The document discusses how eating certain foods high in complex carbohydrates and low in fat can increase calorie burning and help with weight loss. It explains that complex carbohydrates from foods like whole grains and beans increase metabolism more than refined carbs and fats. Eating a diet high in these complex carbs and low in fat maximizes the "thermic effect of food" which is the calorie burning effect of digestion, allowing one to lose weight even while sleeping.

2. You‟ve taken an important step in achieving a
life of health and wellness. Many people today
suffer from the ill effects of being overweight.
The extra pounds can rob us of energy, affect
the quality of our daily life, and put us at high
risk for serious health challenges like diabetes
and heart disease.
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3. The good news is that those techniques and the
science behind them are in your hands right now..
It‟s a plan of action that will let you turn your body
into a naturally efficient calorie-burning
system. Why is it so important that you „go for the
burn‟ with calories? Simple . . .If you burn more
calories, you can Eat More, Weigh Less®.
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4. With this book as your friendly
teacher, you can learn one of
the most powerful secrets of
how you can eat more AND
weight less, too!
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5. Webhealthforyou.com

6. The “Thermic Effect of Food” – the effect of food on your
metabolic rate -- works like this. Every time you eat, your
body begins to burn calories faster as a result of the work
it has to do to digest the food.
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7. This actually contributes an increase to your Resting
Metabolic Rate. Because we all have our own natural
eating pattern, and if you keep eating the same way you
always have, there will be no net change in your
metabolic rate. For most people, those changes begin with
the Natural Fat Burning Factor of eating enough. In
addition, another Natural Fat Burning Factor is the type
of foods you eat.
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8. What you eat will also have an effect on the
rate at which you burn calories because certain
foods automatically cause you to burn
calories faster or slower; regardless of whether
or not you‟re we're exercising.
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9. A quick-burning fuel will increase the rate at
which your body burns up calories while you're
resting.
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10.  Fats: 9 calories per gram.
 Carbohydrates: 4 calories per gram. (And, if
carbohydrates are eaten in the form of whole starches
such as brown rice, potatoes or whole wheat, the
nutrient content is roughly one calorie per gram).
 Proteins: 4 calories per gram.
 Alcohol: 7 calories per gram.
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11. The first group of people was placed on a diet in which the
calories were approximately 45 percent carbohydrate, 40
percent fat, and 15 percent protein (40/40/15). The second
group was placed on a diet in which the calories were
approximately 75 percent carbohydrate, 10 percent fat, and
15 percent protein (75/10/15)
The results of the study were unexpected…if not
groundbreaking. One of their conclusions was that:
“With the high carbohydrate, low fat diet, the energy
expenditure during sleep was found to be higher
than that with the mixed diet.”
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12. The researchers found that those people who
were on a high starch diet burned their
calories at a significantly higher rate than
those who were on the low starch, high fat diet.
Simply by eating a different mixture of
nutrients, the second group showed a
remarkable difference in the rate at which
calories were burned while they were at rest!
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13. This means that the people who were on the high starch diet
could lose weight faster or more easily than those on
the low starch diet simply because they burned the
calories faster. They could either eat the same amount as
those on a low starch diet and lose weight faster, or they
could eat a little more yet weigh a little less. Either
way, they were coming out ahead in the calorie-burning
race. And they were losing weight while they slept, too!
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14. When you follow the Eat More, Weigh Less Diet, you
put your body on fat burning autopilot. The diet enables
you to automatically make use of the “Thermic Effect of
Food” by eating the right kinds of foods --
- unprocessed carbohydrate foods that are low in fat -- to
lose weight while you sleep. The truth is that the slimmest
populations in the world eat the most
carbohydrates.
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15. Refine carbohydrates do their dirty work by raising your
blood sugar quickly and causing insulin levels to
spike and remain high for longer periods of time. This is
a setup for your body to produce fat and sabotage your
weight loss efforts.
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16. The other problem with refined carbohydrates is that they
don’t fill the stomach up like whole, unprocessed
carbohydrates. Those pangs push you to continue to
consume high calorie foods, including even more high fat
and highly refined carbohydrate products. You then wind
up eating too many calories even though you may have
consumed a smaller amount of food.
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17. You will find that these foods are foods that tend to be high
in carbohydrate and low in fat.
You‟ll also want to pay attention to Chapter 4 of the Eat
More, Weigh Less Diet book where it encourages you
to limit the amount of fat in your foods and any added fat
in your diet. In following these recommendations, you
maximize your use of the fat-burning effect of food
to help you burn more calories even in your sleep.
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18. 1.Understand how nutrients affect the rate of
burning of calories while you sleep. Realize that the
Formula for maximizing the fat burning effect of food
(Food-Induced Thermogenesis) is a high complex
carbohydrate diet that is also low in fat. Let that
knowledge guide your food choices.
2.Increase your intake of complex carbohydrates.
This is the first part of this Formula. Understand that
carbohydrates include sugar (simple carbohydrates) and
starches (complex carbohydrates).
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19. 3.Use more whole grain. It is important that the most of
the carbohydrates you eat are whole rather than refined. In
other words, it is best to eat whole grain instead of polished
white flour products.
4.Use more beans. Beans and legumes are good sources of
protein but they are also high in complex carbohydrates
and low in fat (an average of only about 4% fat). For
example, lentils are 3% fat, navy beans 4% fat, lima beans
4% fat, and kidney beans 4% fat
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20. 5.Understand the meaning of “Elipidate.” It is a word
that was coined for the Eat More, Weigh Less
CookBook that means to eliminate the lipids, i.e., to
eliminate fat and cholesterol. (Lipid means fats and
cholesterol). Practice “Elipidation” using the suggestions in
the tips and the Cookbook recipes that go along with each
tip.
6.Eliminate meats. Removing meat, especially processed
meats, from the diet is a good way to start cutting back on
fat. An average cut of beef is 71% fat and an average hot
dog is 83% fat. Using beans for protein instead of meat gets
rid of a lot of unwanted fat
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21. 7.Eliminate oils. Removing oils from the diet is important
because oils and fats are essentially the same (oils are 100%
fat). If you must use oil, use it sparingly by using the spray
type oils.
8.Learn what to order when eating out. Eating out
can be hazardous. For instance, fast foods are notoriously
high in fat. A large cheeseburger, for example, could be as
high as 740 calories with 45 grams of fat. But there are a
number of things you can do to make a dining out
experience healthy.
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