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mlby John Walker

The Hacker’s Diet
How to lose weight and hair through stress and poor nutrition

JOHN WALKER

Also by John Walker THE AUTODESK FILE

c Copyright 1991–1993, John Walker All Rights Reserved No part of this book may be used or reproduced in any manner whatsoever without written permission except in the case of brief quotations embodied in critical articles and reviews.SECOND (ELECTRONIC) EDITION This book was published in December of 1993. A Typeset with L TEX. Trademarks The following trademarks are registered in the U.S. Patent and Trademark Office by Autodesk, Inc.: AutoCAD, Autodesk, AutoSketch, and AutoShade. The following are trademarks of Autodesk, Inc.: Autodesk Cyberspace and Cellular Automata Lab. The following are trademarks of John Walker: TheHacker’s Diet and Eat Watch. Third-Party Trademarks All brand and product names are trademarks or registered trademarks of their respective companies.

CONTENTS

PREFACE 1 INTRODUCTION About losing weight About this book About you About me About the computer tools About pounds and inches About time!

9 11 11 12 13 14 16 17 18

I Engineering
2 THE EAT WATCH Food and feedback Motivation andmanipulation Programmer, hack thyself Problems: managing, fixing, and solving What, me exercise? 2

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21 23 24 26 28 32

CONTENTS
3 THE RUBBER BAG What goes in What you burn What comes out Inside the rubber bag Seizing control Input/Output Food fads Summary FOOD AND FEEDBACK Measure the quantity Determine the goal Apply negative feedback Avoid positive feedback Bang-bang vs. proportional controlThree possible outcomes Three different people Fun with feedback SIGNAL AND NOISE Wired science Cause and effect Dexter’s diet Moving averages The truth in the trend Closing the circle Exploring moving averages WHAT, ME EXERCISE? Living longer Feeling better The fitness ladder Climbing the ladder

3 34 35 36 39 39 41 53 56 60 62 62 63 65 69 73 76 76 87 91 92 95 96 103 114 124 126 131 132 134 135136

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THE HACKER’S DIET
Introductory ladder Lifetime ladder How much is enough? Progress and motivation Details 137 140 145 146 151

II Management
7 WEIGHT MONITORING Getting started Every day Every month Every year PLANNING MEALS Why plan meals? Calorie targets How many meals, and when? A regular schedule Choose the chow Eat watch in action Summary LOSING WEIGHT Closingthe loop Getting ready The initial plunge The long haul Late night, hungry, and alone Success and stability

156
158 158 161 165 174 176 177 178 179 181 182 192 204 206 206 212 219 228 239 249

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CONTENTS
10 PERFECT WEIGHT FOREVER Regaining: the problem and the cause Causes for confidence Feedback forever Proportional feedbag Evading evangelism The dream

5 256 257 258 260 275 277278

III Details
11 PENCIL AND PAPER Calculating daily trend Calculating weight loss rate Calculating calorie deficit Making weight charts Forecasting weight loss Forecasting life extension Calculating feedback models Calculating moving averages 12 UNITS AND CONVERSION FACTORS Units of Volume (Fluid Measure) Units of Energy (Food value) Units of Length Units of Weight (Avoirdupois) Units of DryVolume Abbreviations The Weight of Water 13 CALORIES IN VARIOUS FOODS ABOUT THE AUTHOR

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282 282 284 285 285 286 287 289 290 296 296 297 298 298 298 299 300 301 332

6 INDEX

THE HACKER’S DIET
333

LIST OF TABLES

Daily calorie requirements, men Daily calorie requirements, women Calories consumed by exercise Exercise ladder, introductory Exercise ladder, lifetime Weight log sheet,blank Weight goals, typical men Weight goals, typical women Units of fluid volume Units of energy Units of length Units of weight Units of dry volume Abbreviations Weight of water Calorie content of foods

36 37 131 138 141 162 254 255 296 297 298 298 298 299 300 301

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THE HACKER’S DIET

PREFACE

This is not a normal diet book, and I am not a normal diet book author. I’m not...