The No-diet Diet How to lose weight without even trying by Cal Smith Only $12.95

Cal Smith stumbled on the secret of losing weight without dieting while training for a national fitness contest in 2001 at the age of 71. Within 90 days, he took off 50 pounds of fat and replaced it with 15 pounds of muscle to place 2nd in the men's over-55 division.

No matter how old or out-of-shape you are today, Cal shows how you too can have a physique that will win contests. If you like pancakes this excerpt will get you started!

Dieting means going hungry for weeks and months on end. It means food deprivation that ends up in disappointment, abandoned resolutions, a shattered self-image, and being heavier than when you started. Nobody needs that kind of agony!

The No-diet Diet is a diet with a distinct difference. It’s sort of like a double negative that becomes positive. The two negatives of dieting are 1) You have to exercise and 2) you need to count calories and eat less than you want to. With the No-diet however, you substitute fun activities for the exercise, and count calories, but eat as much as you want to. In that way, you turn the hardships of dieting into a happier, healthier, lifestyle.

There is a big difference between counting calories when you are starving and counting them when your belly is full. And there’s an equally big difference between forced exercise and the physical activity of bowling, fishing, or dancing. Working out on treadmills, stationary bikes, weights, or in aerobics classes, even if you like that sort of thing, is pretty tough and requires a great deal of self discipline. In the no-diet program you will be asked to get involved in some sort of physical activity, but it has to be something that you will find fun and exciting - something you really enjoy doing - not for the exercise, but for the sheer pleasure of doing it. And that is big difference!

For me, the ultimate in fun is racquetball and I have a hard time understanding how anyone who spends even 15 minutes on a racquetball court can help but become addicted to it. But, one man’s meat is another man’s poison and we all have different likes and passions. You might not enjoy racquetball at all, but might become instantly hooked on golf, mountain biking, table tennis, or darts. The main thing is something you really like and wont have to force yourself to do on a regular basic.

Once you find that something, you will never have to worry about weight control again. Of course the activity has to be something more physical than shooting pool – although even that is better than nothing – or stamp collecting. It should be something you find exciting, that gets your blood pumping a bit, and makes your body burn more calories than it normally does.

As far as counting calories is concerned, even if you aren’t dieting, you should always keep track of them. Unless you do, you can never control your weight and your scale will jump up and down as it sees fit. To take off weight you have to eat fewer calories than you burn each day, and it is impossible to keep track of what you eat without writing it down. For that reason, it is vitally important that you start keeping a daily journal.

The one thing that every nutritionist and weight-control counselor knows, but that is completely ignored by most, is that - like so many other things in life – calorie-sources are not all created equal. The No-diet Diet shows you how to capitalize on this fact. Let me give you an example so you know how important it is.

If you eat 100 grams of fat in a normal day, you will consume 900 calories. However, an equivalent amount of carbohydrates or protein from any source, provides only 400 calories. If you are on a 1400-calorie-per-day diet, that alone can spell the difference between success and failure! And there you have it - the third key to success with the No-diet Diet: substitute low-calorie, slow-burning foods for high-calorie foods that are easily stored in the fat cells around your belly, butt, and thighs. There is a little more to it, but food substitution – not deprivation - is what you need for sustained weight loss, and a permanently slim figure.

Some of the things you will have to do without are simple sugars, starches, meat, dairy products, and oils. While it is true that sugar and starches aren’t fat, they are very high in calories and low in bulk. You can eat much more of other foods that taste just as good - or even better – things like pancakes, strawberry shortcake, sausages, hamburgers, and hot dogs.

Actually, in spite of their fattening image, pancakes are the ideal diet food. They are delicious, perfectly balanced nutritionally, and you can eat them five times a day if you like. And if you think you might get bored with them, think again. You can have strawberry pancakes, pizza pancakes, sausage and country-gravy pancakes, curried-shrimp pancakes, and dozens of others. I’ve included recipes for sixty delicious pancakes in chapter 13.

Called by many names, pancakes have been the staple food of most countries for centuries. There is archeological evidence suggesting that peoples of the Natufian culture, about 13,000 years ago, ground wild grass seeds into flour to bake flat cakes on hot rocks.

Everybody loves them! In fact, there isn’t a country in the world that doesn’t boast some unique pancake innovation of their own. They eat crepes in France, tortillas in Mexico, okionomiyaki in Japan, and blinis in Russia, Depending on where you are, they might be served with caviar, meat, beans, shrimp, sour cream, fruit, jam, seaweed, or the sex organs of sea urchins.

They can be made out of a wide variety of flours, and filled or topped with everything from applesauce to country gravy, garlic, jam, curry, and yogurt. They are nutritious and delicious and the taste possibilities are endless. But it is these toppings that give pancakes their bad image. A 200-calorie pancake can very quickly reach 750-calorie proportions by topping it with a tablespoon of butter and ½ cup of maple syrup.

The problem in America is that butter and syrup are always expected. Pancakes just aren’t pancakes with them. The fattening image is further enhanced by the world-wide celebration of Shrove Tuesday (literally “Fat Tuesday”) each year on the day prior to the beginning of lent on Ash Wednesday. It is celebrated with richly-topped pancakes and muffins, thereby lending credence to the pancake’s ‘too fat’ reputation. But it isn’t the pancakes that make people over-weight. As stated above, it is the choice of toppings and fillings that does the dirty work. The cakes themselves are actually perfectly balanced nutritionally and have a very low calorie-to-bulk ratio.

Substitute pancakes for things like hamburgers, muffins, donuts, french-fries, ice-cream, cheese, white bread, cold cereals, etc. and you can’t help but lose weight.

But don’t go overboard on getting rid of Fat. You need 20 grams of it every day. Fat is an important nutrient used in the production of cell membranes and certain compounds to help regulate the nervous system and control blood pressure, heart rate, blood vessel constriction, and blood clotting. It also carries fat-soluble vitamins — vitamins A, D, E and K — from your food into your body and helps maintain healthy hair and skin, protects vital organs, keeps your body insulated.

Most importantly from a dieting perspective, fat provides a sense of fullness after meals - although most of us tend to ignore it and keep eating anyway.

You will also have to quit eating what I call “flash fuels” like white sugar, white rice, and bleached flour. These carbohydrates are quickly converted to glucose and passed into the bloodstream where they provide a high burst of energy that burns off very quickly. High blood sugar stimulates the release of lots of insulin, which causes the liver to covert the sugar into fat.

Insulin has three major characteristics that are important to anyone wanting to lose weight: 1) As blood sugar levels increase, more and more insulin is produced by the pancreas, which 2) stops the body from burning fat for energy, and 3) causes increased fat storage.

Many health advocates rely on the ‘glycemic index’ of foods as a means of controlling insulin and weight, others argue for the ‘clycemic load’ system. However, the list of things that affect insulin/glucose metabolism is quite lengthy and neither index nor load proponents seem able to adequately defend their theories.

Anyone not already suffering from diabetes is well advised to consider instead, the number of carbohydrates per gram of the food they consume. Sugar is the worst with 100 grams of carbohydrate per 100 grams sugar. The carbs in fresh fruit range from three grams of carbohydrates per gram in watermelons, to 19 carbs per gram for mangos. Meat and seafoods have none at all.

On the high end, along with sugar, is whole wheat - 80 grams of carbohydrate per 100 grams – and other grain flours. Unlike sugar, however, grains are nutrient-packed complex carbohydrates and take up to four hours to digest fully, thus maintaining blood sugar evenly at low levels over a long time. Simple carbohydrates, including sugars, fruit, and starches, contain few essential vitamins and minerals and are digested quickly to spike blood sugar levels and release high levels of diet-busting insulin.

Meat and fish should also be avoided, unless you are involved with weight training and need the extra protein to rebuild muscle tissue damaged by heavy exercise. Even lean cuts of meat have a lot of fat and are high in calories. Instead of meat and chicken, try some of the great new low-calorie soy and vegetable substitutes that taste just like sausage, hamburger, wieners, chicken, and cheese. This book includes a couple of recipes for making your own.

The bottom line is that it is very easy to eat all the food you want without gaining weight if you plan your menus properly - and that is easy to do. Simply replace the foods that contain fats, refined sugars and starches with equally delicious ones that don’t. To make it even simpler, eat lots of pancakes and soy products and you will cut your calories enough to take off weight with no problem at all.

But, for the No-diet to be really effective you need to take an interest in what is going on inside you at all times. You need to know something about your digestive system and how the fat-burning process works so you can maintain tight control over your metabolism and make it work for you. It is easy to do, but impossible without maintaining a diary and recording your calorie intake every day. The first thing you must do is to establish your daily calorie intake requirements through a 7-day, pre-diet analysis of your normal eating habits (fully explained in Section 2).

Once you have done that and have learned how many calories you need to maintain your current body weight, you will know exactly what you need to take off a bit of weight any time you feel like it. And, if you gain a pound or so, you will know exactly why, and can easily avoid that same mistake in the future.

When you have finished this book and are aware of all the factors involved in metabolizing fat, you will never have to worry about dieting again. You will find it easy to reach and maintain any weight goal you set for yourself.

You have to count calories alright, but, because no food contains the same number, or is digested at the same rate, the quantity and type of food represented by a daily calorie intake number (your Basic Metabolic Rate) varies greatly. You can think of that daily calorie number as a sort of elastic ‘container’ – similar to a pair of spandex panties – that shrinks and stretches to accommodate different food volumes. If your container is 1800-calories-per-day, that number can hold either a very small amount of high-calorie caramel chocolate bars and double-stuffed pizza, or a large quantity of ginger tofu, and stir-fried vegetables, and low-calorie strawberry pancakes. It is entirely up to you.

This food substitution technique is the missing link in every diet program I have ever looked at. They all ignore the fact that overweight people are generally more concerned with the quantity of food on their plates than with the taste. After all, tastes – green olives come immediately to mind - are largely acquired and “gourmet” taste has more to do with social snobbery than with food quality. How anyone can eat snails, raw oysters, fish eggs, chocolate coated ants, or limburger cheese, and claim to be a Bon Vivant is beyond me.

Speaking of social snobbery, there is a big difference between a gourmand, whose chief pleasure is eating and rates the size of his meal much higher than the taste. For him or her, a great meal is a big meal. A gourmet, on the other hand, adopts the opposite approach in an effort to project himself as a connoisseur of fine food and wines. He is more concerned with pedigree than either taste or quantity.

Whichever you are, gourmand or gourmet, the No-diet Diet allows you to express your individuality. You have the best of both worlds to choose from – epicurean taste, or a lot of great-tasting bulk!

Fast-foods are another story. If you happen to be a McDonalds junkie, consider the fact that a single supersized meal can easily provide 1800 calories and add another glob of fat to your middle. Stuffed pizzas are equally deadly. For the same number of calories you could eat eight pancakes with sugar-free maple syrup or crushed strawberries, and lost an ounce of two.

That doesn’t mean you can’t treat yourself to a double cheeseburger once in a while. I do. But if you do, order it without cheese and with the meat on the side. Then, before you put the hamburger on the bun, lay each of the patties on a stack of six napkins and roll them up tightly to squeeze out all the fat. The result is a great hamburger with only 300 calories – and a dozen or so disgusting fat soaked napkins.

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