Want to lose 15lb – or more – in only
6 weeks? Dr Joel Fuhrman's book, Eat to Live, can help you do exactly that. You should be losing at least 2 pounds a week. Now, most people who start this program are
dropping over 15lb the first month. I know if they come back have only dropped
10lb they haven't been following this 100%. Cause they're going to lose 15lb if they follow
it 100%. In this video, I'm going to break down his
dietary tips for successfully adopting the Eat to Live program, and making it a lifestyle
– so you can rapidly reach and maintain your ideal weight, in the healthiest, disease-preventative
way possible. These are Dr Fuhrman's Top 10 Eat To Live
Tips for Aggressive Weight Loss. And it's the reason diets fail, 95% of the
time. People can't lose weight because they don't
like the way they feel when they're not eating. So how do you feel good when you're not eating? You have to improve the quality of what you're
eating! 1. Salad is the main dish One is a salad everyday because there are
hundreds of studies showing that the amount of vegetables that the person consumes correlates
with their lower rates of cancer and longevity in general. In Eat to Live Dr Fuhrman writes that: as
the amount of raw fruits and vegetables are increased, weight loss becomes more effortless. That's the secret to starting point, is to
eat larger quantities of these very low calorie foods that promote weight loss, and we're
talking about green vegetables. The more green vegetables you eat, the more
weight you will lose. You look at almost any disease, green vegetables
show the most power to reverse them, especially raw green vegetables or lightly cooked, we
don't overcook them. 2. Sweeten with Fruit On the plan, refined sugar and fruit juice
is out. But, you can satisfy your sweet tooth with
fruit. You're encouraged to eat at least 4 fresh
fruits a day. And remember, the sugar in fruit isn't a problem,
since it's packaged in fiber. Most fruits run between 5 and 8 on the glycemic
index, whereas something like white potato and white flour run around 25-30. Fruits have a much lower glycemic effect and
the fiber and bioflavinoids and polyphenols block the intake of glucose and the speed
at which it enters the bloodstream. In other words, even berries which are relatively
low in sugar and probably the most anti-cancer foods you can eat, they have such a high level
of polyphenols and anthocyanidins that they actually promote the growth of bacteria in
the gut that slow the absorption of glucose, not only from the berries themselves, but
other foods that have a higher glycemic effect in the same meal. 3. Fill up on fiber. When you digest fiber, from plants like mushrooms
and beans, you produce short-chain fatty acids, predominately butyrate. In other words, the bacteria in the gut that
eat up those fibers and the indigestible materials in those foods produce butyrate, and butyrate
signals the hypothalamus, the base part of your brain, the appestat controller, to ratchet
down and have you desire less calories. Without those nutrients, without those fibers,
you're left with no appetite control. The stomach is only a litre, the size of a
little over a quart. If you're eating natural foods, like fruits
and vegetables, and nuts and things, you can't put that many calories in your stomach. It gets filled up with fiber and you get full
too fast! 4. Be Starch Smart
Meaning, in the program we're prioritising fiber-rich starchy vegetables, and removing
refined carbohydrates, since they can increase the body weight set point. Every time you have white rice, and bagels,
and chips and vegan junk food, you're shortening your life! Because there's no nutrients in there, especially
when they're high glycemic carbohydrates. There's not significant difference between
white bread and marshmallows. It's the same thing. Sugar rushes into the bloodstream very rapidly,
and when the sugar rushes in rapidly, the body registers that flux of calories like
a bolus, a bolus is when the doctor injects the medications in a needle or a drip that
goes all in one time, as opposed to hanging in a bag and having the medication drip in
at a little drop taking like 8 hours to go into, it goes in all at once. When the calories enter in all at once they
have a stimulating effect on dopamine in the brain like you've snorted cocaine or taken
an opioid, and the brain doesn't recognise what the cause of stimulation is, it just
registers a stimulatory effect. And over time, you become more dopamine insensitive
and you desire more ice-cream, and more pizza, and more food. So, refined flours are out and starchy vegetables
and whole grains are in. Still to speed up weight loss, we should limit
these to 1 cup a day, since they can be the culprit for those who have difficulty losing
weight. However, note that Dr Fuhrman emphasises that
very low-carb diets are a bad idea. Taking the fruit out of your diet, making
your diet low-carbohydrate to stay in ketosis, is lifespan shortening. Low carbohydrate diets are dangerous longterm. You don't get a free ride. You don't get something for nothing. We need the full orchestra of micronutrients
playing from all the colourful plants and the full symphony. 5. Beans are your BFF. All the Blue Zones, those areas of the world
with the longest lived people, always eat beans as a major source of calories. Beans are associated with longer life, they
are the carbohydrate source with the most slowly digestible carbohydrates, and they
have the most resistant starch. Now, the slowly digestible carbohydrates mean
their glycemic load is very low. Their glucose that comes into the bloodstream,
the carbohydrates that are broken down, come in so slowly, that they don't require a lot
of insulin to digest them. When your insulin needs are less, you have
less of that fat-promoting hormone circulating. The beans also contain what's known as resistant
starch – more than any other food! Which means that the calories in beans don't
all enter the body, they're resistant to enzymatic degradation, so the calories pass through
you, undigested. So since you had those calories, it ratchets
down your appetite by that amount of calories, but those calories never came into your body. So they're a great weight loss food. No wonder the program recommends eating at
least 1 cup of beans a day! 6. Eliminate Animal Products The World Health Organization has declared
processed meats, barbecue, fried foods, as a Class 1 carcinogen. Class 1 carcinogen is the same category as
asbestos and cigaret smoking. These aren't suspected carcinogens, they are
definitive carcinogens. To eat them you have to be insane. You have to be insane to eat these foods they're
so dangerous. That even moderate use can cause cancer. But the problem is, is that when you do eat
them, it makes you insane. It makes you addicted and you lose your intelligence. These carcinogenic foods don't just create
cancer and heart disease, they also destroy brain cells. In doing so, they make people less intelligent,
less able to concentrate, increase risk of depression and mental illness. So we're talking here about the sweets, the
ice-cream, the sugar, the fried foods, the grilled and processed meats, all form this
umbrella of damage in the body. And it doesn't just damage you peripherally,
it doesn't just damage your heart and your lungs and your kidney, your blood vessels,
it damages your brain. Animal protein, because it enters the bloodstream
in excess protein that is already biologically complete, and we don't store the extra proteins
well, or turn them into fat as efficiently as fat or carbohydrate, so we turn that, extra
protein you eat is turned into IGF-1, which is a growth promoting hormone, which promotes
muscle growth, promotes growth in general in general. But in an adult that's fully grown, is promoting
cancer. And right now, we have the world's nutritional
researchers all in agreement that higher levels of IGF-1 is definitively linked to breast
and prostate cancer. And the high amount of animal protein is definitively
linked to higher levels of IGF-1. In the book reminds us of the mighty mushroom,
since they they make a great chewy replacement for meat, so use them to spice up your diet. Have them everyday! 7. Nuts and Seeds, NOT Oil. Get most of your fat from whole plant foods,
the whole plant, because that's the way nature designed it. When you eat the whole sesame seed, the whole
almond, the whole walnut, then you get the lignans, the stanols, the anthocyanidins,
the phytochemicals, the flavonoids that protect human health. And, all those calories, and all those fat
calories don't come into the body, because those fibers and sterols and stanols bind
them and carry them out into the stool. So all the calories in nuts and seeds are
not biologically available. On the other hand, when we refine those foods
into an oil, they come into the body, those calories come into the body so quickly, and
all those calories are biologically available. And because they flood the bloodstream with
so much fat calories at once, the body can't burn it for energy. Instead, it has to store it as fat. People who regularly consume nuts and seeds,
are more likely to be slim. The same cannot be said for oil. All oil is 120 calories a tablespoon, and
most Americans consume between 250 and 700 calories of oil a day. Unless you're a professional athlete or physical
labourer, that's gonna cause you to become overweight. And being overweight is going to shorten your
lifespan. 100 calories of ingested fat can be converted
to 97 calories of body fat by burning a measly 3 calories. Chronic use of oil in diet inhibits the loss
of body weight, so constantly pouring olive oil over your food makes it almost impossible
to get your extra weight off. In fact, Fuhrman says that, if we looked under
a microscope we could actually see where the fat came from. It would be stored as pig fat, dairy fat,
olive oil fat. So, Oil it Out. Instead, aim for 1 ounce of nuts and seeds
a day, plus a tablespoon of flaxeeds for your omega-3s. 8. Tame Toxic Hunger When you're chronically eating all the time
and putting food in your mouth 24 hours a day, you're shortening your lifespan because
you need a period of time without food coming in for your body to maximise its repair mechanisms,
and to remove build-up of excesses and waste products. But most Americans can't stop eating because
they hit the catabolic phase and they feel shaky and weak and hypoglycaemic because their
body is so toxic, and they think the answer to their hypoglycaemic more tuna fish, more
egg whites, more cheese and more meat. Because more cocaine and more snorting and
more cigarettes makes you feel better, but feeling better isn't getting better, feeling
better is getting worse. Feeling worse is getting better! To burn fat, you need to eat to true hunger. You're mostly burning more fat towards the
last third of the catabolic phase, when your glycogen reserves start to go down, so if
you're constantly eating food and constantly putting stuff in your mouth, you're not going
to get to that fat burning. And a person who's healthy and they're a regular
person who eats beans and greens and vegetables and seeds and nuts, and they eat a lot of
healthy natural foods, they're not going to feel any hunger in the catabolic phase, they're
gonna feel nothing! You do not have to carry around a calculator
and a scale to figure out how much to eat. A healthy body will give you the correct signals. Hunger is a precise computer directing you
to the exact amount of calories to maintain your lean body mass. Hunger doesn't exist to cause you to gain
weight. You can't put fat on your body from responding
to hunger. In order to have become fat, you have to have
eaten outside of the demands of true hunger. You're eating because of toxic hunger, because
you're emotionally eating, because you're recreationally eating, but it wasn't hunger
that drives fat on the body. True hunger signals do not drive fat, only
false or toxic hunger signals drive fat. Tastes change. Not right away, it takes months. But your taste gets stronger, your smell gets
stronger, so many people even their eyesight improves and they start to enjoy the flavours
of natural foods. They don't need the sugary junk anymore, now
lettuce and a cashew nut, an avocado and a strawberry has flavour – plenty of flavour! 9. Understand the process
Increasing fiber and nutrients may result in various withdrawal symptoms. These are temporary and rarely last longer
than a week. I know its tough in the beginning, I know
food addictions and, and I call it toxic hunger, could make you feel bad when you're kind of
like breaking those addictions. You could feel fatigue, you could feel weak
and headachy, you could feel like you're emotionally attached to those foods and having almost
a feeling of anxiety of giving up the foods you've come to love. It's tough for people to make changes. But those people that do so, after enough
time goes by, realise that they like their new diet as much as they like their old ones. It's not about needing willpower of iron to
do this. Sure, you need some commitment, you need some
motivation, you need a person who intelligently wants to learn the information, but once they
learn the information and they apply it, with time their tastes change and they realise
what they get is so much greater than what they gave up. And most people doing this stick to it
longterm, when they lose that 60 pounds or that 80 pounds, they're not going to gain
it back, it's going to stay off forever, because they realise it's not just about weight and
how you look – it's not a cosmetic issue – they love the way they feel. 10. Micronutrient excellence I know all the fad diets and all the gimmicks
out there are trying to give people some substance or some trick or fad that's gonna have them
speed up their metabolic rate so they can eat more and not get fat. But the reality is, that the only proven interventions
to radically extend human lifespan, is to eat less calories, in an environment of micronutrient
excellence. When your diet has a poor nutritional quality,
it's trying to breathe less air, you always want more food than you really should be having
because your diet is low in nutrients. You're eating as much as you want, you just
don't want as much when you're exposed to a very high micronutrient exposure. This is what it all comes down to. For longevity, as well as achieving and maintaining
your ideal weight. You have to apply yourself here, you have
to learn. You have to know the why. You have to become the nutritional expert,
and you have to be able to articulate why you're doing this to other people. And then you're going to be able to stick
with it, only when you become the expert and you can adequately articulate it to other
people. Hope you enjoyed these tips. I'll be making more videos like this. So, subscribe to watch more!
