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KurzweilAI|AcceleratingIntelligence.Ray&TerrysLongevityProducts
The10%SolutionForAHealthyLife,Chapter12:TheTenMinuteGuidetothe10%Solution
March6,2002
Thischaptergatherstogetherinasingleconciseguidealloftheprinciplesofthe10%solution.Whilemuchofthismaterialhasbeenpresentedearlierinthis
book,itisorganizedhereforthepurposeofprovidingabriefyetthoroughreference.
1.WhatItIs
The10%solutionisanutrition,exercise,andlifestyleprogramdesignedtomaximizeboththeenjoymentoflifeandlongevity.Throughextensivemedical
andhealthresearch,thedietaryandhealthprincipleshavebeenshowntodramaticallyreducethelikelihoodofdevelopingmajordiseasesthataccountforat
leasttwothirdsofalldeathsintheUnitedStatesandotherWesternsocieties.The10%solutionalsoaddressestheprincipalhealthrisksoftheJapanesediet
andlifestyle.Otherbenefitsincludeanimmediatebeneficialimpactonhealthandwellbeing.
Thewordstenpercentrefertothemostimportantguideline:limitingfatconsumptionto10percentofcaloricintake.Thisguidelineisemphasizedboth
becauseofitscentralimportanceandbecauseitistheleastwellunderstoodoftheprinciples.Otherguidelinesconcerningtheintakeofcholesterolandsalt,
moderationofalcoholconsumption,restrictionofsmokingandotherformsofdrugabuse,exercise,andstressmanagementaremorewidelyunderstood.
Whilesomeleveloffatconsumptionisnecessarytomaintainhealth,theleveloffatconsumedinWesternsocietiesisfarinexcessofwhatthehuman
speciesevolvedtotolerate.Themajorthesisofthisbookisthecentralcontributionofthevastlyexcessiveconsumptionoffatinthediettothedevelopment
oftheprincipaldegenerativediseasesoftheWesternworld,includingheartdisease,stroke,hypertension,diabetes,andcancer.The10%solutionrefers,
however,notjusttothefatguideline,buttotheentireprogramofdietaryandlifestylemodification.
2.Benefits
Inmostindividualsfollowingthe10%solution,atherosclerosisishaltedandevenreversed.Sinceatherosclerosisistheprincipalcauseofvirtuallyallheart
attacks,theriskofdevelopingcoronaryheartdiseaseisdramaticallyreduced.Therisksforcontractingotherdiseasesandlifethreateningconditions
causedbyatherosclerosisarealsodramaticallyreducedincludingthromboticandembolicstrokes(themostcommonformsofstrokeintheUnitedStates),
claudication(blockageofbloodtothelegs),impotenceinmen,aneurysms,andotherconditions.
The10%solutionisanidealprogramforcontrollinghypertensionwithoutmedication(manyofthesemedicationshavebeenshowntoincreasetheriskof
heartdisease)and,thus,foravoidingintracerebralhemorrhage(anotherprincipalformofstroke).Italsohasbeenshowntobeeffectiveincontrollingor
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preventingtypeIIdiabetes(usuallywithoutmedication)andhypoglycemia.
Studiesofsocietiesthateatadietfollowingtheseprinciples,aswellasstudiesofAmericanpopulations,haveshownthesedietaryandlifestyleprinciples
leadtodramaticallyreducedincidencesofbreastcancer,ovariancancer,colonrectalcancer,uterinecancer,prostatecancer,lungcancer,andother
cancers.
The10%solutionalsosignificantlyreducestheriskofglaucoma,cataracts,hearingloss,arthritis,gallstones,andgout.
Itstrengthenstheimmunesystem,whichiseffectiveincombatingdiseasesrangingfromcancertominorviralinfections.
Highfatdietsclogthecapillarieswithinhoursofatypicalhighfatmealasaresultofredbloodcellaggregation.The10%solutionpreventsthiscondition,
thusimprovingcapillarycirculation,whichimprovesenergylevel,alertness,andsleeppatterns.
The10%solutionistheidealprogramforsustainedandpermanentweightloss.Italsopreventsthecycleoffoodcravingsthatresultfromthecommon
highfat,highsugardiet.
Thehighfibercontentofthe10%solutionencouragesbetterdigestionandregularityinelimination.Alowfatdietalsosignificantlyimprovescomplexion
problems.
Overall,itimprovesthesenseofwellbeing.
3.WhoThisIsFor
The10%solutionisforalladultsexceptforpregnantwomenandthosewhoarechronicallytoothinandhavegreatdifficultymaintainingadequateweight.
Seesection6,below,fortheguidelineexceptionsforpregnantwomen,chronicallythinadults,andchildren.
4.NutritionalPrinciples
Themostimportantprincipleistoreducefatintaketo10percentofcalories,asopposedtothe35to40percent(ormore)thatistypicaloftheWesterndiet.
Inadditiontoavoidingsaturatedfat,itisimportanttodramaticallyreducetheintakeofpolyunsaturatedfat.Consumptionofpolyunsaturatedfatreduces
HDLlevels(thegoodcholesterol),increasestheriskofcancer(evenmorethansaturatedfat),suppressestheimmunesystem,andincreasesredbloodcell
aggregationwhichblocksthecapillaries.Whilemonounsaturatedfat(foundinmostvegetables)andomega3fat(foundinfishsuchassalmonand
swordfish)areregardedaslessbadfats,theyshouldnonethelessbeincludedinthefattotal.Ifapersoneats2,000caloriesperday,then22gramsoffat
wouldrepresent10percentofcalories.
Cholesterolintakeistobereducedto100milligramsadayorless,comparedtothe500milligramsormoreconsumedinthetypicalWesterndiet.
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Studieshavesuggestedthatanaverageorhigherbloodironlevelisariskfactorforheartdisease,particularlywhencombinedwithanelevatedlevelofLDL
cholesterol.Thesourceofironinthebloodisironinthediet.Avoidingsourcesoffatandcholesterolinthediet,particularlymeatandotherfoodsofanimal
origin,willautomaticallyavoidconcentratedsourcesofiron.Itwouldalsobeagoodideatoavoidironsupplements(unlessyouhaveasignificant
deficiency),vitaminandmineralsupplementsthatincludeiron,andfortifiedfoods
Menstruatingorgivingthreeunitsofbloodperyearwillalsosignificantlylowerbloodironlevelsandmayhelplowertheriskofatherosclerosisandheart
disease.
Proteinistobelimitedtolessthan15percentofcaloriesperday.TheWesterndietistypicallyexcessiveinproteinaswell.
Complexcarbohydrates(vegetables,grains,legumes,cereals,pastas,breads)areencouragedastheprimaryconstituentofthediet.Theyshouldcomprise
70to80percentofthecaloriesconsumed.Fruits,whichcontainbothcomplexandsimplecarbohydrates,arealsoencouraged.
Sugarisseenasemptycalories,andexcessivesugarconsumptioncanleadtohighinsulinlowbloodsugarcycles.However,minimalinclusionofsugarand
itsequivalents(glucose,sucrose,dextrose,molasses,maplesyrup,honey,etc.)isnotparticularlyharmful.
Sodium,foundprincipallyinsalt,istoberestrictedtolessthan2,000milligramsperday.Thisisparticularlyimportantforanyonewithincreasedriskof
hypertension.SodiumconsumptionintheWesterndietistypicallymorethan6,000milligramsperday,withtheJapanesedietbeing10,000to15,000
milligramsperdayormore.ThisisaprincipalfactorintheJapanesetendencytowardhypertensionandintracerebralhemorrhage(oneoftheleadingcauses
ofdeathinJapan).
Adiethighincomplexcarbohydrateswillnecessarilybehighinfiber,whichaidsindigestionandthehealthyfunctioningofthegastrointestinaltract.Fiber
shouldbe40gramsperdayormore,comparedtolessthanonethirdthatamountinthetypicalWesterndiet.Solublefiber,foundinbeansandpeas,is
particularlydesirableandmayreducecholesterol.Insolublefiberfoundinmostfruitsandvegetablesisthemosteffectiveininhibitingthepromotion,or
growth,phaseofcancer.
Itisimportanttoeatavarietyoffoodstoobtainnecessaryvitaminsandminerals.Ifthedietissufficientlyvaried,thenvitaminandmineralsupplements
arenotnecessary.Adequatecalciumtopreventosteoporosiscanbeobtainedfromnonfatmilkproducts,althoughwomenmaywishtoconsidercalcium
supplements.
5.CaloricRestriction
Thereisarecentbodyofevidencethatindicatesthepotentialforasignificantextensionoflongevityanddelayofmorbiditythroughcaloricrestriction.
Animalexperimentshavefoundanextensionoflifespanbyapproximately50percentasaresultofreducingcaloricintakeby33percent.Interestingly,the
normaleatinganimalsandthelowcalorieanimalsatethesamenumberofcaloriesintheirlifetimes.Thelowcalorieanimalsnotonlyextendedtheirlife
spansbyapproximately50percent,butalsoextendedyouthfulnessandavoidedthefeebleness,poorhealth,sluggishness,andgrizzledappearanceofoldage,
evenastheynearedtheendoftheirextendedlives.Someofthemechanismsidentifiedthatcanaccountfortheextendedlongevityincludealowerblood
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glucoselevel,significantlyreducedlevelsofoxygenfreeradicals,andimprovedlevelsoffreeradicaldetoxifyingenzymesandDNArepairingenzymes.
Thekeytothisapproachisobtaininganadequateintakeofnutrients(vitamins,minerals,protein,essentialfattyacids)whenreducingcalories.
Theevidencefortheotherguidelinesofthe10%solution(10percentcaloriesfromfat,lowcholesterolandsodium,aerobicexercise,etc.)representarich
mosaicofevidencegatheredformorethanfiftyyears.Itincludesconclusiveandextensivehumaninterventionandpopulationstudies.Theevidenceforthe
benefitsofcaloricrestrictionaremorepreliminaryandarebasedonextensiveanimalstudiesbutnohumanstudiestodate.However,theanimalstudiesare
consistentacrossexperimentersandacrossspecies.
Becauseofthelackofhumanstudies,theimportanceofobtainingadequatelevelsofallnutrients,andtheimportanceofavoidingfeelingsofhunger,itis
suggestedthatamoremoderateguidelinebefollowedthanhasbeensuggestedbytheanimalstudies.Onesweightshouldbemaintainedatapproximately
95percentoftheidealweightspecifiedbytablesland2ofchapter5,YourWeight,butnotsignificantlylowerthanthislevel.Caloricintakeshouldbeat
thelevelnecessarytomaintainthisweight.
6.Exceptions
Chronicallythinadultsmaywishtoincreasethepercentageofcaloriesfromfatto20or25percent.Otherwise,10percentisstronglyrecommended.
Theguidelinesarealsoappropriateforchildren,excepthere,also,ahigherpercentageofcaloriesfromfatisrecommended,againforgreatercaloricdensity
toallowforoptimalgrowth.Therecommendedguidelineforchildrenis20to25percentcaloriesfromfat,whichisstillconsiderablylowerthanthe40to50
percenttypicalofWesternsocieties.Thereshouldbenorestrictiononfatintakeforchildrenunder2yearsofage.
Pregnantwomenshouldtakecaretoeatsufficientcalories,protein,iron,andcalcium.Skimmilkand1percentfatmilkproductsaregoodsourcesofallof
thesenutritionalcategories.Pregnantwomenmayalsowishtoincreasesomewhattheirintakeofleanmeatandfishtoobtainsufficientcaloriesandprotein.I
recommendthatpregnantwomenincreasetheirfatintaketoaround20percentofcaloriestohelpavoidnutritionaldeficiencies.
Awomanshouldgainapproximately10poundsofweightduringthesecondtrimesterofpregnancyand24to30poundsoveralltoavoidtheriskoflowbirth
weightinhernewborn.
Personswithoutanymajorriskfactors:
Whodonothavediabetesorhypertension
Whohaveneverhadcoronaryheartdisease,cardiovasculardiseases(suchasstroke),angina,cancer,orindicationsofthesediseases
Whohavenoimmediate(nuclear)familymemberswhohavehadthesediseases
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Whosetotalserumcholesterollevelislessthan160
WhosecholesteroltoHDLratio(ontheirhigherfatdiet)islessthan3.5
Whoseweightislessthan105percentoftheiridealweight
Whoexerciseregularly
Whodonotsmoke,orabusealcoholorotherdrugsandwhowouldprefertoeat15percentcaloriesfromfatratherthan10percentmaydoso.
Personswithoutanyindicationofhypertensionandwhohaveneverhaddiabetes,hypertension,coronaryheartdisease,cardiovasculardiseases,orangina
mayeat3,000milligramsofsodiumaday
7.OtherSubstances
Smokingisdamagingtooneshealth,dramaticallyincreasingtherisksforatherosclerosis,heartdisease,hypertensionandstroke,cancer,emphysema,and
otherdiseases.Peopleshouldnotsmokeandshouldavoidcigarettesmokeintheair.
Lowtomoderatealcoholusage(preferablylessthantwoglassesofwine,beer,orspiritsperday)isacceptable,althoughthecaloriesareempty.Excessive
useofalcoholisdamagingtooneshealthandbehavior.Moderatealcoholusagemayprovideamodestprotectiveeffectagainstheartdiseaseforthosewho
eatthenormalhighfatdiet,althoughtheevidenceisstillnotentirelyclear.Moderateuseofalcoholmay,however,increasethelikelihoodofcertain
cancers.Forpersonsfollowingtheguidelinesofthe10%solution,thereisnobenefitinmoderateuseofalcohol,althoughmoderateuseisnotrestricted.
Caffeineistobeavoided.Itincreasestheriskofheartdiseaseandhypertension.Anyonewhosuffersfromanxietyorpanicdisordersorhasdifficulty
sleepingshouldnotconsumeanycaffeine.
Abuseofanydrugs,legalorillegal,istobeavoided.
Additivesandchemicalsinfoodaretobeavoidedtotheextentpossible.Somemaybesafe,butmanyarefoundnottobe.
8.Exercise
Aerobicexercisehasbeenfoundtolowertheriskforheartdisease,cancer,andotherdiseases.Togetherwithalowfatdiet,itisanecessarycomponentof
anyweightlossprogram.Itiseffectiveinloweringhighbloodpressure.Itimprovesonesmoodandsenseofwellbeing.Thedietaryrecommendations,
above,andregularaerobicexerciseworksynergisticallytoprovidethemaximumhealthbenefit
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Aerobicexerciseisanyexercisethatincreasestheheartrateintothetrainingheartraterangeforasustainedperiodoftime(atleasttwentytofortyminutes).
Idealiswalkingorcycling.Runningiseffectiveaerobicexercise,butdoeshaveahighriskofinjury.Swimming,rowing,andcrosscountryskiingare
otherformsofaerobicexercise.Stopandgoactivitiessuchastennisarenotideal,althoughtheydoprovidesomeaerobicbenefit.Thetrainingheartrate
rangeis65percentto85percentofonesmaximumheartrate,whichisroughlycomputedas220lessonesage.
Exerciseshouldproceedinfivephases:afewminutesofstretching(toprepareonesmusclesforexertion),afewminutesofwarmup(startslow),aerobic
exercise(atleastthirtytofortyminutes),afewminutesofcooldown(slowdownagain),and,finally,afewmoreminutesofstretching.
Anexerciseperiodofatleastfortyfiveminutesfourtoseventimesperweekisrecommended.
Peoplestartinganexerciseprogramshouldconsulttheirdoctor.Persons(1)45yearsofageorolder,or(2)between35and44whohaveatleastonerisk
factorforcoronaryarterydisease(suchasanimmediatefamilymemberwhodevelopedcoronaryarterydiseasebeforeage50,obesity,smoking,highblood
pressure,orhighcholesterollevel),or(3)atanyagewhohavecardiovasculardisease,lungdisease,diabetes,orhyperthyroidism,shouldhaveanexercise
stresstest(anelectrocardiogramtestadministeredwhileexercisingonatreadmillorstationarybike)beforestartingaregularexerciseprogram.
9.Stress
Chronicstresscanaggravateexistingconditions.Inparticular,itcanaccelerateatherosclerosisandleadtocoronaryheartdisease.Ifonesatherosclerosisis
alreadyinthe70percentplus(percentageofblockageofthecoronaryarteries)dangerzone,thenastressfuleventcantriggerthecoupdegraceofa
completeblockagebyabloodclot(aheartattack,stroke,aneurysm,orotherincident).
ThebehaviorofthesocalledtypeAindividual(harddriving,relentlesslycommittedtowork)isdetrimentaltohealthifthebehaviorpatternincludes
chronichostilityandanger.NegativechronicstressisdistinguishedfrommoreconstructiveformsofsustainedeffortwhicharecharacterizedbythefourCs:
commitment,challenge,curiosity,andcreativity.
Chronicstresscanbemanagedshorttermthroughrelaxationtechniquesandlongtermbyreassessmentoflifeandworkpatterns.
Stressischaracterizedbyactivationofthefightorflightmechanism,achainreactionofneuronalandhormonalchanges,whichincludethesudden
productionofepinephrine(adrenaline)andnorepinephrine(noradrenaline)bytheadrenalglands,thedisruptionofthedigestiveprocess,andincreasesin
bloodpressure,bloodsugarlevels,cholesterollevels,andbreathingandheartrates.Itisalsomanifestedinthedilationofthepupils,theactivationofblood
clottingmechanisms,andthemobilizationofinternalenergystores.Thefightorflightmechanismisnecessaryforsurvivalbecauseitprovidesthecapacity
torespondappropriatelytodanger.Chronicstressischaracterizedbyexcessiveactivationofthismechanism,whichcanresultinpermanentlyraisedlevels
ofbloodpressureandcholesterolandotherchangesthataredetrimentaltophysicalandmentalhealth.
Physicalsymptomsofchronicstresscanincludehighbloodpressure,headaches,rapidheartbeat,achesandpains,muscletension,andgastrointestinal
discomfort.Behavioralindicationsincludedifficultysleeping,compulsiveuseoffood,drugs,alcohol,sex,orgambling,oranyothercompulsivebehavior
problemsinconcentrationaccidentproneness,andsocialwithdrawal.Emotionalsignsincludenightmares,cryingspells,feelingsofworthlessness,
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excessiveorcompulsiveworrying,moodswings,restlessness,andanxiety.Spiritualsignalswouldincludeasenseofemptiness,lossoflifesmeaning,
excessiveconfusion,anddoubtaboutonesdirectioninlife.
Falsestressrelieversaresubstancesorbehaviorsthatappeartorelievestressintheshorttermbutleadtogreaterlevelsofchronicstressandanxietyinthe
longtermandaredangeroustooneshealthandwellbeing.Theseincludeabuseoftobacco,alcohol,caffeine,benzodiazepines(whichcomprisethebulkof
prescriptiontranquilizersandsleepingpills),cocaine,heroin,andotherlegalandillegalsubstances.Abuseoffoodandothercompulsivebehaviorscanalso
beregardedasfalsestressrelievers.
Atenpointprogramforeffectivelymanagingstress:
1.Followthenutritionalguidelinesofthe10%solution.
2.Donotusetobacco.Donotusecocaineandotherillegaldrugs.Consumeaslittlealcoholaspossible,nottoexceedtheequivalentofoneortwoglassesof
wineorbeeraday.Consumeaslittlecaffeineaspossible.Personswithanxietyorpanicorsleepdisordersshouldavoidcaffeinecompletely.
3.Followtheguidelinesofthe10%solutionforaerobicexercise.
4.Giveahighprioritytoobtainingasufficientquantityandqualityofsleep.
5.Balancethethreepolesoflife:work,family/friends,andself.
6.Takeperiodictimeofffromyourregularroutine(i.e.,takevacations).
7.Shareyourinnermostfeelings(fears,worries,hopes,delights)withsomeoneonaregularbasis.
8.Listenempatheticallytoothers.
9.Manageyourtime.Setanapproximateschedulesothatyouconsciouslysetyourpriorities.Learnwhentosaynotocommitments.Donotoverschedule
allowsufficienttimeforproblems,opportunities,andspontaneity
10.Evoketherelaxationresponseaphysiologicalmechanismthatisessentiallytheoppositeofthestress(fightorflight)mechanism.Itcanbeevoked
throughtechniquessuchasyoga,biofeedback,andcertainformsofmeditation.AmeditationtechniquethathasbeenthoroughlyresearchedatBostonsBeth
IsraelHospitalisdescribedinchapter8.
10.TargetWeightandSerumLipidandGlucoseLevels
Weightshouldbewithin5percentofidealweight.Seetables1and2inchapter5,YourWeight,todetermineidealweight.
Totalserum(blood)cholesterolshouldnotexceed160mg/dl.Ideally,itshouldbe150orless.
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Therehavebeenmisleadingreportsofcorrelationsbetweenverylowserumcholesterollevelsandtheincidenceofcancer,alcoholism,andotherconditions.
Averylowserumcholesterolleveldoesnotcausecanceroralcoholism.Rather,thecasualtyrunsintheoppositedirection.Certaincancers(including
preclinicalcancer)andinsomecasesabuseofalcoholcancauseverylowcholesterollevels.Abuseofalcoholinturnislinkedtoavarietyofother
conditionsincludingincreasedratesofsuicide.Alowserumcholesterollevelthatresultsfromeatingalowfat,lowcholesteroldietisnotariskfactorfor
theseconditions.
TheratiooftotalcholesteroltoHDL(thegoodcholesterol)shouldbelessthan4,ideallyascloseto2.5aspossible.However,ifyourtotalserum
cholesterollevelis150mg/dlorless,thenthelevelofHDLandtheratiooftotalcholesteroltoHDLarelessimportant.
Triglyceridesshouldbe100orless.
Fasting(i.e.,beforebreakfast)glucoseshouldbelessthan120.Anelevatedglucosemayindicatediabetes.
11.WeightLoss
Thenutritionandexerciseguidelinesofthe10%solutionareidealforweightloss.Whilelosingweight,dailycalorieconsumptionshouldequalatleastten
timesyouridealweight.Thiswillprovidesteadyandsustainableweightloss.Oncetheweightislost,continuealloftheguidelines,butincreasethecalorie
leveluntilweightissustained.Eatinglessthen1,000caloriesperdayforafemaleor1,200caloriesperdayforamaleisnotrecommended,asitmayleadto
nutritionalinsufficiencies.
12.ReviewofFoods
FoodstoEmphasize
Breadsmadewithoutaddedoils,butter,andmargarine.Breadsmadefromnaturalunprocessedgrainsarepreferable.
Pastasmadewithoutoiloreggs.Wholewheatpastasareideal.Cerealswithoutaddedfats,salt,andsugar.
Anywholegrainsorgrainproducts.
Allvegetablesexceptavocadosandolives(whicharehighinfat).
Allfruitsandfruitjuices.
Legumessuchaspeas,beans,lentils,etc.,areidealandgoodsourcesofsolublefiber.
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Theonlynutsencouragedarechestnuts,whicharelowinfat
Airpoppedpopcorn.
Alldairyproductsthatarenonfat(i.e.,madefromskimmilk),includingskimmilk,nonfatyogurt,skimmilkcheese.Cottagecheesemadefromlpercent
fatmilkisacceptable.
Soybeanproducts,includingtofu,whilerelativelyhighinfat,areacceptableinmoderation.
Eggwhites.
Upto4ouncesperdayoffishorleanwhitemeatofchickenorturkey(cookedwithouttheskin),althoughitispossibletoeatupto8ouncesifnecessary.
Veryleanredmeat(flanksteakorroundsteak)isalsoacceptable,althoughfishorleanfowlispreferable.
Clams,oysters,mussels,andscallopsareacceptable(uptothetotalof4to8ouncesperdayforfishorleanmeat).
FoodsThatCanBeEatenOccasionally
Sugaranditsequivalent(sucrose,glucose,dextrose,honey,maplesyrup,cornsyrup,molasses,brownsugar,etc.).
Grainproducts(breads,cereals)madewithsmallamountsofaddedfat(suchasoil).
Pastasmadewithsmallamountsofegg.
Avocadosandolivesarehighinmonounsaturatedfatandshouldonlybeeateninmoderation(butcountthefatgramstowardyourlimit).
Mild(lowsodium)soysauce.
Alcohol,uptooneortwodrinksperday(preferablyless).
Lowfatmilkproducts(1percentmilkfat).
Ifyoumustuseanoil,useoliveoilorcanolaoil,whicharehighinmonounsaturatedfat,butuseverylimitedamounts,ifany.
Coffeeandcaffeinatedteasshouldbeavoided,butifyoumustconsumecaffeine,limityourselftooneortwocupsofcoffee(ortheequivalent)perdayor
drinkdecaffeinatedcoffeeortea.
Lobster,crab,andshrimpcontainmoderateamountsofcholesterol(althoughlowinfat)andmaybeeateninmoderation.
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Smokedfoodsandcharbroiledfoodscontainapowerfulcarcinogen,whichislargelyresponsibleforthehighrateofstomachcancerinJapan,andshould
beeateninverylimitedquantifies.
FoodsYouShouldNeverEat
Anymeatthatisnotverylowinfat.Avoidchickenorturkeycookedwiththeskin.Theskinitselfis100percentfatandshouldneverbeeaten.Mostforms
ofredmeatareveryhighinfatandshouldnotbeeaten.Organmeatsareveryhighincholesterolandshouldneverbeeaten.Delimeatsareusuallyveryhigh
infatandsodiumaswellandshouldnotbeeaten.
Animalfats,butter,hydrogenatedvegetableoils,lard,margarine.Coconutoilandpalmoil,whicharehighinsaturatedfat.
Mayonnaise(avoidallsaladsmadewithmayonnaise,suchastunasalad,etc.),unlessitisnonfat.
Oilshighinpolyunsaturatedfat,suchascornoilandmostvegetableoils.
Wholedairyproducts,includingmilk,cream,sourcream,wholemilk,yogurt,icecream,creamcheese,allcheeses(unlessmadewithskimmilk).Cheeses
madefrompartiallyskimmedmilkarestilltoohighinfat.
Nuts(exceptchestnuts).
Neverusethesaltshaker.
Eggyolks.
Allfriedfoods.
Nondairycreamers.
Highlysaltedfoods.
13.Tips
Eatavarietyoffoods.Thiswillassureyouofgettingadequatelevelsofallnutrients,includingvitaminsandminerals.Thiswillalsoavoidtastefatigue.
Whenyoustartout,countyourfatgrams.Thisismoreimportantthancountingcalories.Thefatcontentoffoodsisnotalwaysintuitive,untilyougetsome
experience.Countingfatgramsisthebestwaytolearntheimplicationsofthemostimportantguideline.Forexample,ifyouareeating2,000caloriesper
day,thenlimityourselfto22gramsoffatperday.Countallsources,evensmallones,astheyaddup.Evenanapplehashalfagramoffat.
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Youcandeterminefatgramsinseveralways.Theeasiestistolookthemuponthenutritionallabels,foundonmanyfoodproducts.Appendix2ofthisbook,
NutritionalContentofFood,hasadditionalinformationonthefatcontentofdifferentfoods.
Eatatleastthreemealsaday.Donotskipbreakfastorlunch.
Usespicesratherthansalttoflavorfoods.
Neverfryfoods.Steamingandpoachingareusefulcookingtechniques.Youcansautfoods(butnotinoil!)usingwine,defattedchickenstock,mild(low
sodium)soysauce,orwater.Ifyousautinwine,85percentofthecaloriesandallofthealcoholaregonewithinoneminute.
Anotheralternativeistobroilfoods.Irecommenduseofstovetopgrills.
Planahead.
Whentravelingbyairplane,callahead(atleasttwentyfourhours)andorderalowfat,lowcholesterolmeal.
IfyoutraveltoEuropeoranotherplacewherelowfatmilkproductsmaynotbereadilyavailable,takenonfatmilkpowderwithyou.Youcancarryitina
smallcontainerandthenuseit(withbottledwater)tomakeskimmilkforyourcerealorasabeverage.
Ifyouareinvitedtoafunction,callaheadandexplainyourdietaryneedstheywillusuallybereadilyaccommodated.
Ifyouareinvitedtoapartybyafriend,callaheadandexplainyourdietaryneedstothehostorhostess.Usually,theycanbeaccommodatedeasilywithout
requiringalotofeffort.Forexample,yourhostsmayputyourbakedpotatoasidebeforefillingitwithacheesefillingorputyourvegetablesasidebefore
puttingonabuttersauce.Thisispreferable(bothforyouandyourhostorhostess)tonoteatingmostofwhatisserved.
Itisimportanttohaveagoodsourceforlowfatfoodsandcookingcondiments.Agoodhealthfoodstoreisideal.Noteverythinginahealthfoodstoreis
lowinfat,butthesestoresdotendtobegoodsourcesoflowfatproducts.Theyarealsoexcellentsourcesoforganicandwholegrainproductsthatarehard
tofindinaregularsupermarket.
Lookfortheincreasingvarietyofnofatandlowfat(aswellaslowsodium)foodsthatarebecomingcommerciallyavailableduetoincreasingpublic
demand.
Bewaryoflowcholesterolornocholesterollabels.Whilereducingcholesterolintakeiscertainlyimportant,itisnotsufficient.Manyoftheseproducts
areveryhighinfat.
Readfoodlabels.Theingredientslistwilltellyouifthereareaddedfats,suchasoil.Thenutritionalbreakdownwilltellyoutheamountoffat,cholesterol,
sodium,and(sometimes)fiber.Ifaproducthaslor2gramsoffatper100calories,thenitisokayfromafatstandpoint(butcountthegramsbecausethey
addup).Ifaproducthas5or6gramsoffat(per100calories),thenyouimmediatelyknowitsnotforyou.
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Bewaryoflabelssuchaslowinfatwithoutreadingjustwhatthatmeans.Forexample,2percentlowfatmilkhas5gramsoffatperserving,whichis
toohighandrepresents38percentcaloriesfromfat.Onepercentlowfatmilkhas2gramsoffatperservingandisacceptable,althoughskimmilkisbetter.
Theessentialfattyacidscomeprimarilyfromwholegrains,beans,vegetables,fruits,andfish.Meatisnotagoodsourceofessentialfattyacids,sothereis
nodangerofanydeficiencyinessentialfattyacidsfromeliminatingorrestrictingmeatfromthediet.ThereisnoRDA(RecommendedDailyAllowance)of
essentialfattyacids,butexpertssuggestthatatleast3percentofcaloriescomefromessentialfattyacids.Thedietdescribedherewillprovideinexcessof
thatamount.
IntestinalgasandflatulencearecommonwhenpeoplemakesignificantchangesintheirdietSomeintestinalgasisnormalandanaturalconsequenceof
changingyourdiet,aswellasofthehighfibercontentofadietthatishighincomplexcarbohydrates.Peoplevaryintheirreactions,butmostpeoplewill
findthatthisexperiencediminishesasyourdigestivetractadjuststothedietarychange.Ifyouaretroubledbyflatulence,thenlimitbran,legumes,andother
foodsparticularlyhighinfiber.Alsochoosecookedvegetablesoverrawvegetables.
Haveyourcholesteroltested.Makesureitisafastingtest(atesttakeninthemorningbeforeyouhavehadanythingtoeat).Makesuretheymeasureyour
HDL,triglycerides,andglucoselevels.Thesearenotautomaticallytestedfor.Veryoftenacholesteroltestwillmeasureonlytotalserumcholesterol.
Everyoneshouldknowtheirserumcholesterol,HDL,triglyceride,andglucoselevels.
Keepinmindthatyourtasteswillchange.Highfatfoodsthatmayappealtoyoubeforemakingthistypeofmodificationarelikelytoappeargreasyand
unappealingonceyouhavebecomeusedtothenutritionalprinciplesofthe10%solution.Conversely,foodsthatmayinitiallyseemblandwillbecomequite
tastyasyougetusedtoadietinwhichfoodsarenotdrenchedinfat,salt,andsugar.
Occasionallyyoumaybackslideandmakeanexceptiontothe10%solution.Youshouldntletthatdiscourageyou.Ontheotherhand,makingregular
exceptions,evenonceortwiceaweek,willpreventtheprocessofyourtasteschanging.Thenthe10%solutionwillremainadisciplineforever,which
ultimatelywillcauseittofail.Beingstrictaboutthesechangesinitiallyisimportantforthephenomenonoftastechangetooccur.Thefirstmonthrequires
discipline,thesecondiseasier,thenyourdesiresarelikelytobecomeconsistentwiththeprinciplesofthediet.
Mostimportant,keepanopenmind!
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