Eat Healthy, Live Longer!
Dr Fuhrman's Eat To Live Diet isn't one of those fly-by-night, unhealthy weight loss programs. It is a natural and scientific way to eat healthy, live longer and live well! While it is a strict, mostly plant-based ( read: vegan without the associations many people have about rabid vegans) way of eating that is scientifically based it is not difficult once you get used to it, and quite effective.
How do I know this? I have been eating on his specifically designed autoimmune protocol for a year and my autoimmune disease is in remission, and I have seemingly effortlessly lost 45 pounds. My husband lost 35 pounds. I am now a size 2-4, where I was a 12-16 and 5 feet 6 inches tall.
The Eat to Live plan is a great diet for weight loss, and one of the best and healthiest weight management programs I have seen.The Eat to Live six week plan is where most people start, but anyone can go for more than six weeks if they choose, especially if you have a lot of weight to lose.
The Basic Overview of the "Eat to Live" Meal Plan, by Dr. Joel Fuhrman
Unlimited Types of Food - Aim for 1 pound raw and 1 pound cooked vegetables per day. Eat Ad Libitum!(a.k.a. as much as you want)
* Raw vegetables, with a strong emphasis on leafy greens, as they have the highest nutrient density
* Cooked vegetables, emphasis on leafy greens and green vegetables in general, as starches are somewhat limited on this diet plan - for weight loss, that is.
* At least 1 cup of beans, bean sprouts, and not too refined soy products, like Tofu or tempeh. More than a cup is fine.
* Fresh fruits at least 4 a day or more. Berries, pomegranates, cherries, kiwis, bananas, mangoes, apples, pears, papaya...you get the picture. Although - this does not apply to avocados, which are technically a fruit but pretty high in fat.
Limited Foods: You can skip the starchy veggies and grains, but NOT THE FATS! They are important for many things, including proper hormone production and regulation.
* 1-2 ounces of raw nuts and seeds a day. An ounce is approximately a 1/4-cup. For rapid weight loss, 1 oz is ideal.
* 1-2 ounces of avocado a day, which is the equivalent of about 1/8th to 1/4 avocado. Not counting seed or skin!
* 1 tablespoon of fresh ground flax seed daily. Flax seeds are full of Omega-3 fatty acids (the good kind!) and regulate the amount of circulating estrogen in the body. Too much estrogen= higher risk of hormonal cancers like breast and prostate.
* 0-2 cups of starchy vegetables or whole grains daily. On this list, in order of approximate nutrient density (highest to lowest) are: butternut and acorn squash, sweet potatoes, cooked carrots, cooked peas (not split peas, they go under beans), corn, wheat berries, whole or steel cut oats, brown rice, white potatoes, bulgur, barley, spelt, farro, millet, masa harina.
No-Nos! For Weight Loss** and for Health
* All animal foods, meat, seafood, eggs and dairy.
* Dried fruit and fruit juices, which are essentially sugar because the sweetness is so concentrated. ***
* Refined oils and nut or seed butters.***
* Snacks between meals
*High Sodium**** and processed foods*****
Lifestyle Habits
These are ways to incorporate healthy eating, healthy living and this plan into an everyday lifestyle, rather than a crash diet that leads to a yo-yo weight gain.
*Eat only when Hungry, and only until satisfied, not stuffed. Hari Hachi Bu, as the Okinawans say, Or eat until 80% full (not the best translation, but you get the idea)
*Make salad (vegetable salad, that is. Not pasta or grain or bean salad, although you can add those things to a veggie salad) the main dish at least twice a day.
*Don't neglect leafy greens, which are many times more nutrient-dense than any other food
*Eat mushrooms! But cooked, not raw, as they have some toxins raw. Mushrooms regulate immune function and have anti-angiogenic properties (they help prevent cancer and fat production, in other words)
*Eat Soups! They are very filling and nutritious
*Avoid caffeine, alcohol and unnecessary drug use, whether it be illegal drugs or over the counter pills like ibuprofen or cold medicine. These substances overwork the liver and the kidneys, and can cause serious damage to these vital organs.
*Participate in exercise to your ability daily. Walk, swim, jog, do a sport, lift weights, dance, do you, tai chi, and the list goes on.
*Avoid caffeine, alcohol and unnecessary drug use, whether it be illegal drugs or over the counter pills like ibuprofen or cold medicine. These substances overwork the liver and the kidneys, and can cause serious damage to these vital organs.
*Aim for a pound of raw and cooked greens aily, but don;t force yourself to eat that amount, because overeating is not good for health or weight loss (see anabolism and catabolism post for more information)
All in all it is simple, but not always easy to follow. I do promise this, the health benefits are real, very real.
The more you know about the science behind all this, the more motivated you will become, so I recommend checking out Dr Fuhrman's website or reading his book, Eat To Live, to get a real handle on the diet and lifestyle plan, read Eat To Live success stories, join the Eat to Live forums and get great support from members and Dr Fuhrman himself, as well as other doctors on his staff, get great Eat to Live recipes from the recipes section, and learn how to not live to eat, but eat to live!
**These items are OK in a limited amount (10% or less of total calorie intake, which is pretty hard to figure out) on a maintenance plan.
*** These items can be used in very limited amounts as a flavoring in recipes. For example, 1/4-cup fresh OJ in a salad dressing for 2-4 people or one date in a large smoothie to serve 1-2 people, or 1-2 teaspoons nut butter in a salad dressing to serve 2-4 people.
**** To see if something is high sodium, check the label. First look at the calories per serving, then at the sodium per serving. The sodium per serving number should be less than the calorie per serving number. If it is not, then it is a high-sodium food. Don;t be fooled by "Low Sodium" labeling on the front or sides, which, because of loopholes in FDA regulations on labels, is FALSE ADVERTISING!
*****How do you know it is processed? If it is in a box or a can, it is probably processed, with the exception of beans or stewed tomatoes. (Sorry!) Yes, even breakfast cereals. Check the labels. Only get things with ingredients you recognize, and with whole grains and not oils or dairy. Be warned! Even some diet sodas contain oils as a binder.
For more information, check out this hilarious review at www.crankyfitness.com
For great Eat to Live recipes and Eat to Live meal Plans, check out Fat Free Vegan , this free section of Dr Fuhrman's site and the recipes posted at Low Fat Vegan Chef
For more information on anti-angiogenic foods(cancer preventing foods, watch this TED Talk and check out this list of cancer-preventing foods site.
