1. You’ll reduce inflammation in your body.

If you are eating meat, cheese, and highly processed foods, chances are you have elevated levels of inflammation in your body. While short-term inflammation (such as after an injury) is normal and necessary, inflammation that lasts for months or years is not. Chronic inflammation has been linked to the development of atherosclerosis, heart attacks, strokes, diabetes, and autoimmune diseases, among other conditions.

In contrast, plant-based diets are naturally anti-inflammatory, because they are high in fiber, antioxidants, and other phytonutrients, and much lower in inflammatory triggers such as saturated fat and endotoxins (toxins released from bacteria commonly found in animal foods). Studies have shown that people who adopt no meat diets can dramatically lower their level of C-reactive protein (CRP), an indicator of inflammation in the body.

2. Your blood cholesterol levels will plummet.

Elevated blood cholesterol is a key risk factor for heart disease and strokes, two of the leading killers in the United States. Saturated fat—primarily found in meat, poultry, cheese, and other animal products—is a major driver of our blood cholesterol levels. Cholesterol in our food also plays a role.

Studies consistently show that when people go plant based, their blood cholesterol levels drop by up to 35% . In many cases, the decrease is equal to that seen with drug therapy—with many positive side effects! People who require cholesterol-lowering drugs can further slash their cholesterol levels and cardiovascular risk by adopting a plant-based diet.

Whole-food, plant-based diets reduce blood cholesterol because they tend to be very low in saturated fat and they contain zero cholesterol. Moreover, plant-based diets are high in fiber, which further reduces blood cholesterol levels. Soy has also been shown to play a role in lowering cholesterol, for those who choose to include it.

3. You’ll give your microbiome a makeover.

The trillions of microorganisms living in our bodies are collectively called the microbiome. Increasingly, these microorganisms are recognized as crucial to our overall health: not only do they help us digest our food, but they produce critical nutrients, train our immune systems, turn genes on and off, keep our gut tissue healthy, and help protect us from cancer. Studies have also shown they play a role in obesity, diabetes, atherosclerosis, autoimmune disease, inflammatory bowel disease, and liver disease.

Plant foods help shape a healthy intestinal microbiome. The fiber in plant foods promotes the growth of “friendly” bacteria in our guts. On the other hand, fiber-poor diets (such as those that are high in dairy, eggs, and meat) can foster the growth of disease-promoting bacteria. Landmark studies have shown that when omnivores eat choline or carnitine (found in meat, poultry, seafood, eggs, and dairy), gut bacteria make a substance that is converted by our liver to a toxic product called TMAO. TMAO leads to worsening cholesterol plaques in our blood vessels and escalates the risk of heart attack and stroke.

Interestingly, people eating plant-based diets make little or no TMAO after a meat-containing meal, because they have a totally different gut microbiome. It takes only a few days for our gut bacterial patterns to change – the benefits of a plant-based diet start quickly!

4. You’ll change how your genes work.

Scientists have made the remarkable discovery that environmental and lifestyle factors can turn genes on and off. For example, the antioxidants and other nutrients we eat in whole plant foods can change gene expression to optimize how our cells repair damaged DNA. Research has also shown that lifestyle changes, including a no meat diet, can decrease the expression of cancer genes in men with low-risk prostate cancer. We’ve even seen that a plant-based diet, along with other lifestyle changes, can lengthen our telomeres—the caps at the end of our chromosomes that help keep our DNA stable. This might mean that our cells and tissues age more slowly since shortened telomeres are associated with aging and earlier death.

5. You’ll dramatically reduce your chances of getting Type 2 diabetes.

An estimated 38 percent of Americans have prediabetes—a precursor to Type 2 diabetes. Animal protein, especially red and processed meat, has been shown in study after study to increase the risk of Type 2 diabetes. In the Adventist population, omnivores have double the rate of diabetes compared with vegans, even accounting for differences in body weight. In fact, in this population, eating meat once a week or more over a 17-year period increased the risk of diabetes by 74 percent! Similarly, in the Health Professionals Follow-up Study and Nurses Health Study, increasing red meat intake by more than just half a serving per day was associated with a 48 percent increased risk in diabetes over 4 years.

Why would meat cause type 2 diabetes? Several reasons: animal fat, animal-based (heme) iron, and nitrate preservatives in meat have been found to damage pancreatic cells, worsen inflammation, cause weight gain, and impair the way our insulin functions.

You will dramatically lessen your chances of getting type 2 diabetes by leaving animal products off of your plate and eating a diet based in whole plant foods. This is especially true if you eat whole grains, which are highly protective against type 2 diabetes. You read that right: carbs actually protect you from diabetes! Also, a plant-based diet can improve or even reverse your diabetes if you’ve already been diagnosed.

6. You’ll get the right amount—and the right type—of protein.

The average omnivore in the US gets more than 1.5 times the optimal amount of protein, most of it from animal sources.

Contrary to popular perception, this excess protein does not make us stronger or leaner. Excess protein is stored as fat or turned into waste, and animal protein is a major cause of weight gain, heart disease, diabetes, inflammation, and cancer.

On the other hand, the protein found in whole plant foods protects us from many chronic diseases. There is no need to track protein intake or use protein supplements with plant-based diets; if you are meeting your daily calorie needs, you will get plenty of protein. The longest-lived people on Earth, those living in the “Blue Zones,” get about 10 percent of their calories from protein, compared with the US average of 15 to 20 percent.

7. You’ll make a huge impact on the health of our planet and its inhabitants.

The benefits of not eating meat extend beyond your own body. Animal agriculture is extremely destructive to the planet and is the single largest contributor to greenhouse gas emissions. It is also a leading cause of land and water use, deforestation, wildlife destruction, and species extinction. About 2,000 gallons of water are needed to produce just one pound of beef in the U.S. Our oceans are rapidly becoming depleted of fish; by some estimates, oceans may be fishless by 2048. The current food system, based on meat and dairy production, also contributes to world hunger—the majority of crops grown worldwide go toward feeding livestock, not feeding people.

Equally important, animals raised for food are sentient beings who suffer, whether raised in industrial factory farms or in farms labeled “humane.” Eating a plant-based diet helps us lead a more compassionate life. After all, being healthy is not just about the food we eat; it’s also about our consciousness—our awareness of how our choices affect the planet and all of those with whom we share it. So if you’re still wondering, “Is eating meat bad for you?” The short answer is yes—for you, and for our entire ecosystem!

Ready to get started? Check out Forks Meal Planner, FOK’s easy weekly meal-planning tool to keep you on a healthy plant-based path. To learn more about a whole-food, plant-based diet, visit our Plant-Based Primer.

This article was originally published on Jan. 12, 2016, and has been updated.

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The study, published on March 15 by renowned medical journal JAMA, included 29,615 people who were followed for a median 17.5 years. The authors evaluated whether egg intake or dietary cholesterol was linked to a higher risk of cardiovascular disease or death from any cause.

Their findings? The more eggs or cholesterol that participants consumed, the higher their risk of cardiovascular disease or death from any cause; there was a clear dose-response.

Specifically, each additional half of an egg per day was associated with a 6 percent increased risk of cardiovascular disease and an 8 percent increased risk of death over the course of the study. The risks were even more dramatic in women—13 percent higher risk of cardiovascular disease and 16 percent higher risk of death for each additional half an egg per day.

Each additional 300 milligrams of dietary cholesterol per day (1 egg contains about 186 milligrams of cholesterol) was linked to a 17 percent increased risk of cardiovascular disease and an 18 percent increased risk of death from any cause (not to mention a 14 percent higher risk of heart failure and a 26 percent higher risk of stroke). Again, the risk was magnified in women (28 percent higher risk of death from any cause).

What about people eating a diet that was healthy overall, with lots of fruits and vegetables? Notably, even these participants experienced a significantly higher risk of cardiovascular disease when they had an additional half an egg per day.

Of course, correlation does not equal causation, but these findings include adjustment for many variables and potential confounders, including age, sex, race, education, smoking, physical activity, and other dietary choices, and remained significant even after authors controlled for diabetes, body mass index, blood pressure, blood cholesterol, and other cardiovascular risk factors.

Bottom line: We have no biological requirement to consume cholesterol or eggs; indeed, this large study (among others) suggests that we are better off when we avoid them. Our bodies can make all the cholesterol we need, and we can get other nutrients found in eggs from healthier sources.

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MYTH #1: We need to eat cholesterol.
Cholesterol has important functions in our bodies, but we are actually capable of making all the cholesterol we need, even if we consume a zero-cholesterol diet. Virtually every human tissue can make cholesterol; most is made by the liver, intestine, adrenal glands, and reproductive organs.

MYTH #2: The cholesterol we eat doesn’t matter.
Actually, cholesterol in food does raise blood cholesterol, though not as predictably as do saturated and trans fats. The point may be moot, as most foods that contain cholesterol also contain saturated fats. The effect that dietary cholesterol has on your blood cholesterol depends in part on the rest of your diet: If your diet is already high in saturated fats and cholesterol, adding more cholesterol won’t have as much of an effect. But if your diet is healthy overall, more dietary cholesterol will cause a greater increase in your blood cholesterol. Also, high-cholesterol foods, such as eggs, have been shown to promote LDL oxidation and increase cardiovascular risk.

MYTH #3: Raising your “good” HDL cholesterol protects against cardiovascular disease.
Not necessarily! Research shows that the function of your HDL particles is probably more important for lowering cardiovascular risk than the HDL level reported on your blood test results. In its normal state, HDL is an anti-inflammatory, antioxidant particle that is responsible for cholesterol efflux—the removal of excess cholesterol from our tissues, especially the blood vessels. But HDL can become dysfunctional and pro-inflammatory in situations of oxidative (cellular) stress. For example, saturated fats, which are known to raise HDL, also have been shown to render HDL more inflammatory and atherogenic. So you shouldn’t celebrate a rise in your HDL cholesterol if you got there simply by eating more saturated fats.

THE BOTTOM LINE?
Eating a diet rich in plant foods, and low in added sugar, animal foods, and ultraprocessed foods, is a great way to optimize your cholesterol panel and dramatically reduce your cardiovascular risk.

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Load Up on Fiber

High-fiber foods can help with weight loss; increased dietary fiber has been shown to predict weight loss in women with PCOS.

Avoid High-Glycemic-Index Foods

Avoiding high-glycemic-index foods—such as refined grains, sweetened beverages, fruit juices, and added sugars—is helpful for PCOS.

Minimize Saturated and Trans Fats

Saturated and trans fats (which are highest in meat, dairy, and commercial snack foods) cause insulin resistance, which worsens PCOS.

Focus on Foods Low in AGEs (Advanced Glycation Endproducts)

These are highly reactive molecules present in certain foods (especially when cooked at high temperatures) that can induce inflammation, insulin resistance, and cellular damage. Women with PCOS tend to have higher levels of AGEs and AGE receptors. Diets low in AGEs reduce inflammation and insulin resistance in women with PCOS. High-AGE foods include beef, pork, poultry, cheese, butter, cream cheese, and processed snack foods. Low-AGE foods include whole grains, legumes, vegetables, and fruits.

Opt for Soy

Soy has been shown to improve PCOS. A 2018 randomized trial compared a soy-containing diet with a higher-animal-protein control diet in women with PCOS. Both groups ate the same total calories, protein, carbs, and fat. Compared with the control diet, the soy diet led to significant decreases in body weight, waist circumference, insulin, insulin resistance, blood sugar, and triglycerides; it also helped counteract hormone disruption. A 2016 study found similar results.

Avoid Animal Protein

Protein from animal sources tends to promote insulin resistance and inflammation, key issues in PCOS.

BOTTOM LINE

A 2017 review study published in Diabetes & Metabolic Syndrome: Clinical Research & Reviews noted that “a favorable dietary plan in women with PCOS should contain low amounts of saturated fatty acids. … Additionally, sufficient intake of fiber-rich diet from whole grains, legumes, vegetables, and fruits with an emphasis on carbohydrate sources with low glycemic index is highly recommended.” Hmmm … sounds a lot like a plant-based diet to me!

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Various factors shape our gut bacterial patterns, but likely the most important factor is food. Our bacteria mirror what we eat and respond quickly when we change our diet.

Just five days of a diet high in animal fat and low in fiber causes a rise in bile-tolerant bacteria, which are linked to inflammatory bowel disease. It also results in more secondary bile acids (carcinogenic compounds formed when bacteria metabolize bile) and fewer beneficial fiber-fermenting bacteria. By contrast, switching to a diet high in fiber and complex carbs produces a greater diversity of gut bacteria (a good thing), more fiber-loving bacteria, lower markers of colon inflammation, and a 70 percent drop in secondary bile acids in only two weeks.

One of the most incredible products of gut bacteria is butyrate: This short-chain fatty acid is critical for reducing inflammation throughout the body and keeping gut tissue healthy. It also helps kill off cancer cells, hamper growth of unfriendly bacteria, stimulate appetite-lowering hormones, and promote fat burning in muscle cells, which lowers insulin resistance.

How do we maximize this amazing nutrient? It all comes down to fiber, which gets fermented to butyrate by beneficial gut bacteria. We need all types of fiber, ideally from a variety of plant foods, especially whole grains and the resistant starches found in beans, lentils, and split peas.

Prebiotic foods (e.g., oats, asparagus, beans, sweet potatoes, leeks, onions, and garlic) foster growth of friendly gut bacteria. Probiotic plant foods (e.g. sauerkraut, kimchi, kombucha, nondairy yogurts, and tempeh) deliver live, beneficial bacteria to the gut. Probiotics can also be found in pill form, but the most effective way to increase healthy gut bacteria is simply to eat the right foods—namely, plants!

The post Why Feeding Your Gut Bacteria Might Be the Secret to Better Health appeared first on Forks Over Knives.

People eating high-carb, high-fiber diets enjoy exceptional protection from type 2 diabetes. The Adventist Health Study 2 showed that among nearly 61,000 people, vegans—whose diets are typically high in carbohydrate-rich foods—had half the rate of diabetes compared to non-vegetarians, even after accounting for differences in body weight. It is notable that the non-vegetarians in this study ate red meat and poultry relatively infrequently, suggesting that even small increases in meat consumption disproportionately increase the risk of type 2 diabetes.

Other studies from the Adventist group show similar trends. Among 41,387 Adventists followed for two years, vegans had a 62 percent lower risk of developing diabetes compared to omnivores. And among 8,401 Adventists followed for 17 years, eating meat just once a week was linked to a dramatic 74 percent higher risk of diabetes! Both studies adjusted for body weight and other lifestyle variables.

Moreover, in one of the largest studies of plant-based eating patterns to date, people eating a diet emphasizing whole, unprocessed plant foods had a 34 percent lower chance of developing type 2 diabetes in the long term compared with those whose diets were rich in animal products and/or processed foods. However, those eating a plant-based diet high in less-healthy foods such as fruit juices, sweetened beverages, fried potatoes, chips, refined grains, and desserts experienced a 16 percent increased risk of diabetes, highlighting the importance of choosing healthy plant foods.

A high-carb, high-fiber diet can lower insulin resistance. Insulin resistance is the root problem in prediabetes and type 2 diabetes. In people with insulin resistance, sugar in the blood doesn’t enter our cells as easily it should, and the liver produces too much sugar. Over time, this can result in type 2 diabetes.

The causes of insulin resistance are complex, but the key players are inflammation, excess dietary fats and calories, unhealthy weight gain, and the buildup of fats inside our muscle and liver cells. Here’s where much of the confusion about carbs begins: In people with insulin resistance, carbohydrate-rich foods—such as fruit—can cause spikes in blood sugar because sugar can’t enter the cells properly. This leads people to believe that the fruit is somehow at fault, and that they should limit all carbohydrate-rich foods to keep their blood sugar lower.

Quite the opposite! When we avoid healthy carbs, we are masking the real issue. A whole-foods, plant-based diet actually treats the underlying cause of insulin resistance because it lowers inflammation, promotes a healthy body weight, and reduces the buildup of fats inside our cells. When we become less insulin resistant, our blood sugar doesn’t go up as high when we eat carbohydrate-rich foods. That is a true test of whether a diet reverses insulin resistance instead of simply treating the symptom of high blood sugar.

But what about that piece of fruit? Does fruit cause diabetes? Actually, large studies have linked fruit consumption to lower rates of type 2 diabetes, as well as a reduced risk of diabetes complications and premature death in people who already have diabetes. Overall, whole grains (such as oats, barley, brown rice, and whole wheat) are the type of food that is most consistently protective against type 2 diabetes, while processed meat (which contains almost no carbohydrates) increases diabetes risk the most—just one serving per day raises the risk by 37 percent!

High-carb, plant-based diets are effective for treating, and in some cases reversing, type 2 diabetes. Randomized clinical trials show that a fully plant-based diet that is high in carbohydrates and fiber and low in fat can lower glycosylated hemoglobin (a measure of average blood sugar), reduce the need for medications, help people lose excess weight, and even lower blood cholesterol more than a conventional diet based on American Diabetes Association guidelines. Notably, plant-based patients in these trials were not asked to measure portions, count carbs, or tally their calories. They just ate healthier foods! A 2014 review of vegetarian diets for the treatment of type 2 diabetes confirmed significant reductions in blood sugar compared to standard diets.

Whole-food, plant-based, high-carbohydrate diets typically exclude nutrients and foods that have been associated with diabetes risk, including animal protein, saturated animal fats, refined grains, and sugar-sweetened beverages. They emphasize unprocessed plant foods, which are naturally rich in fiber, antioxidants, and phytonutrients—substances that reduce inflammation and promote a healthy body weight.

A high-carb, plant-based diet can prevent and treat cardiovascular disease and other complications of diabetes. Plant-based diets have been shown to prevent and reverse cardiovascular disease, the leading cause of death in those with type 2 diabetes. They also lower blood cholesterol, blood pressure, and inflammation, major risk factors for cardiovascular disease. A growing body of scientific literature shows that plant-based diets may be helpful in delaying the progression of chronic kidney disease, a common complication of diabetes. A plant-based diet may lessen the pain of diabetic neuropathy, a debilitating nerve-related condition in diabetes. Finally, plant-based diets are effective for weight loss, which further improves diabetes control.

Eating more healthful, carb-rich foods tends to crowd out disease-promoting foods. Added sugars, animal fats, animal protein, and white flour and other refined grains all increase our risk of chronic disease and, in the case of animal protein, even premature death. Animal foods in particular contain higher levels of saturated fat; heme iron; advanced glycation end products; and in the case of processed meats, nitrate and nitrite preservatives. They also stimulate our gut bacteria to make a harmful compound called TMAO. All of these substances promote insulin resistance and other health risks. When you focus on beans, lentils, peas, fruits, vegetables, and whole grains, you not only improve your diabetes or risk of diabetes, but you stack the odds in favor of optimal long-term health.

My patients with prediabetes and diabetes who adopt a high-carbohydrate, high-fiber, WFPB diet typically experience lower blood sugars and lower cholesterol, as well as weight loss if they are overweight. They have been able to reduce medications in many cases. I’ve seen this approach work well, and I’m certainly not the only one recommending it: Mainstream diabetes organizations have recognized the value of a plant-based diet for diabetes. In their 2018 guidelines, the American Association of Clinical Endocrinologists (AACE) recommends a plant-based diet as the preferred eating pattern for patients with type 2 diabetes, and the American Diabetes Association advises that a plant-based diet is a healthful option for patients with type 2 diabetes.

If you have diabetes, be sure to work closely with your health care provider if you change your diet, as any medications you are taking may require adjustment. For practical information on how to adopt a plant-based diet for diabetes, check out resources such as the Physicians Committee for Responsible Medicine and Mastering Diabetes.

Ready to get started? Check out Forks Meal Planner, FOK’s easy weekly meal-planning tool to keep you on a healthy plant-based path. To learn more about a whole-food, plant-based diet, visit our Plant-Based Primer.

The post Why I Recommend a High-Carb Diet for My Patients with Diabetes appeared first on Forks Over Knives.

For Longevity

Beans and other legumes (lentils, peas, etc.) are the most important dietary predictor of longevity in people of different ethnicities. Among 785 older adults in several countries, each 20-gram increase in daily legume intake resulted in a 7 to 8 percent lower risk of dying during the study period. No other food groups consistently predicted survival. Similarly, legumes are a dietary staple in the “Blue Zones,” areas of the world known for longevity.

To Reduce Your Risk of Heart Disease

Eating legumes four times a week or more, compared to less than once a week, confers a 22 percent lower risk of coronary heart disease. Research also shows that legumes lower blood pressure and that a single serving of beans a day can reduce LDL (bad) cholesterol by 5 percent!

To Protect Against Diabetes

Eating legumes helps prevent type 2 diabetes, and it improves blood sugar control in people who already have diabetes.

For Weight Management

Legume-based meals have been shown to be more satiating than animal-based meals, probably due to the combination of fiber, protein, and slowly digested carbohydrate. Regular legume eaters have healthier body weights than those who do not eat these foods regularly, and legumes can help people lose excess weight.

For Essential Nutrients

Legumes are rich in protein, fiber, iron, antioxidants, and other essential nutrients. What about lectins? Well, most of these are destroyed by cooking, and those that remain may have important anticancer benefits.

Plus, beans are delicious, versatile, and inexpensive!

What about gas and bloating? If you’re not used to eating legumes, start slow, and try lentils, split peas, and smaller beans first. Your body will adjust gradually. Also try rinsing canned beans well, cooking them thoroughly, sprouting beans before cooking, soaking beans longer or doing double soaks, adding a strip of kombu seaweed, and eating fermented legumes such as tempeh.

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The mechanisms that regulate our body weight are highly complex – neurologic, genetic, hormonal, environmental, social, and even microbiologic factors are at play. But these factors do not necessarily determine our destiny! We have the power to override them with the food and lifestyle choices we make every day.

Here are twelve of my favorite weight-loss tips:

1. Start “crowding out” animal products, high-fat foods, and processed foods.

Gradually add more whole plant foods to your diet. You can begin with plant foods you already like and build from there. Eat a whole plant food (such as a piece of fruit) or a dish made from whole plants (such as a vegetable or bean soup or a salad) before one of your usual meals, so that you won’t have as much room for the less-healthful foods.

If you are ready to make the full leap to a whole-food, plant-based diet, you will likely see benefits even faster. Consider trying one of the many plant-based/vegan “kickstart” programs available online or in print.

2. Focus on the positive—the nutrient-dense, high-fiber foods you are adding to your diet—instead of what you are taking away.

Enjoy experiencing new flavors (this is what I call “taste-bud rehab”), rather than focusing your mental energy on the unhealthy foods you are trying to remove from your diet.

3. Choose the right kind of carbs!

Avoid processed carbs, such as white bread, white rice, and white pastas, even if they are vegan/plant-based. Stick to whole plant foods in their most natural form—brown or wild rice, quinoa, barley, oats, sweet potatoes, beans, lentils, and of course, an abundance of colorful vegetables and fruits.

4. Remember that oil is a processed food.

Oil is very dense in calories, so it can easily sabotage your weight-loss efforts. Oil-based salad dressings, for example, dramatically increase the calories in a salad.

5. Avoid liquid calories.

Don’t drink your calories, especially in the form of sports drinks, sodas, other sweetened beverages, and alcohol. The calories in these drinks add up fast and don’t fill you up. And for weight loss, in my experience, eating whole fruit trumps drinking fruit juice. Water is the only beverage we actually need.

6. Have conversations with your family and/or close friends.

Talk to the people you live with about how they can best support your weight-loss efforts. Many of us have cravings for certain junk foods and/or sugary desserts, and when these items are readily available in the kitchen, it’s pretty challenging to resist them. Ideally, family members should be on board with not bringing these foods into your house. In my practice, I encourage my patients to bring their partners and other family members to their appointments with them, so we can talk about behavior changes together.

7. Track positive behaviors (such as taking a walk at lunch, trying a new vegetable, or avoiding a sugary coffee beverage).

Keep track of the positives, so that you can look back and see the progress you are making. Many of these changes have important health benefits, independent of weight loss. Also, keep in mind that losing just 5% of your body weight can have significant health benefits if you are overweight or obese.

8. Aim for at least 30 minutes of physical activity most days of the week.

Your daily activity can be as simple as walking. Although dietary changes tend to be more effective than exercise for weight loss, exercise is key to preventing weight regain and has numerous other health benefits.

9. Eat as mindfully as you can.

Whenever possible, avoid reading or using technology (television, computer, phone, gaming, etc.) while eating. Savor each bite and focus on the experience of tasting your food.

10. Be aware of your hunger cues.

Rate your hunger on a scale of 1 to 10, where 1 is very full and 10 is extremely hungry. Don’t let yourself get to a 9 or 10. This requires some planning. Eat something when your hunger level reaches 7 or 8, so that you won’t become ravenous later and make a desperate, unhealthy food decision.

11. Don’t worry if you don’t lose weight right away.

The rate at which people lose weight depends on many factors, including activity level, age, muscle mass, health conditions and medications, and of course caloric intake. I don’t encourage setting goals around the rate of weight loss. Rather, focus on behavior and health goals, such as cooking at home more often, eating more servings of whole plant foods, and increasing physical activity. For most people, this approach will result in safe and sustainable weight loss. I’m not a fan of fasting for weight loss, meal replacement programs, weight-loss pills/supplements, or other practices that are not durable and do not promote long-term health.

12. What if you are already eating plant-based but not losing weight?

Examine whether you are eating refined carbohydrates and other processed foods on a regular basis. Look out for added oils and sugars in your food. Are you eating out at restaurants and/or getting take-out regularly? These meals tend to be much higher in calories than similar meals prepared at home. Finally, consider reducing portions of calorie-dense foods such as dried fruits, nuts, olives, seeds, and avocados. Find more tips here: Losing Weight on a Plant-Based Diet.

So what is the best way to eat for weight loss and overall health?

We’ve known for a long time, from large-scale observational studies, that vegetarians and vegans consistently have lower body mass indexes and significantly lower rates of obesity compared with omnivores.^{[ii],[iii],[iv],[v],[vi]} Research also shows that animal products are linked to weight gain^{[vii],[viii],[ix],[x],[xi],[xii]} and that plant-based diets are effective for weight loss,^{[xiii],[xiv],[xv],[xvi]} without calorie counting or measuring portions.^{[v],[xv],[xvi]} This is likely due in part to the high fiber content, which promotes satiety without excess calories.

Research aside, thousands of personal anecdotal reports and years of clinical experience attest to the fact that people who begin following a whole-food, plant-based diet almost always lose weight, and sometimes dramatically!

Probably the most important benefit of following a plant-based diet for weight loss is that it also decreases the risk of heart disease, high blood pressure, high cholesterol, diabetes, dementia, certain cancers, and even death.^{[xvii],[xviii]} I know of no other “weight-loss diet” that can make such a claim. As a physician, I don’t think we should be separating weight issues from other health risks. I question the wisdom of following a diet (high-protein, low-carb, for example) that might help you lose weight in the short term but increases your chance of having significant health problems later on.

Ready to get started? Learn more about the life-saving plant-based diet, access hundreds of delicious free recipes, buy and download our convenient app, and register for our online cooking course!

_Sources:

_{[i]Prevalence of Overweight, Obesity, and Extreme Obesity Among Adults: United States, 1960–1962 Through 2011–2012. 
[ii] Rizzo NS et al. Nutrient profiles of vegetarian and nonvegetarian dietary patterns. J Acad Nutr Diet 2013 Dec;113(12):1610–9.
[iii] Spencer EA et al. Diet and body mass index in 38 000 EPIC-Oxford meat-eaters, fish-eaters, vegetarians and vegans. Int J Obesity 2003;27:728–734.
[iv] Tonstad S et al. Type of vegetarian diet, body weight, and prevalence of type 2 diabetes. Diabetes Care 2009 May; 32(5): 791–796.
[v] Berkow SE et al. Vegetarian diets and weight status. Nutr Rev 2006 Apr;64(4):175–88.
[vi] Wang Y et al. Meat consumption is associated with obesity and central obesity among US adults. Int J Obes 2009 Jun;33(6):621–8.
[vii] Vergnaud AC et al. Meat consumption and prospective weight change in participants of the EPIC-PANACEA study. Am J Clin Nutr 2010;92:398–407.
[viii] Rosell M et al. Weight gain over 5 years in 21,966 meat-eating, fish-eating, vegetarian, and vegan men and women in EPIC-Oxford. Int J Obes 2006 Sep;30(9):1389–96.
[ix] Halkjær J et al. Intake of total, animal and plant protein and subsequent changes in weight or waist circumference in European men and women: the Diogenes project. Int J Obes 2011 Aug;35(8):1104–13.
[x] Hernández-Alonso P et al. High dietary protein intake is associated with an increased body weight and total death risk. Clin Nutr 2015 Apr 7. pii: S0261-5614(15)00091–6.
[xi] Vergnaud AC et al. Macronutrient composition of the diet and prospective weight change in participants of the EPIC-PANACEA study. PLoS ONE 2013;8:e57300
[xii] Vang A et al. Meats, processed meats, obesity, weight gain and occurrence of diabetes among adults: findings from Adventist Health Studies. Ann Nutr Metab 2008;52(2):96–104.
[xiii] Turner-McGrievy G et al. A two-year randomized weight loss trial comparing a vegan diet to a more moderate low-fat diet. Obesity 2007 Sep;15(9):2276–81.
[xiv] Turner-McGrievy GM et al. Comparative effectiveness of plant-based diets for weight loss: a randomized controlled trial of five different diets. Nutrition 2015 Feb;31(2):350–8.
[xv] Barnard ND. The effects of a low-fat, plant-based dietary intervention on body weight, metabolism, and insulin sensitivity. Am J Med 2005 Sep;118(9):991–7.
[xvi] Barnard ND et al. A systematic review and meta-analysis of changes in body weight in clinical trials of vegetarian diets. J Acad Nutr Diet 2015 Jun;115(6):954–69.
[xvii] Fraser GE. Vegetarian diets: what do we know of their effects on common chronic diseases? Am J Clin Nutr 2009;89(suppl):1607S–12S.
[xviii] Tuso et al. Nutritional update for physicians: plant-based diets. Permanente Journal 2013;17(2):61–5.}

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I enjoy reminding my patients that their fork can be more powerful than my prescription pad when it comes to preventing and reversing chronic diseases. This conversation usually uncovers some common misconceptions about food and nutrition. Here are five myths that I hear almost every day, among patients and colleagues alike:

1. “I need to eat more protein.”

Many people don’t realize that the average American consumes more than twice the Recommended Dietary Allowance (RDA) of protein, most of it from animal products. ^1,2 Unfortunately, animal-based proteins have been shown to promote faster growth, not only of normal cells but of cancer cells, and have been linked to a variety of cancers as well as heart disease, diabetes, Alzheimer’s disease, and kidney stones.^3,4

Plant foods contain plenty of protein, and a well-planned whole-foods, plant-based diet can easily meet our protein requirements. And unlike animal proteins, plant proteins from whole foods are not associated with cancer or other chronic diseases. In fact, these foods actually prevent many of the diseases we see today!

(RELATED: Do Vegans Eat Enough Protein?)

2. “I need to drink milk to have strong bones.”

Many people equate dairy with calcium, strong bones, and the prevention of osteoporosis (low bone density). Generations of advertising slogans have perpetuated this idea. However, dairy isn’t the answer here. Studies show that dairy products may actually increase the risk of fractures related to osteoporosis!^5-7

The biological purpose of cow’s milk is to support the rapid growth of a calf. Humans have no nutritional or medical need to consume the milk of cows or any other nonhuman species. Cow’s milk naturally contains female hormones, and can contain antibiotics, pesticides, saturated fat, and cholesterol — substances that definitely do NOT do a body good! Dairy has been specifically linked with prostate, ovarian, and uterine cancer, as well as heart disease and early death.^7-13

The best sources of calcium come from the earth, in foods such as kale, broccoli, bok choy, and Brussels sprouts. As a bonus, these vegetables are high in vitamin K, which is also important for strong bones. (Some greens, such as spinach and Swiss chard, are high in calcium but the calcium is not well absorbed due to the high oxalate content of these foods.) Fortified plant milks and calcium-set tofu are other good sources of calcium.

3. “Chicken, turkey, fish, and eggs are healthy sources of protein.”

Chicken, turkey, fish, and eggs contain significant amounts of cholesterol and saturated fat, in many cases as much as beef,¹⁴ so they are not “heart healthy” foods. Plant-based sources of protein contain zero cholesterol and far less saturated fat. Chicken and turkey usually contain antibiotics, pesticides, and fecal contaminants, and have been associated with salmonella, staph, and other infectious disease outbreaks. Chicken, fish, and eggs have been associated with an increased risk of diabetes.^15-23 Almost all fish contain mercury, which can cause neurologic and cognitive problems; many also contain polychlorinated biphenyls (PCBs), a toxin associated with cancer.¹⁴ And a recent study showed that eggs cause intestinal bacteria to make a substance called TMAO, which can trigger heart attacks and other cardiovascular events.²⁴

Whole plant foods can supply plenty of protein, and they don’t come packaged with cholesterol or high levels of saturated fat. Instead, their protein is bundled with fiber and many necessary nutrients! Great plant-based sources of protein include beans, peas, lentils, tofu or tempeh, whole grains, nuts, and seeds.

4. “I can’t eat carbs.”

Many people are mistakenly led to believe they should avoid carbohydrates, particularly for weight management and diabetes control. Instead, they focus on proteins—especially animal proteins—and fats. Sadly, this approach actually increases the risk of chronic disease and death,^25-29 and it deprives people of the numerous nutrients found in carbohydrate-containing foods.

It is true, however, that not all carbohydrate-rich foods are created equal. Refined, highly processed carbohydrates can raise triglycerides, promote weight gain, and drive up blood sugar. On the other hand, starches that come from whole grains bring fiber, essential fatty acids, B vitamins, zinc, and protein, and other essential nutrients into our diets and provide an excellent source of energy. Beans, lentils, peas, starchy vegetables, and fruits are other healthy carbohydrate sources. Balancing these foods with non-starchy vegetables is an optimal way to eat for weight loss, diabetes control, and reversal of heart disease.

(RELATED: Obesity—It’s Not About the Carbs)

5. “Healthy food is too expensive.”

You don’t need to shop at a gourmet health food store to find nutritious foods. Actually, some of the healthiest foods are the least expensive, and they are readily available at most grocery stores and many local farmers’ markets. Beans, lentils, brown rice, and frozen vegetables are usually inexpensive, especially when bought dried and in bulk. (Organic fruits and vegetables can cost more, but eating nonorganic plant-based foods is still more nutritious than eating meat, chicken, fish, eggs, and dairy, organic or otherwise.)

Even when processed foods and animal products are sold cheaply, they are expensive in terms of the cost to your health. What you may save now, you could end up spending later in pharmacy co-payments and medical bills!

(RELATED: 7 Things That Happen When You Stop Eating Meat)

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