Eat to Live
Some of the most renowned New York doctors rely on the nutritional guidance of Dr.Joel Fuhrman whenever they have a patient whose life depends on losing weight fast.
Fuhrman claims that dieters who have tried other diets and failed to lose weight will achieve success on his plan with promises of weight losses of up to 20 pounds within six weeks.
The basic concept is centered on the idea of nutrient density that is expressed by the formula Health=Nutrients/Calories. Fuhrman says that our health is directly related to this ratio.
Eat to Live Diet Basics
In his book Fuhrman provides two plans for weight loss.
- An aggressive six-week vegetarian plan for dieters who want to lose weight quickly.
- A more moderate plan that allows the intake of limited amounts of animal products.
If dieters feel they must have some animal products on the plan they are permitted to have one serve of lean fish such as flounder, sole, or tilapia once per week and one egg white omelet per week.
There is no requirement to count calories or portions, however, it would be very difficult for dieters to achieve a high calorie intake so long as they follow the recommended guidelines.
Recommended Foods
Foods to Include
- Raw vegetables in unlimited amounts. Fuhrman advises dieters to regard salads as the main dish.
- Cooked green vegetables, eggplants, peppers, mushrooms, tomatoes.
- Beans, bean sprouts and tofu – 1 cup daily at least and more if desired
- Fruits – at least 4 serves daily
- Starchy vegetables such as potatoes and corn as well as whole grains are limited to one cup daily.
- Raw nuts – 1 oz maximum per day
- Avocado – 2 oz maximum per day
- Ground flax seed – 1 tablespoon per day
- When oils are included in meal plans the maximum amount recommended is one teaspoon per day.
Foods to Avoid
All refined carbohydrates are to be avoided including…
- bread
- pasta
- white rice
- fruit juice
- sugar
Vegetarian Recipes to Try
Sample Diet Plan
Vegetarian Meal Plan (for aggressive weight loss)
| Breakfast Baked apple with raisins and cinnamon |
| Lunch Whole-wheat pita bread stuffed with hummus and salad Fresh fruit |
| Dinner Mixed baby greens with peppercorn dressing Broccoli and red pepper soup 1 slice seven-grain bread Corn on the cob with veggie based seasoning |
Non-vegetarian meal plan (for moderate weight loss)
| Breakfast 2 cups cooked oatmeal with 1 tablespoon ground flax seed 1 banana 1 oz raisins 1/2 cup soy milk or skim milk |
| Lunch Green salad with balsamic vinegar and 1 teaspoon olive oil 1 cup chickpeas Vegetable soup Fresh fruit |
| Dinner Salad with orange and lemon juice Stir fried vegetables with chicken and tofu Steamed string beans with onions and mushrooms |
Look for other vegetarian and non-vegetarian recipes here.
Exercise Recommendations
Fuhrman advocates the importance of exercise however if the ability to be active is limited due to health issues then his aggressive menu plans will still allow dieters to lose weight without exercise. Regardless he does also state that almost anyone can exercise and even if dieters are unable to walk it is still possible to do light arm weight exercises or use an arm cycle.
Try these exercises with the Eat to Live Diet.
Costs and Expenses
The book Eat to Live retails at $14.99. (paperback)
There may be an increase in the weekly grocery bill due to the extremely high intake of fresh produce that is a requirement for this diet.
iPhone and iPad Version
iPhone/iPad Version
This allows you to take the book anywhere and can be very helpful when eating out or while shopping to have all the concepts of the book at your finger tips.
This is an abridged version of Fuhrman’s book, so only the essential information is included for easier reading. This app is handy even if you already have the book or borrowed it from the library or a friend since it highlights only the important essentials.
Click here to download the Vook version.
Pros
- Educates dieters with information so that they are able to make informed choices regarding healthy dietary choices.
- High nutrient and low calorie diets may increase longevity.
- Promotes the intake of fresh fruit and vegetables (at least two pounds of vegetables and four serves of fruit daily).
- Reduces risk of and may actually reverse diseases associated with aging such as diabetes, cancer and cardiovascular disease.
- Beneficial for individuals who need to lose weight quickly in order to prepare for surgery.
- Includes menu plans and recipes with both vegetarian and non-vegetarian options.
Cons
- Extremely restrictive which may make eating out very difficult.
- Requires a fair amount of time spent on food preparation.
- May not provide adequate protein for many dieters especially those who are very physically active.
- Some dieters such as those with inflammatory bowel disease may not tolerate the large amounts of raw vegetables and fruit.
- Many dieters would probably not enjoy eating this way.
A Bit Extreme
Dr. Fuhrman’s diet plan is very extreme, however, it is well supported by scientific research particularly in regard to its potential benefit for dieters with high cholesterol, diabetes and cardiovascular disease.
It is however important to be aware that not everyone responds favorably to this approach and some dieters achieve more beneficial results when they include larger amounts of healthy fats and protein in the diet.
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I`m blood type A and meats are not recommended for me. I cut on meats for about a week no and I`m feeling great. Usually when i eat a lot of meat my stomach gets bloated, but did not know why until now. I`m slim and tall, but always have a little bit of belly fat. Oh well that fat started to disappear now, which makes me to believe that it is working. Also many of the foods that are not recommended for me I do not like much, which I do not think is just a coincidence. Will keep trying to follow the diet and see what is gonna happen. Cheers
I am really excited to start the 6 week plan. My daughter has been
wanting to do this fir two yrs. I have prediabtes, and really scared, 69 yrs old and have Asthma, boodpressure,depression,etc. Thank you for
your book, and easy to follow plan, but really need help.
I stated this diet last year and lost 25 lbs. It is very easy to follow. One main reason I liked it so much was that I like to eat a lot of food, and you can do that on this plan.
This is what a typical days menu looked like for me:
Breakfast
1/2 cup of oatmeal made with 1 cup of water
1 banana
2 T of raisins
2 T of sliced almonds
unsweetened almond milk
Lunch
A big salad with 1 T of ground flaxseed, 2 T of sliced almonds, grapes, 1/2 cup of beans of any kind: white, red kidney, chickpeas, whatever you like.
I used Ken’s Lite italian dressing sparingly. If you put the dressing on sparingly and let the salad warm to room temperature, about a 1/2 hour, the dressing goes much further…spreads around more evenly.
In Between Meals I would drink black tea with almond milk.
Supper
A serving of vegetables: cauliflower or brocolli, okra or, brussel sprouts, with 1/2 cup of beans. I use Mrs.Dash seasoning to spice things up, and I would use Sriracha Hot Chili Sauce or Hot Crushed Peppers to add some flavor also.
I would interchange the salad/vegetable for lunch of dinner.
I ate 3-4 fruits a day.
On salads I would use any dressing I like, but sparingly?spelling..
Sometimes I would eat just ruit for breakfast. And then for a grain I would have a baked sweet potato or a cup of steamed butternut squash.
going out to eat? I would get a salad with chicken on it and dressing on the side. I try not to eat out much.
Here’s my concern about “Dr. Fuhrman” – I have read several of his books and when he first started publishing them (please compare his first published book Eat to Live against his currently published “updated” Eat to Live) his message was, “…eat according to this book and you will not need to take any medications or supplements again”. He provides a 1-sided argument with selective statistics to further his point but at the end of the day I don’t think anyone could argue against eating a lot of fruit & vegetables. Or, maybe better written, his book made sense to me.
Fast forward to 2012, however, and Dr. Fuhrman has an entire website, company, business, MLM, etc. built around his “Eat to Live” concept. His original message of no vitamins, supplements, medications, etc. has drastically changed… now he recommends specific vitamins from his site only at over US$100/mo per individual… even kids. Membership to his organization requires payment… US$3,000 for a lifetime membership or monthly fees. Dr. Fuhrman now encourages and sells vitamins, supplements, and medications (supplements that require a prescription) on his website – that are quite expensive and all continuous for the rest of your life.
So my comment is, while I believe Dr. Fuhrman’s original book and concept, albeit nothing new, were a sincere attempt to educate the masses on a healthier lifestyle… I have grown to strongly question his current motive as being more concerned about health or making money?
I see your point. I think that his original plan evolved when he realized that with an all vegetarian diet (which requires much planning and work), it would be very hard to achieve the right amount of nutrients. The right supplements are ok. I will try to follow the vegetarian diet for 2 weeks, and then start adding fish.
If you were in his place, wouldn’t you do exactly the same? His book was successful, therefore his company grew and now that he includes vitamins, he has control over their manufacture (how pure they are), and maybe his vitamins are just better than at the Supermarket…
M Seraphim, I love the way you write your comments. One line you wrote struck me, however. You said, “with an all vegetarian diet (which requires much planning and work), it would be very hard to achieve the right amount of nutrients.”
Both points you make in that sentence are absolutely incorrect. I’ve researched this and studied nutrition and have switched to a vegan diet as a result. It’s super easy. What could be easier, really, than just eating plants?
Also, there is no nutrient which you can obtain better from animals than from plants. We think what Americans eat today is normal, but over the last few decades we Americans have changed our diet dramatically – and all for the worse. Now (as a group) we eat more meat, more eggs, more dairy and more processed food than ever before. That’s why people are getting so fat and sick.
The research actually shows that you are healthier, slimmer and feel better both physically and mentally when you eat only whole plant foods. You can have a little meat if you want, but you shouldn’t eat too much (no more than 10%) if you value your health or your waistline.
That’s how most people traditionally ate: mostly plants, with a bit of meat for seasoning or on special days. Back then, the only people who got fat and sick from their diet were the rich who could afford (monetarily) to eat in an unhealthy way.
Protein isn’t an issue. The research shows we only need about 5 to 10% of protein in our diet. We get too much from meat, dairy and eggs, and this has been shown to contribute to low bone density, hip fractures in the elderly and other problems. You only have those problems in countries like the US that eat lots of animal products.
Just look at this list of vegan superathletes:
http://www.treehugger.com/slideshows/culture/10-superstar-athletes-who-dont-eat-meat/
I’m sorry to go on about this. It’s just that I worry someone who is trying to be healthy and lose weight might read your comment and believe it. That would make it harder for them to succeed.
A final note here:
My bp was as high as 190/100, despite my serious exercise and training regimen for years. Within 6 weeks of getting on this healthy eating habit, my bp remained at 120/72! To my doctor’s shock, my lipids, cholesterol, and other markers of health plummeted to the very healthy end of their range. Finally, I was surprised myself when my weight fell by > 12%. As Dr. Fuhrman says, your body will go to its correct weight. Cool stuff!
Both valid arguments, but I do believe there is a need for a commercial-free or non-profit organization or venue. People can support, inquire, share and simply enjoy the community of healthy living. It all sounds very “granola”, but our loved ones need help in pushing back against the horrible nutrition advice from the food, medical, pharmaceutical, and so called fitness experts. In any case, I a glad that we are finally having this conversation, as a country.
Regarding supplements, I mostly avoid them until I feel the need. Especially, after visiting family or traveling.
Looking forward to starting the diet
anyone have recipes with tsp or tbsp so i know how much of this or that, thanks foe ETL
Have been a vegetarian for 40 years and have tried going back and forth onto Fuhrman’s dietary recommendations, but can’t stick with them continuously. Eventually get bored, eat some junk food, some dairy… When I’m on it, though, I feel great and lose fat. I’m athletic, no problem with loss of muscle on this diet. I do use nutritional yeast, which supplies 9 G of protein a day for me in addition to the nuts, seeds and higher protein veggies. He doesn’t want you to use too many seeds or nuts, but I find about a half cup a day helps satiate and I still lose weight. (9 G protein in that) Can eat up to a can of beans a day, another 21 G or so of protein–if more, I get constipated. I do wonder how usable the veg protein is. Feel best when I eat it raw, esp. cauliflower, but don’t know if getting any usable protein from that. He argues you just don’t need as much as most nutritionists think, and I think from experience he is right. Except…I do tend to get more problems with high yeast levels when I eat too little, so probably have to find optimal amt which may not be as low as this diet usually provides.
High yeast levels are caused by high sugar and dairy not lack of protein. Look at how much fruit you’re eating or simple carbs.
I was just wondering how much salt you can eat.. without salt nothing taste good.. are you allowed to have salt?
Dr Fuhman would like U to be salt free. I find this impossible to do. Use as necessary. Do not worry about it unless U have CHF or High blood pressure. I use it whenever and have lost close to 55 pounds since May 21.
OH I am so upset! I started this diet on Monday. I have followed it to a Tee. So 5 full days have passed. I wanted to wait until Monday to get on the scale, but I stepped on it anyway. I though maybe 2 or 3 pounds would be off. I WAS THE SAME EXACT WEIGHT!!! What is up with that. I also have a bloated stomach and two days of a belly ache. I imagine it is all the fiber. I thought it would work the other way. I am a nurse. I am pretty well versed in bio/chem/nutrition. I can’t however try to explain this one. Has this happened to anyone else? Any suggestions I would appreciate.
I was a vegetarian for many years and when I went vegan I was also very bloated for about the first two weeks into it. How much dairy are you eating compared to before this diet? Also, if you use to eat meat before this diet, and now are not – your body is detoxing, as they call it. it is a good thing. like i said, i was very bloated for the first 2 weeks into it.. it has been sometime now and i feel incredible! i would never go back to eating meat or dairy.
Yes,I can relate I have been on this for 3 weeks I have lost 9 pounds!!! I feel like I have beet rue to the plan and wonder where the 1 pound a day weight loss is…Im getting frustrated.
Where did you get the idea that you would lose a pound a day? You’ve been losing a more than avg amount of weight/week for any diet. Have you read the entire book and following its plan and not just some extremely abbreviated version of it online? This goes to you and anyone else who thinks they are following the plan but haven’t read the book.
It works. Give it a chance. What I do….don’t jump on the scale unless U feel U have lost some weight. The program works. U name it, I have been on it. This is the only program that U lose weight and keep it off permanatly. Yes I go off sometimes…….but it so easy to go back on. i have lost 55 pounds since May 21…….7 inches off my waist…….from size 56 to size 48 almost. I am a big guy. When I started I was 330 pounds. Now 275. I have alot more to go and I know with this marvelous way of life program, I can take the rest off a keep it off permanetly. I love the foods….I eat tons of veggies and all kinds of fruit, tofu, gardein soy products etc
I am also a diabetic. I was taking 3 diabetes meds. I am now down to 2. My latest A1C was 5.6 down from 6.1
On this program, I can eat loads of fresh fruits and do not have to worry about my blood sugar. Its not fruit that affects diabetes….but the amount of simple useless carbs like bread, pasta, white potatoes etc
So give it a chance and U will see…it will work for U too.
Okay I could not help it. I dieted for three full days since I wrote the below statement. YEA!! ONE LOUSY POUND IS GONE! Is anyone out there going to give me a little pep rally? I need it!!
Curious, I just bought the book and stated today! Diane, your post from Oct 30th said lost one lousy pound…how about now? Did you stay with it?
I have been on the diet for 2 weeks. I was 80lbs overweight (240, should be 160). I lost 9lbs first week and 3lbs second week.
I am about to start the ETL Aggressive Crash Diet next week, because Dr Oz says you can lose 10-24 pounds in a WEEK on this, & is the only crash diet he supports! I have 75-90 pounds to lose, so this sounds like an appealing jump-start, but I’ve been discouraged reading about people being on this diet so long (weeks, months, years), and only losing a very few pounds…
As to people asking what to eat, they tell you: a half cup of oatmeal daily, w/flax, and at least a cup (or more) of berries – every morning! Lunch is a giant mixed green salad, full of veggies, a half cup to a cup (or more) of beans (black, white, kidney, garbanzo, etc…), 2 teaspoons of chopped nuts, lemon juice. “free foods” includes vinegars, which are great on salads. Dinner is 1 cup mushrooms, 1.5 cups chopped asparagus, half cup onions, any other veggies you want, all in any amounts, cooked in 1 teaspoon of olive oil (or olive oil spray), along with garlic, along with a cup (or more) of white beans, and a half cup of high fiber whole grain pasta (I like corkscrew pasta)…
Unlimited fruits. Unlimited veggies. Unlimited beans. Plenty of “G-Bombs”: Greens, Beans, Onions, Mushrooms, Berries, Seeds (& nuts)… Plus lots of water and herbal tea… And measured limited portions of whole grains (pasta, tortilla, pita, etc…). No starvation. No hunger.
I was excited to think about 10-24 pounds lost in a week, per the Woman’s World article featuring Dr Oz saying Dr Fuhrman’s Eat To Live “crash diet” is the only one he approves, and says you’ll lose AT LEAST 10 pounds a week, but as I prepare to start this plan next week, I already feel very discouraged to read all the comments that say it’s more like 2 pounds a week… Not 10…
We’ll see how it goes for me…
I’ve been doing ETL for about a month with my husband. We haven’t followed the diet quite to the T, but I have lost almost 10 lbs without doing daily exercise (I still try to get some in, but not as rigorous as I was doing). As someone who works in an office environment with a schedule that makes it difficult to devote hours to working out everyday, this diet is a God send. It’s more hard to devote alot of time to working out to loose the same amount weight in a month than to do this diet (even with food preparation). Seriously, give it a try. I was skeptical at first, my husband really had to push me to do it with him. I’m so glad he did. The first week was probably the hardest, but we’ve gotten used to not eating processed food for the most part. I would recommend if any of you have a Costco or a Sam’s Club in your area to get a membership and buy your fruits and veggies in bulk. It makes it a heck of alot cheaper than going to the normal grocery store, and you will actually eat through most of what you buy in a week’s time without it going bad.
when you say your not following to a t. what else are you eating?
For those of you looking for an alternative healthy salad dressing, there is a great recipe for ranch you may like to try. I have not made it yet but will be doing so very soon…when my husband comes home from having triple bypass surgery. I cannot remember the web site, but here’s the recipe:
1 Cup plain greek yogurt
1 Packet Hidden Valley Ranch salad dressing (not dip)
1/2 Cup 1% milk
Whisk all ingredients together and chill 1 hour before use. Yield about 20-24 servings (tablespoons).
The entire recipe is 255 calories and 1.75 grams of fat!!
If you would prefer to use skim milk, you may need to add a little less to keep the ranch dressing consistency.
Furhman does not recommend dairy, but I miss things like dressings and mayo. We make our own sweet potatoe fries (just slice, use nutritional yeast ans bake). The I would HIGHLY recommend getting the recipe books from the restaurant FRESH. Their house mayo in incredible and made from Tofu – which I normally hate. This set of books is amazing and really fits with Fuhrman’s diet. I follow the most rigorous plan with no problems. Just takes some time to be creative when meal planning and a Costco membership. Finding non-processed foods is very difficult, but these recipes make it easier to eat versions of what you like with ease. Also get a good variety of frozen fruit for winter so you don’t go broke. Also, the frit if flash frozen so higher in nutrients than those that ripen on a truck. Mix with almond milk and you’ll just love. And lots of fun experimenting, too!
Dr Fuhmans plan does not allow dairy. I use almond milk, but what can I substitute for yogurt?
Dennis Boxer – there is such thing as vegan yogurt! look into it. check out this page -
http://voices.yahoo.com/top-5-dairy-free-yogurt-brands-3920166.html
there are a few selections to chose from! they also have non dairy ice cream and sour cream!
I was told to use “Silken Tofu” to make dressings with as well as almond or soy milk. This is the very soft creamy type of tofu.
You can substitute Coconut milk or almond milk yogurt. They are very tasty.
I am underweight and dealing with severe digestive issues (UC/IBD, malabsorption, dysbiosis, food allergies, etc)…will this diet help?
I am intolerant to grains and beans are difficult for me too. I am currently on a fruit-based diet, but want it to be more well-rounded and this way of eating sounds very balanced. Any advice?
If you are dealing with digestive issues, I recommend you read “Restoring your Digestive Health’ by Dr. Jordan Rubin. This book saved my daughter’s life, literally. She suffered from Severe Ulcerative Colitis. The food protocol in this book was essential to her recovery when nothing medically could be done for her outside of a colostomy. Also read Breaking the Vicious Cycle by Elaine Gottschall. Life saving information for people with digestive issues.
This vegetarian diet sounds like it would be very hard for you to digest if you have the digestive issues you refer to.
Read the book. He outlines very well how alot of the conditions you described are from dairy and meat. Just throw in all the vegetables you can, make them the main source of your food. He says he’s even had underweight people put on a little weight to a healthy size because they are getting more micronutrients (the vitamins and minerals most people don’t give enough attention) while still getting enough macronutrients (the carbs, fat, and protein most people are concerned with)
A little about myself:
so I substitute tilapia or a 4 oz. chicken breast. Plus, I love chicken!!!
I have been doing ETL for 4 months.
I don’t follow Eat to Live to the T, but what I eat is rooted in what Dr Fuhrman’s ETL plan talks about.
I was 212 lbs (about 90 lbs overweight; goal weight 120-130 lbs.)
I went down 50 lbs in 3 months
exercise:
Stair master Intervals 10 min: 30 sec superman fast, 30 sec turtle slow. Repeat 10 times with minimal rests in between.
Stretching: just stretch where you’re sore: hips, thighs, calves, arms, back. I incorporate a few yoga moves for agility and flexibility.
Zuzkalight (body weight exercises found on youtube.com)
I don’t eat beans -because they make me sick
Here’s how I eat:
B: YUMMY Banana Oat Bars (recipe found on his website; I sub the shredded coconut for dark chocolate b/c it’s better for you)
Green Smoothie: 2 handfuls of spinach, mango (frozen is cheaper), some water. Blend in a regular blend if you don’t have a VitaMix. Trust me, the mango is sweet enough to remove the spinach taste. You can also use apple instead of mango, but then you have to chop the apple or buy a juicer.
L: butter lettuce wrap: chicken, 1 avocado slice, sliced cucumber, diced tomato, a few almonds
Dr Fuhrman Shake: 4 oz pomegranate juice, strawberries, lemon juice, seltzer (for fizz): I don’t drink daily, but I do drink this pretty regularly when I’m craving Luigi’s italian ice!
D: Another green smoothie (spinach, mango, water) paper thin sliced squash, radishes, zucchini cooked in skillet w PAM(cooking spray), roasted vegetable (tomato based) soup (healthy choice soup or homemade vegetable soup). I add in a few ounces shredded chicken for some extra protein and calories because of my exercise regimen.
I drink a lot of water occasionally w add-ins: water with sliced cucumber or water w frozen berries.
Note: I don’t eat salad very often but when I do, I use Balsamic Vinegar because it’s healthier than dressings/vinegrettes and also cheaper. It has about 45 calories and you don’t need a lot. If you’re going to buy balsamic get either Aged Balsamic or Balsamic Vinegar.
I realize that eating fresh ingredients can cost alot of money, but my health is very important to me simply b/c of all the endorphins released after exercising, the accomplished feeling of sticking to healthy eating habits, I feel sexy (no more spanx), and the realization that I won’t become diabetic. Halleluyer!!!
thanks for the info the more the better, it will make it easier for me
OMG….you are soo funny halleluyer!!(madia) well ive started the vegan diet 2 days ago and lost 2lbs wow..but i need good recipes to keep it going helppppp..
@Carol Monterio
you can make many vegan things!
here is one recipe that i cook at least once a week.
what I use – and you can make it any way you like..
this is vegan lasagna
tomatoes,
mushrooms,
eggplant,
zucchini,
brocoli,
lentils or any type of bean
oats
first i make a homemade sauce with tomatoes, adding black pepper, oregano, bay leaves, and rosemary
then with lentils that i have cooked – you can also use canned,a nd use any type of bean..
i mix the lentils with oats
to prepare the lasagna i use the eggplant as the lasagna pasta! yes, i replace the pasta of the lasaga and use thin slices of eggplant instead. then sauce, then veggies, then sauce, then lentil with oat mixture, then sauce .. and then if i use cheese i use vegan cheese – which you can totally find in some stores.
i make it just like a normal lasaga – thing is you just do not need to cook it as long. the cooking time depends on your oven.
pizza is easy too. you can use soy flour or whole wheat – make your own sauce, add lots of veggies and if you want vegan cheese. there is vegan flour out there, cheese, yogurt, even vegan ice cream! it is the most importan eating lots of vegetables, eating many raw ones, nuts, seeds, fruits, whole grains and to drink lots of water .. but sometimes it is nice to eat some vegan ice cream!
I began this dietary change (not a diet) about 5 months ago. I did a lot of research before I started because I’ve been down many wrong paths in the past, and I wanted to see what others had to say. I couldn’t find a single negative health consequence listed, so I started. The first week was lousy, but after that I began to feel much better. When “that time of the month came,” I was shocked to find that all my PMS symptoms (BAD PMS) had disappeared, AND my period was two days shorter. I’ve lost 20 pounds and have switched to the “moderate” plan to incorporate the salmon that is plentiful in my freezer here in Alaska. I feel so much more energetic! Extra energy is always welcome in the teaching profession!
If you are willing to stick with this for the long haul (LIFE), you won’t be sorry. I actually like going to the gym now…sort of.
I began this diet about 6 months ago and the results could not have been better! I immediately began loosing weight and feeling more empowered to continue. There was only one object blocking my path. Protein. But I kept going, without the protein, on the fully vegan diet. In fact, I felt more energized during workouts and I even lengthened them, I even felt lighter, and more active during the day. I have lost a large amount of weight but will remain vegan for my future health.
Eating vegan short term is a great detox, in in the long run your health will suffer. Eating vegan for health is a myth, just another vegan propaganda. There has never been a vegan civilization, mother nature isn’t stupid, we’ve been eating meats and fats since the beginning of mankind, only recently has fats been demonized and starches and grains praised and now we have become an obese nation. Avoid the sugar, starches and grains if you want to be healthy!
@David
i know this is an older post, you may not even see this.
what you are saying is not true. the obese nation is from heavily processed foods, to much meat and too much dairy.
being a vegan – if you are being a healthy vegan, is in my opion the best life style ever.
meat and dairy are filled with feces and hormones, yes they are. they are not fully cleaned and in most cases severly processed. why is too much meat a bad thing and too many vegetables not?
meat causes different types of cancer, i had a family member die 10 years ago of cancer – the main cause was meat. they torture and pump animals with so many things in order to get the orders out of all the milk, dairy and meat.. when you eat those things, those things go into your body.
vegetables absorb the minerals and nutrients in the soil where they grow, if organic.. if not, there is a long list of frutis and veggies that can be found on the internet that are anti cancer, and anti many thing. this can not be said for meat.
being vegan is a detox diet for some, but for many it is a lifestyle – an incredibly healthy, energetic, happy life style.
also – check these reasons why humans were actually never made to eat meat -
Meat-eaters: have claws
Herbivores: no claws
Humans: no claws
Meat-eaters: have no skin pores and perspire through the tongue
Herbivores: perspire through skin pores
Humans: perspire through skin pores
Meat-eaters: have sharp front teeth for tearing, with no flat molar teeth for grinding
Herbivores: no sharp front teeth, but flat rear molars for grinding
Humans: no sharp front teeth, but flat rear molars for grinding
Meat-eaters: have intestinal tract that is only 3 times their body length so that rapidly decaying meat can pass through quickly
Herbivores: have intestinal tract 10-12 times their body length.
Humans: have intestinal tract 10-12 times their body length.
Meat-eaters: have strong hydrochloric acid in stomach to digest meat
Herbivores: have stomach acid that is 20 times weaker than that of a meat-eater
Humans: have stomach acid that is 20 times weaker than that of a meat-eater
Meat-eaters: salivary glands in mouth not needed to pre-digest grains and fruits.
Herbivores: well-developed salivary glands which are necessary to pre-digest grains and fruits
Humans: well-developed salivary glands, which are necessary to pre-digest, grains and fruits
Meat-eaters: have acid saliva with no enzyme ptyalin to pre-digest grains
Herbivores: have alkaline saliva with ptyalin to pre-digest grains
Humans: have alkaline saliva with ptyalin to pre-digest grains.
also, grains are wonderful for people! how can you think that those are not important?
and do you not think it is a bit weird that we drink cows milk, but animals only drink the milk of their mothers and no one else?
i agree on avoiding sugar – but the other things your body needs, just not in large amounts.
I totally disagree. This opinion is based on the fear that corporate farming/livestock production has put into our society, not actual medical data.
This book is all about injecting pure health and nutrients into your body. If you honestly believe dead animals are the best source of nutrition, you are brainwashed! Talk about propaganda. You sound like a government pamphlet.
It’s clear you didn’t read the book.
I agree with Ted. There are books about different vegetarian and vegan cultures if you wanted to know about them… A great start is “New Vegetarian Baby” which has basically an overview of these cultures, what they did well and where they were mistaken. Like ANY diet, one can be an unhealthy vegan but fats certainly aren’t to be avoided. As a vegan mom of 2 who nurses my newborn and toddler who is also vegan, I enjoy plenty of healthy fats like raw nuts, seeds, avocados, soy, etc.
Not true, there has been and still are people groups that eat very little animal products..They are also extremely healthy. The problem is that the west eats entirely too much. A little is fine, but the meat consumption in America alone is crazily out of control and so is heart desease as well as their waste lines. Forks over Knives is a great Doco if you get a chance to watch it.
I purchased most of the items for this plan but am a bit confused about what to have for Dinner. The only item I have thus far is Greens/Spinach, can u have fish on this plan, if so, how should it be prepared? I will begin on Sunday & I am very excited. Breakfast is oatmeal with fruit, Lunch is the 3 Bean Vegtable Soup from Dr. Os’s website. Pls help with suggestions.
Can you eat veggie burgers on this diet?
In the book he specifically says stay away from processed foods. Too many of the enzymes and vitamins are lost in the processing. I can’t think of too many foods as processed as a veggie patty.
It depends on the veggie patty. I make my own and they aren’t processed at all. You just have to pick the right ones or make your own.
yes. if U broil w/o oil. I use a george forman grill.
He has recipes for ehalthy veggie burgers that you can prepare yourself, and guidelines around how to select premade burgers.
What are the portion sizes?
Hi Angela, I cant find the place in the book about store-bought veggie burgers.. can you tell me where you found that info? Also, any ideas on store bought salad dressings and hummus that are ok to use?
Thanks for any ideas!
I did this for a week and lost 6 pounds, but — as I was a college student at the time — found it difficult to maintain and slipped back to my old diet. Perhaps now I can start it up again…with less restrictions, I think.
I am 4 days into the ETL Diet Aggressive. I am feeling really lousy. I know he said it take 1 week for your body to adjust. I am not ever hungry just like he said. Can anybody tell me how long it took them to adjust to this way of eating. I am not previously a vegetarian. I am going to continue, just want it know if anyone else felt tired and kind of sick till they adjusted.
I am now 2 weeks into the moderate diet, and have lost 8 pounds. I’m not obese, just not at my ideal weight, and have started to have health problems. I feel so great, and have noticed a positive change in my health. it just makes sense. Eat the things that are naturally provided. It feels great. Also, with the research he provided on preventing cancer, diabetes, and heart disease– i will never go back.
First two weeks I felt tired and I thought it was just detox. Feeling much better now and my cravings have really dropped.
Hang in there. It took about a week before my headaches stopped and I began to feel better.
when i changed my diet to mostly raw, it took about 5 days for me to start to feel better. Your body is cleaning out all the toxins and it make you very tired with aches and pains. stick with it you will love the benifits.
Thanks for sharing. We just finished Day 3, and I’m feeling very tired and getting sporadic sweats. I shall hang in there, but needed to hear about others’ experience.
Got over eating disorder of 2 years. Feels like my digestive system isnt back to regular. Impossible to loose weight now ( not focussing on extreme loss, wanting healthy weight). So far Im about 15-20 lbs overweight. Just finding it frusterating that nothing is allowing me to get back to pre-eating disorder weight. Will this work for me? any suggestions? Im octo-lavo vegetarian by choice.
I’m not a Dr. but I think the plan has real benefits. Veges, fruit, beans…..all good for you. I am enjoying it. Never hungry. Good luck.
I am really interested in this diet however i am VERY sensitive to salad greens. They go right through me, if you know what i mean. Any ideas on what to eat to replaced the salad?
Trying cooking the greens. The fiber is broken down when a fruit or veggie is cooked.
Hi GlassLady, salads used to do the same with me….since I am on this diet it doesn’t do that….that was a surprize….
I easing into the aggressive plan. One of the benefits is that it takes a long time to eat a meal because there’s so much chewing and crunching (raw veggies/salads). I start eating a salad at lunchtime, then spend the afternoon grazing on it at my desk. This keeps me full and then I start all over again at dinner.
I am trying the 6 week challenge but Have no idea what is ok to use for salad dressing since it’s so strict….any tips? I’m reading the book right now but all of the recipes included contain ingredients that we aren’t supposed to introduce yet on the six-week challenge….
Easy dressing: white basalmac vinegar (trader joes) Dijon mustard and a little stevia. My non-dieting husband prefers it.
omg here is a dressing you wion’t live without…2 tb apricot preserve,4 tsp white cider vinigar,2 tsp oil,pinch of sugar,chopped scallion,pepper to taste, whisk together and it is a good chkn and fish marinade too.for a zing dressing,spicy mustard, balsamic vinigar, garlic
whisk, great marinade on everything
I’ve been eating these huge salads for three years. I use squeezed lemon, or hummus or guacamole, or sour kraut. I use balsamic vinegar and sometimes goat cheese(occasionally for fun) and figs. I mix lemon with tahini sesame butter. I add minced fresh herbs. I add minced garlic or jalapeno. I like rice vinegar to make a dressing with something else like fresh mint or cucumber. apple cider vinegar too.
I have found a recipe for an EXCELLENT no-oil Italian dressing: http://fatfreevegan.com/blog/2012/01/01/oil-free-italian-dressing/
I tried this last week and it tasted like regular Italian dressing – I was amazed! It has a oil substitute that is used as a base for the dressing, which I’m sure could be used in any dressing recipe. Since I found that this recipe was yummy, I will be trying more recipes with the oil sub.
Hope this helps!
The salad dressing for me is a problem. I also decided to use a bottled dressing, Annie’s Roasted Red Pepper. And I too figure that if it keeps me on this plan, it will be worth it. Can’t be that many more calories than the recipe dressings and it has some good ingredients too. It no doubt has more fat and sodium than the recipe ones though.
Mag,
I tried making 4 different vegan dressings…2 from the book and 2 from the web and didn’t like any of them so I am thinking of just using a low-cal regular one like you are and being strict every where else….I’m curious if you’ve lost any weight doing so
If you cut up a very ripe pear and mix that in with your greens it tastes just great.
I have to say, I tried one of the dressings on the plan and did not really care for it. So, I use Bolthouse Ranch Dressing. I know it’s not on the plan. 45 calories for a serving. It is the only way I can eat the huge salads with all the fresh veges and beans. So I figure, if it gets me to stick to the plan in every other aspect, it is worth it.
i use the things that are allowed and improvise. take some of the avacodo ,put in blender add, balsalmic vinegar and granulated garlic
and a little water, salt and pepper and blend till it pours like dressing. i use the juice from the allowed tomatoe and add lemon juice and a little mustard and blend. you can use beans and what ever you like from the list, just add a little water to make it blend well. there are a couple recipes in the book but i like mine just well. you can use the flavored vinegars to change anything.. what about garlic infused vinegar with italion spices and a small amount of onions blended. dressings really are what ever you want to make.
I am tired of feeling sick so I hope this diet will help me with not gettting so sick easily, having more energy, not hurting because of the extra weight and yes losing weight to feel good again in my clothes I wear. My main thing I want now more than the weight loss is to feel healthy again!
I’ve been doing ETL for 3 weeks now. For me it’s a very easy plan to follow. I actually enjoy eating this way; however, I’ve only lost 3 lbs so far. It’s discouraging, but I will continue with the plan because I feel better and know it’s a better choice of eating for my health.
I am into my 5th week. 10 pounds gone. It is slower than I hoped for but it’s still 10 pounds. Hang in there ladies. The weight will come off and consider how much better you are feeling.
This is my 6th day on the diet. I have followed the instructions to the tee. Haven’t cheated once. Only lost 1lb so far. I am very discouraged because i thought the weight should be flying off by now. I do have loads more energy than I used to, so that’s something, but it’s too restrictive to stay on if I’m not going to drop any weight.
I feel I have dieted my whole life. Lost over 80 pounds and really thought I was hot stuff until I landed in a wheelchair paralyzed from the chest down. I am finding it difficult to maintain that slimmer version of me and have gained some weight that I am forever trying to get rid of and am failing miserably at. I swear I have tried everything. When I saw
Dr.Oz giving Dr. Furhman his okay regarding his seven day “crash diet”I got very excited and can’t wait to start it. Not sure what to eat. I don’t like feeling this way, I swore I would never be fat again so I truly hope this diet works!!! Cross your fingers and pray.
Laurie, it works, I started Saturday and I have lost 8 lbs….You are in my prayers…
I just started the diet today and wondering how much whole grains can we have? I thought on the vegan plan that it said only one serving instead of corn etc -but in the meal plan noticed they are having more than one serving.
I had oatmeal with banana and cinnamon for breakfast,strawberries for a snack and I still feel very full and its almost lunch time. Usually by this time of day I am starving for my lunch.
I just saw Dr. Fuhrman on Dr. Oz this week. My husband happened to be watching with me and told me to get the book which I did and read the whole thing last night. I need to lose abt 50 lbs – my husband needs to lose abt 150. We are sick and tired of being sick and tired. I’m ready to get started, but still not sure what to fix to eat and am afraid I will not like some of the recipes. Plus, it sounds like it may take a lot of meal planning. What do some of you on the E2L eat on a regular basis and how do you plan what you will eat?
go to page 216 if you have the eat to live book and follow it. its really simple. i buy a container of springs greens, they cost 5.99 here, a bunch of broccali, a cauiflower, i have the onions and condiments already . i buy a couple of kinds of fruit. what ever is in season and cheapest. a package of romaine hearts a few kinds of beans, different kinds. i pan saute and steam the veggies, eat salads raw, make my dressings from stuff i already have in the cupboard. get started you will figure out what you need as you go. im 76 years, started at 290 and cannot exercise. im down to 274 today after 3 weeks. just get started. you will never be hungry if you eat the amounts they tell you.
I decided to try the vegetarian version and basically I will have oatmeal with cinnamon and fruit in the morning(fruit cooked right in it so it adds sweetness). Fresh fruit for break.
Then I will have lunch which is leftovers from supper the night before. Usually it is stir fry reduced with balsamic vinegar and water(just a few dots of olive oil in a non stick pan to start)with various veggies:onions,garlic,mushrooms,hot and regular peppers,kale..whatever you like. and beans of your choice – spice it up. I will also sometimes make a side dish of slices of tomatoes and avocodo fried (no oil)with balsamic vinegar and spices.
I have not been eating any potatoes or corn even though we are allowed and I have lost a few pounds already in four days.
a good snack is the popcorn chickpeas -recipe is on dr oz site.
in between I have herbal tea,diet pop and various fresh fruit.
I have not been hungry and able to resist sweets. I think making a big serving at supper and taking the rest for lunch is helping because it is a bit more cooking than usual.
You cant go wrong with stir fry..just fool around with different combos, garbanzo beans go good with more veggies.
I love the freedom to be able to eat any fruit,veggie and unlimited beans and tofu,sprouts.
Enjoy!
I need to lose 160 pounds. I first became interested when I saw dr Fuhrman on PBS. I too got fed up being sick and tired. I have been on the ETL 3 weeks and have lost 17 pounds. Breakfast is oatmeal with figs and other berries. Lunch is usuakky a large mixed salad weighing about 2 pounds with 1 cup of beans. dessert is fruit. Dinner is medly of cooked greens, some tofu or frozen soy based vegan meal( I only use about 4oz ) a large salad first. I make a salad dressing of 1/2 C red wine vinegar. 1/2 fresh squeezed lemon, some garlic, pepper, salt, and a stevia. mix it and pour over the salad or can add some tomato paste for addtl flavor. fruit for dessert
Buy whole flax seeds to grind into a powder. add to oatmeal, whole wheat cereal or just to plain almond milk
snacks: more fruit, 1oz raw almonds, cup of almond, soy or rice milk
I hope this helps U. In one week my energy returned to days when I was young. I sleep well now, Before I used to get up 2-3 X night. Sleep right thru the night. I also went down one pants size. Plus I have lost all my cravings for fattening foods aND SWEETS. i AM ALSO A TYPE 2 DIABETIC AND AM HOPING TO REVERSE THE DISEASE.
I just bought chorizo made from soy protein from trader joes. Do u know if this is allowable on the six week vegetarian plan?
I have been doing the aggressive diet for two weeks I have lost 11 lbs and my sugar which was once high as high as 400 is now in the 100 range. It is tough eating the foods when my family is eating pizza pasta and italian beef sandwhichs from portillos. But I would rather suffer now ten later. The only thing I am disappointed in is that my blood pressure has not gone down and I follow the plan to the letter. I am over weight as i am 5’7 and now weigh 247 lbs.
Congratulations, Joe! My advice is that you stick with it. The blood pressure may take some time. I’ve been eating to live for seven months and have lost over 55 pounds — 255 down to 198 and still going. I shed 6 inches off my chest and 6 inches off my waist. My BP was always normal, but I feel great! I don’t know about my grocery bill, but I’ve had the added expense of new clothes. Be advised, the rate of weight loss slows with time, but don’t get discouraged. It’s just your body adjusting. After I lost 40 pounds, I allowed myself to indulge a little — cut a small slice of that Italian Beef and enjoy! It’s better to do that than to deprive yourself and risk over-indulging.
In one week my B/P went from 145/90 to 123/73 and blood sugar fasting from 164 to 84 and thats with all the fruit I have been eating. My goal is to get to a normal weight and reverse the diabetes. This is a program for life. I do not mind the food prep since I love to cook. It is really easy if U love to eat all kinds of veggies and fruits.
Definately make it a way of life!! It allowed me to work through my chemo and radiation for breast cancer and has stopped my joint pain and reflux!!!! I’m 4 years cancer free from stage 4/5 cancer!!! Wish I had started sooner but I get everyone I know on this!!!! My dad started 6 months ago and is now off his insulin!!! I can’t tell you enough how well this works!!! I feel 18 again-I am 46, and you will see the BP go down just stick with it, and of you can get your family to it will benefit everyone!! Renee
what if you don’t like beans. My sister cannot stand the taste of beans or so she says. What then?
Spray the beans with Braggs liquid aminos. The aminos are good for U and makes the beans more palatable. also add tomato paste and some stevia . cook until desired and U have baked beans. add to vegetable or mushroom broth with other veggies. Pacific foods has a mushroom broth that is delicious. Google vegan recipes with beans. see what comes up. Don’t eat just plain beans….improvise. Soon you will love beans…Try different kinds of beans to spice things up.
I’m not an expert on this “eat to live” diet, but I assume that eating legumes is the point, so what about peas, which could be cooked or raw (they’re great in a salad!); cold chickpeas in your salad (if you cook them they might seem like beans); snowpeas, cooked or raw (although I guess they look like green beans, so maybe these would be rejected also); hummus spread (made from chickpeas!); things made from soybeans, like maybe miso soup or tofu ….
Hi Jennyct,
There is no counting calories, no limit when eating the proper food, beans lentils etc. are not low in cal. and there is no limit on them. I have never eaten more then I do now following Eat To Live.
Also addressing the cons, the writer suggested your grocery bill will go up- although I shop more often because of the fresh produce, my grocery bill has actually gone down as I am no longer buying the processed foods, junk foods etc.
Honestly, I have never felt healthier in my life! Even if your only doing it 90% of the time, you are doing yourself a favor.
Mick, what is your diet plan like? I started this diet a few years back, and I never felt so great in my life! I did the plan for two weeks then quit cause I couldn’t think of anything to eat. I ate the same thing everyday, but I felt great! A whole grain pita pocket with chick peas and lettuce and hummus. I couldn’t think of anything else, Please help!
Cathy, There are so many options for vegetarian meals. Recipe sites and vegetarian cook books from the library are probably the best place to start for ideas. I have kids that eat regular meals, so it was hard to get this thing rolling for me. I found that my kids got interested in my cook books and wanted to get involved in choosing meals. I had to substitute some things in the recipes I found to be more appealing to my taste, but the great thing is that all veggies are acceptable as are legumes and fruits. Like anything else that is unfamiliar, you will have to explore and adapt to suit your own likes and dislikes.