We're shooting this about two months after the New Year when resolutions
are probably falling apart. One of the bigger ones is weight loss.
What does someone need to know about weight loss when they're trying to
loose a few pounds or many pounds?
Sure. I think that first we have to understand caloric needs and caloric
density. Not about counting calories. I rarely teach people how to count
calories. It's about understanding that to make it very simple by category.
If I were to tell you if you ate 100 of these foods for the next 100 days
you could potentially use at least 10 to 15 pounds of body fat but if you
ate these 100 foods you can gain 10 to 15 pounds of body fat. What happens
is after the New Year's people keep eating those foods that are so high in
caloric density thinking that they're getting their best source of protein
from eggs, cheese, meat. In reality they're getting very poor nutrition.
That would be good nutrition for rats as I explained earlier but not good
nutrition for humans. They're getting all this caloric density with very
little fiber. Here's the rule of thumb. Select the 100 foods that are the
highest in fiber, highest in water content, lowest in caloric density but
highest in nutrient density.
Let's pay attention to what I just said. We can take for example, a cup of
mushrooms. A cup of mushrooms barely have 20 calories. It's nutrient dense.
Dr. Furman states that just three mushrooms a day reduces the risk of
cancer by as much as 30 percent. Well, my gosh, just taking a little bowl
of mushrooms is going to help reduce your risk of cancer? That's beta
glucans, that's how the body stimulates and fights and it detects cancer
and releases certain nutrients that have some very potent natural anti-
cancer affects so mushrooms, a cup of mushrooms everyday. What about
celery? Look at celery. It's got fiber; it's got water content, very little
caloric density but high nutrient density. It's green, chlorophyll. You
chew on that celery. Sweet bell peppers, red bell peppers, green; red bell
peppers, why are they different colors? They have different bioflavonoid.
They have different nutrient densities and concentrations. Here again,
follows the rule high in water content like the sweet pepper it's high in
water, juicy, it's high in fiber. When you chew it long enough there's just
a little bit of stringy stuff left, that's the fiber, it's high in nutrient
density. It's got all that color.
We look at these foods at these foods cucumbers and cauliflower and
broccoli and cabbage. We can easy come up with 100 foods that are
basically in the vegetable category on up to the fruit category which
becomes the medium calorie foods, still high in nutrient density, high in
water content but a little bit more calories. They taste sweet, sweeter
than the vegetables. There's nothing wrong with that. I'm not opposed to
fruit and the sugar of fruit so as long as it's combined with a lot of
other vegetables as the base diet. I'm not opposed to potatoes. Contrary to
popular belief eat as many potatoes as possible. When I'm trying to drop
body fat they fill you up, they're satisfying. Baked potatoes, mashed
potatoes, various ways. I'll put chilli salsa. Chilli salsa chillies again,
high in water content, high in nutrient density, have that nice taste to
them and a little bit of salt.
I'm not opposed to salt. Read Dr. Batmanghelidj book Our Bodies Many Cries
for Water. You have to understand I read 272 books in the last year-and-a-
half. Every day I'm reading, studying, researching. All this information I
look at what I know, what seems to depart from what I do know and then I
look up that research. I don't discount it because at one point some
studies are saying, "Avoid salt, avoid salt". I go, "Really, avoid salt?"
Then Dr. Batmanghelidj set me clear, you need a little bit of ... about a
teaspoon of salt per quart of water. You need that natural salt in the
foods to hold fluids into the tissue. There's noting wrong with a little
bit of salt mixed into the whole diet. I look at the nutrient density a
lot of cauliflower, fruits. Then the next level of nutrient density becomes
like beans and peas, high in fiber but not much water content to them.
There's more caloric eat a lot of beans and a lot of brown rice they're
going to maintain your weight. You can have them but just don't overeat
them. Then you go up a little bit higher to avocados. Well, it's high in
fat content. Avocados are low in water content. They're high in nutrient
density but because of the fat content they're the highest calorie thing of
all the vegetables. Olives and, avocados and, nuts and seeds have a lot of
calories. If you want to gain weight you eat those things. Some people get
too skinny they eat more of those. If you're trying to lose weight why in
the heck are you eating so much avocados, olives and, nuts and, seeds and,
beans and rice? You want to be over here the vegetables and fruit,
vegetables and fruits; salads.
I do a lot of ... a crock pot. I throw vegetables in. I cook them up in
water not in oils but in water and, some spices and, herbs and garlic. The
whole house smells wonderful. I come home, just can't wait. I eat bowl
after bowl after bowl. One of my favorites is gazpacho soup. It's tomato
based. All these recipe's are in my new book called The Delgado Diet. I
have all these recipes. You look them up. You say, "Oh, he meant that.
That's the one I should be eating for weight loss. That one's well done.
It's good tasting recipe try it out." We took 15 years to create the recipe
book, hundreds of recipes from around the world where the healthiest people
eat and then on up to the more dense things. Then if you're eating cheese
and, eggs and, meat or even chicken and fish ... Chicken and fish there's
not fiber. You chew it up there's not fiber left it's just completely
dissolves in your mouth after you've been chewing it for long enough. It's
all calories. It's got cholesterol permeating throughout the fish and
chicken. It's just as high in cholesterol as red meat. I don't tell people
to eat fish and chicken in the place of red meat. I mean you can eat a
little red meat, if you're going to eat fish or chicken just think of them
as meat as one category and don't over do them, a small handful. Some
people say maybe, three times a week. That's not that you need it. You
should put a limit on how much you eat of it.
These calorically dense things, the most dense things is sugar and oils.
Olive oil, corn oil, safflower oil is so dense it thickens the blood, it's
high in calories. Per cup it's like over 900 to 1900 calories, in that
range. Sugars 900 to 1,112 calories, around there whereas remember that cup
of mushrooms was only 20 calories. That's how the spectrum works eat lots
of salads, soups and vegetables without the oil dressings. If you just go
to a fat free salad dressing you'll save yourself 10,000 calories per month
which will save yourself about two pounds of body fat. You'll lose maybe,
about 10 pounds of body fat over the course of a year just going to nonfat
salad dressing. It's that simple. My cookbook The Delgado Diet gives you
these wonderful tasty recipes that took us the better part of 2 years to
put together. I can tell you that I tend to overeat sometimes. I have a big
healthy appetite. I lift weights. I love big bowls of food. When I eat big
bowls of fiber, high water content foods I'm satisfied. My tummy sends a
signal to my brain says I'm satisfied. I did a lecture called "Scientific
Methods of Fat Loss" on our web site. You take a look at it. Watch it for
three hours. It gives you the all the signs of what I'm talking about.
Weight loss is something I call "fat loss". Weight loss is deceptive.
Bodybuilders can show you a six-pack after they take diuretics and they'll
die almost. There's been examples of bodybuilders dying from taking
diuretics to drain all the water and tissue out of their bodies. It's very
risky and dangerous. The natural diuretics would be like spinach and
watermelon and things. You can eat them in sensible quantities. You're not
going to die from eating asparagus or watermelon. You're going to die from
taking [inaudible 00:07:16] and diuretics.
I look at how you're going to get your body in shape, you exercise, you
burn the calories for about an hour a day. You do an intensive exercise,
get your heart rate up and mix it in trampoline so you're lymphatic's are
stimulated and eat all these fruits and vegetables, soups and salads with
these tasty recipes from The Delgado Diet you can't help but not drop 10,
20 pounds. I had a lady last month, 20 years ago, she came in and she was
overweight. She was fatigued. She was depressed. She didn't know just what
to do next. She said things keep getting worse. Her joints were aching. I
said, "Look, we're going to start from a basic program. We're going to
optimize your hormones." We measured her levels with Dr. [inaudible
00:07:53]. We put her on a whole foods diet. I got her eating fruits,
soups, salads and vegetables from The Delgado Diet. I gave her the Eyes
Open Hypnosis Script. She said, "You know, all I've got to do is read this
15 minutes a day, right?" I said, "Yes." She reads it and she got in to her
conscious mind with your eyes open. When you go to hypnosis your eyes are
closed, you're out and you fall asleep and it doesn't do any good. I mean
subliminal maybe but not much evidence that that helps. With Eyes Open she
reads the script and it gave her directions. She'd go to a script about,
how am I going to have more energy today? Or how I'm I going to select
healthier foods today? Or how a I going to have better mental clarity? She
would read the scripts she wanted to read. There's 21 scripts I give
people, 15 to 21 depending on the person what they want to do. She came
back after 21 days she said, "I've lost 10." She goes, "I feel great. My
depression's gone. The supplements you gave me are working." She said,
"More importantly, I read that Eyes Open Hypnosis Script. I didn't take it
very seriously. You told me, "Read it everyday." By the seventh day I just
noticed myself making conscious decision of better food chooses. I
started[inaudible 00:08:53] myself [inaudible 00:08:54] salad instead of
the cake. Eating more soups and vegetables and eating more fruit and, just
exercising more and just doing the right things because you know what?
You're biggest barrier to getting in shape is your mind. You do what you
did, what you know from the past. You think that's the correct way. Just
eat little portions of food even though they're meat, cheese and eggs;
little portions you think somehow you're going to lose weight like Weight
Watchers, take portions. It's not going to work that way. Your body was
made to take large quantities of fibrous water foods. You'll be satisfied
and you'll be energized and get super nutrition while your cells get
healthier and then you'll get in shape.