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grams) of refined sugar, produced less than 4 grams of fat daily (less than 1 ⁄ 8 ounce). 11 That’s just 36 extra calories stored as fat per day. You’d have to overeat all of those extra calories and table sugar every day for nearly 4 months just to gain 1 pound of extra body fat.
     
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The “Eat More Starch” Challenge
     
    In the seventies, researchers from the Food Science and Human Nutrition Department at Michigan State University (my alma mater) asked 16 moderately overweight college-age men to add 12 slices of white bread (at 70 calories a slice) or high fiber bread (at 50 calories a slice) to their diet daily. 16 On average, subjects eating the extra white bread lost 14 pounds (6.26 Kg) and those adding the high fiber bread lost 19 pounds (8.77 Kg) during the next 8 weeks. Appetite-appeasing breads worked by replacing the easy-to-wear fats found in the meats, dairy products, and vegetable oils, causing them to spontaneously, without any additional conscious thought or effort, lose the weight. The general health of these college students also improved as reflected by a very large and rapid reduction in their blood cholesterol levels (by 60 to 80 mg/dL).
     
    This is my challenge to you if you are one of the few people who is not yet fully convinced about the power of the StarchSolution: Simply eat more starch without intentionally giving up anything else in your current diet. This commitment means adding daily any one (or a mixture) of the following to your regular diet:
     
    4 cups of steamed rice
     
    4 cups of boiled corn
     
    4 mashed potatoes
     
    4 baked sweet potatoes
     
    3 cups of cooked beans, peas, or lentils
     
    4 cups of boiled spaghetti noodles
     
    12 slices of whole grain bread
     
    Simply add this extra 600 to 900 calories (divided throughout the day) of your choice of grains, legumes, or starchy vegetables to what you are already eating in order to see remarkable benefits, just as the college-age men did.
     
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    The warning about carbohydrates turning to body fat is a myth and nothing more: In humans, even substantial quantities of refined and processed carbohydrates contribute only a trivial amount to body fat. 6-15 The same is not true of animal and vegetable fats, however. A passenger on a cruise ship gains an average of 8 pounds on a 7-day voyage—caused by dining on buffets of meats, cheese, oil-soaked vegetables, and high-fat desserts.
     
    So, where does all the belly fat come from? It bears repeating: The fat you eat is the fat you wear.
     
    Fat Is the Metabolic Dollar Saved for the Next Famine: After you eat dairy, meat, nuts, oils, and other high-fat foods, you absorb their fat from your intestine into the bloodstream. From there, it is transported to billions of adipose (fat) cells for storage. This is a very efficient process: It uses up only 3 percent of the calories you consume to move the fat on your fork and spoon to your body fat. 12 This storage takes place almost effortlessly after every fat-filled meal. If you have your body fat chemically analyzed, it will reveal the kinds of fats you commonly eat. 17 – 20 Margarine and shortening, for example, result in high proportions of trans fats in stored body fat. A diet high in cold-water marine fish shows omega-3 fats. The saying “from my lips to my hips” expresses the real-life effect of the Western diet. Fortunately, starches contain very little fat for you to wear.
     
    Starches Help Us to Radiate Vitality: Every year, millions of people lose weight without necessarily improving their health. In fact, these weight-loss methods often cause illness. The best example of this negative effect of dieting is the once-popular Atkins-type, low-carbohydrate, high-protein approach. These diets work by severe carbohydrate deprivation, which causes a state of illness (with the common outcome of ketosis). When people become sick they lose their appetite and lose weight. This method for losing extra pounds is analogous to