The “One Hour” is not the diet to end all diets. It’s a beginning to a path of eating better and learning to eat better for a lifetime. The author’s premise is awareness is the key to all change. And the proven method for long-term weight loss, getting healthy, and getting your body back in balance is by changing eating habits. Awareness of how the kind of food, the volume of food, and the frequency of eating affects how you feel and perform every day is the beginning. The “One Hour” post eating check-in teaches that very quickly and is the beginning. “One Hour” is loaded with game changing perspectives that will change the way you think, feel, and use food.
|Publisher:||Morgan James Publishing|
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About the Author
Dr. Cliff Thomas is a weight loss surgeon with over three decades experience leading to his current day to day task teaching how to change eating habits. His previous book on weight loss surgery success, Skinny Jeans at Last: Secrets to Long-Term Weight Loss Success, has been a #1 bestseller and remains in the top 6 sellers among kindle books on weight loss surgery. Dr. Thomas has been featured in a TLC documentary, “The Half Ton Mom”, in which he and another surgeon performed the largest gastric bypass in the world. Dr. Thomas is a frequent guest on “Great Day Houston.”
Read an Excerpt
Overcoming Weight-Loss "Infobesity"
We have been brainwashed.
Do you wonder why we keep doing the same things with the same results — that don't work — be it war for peace or the new magical diet for weight loss?
Are you open to the possibility that our thoughts have been conditioned, and in a sense brainwashed into believing that something we've tried before will work this time? Same story, same results, over and over. The problem with our food choices is we have been conditioned through marketing and hype and weak science to believe we should eat in a certain way.
It's your time to change. Now is the time to find lasting solutions, not short-term results. Now is the time to do something different. Now is the time to give up our loyalty to these conditioned thoughts.
This chapter helps you re-examine the dogma that keeps you going down a path that doesn't work and embark on a path of success. Success through awareness.
If you want to change, you must change your thoughts. Think of this chapter as the beginning of a journey. A journey that may change the way you think about food and food choices.
So we will look at what we are currently doing, and the science behind what we do, and take a closer look at expert advice. Usable, reliable, expert advice comes from experience, not from weak science. So we'll take a bit of a detour in "Chapter 2: Experience Is the Foundation of Expertise" and examine my experience so you develop trust in my guidance, trust to believe in a perspective that's a bit different. Then maybe you will trust me to show you what to pay attention to, what things mean, how things work, how to advance, and how you might find the real you, not the you with a body overweight and out of balance.
In beginning this journey, understand that we have become food information-oholics, because we're starving for information that will work.
We commonly hear someone talk about the amount of calories in this or that, the number of fat grams in this or that, the number of sugar grams in this or that, and so on.
The bad news is most of the information we accept as dogma is scientifically inaccurate and often misleads us into believing if we do X then Y will happen. This creates false expectations.
False expectations make us want to quit.
It's better to find what works and not quit.
Almost every day we hear, "This study proves X." Later, we hear, "This study proves the opposite of X." We feel confused and confusion makes choosing a path and sticking to it difficult or impossible. The only way you will have long-term success is to stick to a path that works for you.
Often these studies claim results in the name of science, and that's where the confusion begins. What is science?
Science is a process of experimentation where we discover reliable rules to predict an outcome. It requires a trial-and-error approach and proves something only if the experiment can be repeated with the same results. So if some method of weight loss really works for most people, then the experiment should be able to be repeated with similar results by some other group.
So if X method of non-surgical weight loss is a lasting solution, there should be a study where several hundred or thousand have been enrolled in the study, and some reasonable percentage of those enrolled went through the process and lost 50% of their excess weight and were able to keep it off for at least five years. Then the method should be repeated to see if the results are reproducible. Guess what? No such study exists. All those claims and no study can do this. Isn't that amazing!?
Here's an example of statistical wizardry: because a certain foot size may correlate with a better understanding of math doesn't mean a bigger foot size causes a better understanding of math. It's because a sophomore in high school has a bigger foot size than a six-year-old and a sophomore is old enough to understand math better.
Correlation does not prove causation.
So beware when some expert says, "The science shows this and the science shows that" and uses statistical wizardry. Beware of terms like confirms or conclusively shows. These studies may show a correlation, but that doesn't prove cause. "Experts" should use phrasing like "suggests or highly suggests." Also beware of the belief that before-and-after pictures mean some process would work for you. The pictures prove short-term results for the person in the picture.
The purpose of this book is to elevate your awareness about what it means to eat and feel better. This book will help you shift away from taking any food information as dogma toward your own personal trial-and-error approach to finding food and ways to eat that help you feel better.
So let's run through some examples of dogma that's misleading and based on weak science by looking at what we are currently doing.
Look at what we're doing:
We measure food energy with calories
We measure the amount of protein, fat, and carbohydrates we eat by how much they weigh, in grams
We measure obesity with the Body Mass Index (BMI)
We measure our nutrient intake by looking at food labels
We measure success by the number of pounds lost on the bathroom scale and by how fast we lose those pounds
Look at the science:
Calories are measured by burning food in a calibrated box with a flame. When the food burns, it releases heat. The amount of heat released that can raise one gram of water one degree centigrade is a calorie. Our body does not burn food ... it digests food. Millions of complex things happen when we digest food, and no physiologic process in our body resembles burning food with a flame. Burning grease on a fire will feel very hot. Burning bark, which is a carbohydrate, or a piece of meat, will feel less hot. Fat has approximately nine calories per gram, and carbohydrates and proteins approximately four calories per gram. These numbers are based on how hot they burn, not how the body uses the nutrients for energy or energy storage. While measuring heat is a way to measure energy in physical science, it is not how our body handles food and uses energy. The concept is not based on physiology and is fundamentally flawed.
The way to measure food energy is to ask yourself how much energy you have after eating. Duh! Sometimes, the right answer is right in front of us.
Here's another example: Just because fat has more than twice the calories as protein, it does not mean that it makes you twice as fat. Yet, that's what we have been conditioned to believe.
The physical weight (in grams) of a protein or a carbohydrate or a fat has weak scientific correlation with how much of that nutrient we need to function properly or what percentage of our diet should contain that nutrient. You could grind up horse hooves, a protein, and weigh it to produce a number to list as grams of protein. That number tells you nothing about how well your body would utilize that protein. So when a product says it has eight grams of protein, it's telling you how much it weighs and little else.
The digestive process has evolved over millions of years. Millions of functions contribute to how a food nutrient is digested and used. How well our body utilizes a food depends on how well it is digested and absorbed, not by how much it weighs. So in my opinion, how much a nutrient weighs has very little to do with how well our body will utilize it.
We measure obesity with the BMI, a numerical measurement of how much you weigh divided by how tall you are, with a correction factor for pounds and inches. BMI doesn't account for differences in lean body mass, like bone or muscle. You can be lean and have lots of muscle and bone, and your BMI will be high. Everybody in the nutritional sciences knows that BMI is inaccurate. Yet, it's how we measure obesity.
You can look at someone and tell if that person is obese. What makes measuring calories, grams of nutrients, and BMI so wrong is they are the numbers used in almost all the scientific studies. The excuse for using them, despite knowing their pitfalls, is the acknowledgement that nothing better to use is available. When it comes to scientific studies, inputting flawed numbers delivers flawed results. Garbage in = garbage out.
We measure the nutrients in our food by reading food labels. The majority of food labels are created with food-analysis techniques. Most big food manufacturers test their foods before, during, and after manufacturing to create the nutrient information for their labels. However, the FDA allows a 20% deviation of error — meaning the FDA allows manufacturers and packagers a surprisingly wide latitude in food ingredient "truth." The ingredient information can be off by 20% in either direction and still be in compliance. For instance, if the label says that a food contains 300 calories, it may actually contain anywhere from 240 to 360 calories. The same margin of error goes for other nutrients as well, which isn't very safe for diabetic carb counters, or people with high blood pressure who are watching sodium intake, or mothers looking to boost the iron content of their infants' diets. The FDA has never established a random labelauditing process, and compliance with the law is self-enforced by food manufacturers. This leaves lots of room for inaccuracy due to variation.
The biggest value of food labels is that the information on them gets us thinking about what we're about to eat. That's important. Just realize your body will respond differently to different saturated fats, to different proteins, and to different carbohydrates. Another big problem with food labels is all ingredients don't have to be listed — only the most prevalent. Some minor ingredients may be affecting us badly.
We measure success by the number of pounds lost on the bathroom scale and by how fast we lost those pounds. We have heard all the statement "lose seven pounds in seven days."
Have you been told to weigh yourself first thing in the morning? You know why? It's because you are dehydrated from seven to ten hours of sleep without taking in liquids. In contrast, if you weigh after a binge of high-salt-content food, you will have gained a few pounds. This is water weight. When we weigh, we want to know pounds of fat lost. Long-term and as a trend, this kind of weighing is accurate within five pounds. Short-term, it is very inaccurate. The best way to see the gradual progress from your diet changes is to monitor changes in clothes size. Why? Because it is a simple measure of volume. Volume changes most reflect changes in fat and muscle. It's easy to find many ways to lose water weight quickly, and that's what quick weight loss accomplishes. There is some value though. Excess water weight feels the worst of all excess weight.
If you have been working hard on changing your eating habits with some diet change and you get on the bathroom scale and do not see the results you were expecting, then you will have inner voices saying, "This is not working." Then you will want to quit. Instead, monitor changes in your clothes. Your clothes size will progressively change and is a true indicator of success.
We also tend to believe any expert that uses the word "science" or scientific-sounding words, like grehlin. Grehlin is one of hundreds, if not thousands, of obesity-related peptides. They all work in concert with each other. So when some expert says, "Do this because it affects grehlin levels," they're trying to sound like an expert but not really sharing useful information and possibly know very little about obesity-related peptides. Have you ever heard that you need to eat certain foods to make your body more alkaline? Just using the word alkaline makes the experts sound like they know what they're talking about. But our body physiology maintains a very tight pH balance, primarily with the kidneys and respiration rapidly compensating for any changes. Food doesn't shift that pH balance. If we get too acid or too alkaline, our body rapidly corrects it to maintain balance. And if we do have sustained shifts in more alkalinity, we die.
It may be that eating "alkalizing foods" makes us feel better, and if they do, we should eat them, but it's not because they change the body's pH. So be careful of expert advice. Be an open skeptic and do your homework. Become your own nutrition expert.
False information creates false expectations, and false expectations make us want to quit. If you are looking for lasting solutions and not short term results, then it's time to give up these poor indicators of success and look for quality indicators of progress towards success. The best monitor that you are on a path to success is to begin paying attention to how your daily eating habits are changing, month by month and hopefully year by year. Those habits have been around for a long time and do not change overnight. Monitor your clothes size changing. Monitor your energy, mental clarity, and how your body feels changing. Do this by checking in one hour after eating. Remember the food and food volume and rate how you feel. Rate your energy, mental clarity, and how your body feels. Choose feel-good food.
One Hour Power — one hour can change your life, and it takes only minutes.
This book features a chapter on "Tools for Success — Changing Your Eating Habits, Changing Your Life" (Chapter 9). You may want to skip ahead and read that chapter to get the core of suggestions. And we have the mini-book Tools for Success available so you can easily carry it with you and read it many times. Go to www.changeyoureating.com to get your copy.
The next chapter is my story, so that you can trust my advice. With trust, the "Tools for Success" chapter can be more meaningful and deliver the power of weight loss and energy gain.CHAPTER 2
Experience Is the Foundation of Expertise
Expertise comes from experience. Experts give advice. Following that advice requires work. Work takes energy. So maybe, before you take action and use your precious energy on a new journey of change, you should know the experts' story.
While reading this book, you will have moments where those inner voices say, "I have never heard that before." The following stories are where that perspective comes from. Not because I am an M.D., but because of the more than three decades of my unique experiences as an M.D.
I think I have the best job on the planet. I will share with you various stories and experiences, and each story will share a takeaway message.
In the fall of 1988, I was lying in bed with my wife in a deep sleep. Around midnight I received a call that a 12-year-old boy had been shot with a .22 rifle in the chest and had no vital signs. I was the Chief Resident and was required to attend all major life-threatening traumas. I really didn't want to get out of bed to go pronounce a 12-year-old dead ... but was he? So within a few minutes I showed up at the ER just as the boy arrived. I was in my zone instantly. I asked if anyone knew how long the boy had no pulse. It was a moment where time slowed and awareness peaked. I could see every face all at once and knew no one knew. I knew every second mattered. I saw a bag of clean laundry. I grabbed the laundry bag and used it to prop the boy on his side as I asked the head nurse for a scalpel blade. No handle, just the blade, no sterile drapes, and with my bare hands I took the blade and opened the boy's chest. I pushed his lungs out of the way, opened the pericardium and saw a heart with a hole in the ventricle and no blood in the heart. He was still warm, so I knew I had a shot at getting him back. I took a pair of scissors and cut off the corner of the left atrium and took unsterile IV tubing and put it in the atrium and sutured it in place. Within a minute or two we were able to get several units of blood pumped in. Then I started massaging the heart. Then my heart exploded with exhilaration as I saw that boy's heart come to life and start beating. After that, we took the time to put on sterile gloves and some drapes and splash everything with betadine and sutured the holes. From the moment I walked into the ER to this moment was less than five minutes. My eyes became watery with joy as I saw his pupils react to light. He was going to be OK! I knew for that boy, at that moment, no one else could have done what I did. I was in my zone. And it mattered.
I became very good at trauma, one step at a time. Baby steps of experience.
I will never forget my first night as the general surgery resident. I had the night duty. After making rounds, I went to the call room to lie down and get some sleep. My heart was beating so hard everything seemed to vibrate. I could imagine a "code blue" or some other immediate emergency happening where I would get the first call and be expected to show up first and do something. I didn't know if I could do it.(Continues…)
Excerpted from "One Hour Power Diet"
Copyright © 2015 Cliff Thomas, MD..
Excerpted by permission of Morgan James Publishing.
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Excerpts are provided by Dial-A-Book Inc. solely for the personal use of visitors to this web site.
Table of Contents
Chapter 1: Overcoming Weight-Loss “Infobesity"
Chapter 2: Experience Is the Foundation of Expertise
Chapter 3: You Are the Goaland You Are the Solution
Chapter 4: Getting Real About Eating Healthier and Losing Weight
Chapter 5: Your Food, Your LifeStep by Step
Chapter 6: Committing to Changing Your HabitsAre You Ready?
Chapter 7: Changing Eating Habits Made Easier
Chapter 8: Why You Eat What You Eat
Chapter 9: Tools for SuccessChanging Your Eating Habits, Changing Your Life
Chapter 10: Pitfalls to Success and How to Leap Over Them
Chapter 11: Becoming Your Own Nutrition Expert
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