Eat To Live Diet – Dr. Joel Fuhrman
Alrightee, time to try another weight loss plan. My current weight is 130 and I’m looking to lose 15 pounds within the next 30 days; and according to Dr. Joel Fuhrman, it is possible with his Eat To Live Diet. So ……. went shopping for all the fixings and am going to start this diet tomorrow morning (monday). Anyone else up for the challenge?
Info and sample menu’s based on the EAT TO LIVE diet by Joel Fuhrman, M.D.
The required foods have micronutrients that will increase fat burning; reduce hunger and possibly both at the same time. They will slash the production of fat-storage hormones and prevent the absorption of excess calories. They have angiogenesis inhibitors – micronutrients that block the blood supply to fat cells so the fat cells shrivel up.
Portions given for fruit, vegeables and beans are the minimum to eat – you may increase the portions of these foods as you wish. Dr. Fuhrman is not suggesting you never eat meat or cheese again, but is recommending you eat plant foods 90% of the time.
RULES: No snacking, drink plenty of water, and add other ultra-low-cal extras like herbs, spices, mustard, vinegar, for flavor as you wish. Stick to measured amounts of whole grains and oil. Eat lots of the micronutrient powerhouse foods, the G-BOMBS, in unlimited quantities.
Which brings us to the powerhouse G-BOMBS: GREENS, BERRIES, ONIONS, MUSHROOMS, BEANS AND SEEDS – which are incredible for weight loss.
1/2 cup old fashioned oats prepared with water per directions; 1 tbs ground flax-seed; at least 1 cup berries
1/2 cup oil-free hummus, sliced vegetables to taste
Large mixed salad; 2 tbs chopped nuts or seeds, 1 tbs olive oil, lemon juice and herbs to taste
Saute 1 1/4 cups sliced vegetables in 1 tsp olive oil; stir in 2 cups chopped spinach and 3/4 cup beans until spinach wilts; wrap in whole wheat tortilla; top with sauce made from 3/4 cup no-sugar added tomato sauce simmered with chili powder, garlic powder, cumin and oregano
8 pieces vegetable brown rice sushi with picked ginger and soy sauce to taste
1-2 cups steamed spinach, lemon juice to tase
1 1/2 cups steamed edamame in pods sprinkled with sea salt
Quick Veggie Stir-Fry
saute 3 1/2 cups mixed sliced vegetables, 5 oz. cubed extra firm tofu, 2 tsp grated ginger and 1 minced garlic clove in mixture of 1/3 cup low-sodium vegetable broth and 1 tsp olive oil; and reduced-sodium soy sauce to taste
1/2 cup steamed brown rice, 1 tbs chopped nuts or seeds
1 small whole grain pita or tortilla topped with 1/2 cup no-sugar added tomato sauce, sliced vegetables to taste, 1/3 cup began cheese substitute, bake until crisp
Unlimited steamed vegetables, 1 tsp olive oil and lemon wedge.
Easy Pasta Toss:
Saute 1 1/2 cups chopped asparagus, 1 cup sliced mushrooms, 1/2 cup sliced onion and 1 minced garlic clove in 1 tsp olive oil; toss with 1 cup white beans; 1/2 cup cooked whole grain pasta, 2 tsp pine nuts and fresh parsley, lemon juice and sea salt to taste.
Use these menu’s as a guide. Load meals with G-BOMBS and a wide variety of other fruits and vege’s. Berries are for breakfast, beans and greens are for every lunch, along with a small serving of minimally processed grain and a moderate amount of good fat at each sitting.
Build the meals around plant foods – especially fruit, veggies, beans, nuts, seeds and whole grains..
G-BOMBS FOOD are: Greens, Beans, Onions, Mushrooms, Berries, Seeds
How they Slim
Greens – Calcium in greens is proven to boost fat burning
Beans – They provide resistant starch, a micronutrient that blocks calories
Onions – Onion micronutrients help cut off blood supply to fat cells
Mushrooms – Contain angiogenesis micronutrients that make fat cells shrivel
Berries – They contain anthocyanins, which help us resist weight gain
Seeds – Micronutrients in seeds shut down hunger and target belly fat
How they Boost Health
Greens – 1 1/2 cups greens daily cuts diabetes risk by 14%
Beans – Findings show that bean lovers are up to 22% less likely to have a heart attack than bean haters
Onions – Daily onion consumption strengthens bones, slashing risk of hop fractures by 20%
Mushrooms – One mushroom daily seems to cut risk of breast cancer by 64%
Berries – Berry lovers avoid age-related memory loss 2.5 years longer than berry haters
Seeds – The phytoesterols in seeds cut cholesterol by up to 10%
So good luck to anyone else who’s up for the challenge – I am planning on checking the scale in exactly one week :-)