There are dozens of diet plans on the market, and many promise to magically shed fat off your body in a matter of days—often in bizarre and sometimes dangerous ways.
But why The Eat to Live Diet stands out is because the revolutionary six week plan is simple, guarantees permanent weight loss and reverses disease through nutritional and natural methods.
The foundation of the program is in understanding the key principles of the science of health, nutrition, and weight loss.
With this knowledge you will learn how to effectively apply a simple strategy to achieve and maintain an optimal weight, without dieting, for the rest of your life. Here is what the Diet Plan suggests and just how simple it is –
- breakfast: fresh fruit
- lunch: salad with beans, more fruit
- dinner: salad with two cooked vegetables, fruit dessert
1) Eat When You are Hungry
- Don’t eat by the clock – Sometimes convenience, appetite and social eating come into play. However, we should all recognize that the ideal amount of calories to meet our needs, without excess, is best dictated by true hunger, not by withdrawal symptoms from toxicosis or unhealthy eating, and certainly not from social cues.
- Understand food cravings and overeating behaviour – One of the common barriers to weight loss is the uncomfortable sensation of hunger that drives overeating and makes dieting fail. By enhancing the micronutrient quality of the diet, the negative experiences of hunger are dramatically mitigated.Over time, food cravings and overeating behaviors decrease. Sensations such as fatigue, weakness, stomach cramps, and headaches, commonly interpreted as “hunger,” and what I refer to as “toxic hunger” resolve, and a less distressing sensation, “true hunger,” replaces it. Hunger will not be an unpleasant experience and will occur less frequently, even when meals are skipped.
- Don’t control your portion size – Eat until you are satisfied and not stuffed. Focus on the quality of what you are eating, not the quantity. If you eat nutrient-rich food you can stop counting calories and eat to satisfy your hunger.
- Don’t eat “mini-meals” all day long – “Eat smaller, more frequent meals” is a common weight-loss myth. For most people following a healthy diet, this will not be more than three times a day. Most people snack between meals to stop uncomfortable withdrawal symptoms from the unhealthy foods that they eat. If you can stop that, you’ll find you’ll no longer need to.
2) Understand Food Addiction
Understanding food addiction is crucial to your ability to make dietary changes.
Your brain will always drive you to avoid discomfort, and because changing to a healthier diet creates both emotional anxiety and even physical discomfort (or withdrawal) your decision making may be influenced by your brain’s subconscious desire to avoid this discomfort.
You have to learn about the addictive nature of processed foods and make a commitment to avoid them for a period of time in order to break free of this addiction.
The only way that works is to allow no excuse to stand in your way. There is a solution for every potential obstacle. It is perfectly normal to feel poorly for a few days, as you improve your diet.
3) Eat for Health and Not Weight
At the center of Dr. Fuhrman’s Nutritarian diet is a simple health equation: H=N/C. Your health (H) is predicted by your nutrient intake (N) divided by your calorie intake (C). This straightforward formula defines the nutrient density of your diet.
The key to optimizing your health and achieving your ideal body weight is to eat predominantly those foods that have a relatively high proportion of nutrients (noncaloric food factors) to calories (carbohydrates, fats, and proteins).
Dr. Fuhrman’s dietary style is based on choosing an adequate amount of foods that have the highest nutrient density.
Adequate consumption of foods high in vitamins, minerals and phytochemicals are essential for a healthy immune system. They work to empower your body’s detoxification and cellular repair mechanisms in an effort to protect you from cancer and other diseases.
If you need to lose weight, you will find that the more nutrient dense foods you consume, the more you will be satisfied with fewer calories. You’ll also find that your cravings for low-nutrient, empty calorie foods will also decrease.
The diet is not focused on just weight loss, it is also focused on optimizing health, promoting longevity, and winning the war on cancer.
4) Embrace Your Natural Sweet Tooth
Our natural sweet tooth has a purpose—sweets from fresh fruits and sweet vegetables provide us not just with carbohydrates for energy, but also with a large assortment of phytochemicals and other substances that prevent illness.
Fruit makes the best dessert—for example, try blending up some frozen berries and bananas with a little hemp milk and vanilla extract for a delicious and easy berry-banana ice cream.
5) No Animal Products
First of all, more nutritious food, such as vegetables, beans, fruits, raw nuts, and seeds in the diet have dramatic effects at reducing the risk of both heart disease and most cancers.
The other thing we know is that as consumption of animal products increase in a population’s diet, the risk of both heart disease and cancer also increase.
It has been observed in multiple scientific studies that vegetarians have fewer heart attacks and less incidence of cancer than those on omnivorous diets.
Here are some of the long-term advantages of plant-based, vegetarian diets:
- Vegetarian diets prevent and reduce high blood pressure. Read the benefits of Goji berry in reducing high blood pressure.
- Cholesterol levels are much lower in vegetarians
- Cancer rates are much lower in vegetarians
- Vegetarians are leaner and have less obesity in adulthood
- Plant-based vegetarian diets encourage a later menarche, which has been shown to be associated with reduced risk of breast cancer. Read more about the Cancer fighting superfoods here.
6) Tea and Coffee are Not Health Foods
Research has suggested that coffee could have some protective effects against certain diseases, although marginal, but these effects are not yet well understood. The bottom-line is that coffee contains caffeine, which is a drug.
The main issue with caffeine is that it is addictive.
And just like other addictions, in some people, an initially small amount of caffeine can lead to dangerously high intake levels, which are difficult to curb. Anything you crave is an addiction, and when you are craving coffee, you are actually experiencing caffeine withdrawal symptoms.
Caffeine withdrawal symptoms can actually promote more frequent eating and higher caloric intake in some people
7) Re-train Your Taste Buds
Like developing any new skill, it takes practice to begin to enjoy new foods – you may have to try a new food 10-15 times before you begin to really like it, especially if your taste has been desensitized by the intense sweets and overly salted and processed foods that are the standard in the American diet.
As you learn to enjoy the taste of healthy foods, your desire for unhealthy foods will continue to diminish.
Try new and different types of produce, for example dishes made with artichokes or exotic mushrooms. Also, experiment with different herbs, spices, and salt-free seasonings to create dishes that you love to eat.
8) Salad is the Main Dish and Fruit a Dessert
- Have 2 big salads a day. Salad is defined as any raw vegetables.
- Leafy greens are KING! They have 10 times the nutrition of other foods.
- Eat a variety of fruits, greens, and vegetables for a variety of nutrients.
- The goal of one pound each, raw and cooked vegetables, is just that: a goal. More important is to strive for that goal but only eat until satisfied, not until stuffed.
- Soups are filling and nourishing, especially with greens in them.
9) Put an End to “Yo-yo Dieting”
Watch out for unscientific and false claims made by current fad diets and “yo-yo” dieting, and understand what makes them dangerous.
The Eat to Live Diet contains the most current research on nutrition and explains the connection between your diet and your health.
These facts will change the way you think about food. This book will teach you how to prefer a health-promoting diet over a disease-promoting one.
Fad diets come and go, but the nutritional wisdom gained by eating a diet rich in anti-cancer, natural foods is forever.
10) Exercise Daily
Exercise is much more than just burning calories. The calories burned during exercise, make up a very small portion of our total calories burned for the day.
We need to exercise for the overall health benefits of the heart, mind and body. It reduces the risk of heart disease, diabetes, and helps regulate blood pressure.
It also elevates your mood, enhances sleep and improves your cognitive abilities and mental alertness
Dr Joel Fuhrman Store –