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Dr. Joel Fuhrman: The End of Dieting Book Summary

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The End of Dieting Pledge

  • We’ve been sold a false bill of goods. Diets don’t work, and they’re terrible for our health.
  • Every diet is doomed to fail – whether it’s counting calories or measuring portions or playing around with the ratio of fat, carbohydrate, and protein on your plate. Even if you do lose some weight, it usually returns within two years – and then some.
  • Only 2 percent successfully lose weight through dieting and keep it off. Just 2 Percent.

Introduction

  • My nutritarian program H = N / C Health = Nutrients / Calories
  • I call this core concept the nutrient density of your diet. Food supplies us with both nutrients and calories (energy). All calories come from only three elements: carbohydrates, fats, and proteins. Nutrients, on the other hand, come from noncaloric food factors, namely, vitamins, minerals, fibres, and phytochemicals, literally chemical compound that occur naturally in plants.
  • When the ratio of nutrients to calories is high, fat melts away, and health is restored.
  • A high-nutrient diet slows down the aging process, helps repair cells, reduces inflammation, and helps rid the body of toxins.
  • Patients roughly lose up to 20 pounds during the first six weeks of changing their eating habits.
  • Like the classic victim, we actually grow to love the things that kill us – in this case, unhealthy food. Unhealthy eating styles and food addictions have both taken control of our brains, and this addiction to certain food is often as deadly as many other addictions.
  • In a matter of years, excess body weight is projected to overtake smoking as the primary cause of death in the United States.
  • In the USA alone, about two-thirds of Americans are overweight.
  • If you look at societies or groups of people who live longer than average, you’ll find average BMIs between 18 and 22 – nowhere near the American standard of 25.
  • The average American is heavier and sicker than he or she even realizes. All because of the standard American diet. Hardly anyone can escape its destructive effects.
  • Forget calories. The secret of living well is all about micronutrients.
  • Focus on the nutritional quality of your food.
  • It isn’t how much you eat that determines your weight it’s what you eat.
  • Anything you adopt temporarily only begets temporary results, and fluctuating your weight up and down is not lifespan favourable.
  • Food preferences are learned and can be changed.
  • The body is a self-healing machine when you supply it with an optimal nutritional environment.
  • The most effective healthcare is self-care.
  • Countless studies reveal that people with superior health are slim.
  • We all have the power to take control of our own health destiny – it’s in each one of us.
  • Addiction to food was no different from an addiction to drugs or alcohol.
  • When you remove dysfunctional relationships from your life, you open up space to form new, healthy connections.

PART ONE

Chapter One: Toxic Hunger

  • The majority of calories in the American diet still come from refined, processed foods and fast foods.
  • A diet centred on milk, cheese, pasta, bread, fried foods, and sugar-filled snacks and drinks leads to obesity, cancer, heart disease, diabetes, and autoimmune illnesses. We’re eating ourselves to death.
  • The Standard American Diet aka SAD diet is toxic. It causes disease and leads to compulsive eating. It’s terrible for us, and terribly addictive. Our standard diet of foods high in fat, sugar, and salt are physically addictive.
  • People who are overweight struggle with sweets, fried foods, chips, and fatty meats in exactly the same way smokers and drug addicts struggle with cigarettes and cocaine.
  • If you’re overweight, chances are you’re a food addict. You eat because you physically feel the need for food, not because your body has any biological needs for additional calories.
  • Addiction is a physical and psychological dependence on a substance or behaviour.
  • Just as the smoker becomes tolerant to nicotine, the overeater becomes tolerant to sugar and salt and fat, reducing the amount of pleasure derived from eating high-caloric food.
  • Drug addiction and compulsive earing desensitize brain reward circuits.
  • The distinction between real hunger and toxic hunger is crucial.
  • Uncomfortable sensations are very often the signals that repair is under way and the removal of toxins is occurring. We mistake these symptoms for actual hunger and, as a result, mistakenly eat too often and too much to lessen them, which causes us to pack on the pounds, make ourselves sick, and, in the process, perpetuate the vicious cycle of addiction.
  • Micronutrient adequacy is needed to prevent the build-up of toxins in cells; a primary cause of toxic hunger. In order to gravitate comfortably toward a more favourable weight, our diet has to be healthier and more micronutrient complete.
  • What you choose to eat is an opportunity to control how your brain functions. It is an opportunity to control your emotional and physical well-being and to control your later-life health.
  • The first step to resolving food addiction is to eat lots of micronutrient-rich produce, which will crowd out the junk food and, over time, lessen toxic hunger signals and eventually eliminate your craving for junk.
  • To beat food addiction, you also have to beat emotional eating.
  • Just as junk food weaken the brain, self-doubt weakens the will. The combination of healthy eating and healthy eating and healthy emotional habits can heal both.
  • The three habits of health. Nutrition, exercise, and positive mind-set.
  • Never underestimate the human body’s powerful capacity for self-healing when superior nutrition takes the place of dietary and emotional distress.
  • Feeling better and losing weight are great motivators. Don’t give up. The only way to fail is to stop trying

Chapter Two: Diet Myths Exposed

  • Trying to micromanage carbohydrate, fat, or protein has never been shown to substantially increase health and longevity.
  • The three irrefutable facts about health and foods are these:
  • Vegetables, beans, seeds, fruits, and nuts are good for you.
  • Excessive amounts of meat or animal products cause disease.
  • Eliminating refined carbohydrates will aid in sustainable weight loss and overall health.
  • A diet style composed of the healthiest foods is the healthiest.
  • All oil contains 120 calories per tablespoon. Oil gets absorbed efficiently and quickly and converted almost instantly into body fat.
  • Excess body fat increases the likelihood of cancer.
  • Similarly, refined grain products like pasta and white bread are poor sources of minerals and vitamins, especially antioxidants. They are also rapidly absorbed and rapidly converted into body fat.
  • The grains and other plant-derived products we regularly consume are refined and processed, making them nearly devoid of fiber and their essential, but fragile micronutrients.
  • Most of us consume large quantities of processed foods that are high in fat, salt, sugar, and additives. Instead of a regular diet of fresh fruits, vegetables, beans, nuts, and seeds, which supply the proper nutrients for maximum health, we consume empty calorie after empty calorie.
  • The top three sources of calories in the SAD today are – shockingly – milk, soda, and margarine, with the combination of fat and refined sugar consisting of 65 percent of our caloric intake.
  • Unrefined plant foods must supply the vast majority of calories for any diet to be safe.
  • Being overweight is the primary cause of type 2 diabetes.
  • If you’re eating the SAD and you remain at a normal or near-normal weight, chances are you’re ether chronically ill or you have an illness yet to be diagnosed.
  • When people eating the SAD remain at a normal weight, it is often because of disease, not good health.
  • Excess fat on the body is a significant risk for all-cause mortality.
  • Our waistlines and our weight are the most critical factors governing our health and lifespan. The science behind this fact is indisputable.
  • High blood pressure, obesity, and heart disease are not natural consequences of aging. They are the result of slow, insidious damage related to years and years of poor dietary choices.
  • Dietary ignorance, coupled with the addictive nature of refined foods, is now the leading cause of premature death in the modern world.
  • The simple key to a long, disease-free life is to be relatively thin and well-nourished with micronutrients.

The Paleo Diet: Dead Like a Caveman

  • One of the most popular diets today is also one of the most harmful.
  • The high-protein diet continues to take different names and forms; gaining new legions of meat-loving devotees every generation.
  • High Protein, low carb, enormous risk.
  • Beans reduce the risk of cancer and enhances longevity.
  • All animal products including meat, fish, and dairy, are rich in substances associated with cancer and heart disease: saturated fat, cholesterol, and arachidonic acid.
  • The secret to long life and successful weight loss is to get more protein from natural plant sources and less from animal products.
  • Diets high in the amount of meat shorten lifespan and promote cancer.
  • Cancer rates were higher in populations consuming the most animal products and lower in those consuming the least.
  • A diet consisting mostly of vegetable sources of protein shared no such link with cardiovascular mortality.
  • Meat and poultry intake after adjustment for calories, was responsible for the highest amount of body fat.
  • The less animal products we consume, the lower the risk of disease.
  • The concentration of animal protein is the main feature that promotes abnormal cell growth and disease.
  • Only a diet style rich in colourful vegetables both raw and cooked, can ward off disease; reduce fat storage, protect against cardiovascular disease and cancer, and simultaneously stabilize your weight.
  • List of Plant Protein that contain high protein amounts: Soya beans, Mediterranean pine nuts, Almonds, Lentils, Kidney beans, Spinach, Chickpeas, Hemp seeds, Sesame seeds, Sunflower seeds, Broccoli, Tofu, Collards and Peas.
  • So as we eat more low-nutrient and low-fibre carbohydrates, we build up more toxicity, leading to disease and food addiction.
  • Indeed, eating sugar and white flour not only leads to diabetes, but both of these foodstuffs are also linked to cancer.
  • Ounce for ounce, oil is one of the most fattening calorically dense foods on the planet.
  • The villain isn’t fat in general, but rather oils, saturated fats, trans fats, and the fats consumed in processed foods. A healthful alternative to olive oil are nuts and seeds, which contain fewer calories per tablespoon than oil.
  • Including nuts and seeds in your diet can help you lose weight.
  • Modern “genetically altered” wheat is the main reason our society is sick and overweight.
  • White flour and other processed grains promote diabetes, obesity, heart disease, and cancer.
  • Eat lots of vegetables, beans, nuts, seeds and fruit.
  • Nuts and seeds help decrease dramatically the occurrence of cancer, heart disease, and strokes, while significantly increasing the average person’s life expectancy.
  • People who ate more nuts and seeds demonstrated a lower weight and thinner waist than those eating fewer calories.
  • Nuts and seeds shared the strongest link to longevity.
  • Take a low-dose algae supplement or one purified fish oil supplement.
  • No human population is the history of the earth has lived on an extremely low-fat vegan diet or any diet or any diet so radially low in fat.
  • Fat isn’t always the villain it was once made out to be.

Just Eat

  • The bottom line is that you needn’t adopt any extreme fad diets, instead, eat lots of natural plant foods. Forget fat. Forget carbohydrates. Don’t worry about carbohydrate-to-protein ratios and -for your own sake-please ditch the diets.
  • Health is the first consideration; weight is secondary.
  • To achieve an optimal amount of phytonutrients and other micronutrients, all you have to do is eat a large amount of vegetables every day.
  • Choose an assortment of other foods that have protective health benefits – foods such as tomatoes, berries, beans, seeds, and mushrooms. Eat more fruits, beans, squash, peas, lentils, soya beans, nuts, and seeds. And less bread, potato, and rice – especially white rice.

 

  • Chapter Three: The End of Dieting
  • If we all understood that the secret to superior health and a long life was a steady diet of healthy greens and colourful vegetables, beans, walnuts, seeds, and fresh fruit, would the diet industry even exist? Our collective dietary ignorance is the only thing keeping that industry alive.
  • When you lose weight and gain it back again, you only end up fatter than before. And this regained weight is harder to lose.
  • Weight cycling is particularly harmful. It leads to more abdominal fat and visceral fat, the two types of body fat that place people at the highest risk of diabetes, heart disease and cancer.
  • Visceral fat is the fat under your abdominal wall. It surrounds your internal organs, engulfing your liver, intestines, kidneys, pancreas, and heart with fat. Subcutaneous fat, on the other hand, is directly under your skin. It’s the fat you can pinch.
  • Not only does weight cycling increase the risk of diabetes, it also lowers your good cholesterol and raises your bad cholesterol.
  • When calories are scarce, the body holds on to calories in its tissues.
  • There are no authorities looking to protect the public from diet books.
  • People do not consider long-term effects of their actions and do not realize that looking at a study that lasts for one or two years is not sufficient to ascertain risks. It would take twenty to thirty years to see pertinent findings of increased risk of cancer.
  • When the atomic bomb was exploded in Hiroshima and Nagasaki, Japan, in 1940’s, it took forty years to see the peak in cancer occur from the increased radiation exposure. In general, there is a significant lag time between cause and effect when we are looking at cancer.
  • That you do need to keep your weight down. Losing weight, if done correctly, is not dangerous – as long as you keep it off.
  • How you lose weight is critical. Which brings us to the three basic principles of dieting:
  • If you lose weight, don’t gain it back.
  • If you change your diet, change it forever.
  • The longer you remain overweight, the higher your risk of heart disease and cancer.
  • Don’t make any changes to your diet that don’t support your long-term health, and don’t make any changes to your diet that you don’t believe you can maintain for the rest of your life.
  • The disease-protective and immune-strengthening power of raw onion and cooked mushrooms.
  • You learn to like the foods you regularly eat. When you do something to benefit your long-term health, you do it for the long term. It’s not dieting; it’s eating for optimal health and for a more pleasurable life.

 

  • Fast Food Versus Slow Food
  • I call the staples of the SAD- Sugar, Flour, Milk, and Oil – Fast Foods. The term “fast food” conventionally refers to what you find at a fast-food restaurant, with high-salt, highly processed, mass-produced meals; but I want to you to categorize foods that flood the body with empty calories as fast food too.
  • Nuts and seeds are also high-fat foods, but unlike oil and refined sweets, they take a long time to digest, and they are released slowly into the bloodstream. The body can then utilize them, properly, for energy,
  • Fast Calories. Sugary drinks, White bread, Olive oil, White potato, Apple Juice.
  • Slow Calories. Steel-cut oats, Wheat berries, Pistachio nuts, Adzuki beans, Apples.
  • Eat lots of low-glycemic plant foods as greens, cauliflower, tomatoes, aubergine, mushroom, beans, seeds, and nuts. Such low-glycemic plant foods digest slowly and feed the body with protective nutrients.
  • By giving your body better foods, it will start to naturally burn through the excess fat in your diet.
  • The body literally can rebuild itself, and its architecture is shaped by the foods you choose to eat.
  • When you consume plant foods that are high in nutrients and phytochemicals, your body will start to repair itself via multiple mechanisms. For example, parsley, rocket, spring onions, and watercress are simple low-calorie foods that contain hundreds of body-fixing nutrients that oppose body fat accumulation.
  • Beans, greens, tomatoes, seeds, and berries contain loads and loads of phytochemicals and polyphenols that restore a healthy fat metabolism and oppose body fat storage.
  • It isn’t primarily how much you eat that makes you overweight, but what you eat.
  • It’s not enough to eat less; you have to eat differently.
  • Almost everybody thinks that dieting is still about counting calories, exercising more, and having the willpower to eat less food. And then they’re told that if they don’t have the willpower to do these things, they needs to have surgery to remove three-quarters of their stomach. This conventional way of thinking is the problem, not the solution.
  • Eating the right foods is the secret to removing the common obstacles to weight reduction.

 

  • Food that fight fat
  • Artichokes, Aubergine, Black raspberries, Blueberries, Cauliflower, Broccoli, Collards, Garlic, Green Onions, Green Tea, Kale, Lettuce, Mushrooms, Parsley, Pomegranates, Pumpkin Seeds, Red Onions, Rocket, Soya Beans, Strawberries, Tomatoes, Turmeric, Watercress
  • Eat hefty portions of the foods that fight fat, and you won’t be dieting.

 

  • Greens Makes You Lean
  • Once you get back to eating real food, you don’t have to diet to become slim. You can eat as much as you want. You don’t have to skimp, you can eat in abundance, and your taste will grow to prefer the healthy food that makes your body feel so good. It takes time for your body and mind to adjust to this, but it does happen.

 

  • Let’s End the Insanity
  • About half of all Americans are on a diet. The other half have just given up dieting and are currently on a binge. Collectively, we’re overweight, sickly, and struggling. We’ve made it socially acceptable to be a nation of food addicts, forfeiting our heath via a toxic diet.
  • Eat little salt and very little animal products, if you eat them at all. Eat mostly vegetables, beans, fruits, onions, and mushrooms. Don’t eat sweets or anything white. Get off your butt and be active, exercising every day. Stop dieting, go live, be productive, and let’s heal the world.

 

  • Twelve vital tips for losing weight – and keeping it off – the nutritarian way.
  • It Takes Commitment.
  • Perspective Determines Outcome.
  • Change a Mistaken Identity.
  • Ditch the Wagon.
  • Avoid the Moderation Myth.
  • There Are No Shortcuts.
  • Tomorrow Never Comes.
  • The Refrigerator is Never the Solution.
  • Abstinence is Important.
  • Have a Plan and Stick to It.
  • Be Prepared At All Times.
  • Never Give Up.

 

  • PART TWO
  • Chapter Four: The Power of Real Food
  • Superior nutrition is the most powerful medicine.
  • We have been conditioned to believe that the source of one’s calories doesn’t matter.
  • Nutrition 101
  • Macronutrients and Micronutrients.
  • Food supplies us with both calories (energy) and nutrients. The four macronutrients are fat, carbohydrate, protein, and water. Though free of calories, water is considered a macronutrient because the body requires such a relatively large quantity – a “macro” amount – of it for survival.
  • To lose weight and improve your health, you need to eat less fat, less carbohydrate, and less protein.
  • Trying to micromanage the precise amount of each caloric source misses the most critical issue in human nutrition: meeting your macronutrient needs without excess, while getting sufficient micronutrients in the process.
  • Micronutrients – such as vitamins, minerals, fibres, and phytochemicals – supply critical chemical factors for life and health in small quantities and don’t contain calories.
  • The safest and surest way to get adequate vitamins and minerals is to eat natural plant foods, including nutrient-rich colourful vegetation such as broccoli, spring onions, and tomatoes.
  • A nutritarian diet is also characterized by the avoidance of sugar and sweeteners, white flour, refined oils, and all kinds of processed foods – foods that are ill-adapted to the design of our species and are linked to cancer. With modern refrigeration and transport we now have year-round access to the healthiest and most nutrient-rich foods on the planet.
  • By eating more nutrient-rich foods and fewer high-calorie, low-nutrient foods, we naturally lose weight and optimize our health.

 

  • GBOMBS
  • Greens
  • Beans
  • Onions
  • Mushrooms
  • Berries
  • Seeds
  • Eating a huge salad as your main dish at least once a day is good for your health.
  • Eat healthfully, and over time you’ll prefer eating healthfully.

 

  • Chapter Five: Nutritarian Boot Camp
  • A low-calorie, high-nutrient diet slows down the aging process, helps repair cells, reduces inflammation, and helps rid the body of toxins. High-nutrient, low-calorie foods contain a great deal of fiber and take up a lot of room in the stomach. As you consume a smaller number of calories, you simultaneously eat a larger quantity of food, which satiates your hunger and blunts your appetite. Meeting the body’s micronutrient needs also helps suppress food cravings – finally putting an end to that vicious cycle of addiction, toxic hunger and overeating.
  • Getting generous amounts of micronutrients per calorie with unprocessed, natural food is the goal of the nutritarian diet style.
  • It’s not enough to eat foods rich in phytochemicals, antioxidants, vitamins, and minerals. We also have to avoid foods that are toxic or drive up dangerous hormones such as insulin and IGF-1 to dangerously high levels.
  • Substituting seeds and nuts calorie for calorie, for carbohydrates or animal products results in lower body fat storage, which makes it easier for you to maintain a favourable weight.
  • When you give up on diet plans, you recognize that eating healthfully cannot be summed up with a narrow focus – it must be comprehensively inclusive of all healthful parameters.

 

  • Lower Levels of IGF-1 Lead to a Longer Life
  • IGF-1 is one of the body’s most important growth promoters during fetal and childhood development. Late in life, however, it accelerates the aging process and promotes the growth and replication of cells, which often leads to cancer.
  • Restricting calories and reducing IGF-1 signalling are the only two well-established means of increasing lifespan.
  • Restricting calories and maintain a favourable body weight, in an environment of adequate micronutrient intake, dramatically increases longevity, and reduces cancer risk in humans, but only if the animal protein intake is significantly restricted. Furthermore, reducing animal protein intake is more powerful at enhancing lifespan than chronic calorie restriction in humans.
  • Exercise can also lower IGF-1 levels.
  • An overwhelming amount of evidence now links meat to cancer and premature death, leaving no doubt that even pasteurised meat and meat products should generally be avoided or minimized in the diet. If you still want to eat meat, you should eat it as if it were a condiment; that is, only eat it a few times a week and in small amounts.
  • For optimal cancer protection, you should get the vast majority of your calories from vegetables, beans, fruits, whole grains, nuts, and seeds.
  • All animal products, including meat, fish, and dairy, are low or completely lacking in the nutrients that protect us against cancer and heart attacks: fiber, antioxidants, and hundreds of phytochemicals. So many people have been indoctrinated to think that animal protein is needed or superior to plant protein, when the opposite is true.
  • I want you to stop worrying about consuming enough protein. Almost all Americans get enough daily protein. In fact, the average American consumes more than 100 grams of protein each day, about 50 percent more than the recommended daily amount.
  • I hope you realize now that our common concern ingrained in us in our childhood about getting sufficient protein was an error.
  • Vegetables, whole grains, beans, nuts, and seeds all have adequate amounts of protein.

 

  • Beware of Salmon
  • Most fish today is raised in fish farms, and they could be the most polluted foods we eat. The vast majority of salmon sold in grocery stores and restaurants today is commercial farmed-raised salmon, which has been found to contain levels of toxins roughly ten times worse than the levels found in most commercial beef.
  • I encourage you to eat a larger volume of high-nutrient plants, including big salads and lots of tomato, onion, raw and cooked greens, and cooked mushrooms.

 

  • Chapter Six: The Plan
  • Rather than focusing on all the foods you can’t eat, enjoy all the foods that you can eat in unlimited quantities.
  • Six Basic Guidelines for the Nutritarian Diet Style
  • Eat a large salad ever day as your main dish. Remember, for superior health, the green salad is the main dish, not the side dish
  • Eat at least 100g, but preferably closer to 200g, of beans a day.
  • Eat one large (double-size) serving of lightly steamed green vegetables a day.
  • Eat at least 30g of nuts and seeds per day if you’re female and at least 45g of nuts and seeds per day if you’re male.
  • Eat mushrooms and onions every day.
  • Eat three fresh fruits a day.
  • Intact grain have a better nutritional profile and a lower glycemic index than grains that have been refined.
  • Getting generous amounts of micronutrients per calorie with unprocessed, natural food is the goal of the nutritarian diet style.
  • As a general rule, try to keep your calories from animal products below 5 percent of your total caloric intake.
  • This would limit your exposure to IGF-1 and keep your caloric intake of animal products in line with that of the people from the longest-lived societies around the world.

 

  • Keep It Simple
  • Make a healthy salad dressing ever Wednesday and Saturday and eat that dressing for three days.
  • Once or twice a week, make a giant pot of vegetable bean soup and use that soup for several days.
  • A nutritarian diet style can save your life and save you money. You are what you eat, so you might as well spend your money on quality food.

 

  • Twelve Helpful Tips
  • The secret weight-loss food is aubergine.
  • Eat more of the foods that promote weight loss.
  • Use a low-calorie salsa or hummus as a dressing or dip.
  • Have a steamed green vegetable every night for dinner.
  • Make bean dinner loaves and fruit desserts.
  • Enhance flavours.
  • Use beans as the major starch source.
  • Never snack on nuts; eat them with meals instead.
  • Buy fruit in season in bulk or right at the farm.
  • Garden and grow some of your food.
  • Once you can control what you eat, you can have the inner strength to control everything in your life.
  • Make fruit sorbets and bean treats for dinner desserts.
  • Have green smoothies for breakfast.

 

  • Epilogue
  • Superior nutrition can never go out of style, and further science will only support this information more and more – not change it in any significant way.
  • Keeping yourself healthy so you can avoid needless medical care is one of the most important things you can do to improve the quality of your life.
  • When you eat a nutritarian diet, on the other hand, you can enjoy eating more, because you don’t have to skimp and eat thimble-size portions of food. You don’t have to count calories, measure portions, or restrict eating healthy foods you enjoy. A nutritarian diet is focused on eating larger meals with more food volume.

 

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