A. Too rapid reduction is dangerous. Many people are ill for
years as a result.
B. Occasionally people who have habitually eaten large amounts
of starchy foods and sugar may safely lose weight rapidly for a time
on change of diet because this loss represents chiefly a loss of the
water which the tissues retain on a diet of this sort.
C. In general, a loss of 2 pounds the first week and 1 pound a week
thereafter is safe. More rapid reduction should not be allowed
except imder the directions of a physician.
2. Drug's and patent preparations. — Never use them. Several
have been identified as extremely dangerous substances.
3. Factors involved:
A. Food, exercise, and body weight are interdependent. Much
change in either food or exercise results in a change in body weight,
but if both are changed proportionately weight will remain the same.
B. Practicall}'^ all people who are overweight can reduce their
weight by proper decrease in their food consumption or taking more
exercise or both.
C. A few cases of obesity invohe other factors and need special
treatment by a physician.
4. Food and its relation to body weight:
A. People who are gaining weight are eating more than their
bodies can use.
B. This is true even if they are eating less than some thin people.
After weight has been gained, frequently a comparatively small
amount of food is sufficient to keep the body in that condition.
5. Exercise and its relation to body weight:
A. The amount of food the body can use depends upon the amount
of exercise taken. Therefore it is of no use to eat less in order to
reduce the Vv^eight if one at the same time exercises less.
B. Increased exercise will not only hasten the weight reduction
but will also tone up the whole system and result in better utilization
of the food that is eaten.
6. Hunger and its importance in weight reduction :
A. Eeduction regimes frequenty fail in the end because the patient
grows so hungry that when the " cure " is accomplished, a short period
USE AND PKEPARATION OF FOOD. 235
of gorging, undoes all that lias been accomplished in weeks or montlis
of dieting.
B. Hunger means first of all that the stomach is empty; it does
not necessarily mean that the body needs food.
(1) Frequent feeding in small amounts is therefore important
to remove the feeling of hunger.
(2) Meals should be attractive in ser\'icc and in flavor without
stimulating the appetite overmuch.
(3) Foods of high food value should be reduced m amount.
(4) Foods of considerable bulk but of low food value should
be used.
7. Foods of high food value r
A. The most concentrated foods we have, in terms of the amount
of energy or of fat the body can get from them, are fats and oils.
Therefore eat less fat, less butter and butter substitutes, less fi'ied
food, less fat meat, gravies, salad dressings made from oil or butter,
less cream sauce, whole milk, or cream cheeses.
B. Next to fats, the foods high in value are sugar and starchy
foods. Therefore eat less sugar, candy, maniialades, jams, preserves,
potato, rice, bread, and other cereals.
C. When only a slight reduction is necessaj-y, sometimes one need
only eat less fat or less sugar or less of both.
D. Follow the food plan systematically. Find out how much
of each food of liigh fuel Tahie is eaten at meals and reduce that
amount. Eat nothing of high food value between meals.
Page 156
Presented as published in 1919. Historical recipes may not meet modern food-safety standards. Cook from the modern interpretation, not the original instructions.
AI-modernized reading of the original text
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A. Too rapid reduction is dangerous. Many people are ill for
years as a result.
B. Occasionally people who have habitually eaten large amounts
of starchy foods and sugar may safely lose weight rapidly for a time
on change of diet because this loss represents chiefly a loss of the
water which the tissues retain on a diet of this sort.
C. In general, a loss of 2 pounds the first week and 1 pound a week
thereafter is safe. More rapid reduction should not be allowed
except imder the directions of a physician.
2. Drug's and patent preparations. — Never use them. Several
have been identified as extremely dangerous substances.
3. Factors involved:
A. Food, exercise, and body weight are interdependent. Much
change in either food or exercise results in a change in body weight,
but if both are changed proportionately weight will remain the same.
B. Practicall}'^ all people who are overweight can reduce their
weight by proper decrease in their food consumption or taking more
exercise or both.
C. A few cases of obesity invohe other factors and need special
treatment by a physician.
4. Food and its relation to body weight:
A. People who are gaining weight are eating more than their
bodies can use.
B. This is true even if they are eating less than some thin people.
After weight has been gained, frequently a comparatively small
amount of food is sufficient to keep the body in that condition.
5. Exercise and its relation to body weight:
A. The amount of food the body can use depends upon the amount
of exercise taken. Therefore it is of no use to eat less in order to
reduce the Vv^eight if one at the same time exercises less.
B. Increased exercise will not only hasten the weight reduction
but will also tone up the whole system and result in better utilization
of the food that is eaten.
6. Hunger and its importance in weight reduction :
A. Eeduction regimes frequenty fail in the end because the patient
grows so hungry that when the " cure " is accomplished, a short period
USE AND PKEPARATION OF FOOD. 235
of gorging, undoes all that lias been accomplished in weeks or montlis
of dieting.
B. Hunger means first of all that the stomach is empty; it does
not necessarily mean that the body needs food.
(1) Frequent feeding in small amounts is therefore important
to remove the feeling of hunger.
(2) Meals should be attractive in ser\'icc and in flavor without
stimulating the appetite overmuch.
(3) Foods of high food value should be reduced m amount.
(4) Foods of considerable bulk but of low food value should
be used.
7. Foods of high food value r
A. The most concentrated foods we have, in terms of the amount
of energy or of fat the body can get from them, are fats and oils.
Therefore eat less fat, less butter and butter substitutes, less fi'ied
food, less fat meat, gravies, salad dressings made from oil or butter,
less cream sauce, whole milk, or cream cheeses.
B. Next to fats, the foods high in value are sugar and starchy
foods. Therefore eat less sugar, candy, maniialades, jams, preserves,
potato, rice, bread, and other cereals.
C. When only a slight reduction is necessaj-y, sometimes one need
only eat less fat or less sugar or less of both.
D. Follow the food plan systematically. Find out how much
of each food of liigh fuel Tahie is eaten at meals and reduce that
amount. Eat nothing of high food value between meals.