by Barbara Rolls
Like the Supermarket Diet, this book is full of recipies that I can skip. So the reading only takes an hour. The message is simple, like all the diet books - eat low energy, high water and high fiber food. But there are a few interesting points to take away:
1) divide engergy by serving size, if size (g) is larger than energy(c), eat a lot; if about the same, pay attention to portion; if much smaller (>2), limit.
2) calculate engergy need:
A: sedentary = 1;
low active (30 - 90 min brisk walking daily) = 1.14;
active (1.5 - 3.5 hours brisk walking daily) = 1.27;
very active (3.5 or more brisk waling daily) = 1.45
B: height (inches) * 16.78
C: weight (lb) * 4.95
D: age * 7.31
E: B + C
F: A * E
G: 387 - D
Result: G + F
