CHAPTER 10 - THE CONVENTIONAL LOW-CALORIE REDUCING DIET
*134 this diet will safely reduce a normal person at a rate of not over 2 pounds each week, it is a system of constructive reduction which creates no deficiency, save in calories. the diet is balanced in protein intake and contains enough fat and carbohydrate to keep body function unimpaired. by the code system employed and the lists of foods, the need of set menus is eliminated and there is no need for counting calories.
every effort has been made to keep vitamin-mineral intake as high as possible. however, a diet below 2,400 calories is very likely to be deficient in vitamins and minerals - a risk inherent in reducing the gross intake of food. it is recommended therefore that this diet be supplemented. this will not interfere with weight reduction but will help to avoid deficiencies of the type which have made reduction hazardous in the past.
a good way to die young is to reduce too quickly. on this diet, which permits much more generous meals than most, a normal person should lose about 6 pounds a month. on it, some of the author's readers and radio listeners have lost a much as 150 pounds - safely, sanely and without discomfort.
*135 Breakfast
1 serving of fruit
1 egg or egg substitute
.5 slice (thin)whole wheat toast with .5 level tsp. butter
or
1 glass of skimmed milk
1 cup of coffee or tea (optional; no sugar, cream or milk)
Eggs and Egg Substitutes
Prepare your egg in one of the following ways:
Plain omelet
Poached
Soft-boiled
hard-boiled
Raw
Substitutes for 1 egg:
Cottage Cheese (4 Tbs)
Lamb chop (1 small, lean
Lamb chop (1 small, lean)
Lamb kidney(10
Calves Liver (2OZ)
Mutton Chop (1 small, lean)
Buttermik (1 glass)
Skimmed milk (1 glass)
Lunch
1 helping of lean meat, fish, fowl or meat substitute
1 vegetable from Vegetable List A
1 salad (from salad list
1 serving of fruit or dessert
1 glass of skim milk or buttermilk
1 cup of coffee or tea (optional; no sugar, cream or milk)
*136 Meat Substitutes
Cottage cheese (2/3 cup)
1 helping of lean meat, fish, fowl, or meat substitute
2 vegetables from Vegetable List A plus 1 from Vegetable list B
OR
1 vegetable from vegetable List A plus 1 from Vegetable List B
PLUS
1 helping of salad (Salad List)
1 portion of fruit or dessert
Coffee or tea (no sugar, cream or milk)
Soup List
Consomme
Clear vegetable soup
Beef broth
Chicken, mutton broth
other clear soups
note: no creamed soups, none with milk or containing vegetables, meat or cereals.
*137 Fruit List
orange (small)
Grapefruit (1/2 medium)
Apple (1 small)
Pineapple (2 average slices)
Peach (1)
Cantaloupe (1/2 medium)
Melons (2 in. section of avverage-size melon)
Tangerines (1 large)
Berries (1/2 cup)
Apricots (2 medium)
Grapes (12)
Cherries(10)
Pear(1 medium)
Plums(2)
Nectarines(3)
Persimmon(1/2 small)
Fruit Juices: Grapefruit, Orange (unsweetened; 6 oz or 3/4 of water glass)
Vegetable list A
Asparagus (fresh or canned; 8)
Stringbeans(1/2 cup)
Wax beans (1/2 cup
Beet greens (2 heaping Tbs.)
Broccoli (1 5" stalk)
Brussels sprouts (1.2 cup)
Cabbage, cooked (1/2 cup)
Cabbage, raw (3/4 cup, shredded)
Cauliflower (1/2 cup)
Celery (5 stalks)
Chard (1/2 cup)
*138 Chicory (1/2 cup)
Eggplant (1/2 cup)
Endive(10 medium stalks)
Green pepper (1 medium)
Kohlrabi (2 heaping Tbs)
Leeks, chopped (1/3 cup)
Lettuce (10 leaves)
Radishes (5 medium)
Sauerkraut (1/2 cup)
Spinach (1/2 cup)
Tomatoes, fresh (1)
Tomatoes, canned (1/2 cup)
Tomato juice (4 oz.; 1/2 cup)
Watercress (10 pieces)
Vegetable B
Beets (2 heaping Tbs.)
Carrots (e heaping Tbs.)
Chives (6)
Dandelion greens (3 heaping Tbs)
Kale (2 heaping Tbs.)
Onion (1 , small size)
Parsnips (2 heaping Tbs.)
peas (2 heaping Tbs.)
pumpkin (3 heaping Tbs.)
Rutabaga (2 heaping Tbs.)
Squash (2 heaping Tbs.)
Turnips (2 heaping Tbs.)
Meat List
Lean beefsteak (1/4lb., about 1' thick, 2.5', square)
Roast beef (2 slices, about 3' square, 1/4' thick)
Beef liver ((1 slice, 3' square, 1/2 ' thick)
*139 Beef tongue (2 average slices)
Beef kidney (1/4 lb.)
Hamburger (1/4 lb.)
Calf's liver (1/4 lb.)
Lamb kidney (2, average size)
Lamb chop (2, medium size)
Roast lamb (1 slice, 3 1/2' square, 1/4' thick
Mutton chop (2 medium size)
Boiled mutton (1 slice, 4' square, 1/2' thick)
Roast Veal (1 slice, 3'x2', 1/4' thick
Veal cutlet (1 average size)
Veal kidney (2, average size)
Chicken, white meat ( 2 slices, 4' square, cut very thin)
Chicken, broiler (1/2 medium size)
Chicken gizzards (2, average size)
(def - either the inner area of an animal that is involved in digestion of food or, more generally referring to innards)
Chicken livers (2 whole medium size)
Fish List
Sea bass (1/4 lb)
Bluefish "
Cod, fresh or salt (1/4 lb. to 1/2 lb. )
Flounder (")
Haddock (")
Halibut (1/4 lb)
Kingfish ('')
Pike (")
Porgy )")
Red snapper (")
Scallops (2/3 cup, raw measurement)
Shrimp (")
Smelt (1/4 lb)
Weakfish (")
Clams, round (10-12)
Crabmeat (1 crab or 3/4 cup flakes)
Lobster (1/2 small lobster or 1 cup flakes)
*140 Mussels (4 large or 8 small)
Oysters (12 large)
Salads
Tossed greens Watercress, lettuce, tomato
Radish and watercress
Chef's salad
Pimento and greens
baked stuffed tomato, with cottage cheese and chopped celery
if butter is omitted from vegetables at lunch, 1 or 2 teaspoonfuls of salad dressing may be used, divide dressing between lunch and dinner salads. two daily are a good idea, for they increase your feeling of satiety.
Deserts
other than low-carbohydrate fruits such as strawberries and most of the melons, there is no such thing as a low-calorie dessert which a nutritionist with a conscience can recommend. (I'm not about to feed you on gelatin, colored with coal-tar dyes, artificially flavored and sweetened). whole gelatin, with added low-carbohydrate fruits, may occasionally be used. if you wish to chance occasional use of saccharin, you will find that low-calorie gingerale added to nonfat mild powder will help slake the sweet tooth. but if you must use artificially sweetened desserts and drinks, do it with discretion, for abuse of saccharin, in the light of all the evidence, is gambling, particularly for me. if temptation is the only thing you can't resist, some of the following devices for controlling appetite should help you.
*141 Hunger Halters
there are nutritional techniques to cope with the yen for sweets and there are effective behavior modifiers which help to keep you from overeating. in the heath food stores, you will find unsweetened protein powders and tablets. you will note that I did Not mention the protein liquids. the omission is thoughtful. many (I think virtually all) of these are 'collagen' - which is a fancy disguise for gelatin. gelatin is not a complete protein and doesn't really slake appetite. (if it did, the French Revolution might have been averted, for they tried to satisfy the starving public with gelatin and necessarily failed.)
the protein concentrates are sometimes 'sweetened' with vanilla flavor . this does give the illusion of sweetness, if you must have that . a small amount of the powder in water or, better yet, the Chewing of a few protein tablets between meals will do double duty in controlling appetite, for it satisfies the urge to snake non something and tends to keep the blood sugar from sagging - which is the trigger for appetite in many people.
another nutritional aid is bran. 500 mg of bran in a tablet - again, chewed - yields a surprising satiety effect and adds the dividend of avoiding the constipation which sometimes occurs when food intake is sharply reduced. See 'Diet versus Constipation in appendix C for explicit instructions on using bran, for other supplements see chapter 12.
a technique of major benefit to dieters is behavior modification. certain characteristics of overeaters make reduction of food intake difficult for them. they don't chew enough ; they gulp; they don't really taste food; they tend to read or watch TV or listen to radio when they eat. CHEW THOROUGHLY AND SLOWLY. direct your attention to what you're doing, which means bypassing TV and other diversions while eating. COUNT 10 BEFORE YOU MOVE YOUR FORK FROM PLATE TO MOUTH, AND CHEW EACH MOUTHFUL 10 TIMES. really concentrate on tasting what you're eating. as simple as these measures are , they help.
finally, Don't use the appetite-depressant drugs. I don't want to write a whole chapter, which would be required, to give you
*142 all the reasons for this piece of advice and will confine myself to the reasons for this piece of advice and will confine myself to the note that a good part of the action of these dangerous medications comes from their depressing effect on the sense of smell. (when your sense of smell is acute, you're more inclined to overeat.) if you must interfere with that, use an inhaler containing one of the amphetamine-type drugs. there is not point in upsetting the whole body when your target is your nose alone.
CHAPTER 11 - THE LOW-CARBOHYDRATE DIET
lesson #1: a low carbohydrate diet is a real economic threat to bakers of bread and processors of sugar, cereals. and grains. when you read hysterical descriptions of such diets as being radical or dangerous, be sure to ascertain the credentials of the critics. you'll find many of them associated, directly or indirectly, with manufacturers of high-carbohydrate foods ranging from cornflakes to soda pop and candy. a conventional 1,200-calorie reducing diet contains 150 grams of carbohydrate. a low carbohydrate diet contains about 60 grams. that difference doesn't license hysteria.
Lesson #2: your first step is to provide yourself with a handbook listing the carbohydrate values of foods. I've published one and there are many others available, most of them in inexpensive paperback form. you need this for the break-in period when you are learning to hold your carbohydrate intake down. i know you think you're are hidden traps in today's marketplace. few would suspect the high sugar content of ketchup or the presence of sugar in canned green peas or the fact that Shake 'n Bake is about 50% sugar. most people are astonished to learn that the nondairy 'creamers' are 65% sugar and
*144 that there is sugar added to some brands of salt. take nothing for granted, for what you miss will surface on your hips. get the handbook.
Lesson#3: count your carbohydrate grams before each meal, your objective is to stay within range of 60 grams of carbohydrate a day. that isn't as easy as it sounds, util you begin to learn and can select foods 'by reflex'. early you will discover that a glass of pineapple and other fruits which are astonishingly high in sugar, you will learn to eat open-faced sandwiches, thereby avoiding one slice of bread and doubling up on the protein - the cheese, meat, fish, fowl, or whatever constitutes the 'filling' of the sandwich. and 'filling' is a well-chosen word, for adequate protein intake, rarely provide by ordinary sandwiches, does 'stick to the ribs'. (Would you accept the ham in a ham sandwich as a portion, say for lunch, if it were served without bread?) you will learn to reach for a bit of cheese instead of a cookie and you will drop breakfast cereals in favor of protein foods at breakfast.
the 60 gram figure isn't critical; it's a starting point and reflects my conservative approach. some people thrive on less; some grow weak and irritable when intake goes down to 20 or 40 grams, and some require more than 60.
the diet specifies 5 teaspoons of vegetable oil daily. some people take it like medicine, by the spoonful and some try to use capsules, though that will call for an inordinate number of doses. most find the vegetable oil enjoyable in it normal habitat - on salads. this intake is a Must, for reasons I've already explained. don't use the oil fro frying. while there is nothing wrong with properly fried food as such, the heat may change the oil chemically, depriving you of the property for which it is being recommended: that of expediting weight loss and directing the loss toward the problem areas.
this diet is for healthy people. it isn't intended for those whose physicians have ordered low-fat menus. it is divided into 6 meals for the good reason that this helps weight loss and weight control,
*145 and aids in normalizing the body's handling of both sugar and fats. it is also a formidable help for those who can resist anything but temptation, for there is little incentive to cheat when you are never fare away in time from a snack or a meal.
when first i experimented with the low-carbohydrate diet about 15 years ago, i specified margarine as a spread since it's made from vegetable oil. however, my good friend Dr. Richard Passwater has pointed out that there is an abnormal concentration of an abnormal type of fat in modern margarine which actually harms rather than protects the arteries. if you elect to use margarine, I'd prefer that you confine yourself to 1 teaspoonful daily, using vegetable oil to make up the rest of the 5-teaspoon-quota. when you buy vegetable oil, be sure it is free of BHA, BHT and other additives. while there is no essential difference in supermarket versus health food store oils (they are all over-processed, those in the heath food stores usually are additive-free.
the typical low-carbohydrate menu which follows can be adapted to your own habits, so long as you stay within its limitations. this is to say that you can substitute any protein for any protein, but you can't replace a protein with a fat or sugar or starch. you can substitute one vegetable oil for another and you can substitute one starch for another. (this doesn't contradict what i wrote before about different physiological effects of the same amounts of different starches. those differences are in your chemistry more than in the foods. ) you cant't use sugar as a substitute for starch and that includes any type of sugar. there is no form of that much abused food which isn't dangerous in high dosage and that includes white, yellow, brown, raw and turbinado sugars, as well as honey, fructose molasses and maple syrup. sugar is sugar.
in adapting the menu to your own life-style, keep in mind that limitation of gross carbohydrate intake is the active principle in this diet. 10 grams more or less of carbohydrate daily will not prove crucial, but grater deviations from the 60 gram level may be significant, speeding weight loss if lower and retarding it if higher. your subjective feeling of well-being may vary with such
*146 changes. how you feel and the verdict on your scale will be the ultimate arbiters of the correctness of the diet for you.
consistency in using the diet is crucial. consistency in weight loss Isn't crucial. weigh yourself once a week, lest daily fluctuations unnecessarily plunge you into euphoria or depression.
Sample Low-Carbohydrate Menu
Breakfast
small orange or half grapefruit
poached egg with sausages (2; no BHT, BHA, or other preservatives) 1/2 slice of whole-wheat or other whole-grain bread, with 1/2 tsp. of margarine or if preferred, 1 level tsp. mayonnaise
beverage of choice - coffee, decaffeinated coffee, herb or regular tea. cream if desired; no sugar.
Morning Snack
I cup skimmed milk
1/4 cup creamed cottage cheese If bran is being used, 1 tsp. coarse bran may be stirred into cheese.
Lunch
Clear soup (optional)\Chicken or tunafish salad. use 4 oz. protein food, 1 tsp. mayonnaise, romaine or bibb lettuce, chicory or escarole (unlimited amounts) plus chopped scallion, slice tomato.
any vegetable from approved list.
brown rice crackers (..equivalent to 1 slice bread) if you did not use margarine at breakfast, 1/2 tsp. can be used, in lieu of this, any nut butter can be used, 1/2 tsp. don't overdo -nuts are high in protein and polyunsaturated fat, but contain considerable carbohydrate.
beverage of choice
Afternoon Booster
1/2 cup plain yogurt. if not using bran tablets, coarse bran may be stirred in.
cheese, natural, not processed, not cheese spread, 1 oz. on 1 small whole-wheat cracker
Dinner
Clear soup (optional)
4oz. tomato juice
steak or chops or hambuger or fish (1/4 lb. cooked weight)
approved vegetable
tossed salad, vinegar and oil dressing.
Strawberries, with Half & Half if desired
Beverage of choice
Evening Snack
1/2 cup skimmed milk or plain yogurt (bran addition optional in yogurt)
1 oz. any leftover chicken, cheese, met, fish or 1 tsp. peanut of other nut butter on 2 brown crackers.
Approved Vegetables
Vegetables marked with an asterisk are good sources of Vitamin C, often rich in other nutritional values and should be emphasized if they please your palate. of course, the vitamins in your multiple vitamin supplement will protect you even if you're determined not to eat anything that's good for you.
asparagus, avocado, *beet greens, *broccoli, brussels sprouts, cabbage, celery, *chard', chicory, *collards, cucumbers , *dandelion, eggplant, endive, escarole, green pepper, green or wax beans, *kale, kohlrabi, leeks, lettuce, mushrooms, *mustard, radishes, sauerkraut, *spinach, string beans, summer squash, tomatoes, tomato juice, *turnip greens, watercress.
Approved Fruits
take 2 servings of fruit daily, in amounts listed. those marked with an asterisk are good sources of Vitamin C. fresh, canned, cooked, or frozen fruits may be used, if they're free of added sugar - artificially sweetened fruit is okay, though. don't peel fresh fruit - peels are fiber sources.
apple (small), applesauce (1/2 cup), apricots, fresh ( 2 medium), Apricots, dried (4 halves)
banana (1/2 small), blackberries(1/2 cup), blueberries (2/3 cup), *cantaloupe (1/4 of 6 in. melon),
cherries (10 large), cranberries (1 cup), dates (2), figs, fresh (2 large), figs, dried (1 small), *grapefruit (1/2 small), *grapefruit juice (1/2 cup), grapes (12 large), grape juice (1/4 cup), honeydew melon (1/8 medium), honeydew melon (1/8 medium), mango (1 small), Nectarine (1 medium), *orange (1 small), *orange juice (1/2 cup), papaya (1/3 medium), peach (1 medium), pear (1 small), persimmon (1/2 small), pineapple((1/2 cup), pineapple juice (1/3 cup), plums (2 medium), prunes (2 medium), raspberries (1 cup), rhubarb (1 cup), *strawberries (1 cup), tangerine (1 cup), watermelon (1 cup)
all fruits and vegetables, whether served uncooked or cooked, peeled or unpeeled, should be thoroughly washed before consumption. pesticide residues help no one and can be reduced significantly by washing.
protein substitutions may be made as follows. a quarter of a cup of creamed or uncreamed cottage cheese, farmer cheese or pot cheese may be substituted for 1 ounce of meat. approximately 2 ounces of meat, raw weight, may be replaced with 1 egg. an ounce of cheddar or other American-type cheese, or the equivalent
*150 in other types, can replace about 2 ounces of meat, raw weight. peanut butter is a good source of protein, but it is also a good source of carbohydrate,and the commercial varieties contain saturated fat. even if it'[s one of your favorite snackfoods, eat no more than one tablespoon of peanut butter weekly.
CHAPTER 12 - SUPPLEMENTS TO REDUCING DIETS.
*151 multiple-vitamin-mineral supplements, frequently combined in the same capsule or tablet, are widely available from many manufacturers.
megavitamin potencies are not necessary, for our objective is to protect you against deficiency. with such supplements, it is desirable to use an additional Vitamin B Complex concentrate. desiccated liver is good choice. the carbohydrate content of brewer's yeast makes this ordinarily excellent supplement, undesirable with a low-carbohydrate or restricted calorie diet a Vitamin B Complex capsule or tablet will be a helpful addition...
Bran is more effective i the coarse rather than the finely ground form. either form may be obtained in tablets as well as 'loose'. a detailed description of the way in which to introduce bran (see p174...Brewer's Yeast, which I employ as a source of Vitamin B Complex, is available in powder and in tablet and capsule form. be sure that what you buy Is brewer's yeast and not the Torula type. if the label doesn't tell you, write to the manufacturer. the distinction is important, for the Torula type doesn't supply selenium, which Is in brewer's yeast. Selenium is regarded as a very effective preventive agent for may types of cancer. so much so that higher levels of human cancer in areas have been found where soil selenium values are low...
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