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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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