The Why We Eat . . . . And Why We Keep Eating Program starts simple and stays simple. There are no complex formulas, no charts to keep, no scales to weight out ingredients. If it isn’t easy, no one could stay with it.


We’ll tell you exactly what to eat and when to eat it. You’ll maximize your energy level and minimize your caloric intake. By referencing our “Old Diet For A Modern Planet on page 141 of Why We Eat . . . . And Why We Keep Eating, you’ll never go off course. Here are some simple rules to follow.

We’ll give you a few simple rules to follow to take the weight off and keep it off. Here’s a partial list. The rest are on page 142.

1) Eat a big breakfast, predominately made up of protein.
2) Never wait until you are hungry; by then, you have low blood sugar and the brain is screaming for food.
3) Eat a high quality, low fat, protein with every meal.
4) Keep grain to a minimum – even 100% whole grains.
5) Eat a variety of nuts and seeds as snacks throughout the day, along with some fruit. Never eat fruit with your regular meals, but only as snacks.


Red Flag! Before you go on the new low-carb diet, read what we’ve learned on page 201 of Why We Eat . . . And Why We Keep Eating.

Some low-carb sweets rely on sugar alcohols, which are slowly digested carbs that have no impact on insulin levels but can, in excess, wreak havoc on the digestive tract.
Now, food manufactures are substituting sugar with sugar alcohol maltitol and claim it’s not a carbohydrate because it doesn’t increase blood sugar rapidly. But it is a carb and does contribute to your total energy intake!

Serotonin is brain chemical linked to mood and appetite control. The brain needs carbohydrates to make serotonin. People on very low carbs diets do not produce enough serotonin to maintain a healthy mood. Women are particularly prone to depression from a high protein diet because they naturally produce less serotonin than men.
Complex carbs are high in water and fiber and low in calories. They take up a lot of room in the gut so you don’t get hungry as fast.

We’ll tell you why you like chocolate so much and show you specific ways to overcome that addiction. While chocolate is made up of 300 plus compounds, here are the six most addictive chemicals in chocolate:

1) Caffeine. Caffeine enhances the effects of dopamine and serotonin, both of which improve mood. The amount of caffeine in one ounce of chocolate is 5-35 mgs.
2) Theobromine. This chemical is similar to caffeine. It is found in higher concentrations than caffeine, but is somewhat less potent.
3) Salsolinol. This is an alkaloid of dopamine, a neurotransmitter that affects the sex drive, mood and is a stimulus for food intake. Some people use chocolate as a reward for an accomplishment.
4) Fat. Research clearly shows that the fat in chocolate stimulates the body’s production of endorphins, causing pain relief, and creating feelings of well-being, and euphoria.
5) Anandamide. A chemical in chocolate that mimics marijuana’s soothing effect on the brain.
6) Phenylethylamine. A chemical in chocolate. The brain releases phenylethylamine when one falls in love.

So, what do we do in the face of such a powerfully addictive substance? Knowing the power and dangers of chocolate is a first step – alerting us as to our own
weaknesses. Second, learning what foods or behaviors can substitute for chocolate . . . or any substance that reflects our weaknesses. You will find the answer to this in chapter fourteen.

The Why We Eat . . . . And Why We Keep Eating Program tells clearly and concisely what to eat and when to eat. For example, did you know that a high protein breakfast suppresses food cravings and promotes weight loss? One study found that individuals who ate a sugary breakfast cereal consumed 80% more calories over the next five hours than those who ate a protein-based meal.

We’ve got five different daily meal plans (appendix “B” of Why We Eat . . . . And Why We Keep Eating) laid out for you. We’ve done the work. All you have to do is follow the guidelines. Here’s just one day’s menu from just one of the plans:


1,600-calorie plan:

Breakfast

3 scrambled egg whites
1 English muffin with 1 Tbsp. light tub margarine
1 tangerine

Snack

¼ cup dried mixed fruit

Lunch

Tuna salad sandwich on toasted whole-grain bread (made with light mayo)
1 cup baked potato chips
1 cup skim milk

Snack

1 cup fresh baby carrots and green pepper slices

Dinner

2 cups chicken ravioli with 1 cup marinara sauce
1 green salad with 2 Tbsp. fat-free salad dressing

For 1,800 calories, add:
Snack: 1 oz. cheddar cheese
Dinner: 1 cup skim milk

For 2,100 calories, add the above plus:
Breakfast: 2 Tbsp. almonds
Snack: protein bar (about 200 calories)


We’ll tell you the Benefits Of A High Fat Diet:

In a study published in the British Journal of Nutrition, scientists varied the amount of fat in people’s diets and found that more fat made the test subjects feel better. In the study, 20 people ages 20 to 37 spent a month eating meals that contained 41% of their calories as fat, and then went another month consuming food where fat supplied 21% of their daily calories. When researchers gave these men and women psychological tests for mood, they found that the higher-fat diets resulted in more positive moods, more calm, and less anger and hostility. We’ll show you how to feel good without feeling full. By eating the right foods at the right time, every step you take will be forward. But unless you chose the right fats, you’ll go the wrong way and sabotage all your valuable work.

And Where Why We Eat . . . . And Why We Keep Eating leaves off, The Prefect Day begins . . .