Eat, Move, Sleep, Repeat: Diet & Fitness for Living Long & Healthy

Chapter 1 Optimizing health, fitness, and well-being throughout the lifespan  10
Introduction .................................................................................................................................................................................................................................. 10
Who am I? ....................................................................................................................................................................................................................................... 12
What is different about this book? ...................................................................................................................................................... 12
What do you need to be healthy? ........................................................................................................................................................ 14
The obesity problem: It’s not all about genetics .......................................................................................................... 14
Taking control ........................................................................................................................................................................................................................... 17
A note about relative risk .................................................................................................................................................................................... 19
Chapter 2 Know what you eat  21
What are nutrients? ....................................................................................................................................................................................................... 22
Functions of nutrients ................................................................................................................................................................................................ 22
Carbohydrate ............................................................................................................................................................................................................................ 23
The simple sugars: monosaccharides and disaccharides ........................................................... 26
The complex carbohydrates: oligosaccharides and polysaccharides ..................... 27
Functions of carbohydrate .............................................................................................................................................................. 29
Fat ................................................................................................................................................................................................................................................................ 30
Triglycerides and fatty acids ........................................................................................................................................................ 32
Cholesterol, phospholipids, and lipoproteins ................................................................................................. 34
Functions of fats .............................................................................................................................................................................................. 35
Fats as fuel ................................................................................................................................................................................................................ 36
Protein .................................................................................................................................................................................................................................................. 36
Water ....................................................................................................................................................................................................................................................... 41
Alcohol ................................................................................................................................................................................................................................................. 42
Vitamins, minerals, and trace elements ..................................................................................................................................... 43
Phytonutrients ......................................................................................................................................................................................................................... 48
Chapter 3 Recommended intakes of nutrients and how to read food labels  51
Essential nutrients ............................................................................................................................................................................................................. 51
Development of recommended intakes ...................................................................................................................................... 54
What information is provided on food labels? ............................................................................................................... 57
Differences between countries ............................................................................................................................................... 58
Understanding the information on food labels for diet planning ............................ 59
Food labels in the USA ........................................................................................................................................................................ 59
Food labels in the UK and EU ................................................................................................................................................ 62
Health claims on food labels .................................................................................................................................................... 65
Are the claims about superfoods for real? ............................................................................................................................ 66
Do I need to take any supplements? .............................................................................................................................................. 676
EAT, MOVE, SLEEP, REPEAT
Chapter 4 How to eat a healthy balanced diet  69
Health effects of consuming inadequate
or excessive amounts of nutrients ........................................................................................................................................................ 70
Carbohydrate intake and health effects ................................................................................................................................... 70
Sugar intake and health effects ........................................................................................................................................... 72
Sugar-sweetened beverage intake and health effects ................................................................... 75
High fructose intake and health effects ................................................................................................................. 76
Fiber intake and health effects ............................................................................................................................................... 76
Fat intake and health effects ....................................................................................................................................................................... 77
Saturated fat intake and health effects ................................................................................................................. 78
Trans fat intake and health effects ................................................................................................................................. 79
Protein intake and health effects .......................................................................................................................................................... 80
Alcohol intake and health effects ........................................................................................................................................................ 82
Micronutrient intake and health effects ................................................................................................................................... 84
Sodium intake and health effects ..................................................................................................................................... 85
Phytonutrient intake and health effects ................................................................................................................................... 86
Practical guidelines for a balanced healthy diet ........................................................................................................ 87
Diets that are known to be very healthy ................................................................................................................................. 97
The Mediterranean diet ...................................................................................................................................................................... 97
The Japanese diet ......................................................................................................................................................................................... 99
Vegetarian and vegan diets ..................................................................................................................................................... 102
Food shopping tips ..................................................................................................................................................................................................... 103
A prime example of healthy food selection –
what to eat for breakfast ............................................................................................................................................................. 103
Processed foods ................................................................................................................................................................................................................ 106
Chapter 5 How to achieve energy balance: calories in and calories out  108
Forms of energy and energy transformations .............................................................................................................. 109
Units of energy ................................................................................................................................................................................................................... 110
Energetic efficiency ..................................................................................................................................................................................................... 110
What you need to know about your energy metabolism .......................................................................... 111
Energy balance ................................................................................................................................................................................................................... 113
Energy intake ......................................................................................................................................................................................................................... 113
Energy expenditure ..................................................................................................................................................................................................... 116
Resting metabolic rate ...................................................................................................................................................................... 116
Diet-induced thermogenesis .................................................................................................................................................... 118
Thermic effect of exercise ............................................................................................................................................................. 119
Energy cost of different activities ................................................................................................................................... 119
How to achieve energy balance .......................................................................................................................................................... 122
The lowest limit of energy expenditure .................................................................................................................................. 124CONTENTS
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Chapter 6 What controls your appetite and how hunger
can be abated when dieting  126
How your appetite is controlled .......................................................................................................................................................... 127
Control of feeding behavior ........................................................................................................................................................................ 128
The role of brain–gut peptide hormones ......................................................................................................... 129
The role of leptin and insulin in long-term feeding control ............................................. 131
Nutrients as signals in feeding control ................................................................................................................. 131
The problem of food addiction .............................................................................................................................................................. 133
Chapter 7 How to lose weight by dieting  138
Normal levels of body fat ................................................................................................................................................................................ 139
How can I tell if I am overweight or overfat? .............................................................................................................. 140
Height–weight relationship ...................................................................................................................................................... 141
Body mass index .......................................................................................................................................................................................... 141
Waist circumference and waist-to-hip ratio .................................................................................................. 142
Bioelectrical impedance analysis .................................................................................................................................... 143
Ways of losing body fat and weight ............................................................................................................................................ 144
About food calories and the effect of energy restriction ......................................................................... 146
Fad diets and why you should avoid them ....................................................................................................................... 149
Common diets ..................................................................................................................................................................................................................... 150
Fasting ........................................................................................................................................................................................................................... 150
Very low-energy diets .......................................................................................................................................................................... 150
Intermittent fasting diets .............................................................................................................................................................. 151
Low-fat diets ....................................................................................................................................................................................................... 153
Food-combining diets ......................................................................................................................................................................... 154
Low glycemic index diets .............................................................................................................................................................. 154
High-protein diets ..................................................................................................................................................................................... 157
Zone diet ................................................................................................................................................................................................................... 159
Paleo diet ................................................................................................................................................................................................................. 160
Low-carbohydrate diets .................................................................................................................................................................... 160
Low energy density diets ................................................................................................................................................................ 161
Diets high in calcium and dairy products ....................................................................................................... 165
Comparisons of the different diets for weight loss ............................................................................................ 166
Using nonnutritive sweeteners in the diet ........................................................................................................................ 168
Chapter 8 How to lose weight by exercising  171
Exercise intensity ............................................................................................................................................................................................................ 173
Exercise duration ............................................................................................................................................................................................................. 176
Exercise mode ....................................................................................................................................................................................................................... 176
Resistance exercise .................................................................................................................................................................................. 177
High-intensity interval exercise .......................................................................................................................................... 1788
EAT, MOVE, SLEEP, REPEAT
How much exercise is needed to achieve significant
body weight and fat loss? .............................................................................................................................................................................. 179
Effect of exercise on appetite .................................................................................................................................................................. 184
Effect of exercise on resting metabolic rate ................................................................................................................... 185
Gender differences in weight loss .................................................................................................................................................... 187
Chapter 9 How to get the health benefits of exercise  188
Training adaptations ............................................................................................................................................................................................... 189
Training strategies and the associated adaptations ........................................................................................ 192
Training for strength: increasing muscle mass ........................................................................................ 193
Training for endurance: increasing aerobic capacity .................................................................... 197
The links between sedentary behavior,
chronic inflammation, and chronic disease ..................................................................................................................... 198
What are the anti-inflammatory mechanisms of exercise? ............................................... 200
Exercise is medicine ................................................................................................................................................................................................... 202
Exercise and bone health ................................................................................................................................................................................ 205
Exercise and mental health ......................................................................................................................................................................... 207
How much exercise do I need to get health benefits? ................................................................................. 207
Influence of exercise on risk of infections ........................................................................................................................... 211
Chapter 10 The importance of sleep and how to sleep well  214
The problem of insomnia .................................................................................................................................................................................. 215
What causes insomnia? .................................................................................................................................................................... 217
Diet and sleep ..................................................................................................................................................................................................................... 218
How what we eat can influence our sleep ..................................................................................................... 218
How sleep can influence what we eat and our risk of chronic disease ....... 219
How sleep can influence our risk of infections ...................................................................................... 222
How to beat insomnia and improve your sleep quality .......................................................... 223
Chapter 11 How to avoid common illnesses  226
Common infectious illnesses ..................................................................................................................................................................... 227
Stress and immunity ................................................................................................................................................................................................. 227
Maintaining an effective immune system .......................................................................................................................... 228
Guidelines for maintenance of immune health
and limiting the risk of infection ....................................................................................................................................................... 229
Limiting the transmission of infections ............................................................................................................... 230
Maintaining robust immunity and limiting stress ............................................................................. 234
Allergies and intolerance ................................................................................................................................................................................. 236
Food allergy ......................................................................................................................................................................................................... 237
Food intolerance .......................................................................................................................................................................................... 237
Toxic food reactions ............................................................................................................................................................................... 238CONTENTS
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Chapter 12 How to maintain healthy senses, tissues, and organs  240
Ways to protect the health of your eyes and sight ............................................................................................ 242
Ways to protect the health of your ears and hearing .................................................................................... 243
Ways to protect the health of your teeth and gums ........................................................................................ 245
Ways to protect the health of your bones .......................................................................................................................... 247
Ways to protect the health of your joints ........................................................................................................................... 249
Ways to protect the health of your muscles ................................................................................................................... 252
Ways to protect the health of your skin ................................................................................................................................ 255
Ways to protect the health of your gut and digestive organs ......................................................... 257
Ways to protect the health of your heart and circulation ...................................................................... 260
Ways to protect the health of your lungs ........................................................................................................................... 263
Ways to protect the health of your kidneys, bladder, and urinary tract ........................ 265
Ways to protect the health of your reproductive organs .......................................................................... 267
Ways to protect the health of your brain and mental health .......................................................... 272
Chapter 13 How to achieve effective weight loss with a personalized plan
combining multiple diets and your choice of exercise  275
Common mistakes ........................................................................................................................................................................................................ 276
Defining goals .................................................................................................................................................................................................................... 276
Establishing the strategy ................................................................................................................................................................................. 277
The combination 100 GPD weight loss plan ................................................................................................................ 279
The dietary energy restriction part of the weight loss plan ............................................ 279
The exercise part of the weight loss plan ........................................................................................................ 281
What if you want to lose more weight than this? ............................................................................................... 283
Weight maintenance following successful weight loss ................................................................................ 284
Chapter 14 Example meal plans for different weight loss diets  287
Meals for days on the very low-energy diet and “fasting days”
on the intermittent fasting 4:3 and 5:2 diets ............................................................................................................. 289
Meals for the low-carbohydrate (Atkins) diet ............................................................................................................... 299
Meals for the low-fat diet ............................................................................................................................................................................... 304
Daily meal plans for the high-protein diet ....................................................................................................................... 306
Daily meal plans for the low energy density diet .................................................................................................. 310
Appendix  313
Recommended daily intakes of nutrients:
North America ..................................................................................................................................................................................................................... 313
United Kingdom ............................................................................................................................................................................................................... 314
Australia and New Zealand ......................................................................................................................................................................... 315
Glossary  316
References  338
Credits  359