The Fast Food Diet Lose Weight and Feel Great Even If You’re Too Busy to Eat Right ppt

The

Fast

Food

Diet

Lose Weight and Feel Great Even If

You’re Too Busy to Eat Right

STEPHEN SINATRA, M.D.,

and

JIM PUNKRE

Foreword by Barry Sears, Ph.D.

John Wiley & Sons, Inc.

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The

Fast

Food

Diet

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The

Fast

Food

Diet

Lose Weight and Feel Great Even If

You’re Too Busy to Eat Right

STEPHEN SINATRA, M.D.,

and

JIM PUNKRE

Foreword by Barry Sears, Ph.D.

John Wiley & Sons, Inc.

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Copyright © 2006 by Stephen Sinatra, M.D., and Jim Punkre. All rights reserved

Published by John Wiley & Sons, Inc., Hoboken, New Jersey

Published simultaneously in Canada

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in any form or by any means, electronic, mechanical, photocopying, recording, scanning,

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The information contained in this book is not intended to serve as a replacement for pro￾fessional medical advice. Any use of the information in this book is at the reader’s discre￾tion. The author and the publisher specifically disclaim any and all liability arising directly

or indirectly from the use or application of any information contained in this book. A

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Library of Congress Cataloging-in-Publication Data:

Sinatra, Stephen T., date.

The fast food diet : lose weight and feel great even if you’re too busy to eat right /

Stephen Sinatra and James Punkre ; foreword by Barry Sears.

p. cm.

Includes bibliographical references and index.

ISBN 0-471-79047-8 (pbk.)

1. Reducing diets—United States. 2. Weight loss—United States. 3. Convenience

foods—Health aspects—United States. 4. Fast food restaurants—Health aspects—

United States. 5. Food habits—United States. I. Punkre, Jim. II. Title.

RM222.2S555 2006

613.2'5—dc22

2006002082

Printed in the United States of America

10 9 8 7 6 5 4 3 2 1

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This book is dedicated to the parents of America—and to their

children, who are the hope of our country’s healthy future.

We can end the obesity epidemic that is ruining America.

Children learn by imitating their parents’ actions. No matter

what your socioeconomic-cultural level may be, your children

will follow what you do, not merely what you say. If you set

the example of choosing healthier foods and better nutrition in

general, so will your children. You’ll be giving them a gift that

will last their entire lifetime, so they can enjoy a healthy life

that is free of disease, suffering, prescription drugs, and pre￾mature death.

Stephen Sinatra, M.D.

Jim Punkre

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Acknowledgments ix

Foreword by Barry Sears, Ph.D. xi

Introduction

Get Smarter, Get Slimmer on Fast Food 1

1 The 80/20 Rule 9

2 Why Regular Diets Fail 15

3 The Secrets of Easy Weight-Loss Success 31

4 The Fast-Food Diet Restaurant-by-Restaurant

Guide 47

5 Smart Sit-Down Dining 71

6 The Fast-Food Diet at the Mall 95

7 The Six-Week Fast-Food Diet 105

8 Fast Food at Home 125

9 The Fast-Food Diet for Kids 151

10 The Fast-Food Diet Vitamins and Supplements 157

11 The Fast-Food Diet for Business Travelers 179

12 The Fast-Food Diet for the Holidays 187

vii

CONTENTS

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13 The Fast-Food Diet for Vegetarians 191

14 The Fast-Food Diet Walking Plan 195

15 The Future of Fast Food 213

Appendix A

The Glycemic Foods Index 221

Appendix B

Low-Calorie Snacks 223

Bibliography 225

Index 229

viii CONTENTS

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To Jim Punkre, who gave me the idea for this book as well as

his insightful ideas and tireless energy that helped make the

book a reality.

To Matthew Hoffman for his research into the fast-food

industry, Martina Punkre for her detailed editing, Debbie Del￾Signore for keeping all the details straight, and Jeff Cox for his

eagle eye.

To Tom Miller, our editor at John Wiley & Sons, for giving

us the opportunity to help improve the way America eats.

To Bob Tuttle, who gave me the chance to manage his fast￾food restaurant in Bellmore, New York, back in my high

school years.

To my editorial, research, and marketing team for my

monthly newsletter Heart, Health & Nutrition published by

Healthy Directions in Potomac, Maryland.

To JoAnne Piazza, my trusted assistant and advisor.

To my sibs who grew up with me in Long Island: Pam,

Dick, and Maria; and to their wonderful second families.

To all our children and grandchildren: Donna, Dan, Kristin,

Brad, Greg, Jen, March, Step, Drew, Emma, Claire, Cecelia,

and Cal.

ACKNOWLEDGMENTS

ix

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To Jan Sinatra, my wife, best friend, late-night editor, lover,

and life companion.

—Stephen Sinatra, M.D.

Jim Punkre

x THE FAST FOOD DIET

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The fast-food industry today is facing a tremendous challenge

as well as an unprecedented opportunity. Fast food has been

instrumental in conquering the problem of hunger in America.

A warm meal is now so affordable and abundantly available

that no one in our country should ever have to go hungry. The

challenge the fast-food industry now faces is to make their

meals more nutritious and calorie-conscious to benefit the

health and weight of their customers.

We are eating more fast food in North America than ever

before, and experts say this trend will not only continue but

increase. Time and money constraints will force this upon us.

Soon the lovingly prepared home-cooked meal of yesteryear

will become the rare luxury that today’s four-star restaurant

experience now is. Faced with rising levels of obesity and diet￾related health problems, the fast-food industry must accept the

responsibility of providing more healthful and less fattening

items on their menus. Their customers deserve a real choice. It

is no coincidence that people who rely upon fast food for a sig￾nificant portion of their diet are among the 40 percent of Amer￾icans who have inadequate or no health insurance. This

unfortunate situation is unlikely to change any time soon, so Dr.

FOREWORD

xi

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Sinatra’s solution presented in this book is especially timely—

and practical.

Dr. Steve Sinatra is one of the top preventive cardiologists

in America. No one has a better understanding of the impor￾tance of food in preventing and reversing cardiovascular disor￾ders and other degenerative diseases. The uniqueness of The

Fast Food Diet is that Dr. Sinatra, instead of condemning the

fast-food industry or pressuring it to change, is initiating this

important transformation at the grassroots level. In The Fast

Food Diet, he shows readers how to eat smarter and more

nutritiously at any fast-food establishment so they will actu￾ally become healthier as they lose weight. What a brilliant

strategy and practical approach!

This book is greatly needed because, while our daily life is

ruled by time compression, our genes still herald from the

Stone Age and rule our dietary desires. We are genetically

conditioned to require small meals every four to six hours; a

seemingly impossible task given today’s lifestyle. Further￾more, our genes dictate a balance of protein, carbohydrate, and

fat to provide the best hormonal response for weight control

and overall wellness.

This is where fast food comes in. With a little know-how, you

can always find protein in any fast-food restaurant. To maintain

a healthy weight, you simply need to reduce the carbohydrates

and sugars that accompany it to keep your appetite and insulin

under control until your next meal. That’s what this book will

teach you. Once you master the simple tricks developed by Dr.

Sinatra, you can indeed make use of fast food as a realistic alter￾native in times when you can’t make the ideal choice.

There is much truth in the saying “You are what you eat.”

Steve Sinatra demonstrates that fast food can actually help you

achieve your ultimate goal of continuing wellness.

—Barry Sears, Ph.D., author of The Zone

xii FOREWORD

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America is a fast-food nation, for better and for worse.

Consider the typical weekday. The alarm goes off

and the family’s bare feet start hitting the floor immediately.

Everyone’s probably running a little late because they didn’t

get enough sleep. (Americans sleep an average of seven hours

a night, down from nine hours a century ago.) Getting the kids

ready for school requires a Herculean effort: brushing teeth,

washing faces, and digging under the couch for overdue

library books. Time for a quick bowl of cereal? Probably not.

So you rush out the door with an empty stomach. Maybe

you’ll snatch something on the way—or just do without any￾thing to eat until lunch.

This frenetic pace doesn’t let up at work. There’s hardly

such a thing as a lunch “hour” anymore. More likely you’ll

grab food at a take-out joint near the office and wolf it down

on the way to the bank or some other errand. Then it’s back to

1

INTRODUCTION

Get Smarter, Get Slimmer

on Fast Food

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