variableand diffcult to predict."

4King, N. A., Horner, K., Hills, A. P., Byrne, N. M., Wood, R. E., Bryant, E., …Blundell, J. E. (2013). The Interaction Between Exercise, Appetite, and Food Intake Implications for Weight Control. American Journal of Lifestyle Medicine, 7(4), 265–273. http://doi.org/10.1177/1559827613475584

5Dr. Pamela Hinton. (2005, September). Running on Empty. Training & Conditioning, 15(6). Retrieved from http://training-conditioning.com/2007/03/10/running_on_empty/index.php

In the section on consequences she says

128


"With three out of four athletes consuming less fuel than they need, whathappens to their health and performance? In short, they're more frequently ill or injured, they can't train to their potential or recover between workouts, and they feel psychologically run-down or even depressed. And because an under-fed brain has trouble concentrating, academic performance can suffer as well."

6Brown, E. (2012, October 8). Running and Weight Loss: How to Safely Lose Weight Without Sacrificing Your Training. Retrieved June 6, 2016, from https://runnersconnect.net/running-nutrition-articles/running-and-weight-loss/

" . . . weight loss and changes to body composition should be undertaken in the off-season or early on in the competitive year before hard trainingand competitions begin."

7Delgado-Aros, S., Cremonini, F., Castillo, J. E., Chial, H. J., Burton, D. D., Ferber, I., & Camilleri, M. (2004). Independent influences of body mass and gastric volumes on satiation in humans. Gastroenterology, 126(2), 432–440. Retrieved from http://www.ncbi.nlm.nih.gov/pubmed/14762780

In the results-section they state:

"Increased fasting gastric volume was not associated with body mass index or height, but it was signifcantly associated with delayed satiation.An increase of 50 mL in the fasting gastric volume was associated with 114 +/- 32 kcal (479 +/- 134 kJ) more ingested at maximum satiation."

8Geliebter, A., Schachter, S., Lohmann-Walter, C., Feldman, H., & Hashim,S. A. (1996). Reduced stomach capacity in obese subjects after dieting. The American Journal of Clinical Nutrition, 63(2), 170–173. Retrieved from http://ajcn.nutrition.org/content/63/2/170

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From the abstract:

"Subjects in the diet group, who lost a mean of 9.1 kg, showed a 27% reduction in gastric capacity based on the frst index (P = 0.004) and a 36% reduction based on the second index (P = 0.006). . . . The results demonstrate a reduction in gastric capacity in obese subjects after a restricted diet"

From the full-text, in the section labeled "Discussion":

"The results show that gastric capacity . . . can be reduced by a period of restrictive dieting . . . The second index, based on gastric-wall compliance, confrms that the effect is not merely subjective and is due toreduced distensibility of the stomach wall, with increased resistance to being stretched."

"Although the consumption of large meals probably initiates the process of increasing gastric capacity, a large gastric capacity may in turn contribute further to ingestion of large meals. . . . A stomach with a largecapacity may require a larger meal to induce the same level of subjective fullness as a stomach of smaller capacity."

"Most likely, it is not obesity per se that promotes a large gastric capacity. . . Rather, the main factor is probably the overeating associated with obesity. Moreover, it is probably the repeated ingestion of large individual meals rather than total daily food intake that is responsible, because we have found enlarged gastric capacity in normal-weight bulimic subjects who engage in periodic binge eating or ingestion of very large meals. Indeed, the gastric capacity of the bulimic subjects was even larger than that of obese subjects of comparable age and sex."

9US Department of Agriculture, Agricultural Research Service, & NutrientData Laboratory. (2016, May). National Nutrient Database for Standard Reference Release 28. Version Current: September 2015, slightly revised May 2016. Retrieved July 11, 2016, from https://ndb.nal.usda.gov/ndb/foods

130


10Link Snacks, Inc. (n.d.). Original Beef Jerky. Retrieved August 20, 2016, from http://www.jacklinks.com/snacks/jerky/original-beef-jerky

11Naked Nutrition. (2016). Grass Fed Whey Protein Powder | Naked Whey - 5lb. Retrieved August 20, 2016, from http://nkdnutrition.com/products/grass-fed-whey-protein-powder

12Health Canada, H. P. and F. B. (2012, April 29). Canadian Nutrient File Search Engine Online. Retrieved August 20, 2016, from https://food-nutrition.canada.ca/cnf-fce/

13HELLMANN’S. (2016, January 28). Hellmann’s, Real Mayonnaise 11.5 fl oz | SmartLabel™. Retrieved August 20, 2016, from https://smartlabel.labelinsight.com/product/2676445/nutrition

14Luther’s Smokehouse. (n.d.). Nutrition Data for Beef Jerky Mild. Retrieved August 20, 2016, from http://www.jerkyusa.com/mild.html

15Beardsley, E. (2011, August 6). French Are Getting Fatter, Too. Retrieved August 23, 2016, from http://www.npr.org/2011/08/06/139042221/the-french-are-getting-fatter-too

" . . . obesity is growing. Nearly 14 percent of the French adult population is now obese, compared with 8 percent just 10 years ago"

16World Health Organization (2015, January). WHO | Obesity and overweight. Retrieved December 10, 2015, from http://www.who.int/mediacentre/factsheets/fs311/en/

131


17Milton, K. (2000). Hunter-gatherer diets—a different perspective, 71(3), 665–667. http://ajcn.nutrition.org/content/71/3/665.full

"In the natural environment, energy-dense, highly digestible foods of anytype are generally rare."

18Eaton, S. B., Eaton, S. B., & Konner, M. J. (1997). Paleolithic nutrition revisited: a twelve-year retrospective on its nature and implications, 51(4), 207–216. http://www.ncbi.nlm.nih.gov/pubmed/9104571

My conclusion that hunter-gathers probably stretched their stomachs isbased on the fact that hunter-gatherers had to eat far more calories than modern humans, but were restricted to foods of far lower density.

In Table 3 in the full text, the authors show the intake of hunter-gatherers to be around 3000kcal per day, which is much higher than the intake of people in the modern USA, who consume between 1750-2500/day. Meanwhile, in Table 2, the authors show that hunter gatherersconsumed foods with a density of calories in the range of 109kcal/100g (for foods from plants) to 126kcal/100g (for foods from animals). These are very low densities, comparable to foods on my chart (Fig 1) with a density of just above 1.

19Kahan, S., Gielen, A. C., Fagan, P. J., & Green, L. W. (2014). Health BehaviorChange in Populations. JHU Press.

From page 241, in the section labeled Energy Density . . .

"Modern foods, particularly processed foods, tend to be more calorie-dense than traditional foods, such as vegetables and fruits; that is, they are (signifcantly) higher in calories for a given volume of food. Increased water and fber content lower the energy density, since they contribute to the weight and volume of the food but do not contain calories"

132


20Yang, Q. (2010). Gain weight by “going diet?” Artificial sweeteners and the neurobiology of sugar cravings, 83(2), 101–108. Retrieved from http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2892765/

From the section labeled "Neuronal responses to artificial sweeteners" in the full text

"Increasing evidence suggests that artifcial sweeteners do not activate the food reward pathways in the same fashion as natural sweeteners. Lack of caloric contribution generally eliminates the postingestive component."

21Bowen, R. (2005, August 28). Control of Gastric Emptying. Retrieved December 13, 2015, from http://www.vivo.colostate.edu/hbooks/pathphys/digestion/stomach/emptying.html

"After consuming a typical solid meal, there is a lag time of 20 to 30 minutes in which there is minimal gastric emptying. This is followed by aphase in which the rate of emptying is roughly linear. In contrast, liquidsare generally transported out of the stomach at an exponential rate."

22Minnesota Starvation Experiment. (2016, August 2). In Wikipedia, the free encyclopedia. Retrieved from https://en.wikipedia.org/w/index.php?title=Minnesota_Starvation_Experiment&oldid=732709593

From section labeled "Results"

"Among the conclusions from the study was the confrmation that prolonged semi-starvation produces signifcant increases in depression, hysteria and hypochondriasis as measured using the Minnesota Multiphasic Personality Inventory. Indeed, most of the subjects experienced periods of severe emotional distress and depression. There were extreme reactions to the psychological effects during the experiment including self-mutilation (one subject amputated three fngers of his

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hand with an axe, though the subject was unsure if he had done so intentionally or accidentally). Participants exhibited a preoccupation with food, both during the starvation period and the rehabilitation phase. Sexual interest was drastically reduced, and the volunteers showed signs of social withdrawal and isolation."

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Index

adrenaline, 10

artificial sweeteners, 57

biology of dieting, 102

calories,

deficit, 10

defined, 10

density, 44

how mixed foods trick you, 72

the Lose-a-Bunch approach, 11

carbonation, 58

disclaimer, 8, x

exercise,

after the diet, 99

appetite, effects on, 14

during the diet, 16, 56

fat, fear of, 48

four states of metabolism, 102, 105

gerbils, large cheeks of, 17

gluconeogenesis, 104, 144-147

glucose, 102

glycogenolysis, 103, 141, 144

ketosis, 104, 147

leptin, 92

liver, 102-105, 141-145

low carbing,

how to lower appetite for carbs, 107

pros and cons, 109

metabolism, 102

mixed foods, 70

muscle,

breakdown during low-carb, 104

rebuilding after weight-loss, 98

pure foods, 71

rebounds,

and weight stabilization, 66

making a plan to prevent, 67

salt, 72

scale, how to use, 8

shrinking stomach,

breaks from meals, 27

pressure, how to learn to feel it, 27

science, 22

sleep,

and leptin, 92

and quick weight loss, 61

spies, Russian, betrayal of, fries, French, 36

technique #1, 16

technique #2, 27

technique #3, 34

technique #4, 40

technique #5, 75

technique #6, 94

water,

one of the five pure foods, 72

pumping water and dieting, 61

quenching thirst before meals, 59

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