These are the raw notes I've been taking while reading, "You: On a diet" by Dr Michael Roizen and Dr Mehmet Oz - hope this helps someonw!
L-carnitine - 3gm / day turns carbs into muscle
ideal waist size men: 35, max 40 - above is dangerous
ideal waist size women: 32 1/2 - max 37
waist is defined as around your belly button - suck in your gut.
Eating a handful of nuts every day keeps you feeling full.
Cinnamon increases insulin sensitivity which makes you feel full, reducing blood sugar +
cholesterol levels at the same time). Dosage: less than 2 teaspoons a day. for 40 days.
* Steep your favorite herbal tea with a cinnamon stick adds flavor to the tea
* Add one-half teaspoon of cinnamon to unsweetened applesauce
* Add cinnamon to your breakfast cereal or oatmeal
* Sprinkle on toast
* Adding cinnamon to butter or cream cheese
* Sprinkle cinnamon on your morning cup of coffee, cocoa or cappuccino
playing video games can actually be GOOD for dieting as it keeps your hands busy, so you don't
eat!
The liver is responsible for your metabolism!
Oatmeal eaten in the morning prevents afternoon gorging.
walk 30 minutes/day, either at once or in parts.
"omentum" - fat storing tissue next to your stomach that causes organ damage when you have too
much of it.
CART - cocaine amphetamine regulatory transcript - reduces appetite
NPY - decreases metabolism + increases appetite
These two fight it out for the same space.
Leptin = satisfaction
Ghrelin = hunger
ghrelin increases with lack of food, lack of water, lack of sleep + lack of sex.
Leptin increases with enough water, food, sleep + sex.
Don't eat any foods with:
Simple Sugars
Enriched, bleached or refined flour
HFCS (High Fructose Corn Syrup)
INSTANT ENERGY: glycogen reservoir stores only 300 calories. Burn that off, and you start
burning fat!!!!
TRICK YOUR BODY INTO THINKING ITS NOT HUNGRY:
Eat a little fat 20 minutes before the meal:
six walnuts
twelve almonds
twenty peanuts
Simulates production of CCK, slowing your stomach from emptying.
Eat fiber in the morning makes you less hungry in the afternoon.
Oatmeal
cereal
whole grains
fruit
Start with 1 or 2 grams of fiber before meals + at bedtime and slowly increase to 5 grams.
(konjac root has a fiber effect as well: 1 gram an hour before eating.)
Switch to 9 inch plates.
Never eat directly out of a box or carton.
One serving size of food is usually the size of your fist.
Eat slowly - take at least 20 minutes.
Red pepper eaten early in the day decreases food intake later on.
Example: Egg White omlette with red peppers.
lactobacillus GG
Bifidus Regularis
These are good bacteria which repopulate your small intestine, calming down the dangerous
bacteria. Especially helps if you have GI irritation, gas and internal inflammation.
