Eat For Health: Eating More, Not Less



This is an excerpt from Dr. Fuhrman’s book Eat For Health.

I consider the ideal version of this diet to be one that contains at least 90 percent of calories from the healthiest foods; vegetables, fruits, beans, raw nuts and seeds, avocados, and whole grains. For many others, this amount of change may feel too dramatic because they are giving up foods that they love and replacing them with foods that aren’t familiar, while adjusting to the physical symptoms of a changing diet at the same time. This modified approach is the one you are learning here and was designed to work in sync with your brain so that you won’t feel withdrawal or deprivation.

The focus here is on eating more, not less. The more raw and cooked green vegetables you consume, the less space you will have to eat high-calorie, low-nutrient foods. As the below graphic demonstrates, you will fill a sizeable volume of space in your stomach with a very small number of calories. This will help you comfortably cut the number of calories that you eat each day. This is very much like gastric bypass surgery without the surgery.



You will need to adjust the amount of raw vegetables you eat to what your body will comfortably tolerate. If you have uncomfortable gas, cut back a little on raw vegetables and beans. Don’t remove these foods, just cut back partially, because the goal is to let the body adjust the timing and secretion of its digestive enzymes and peristalsis to accommodate this healthy, more natural diet-style. You should be able to increase the amount of raw vegetables gradually without a problem. Don’t forget to concentrate on chewing better, because that may solve the problem. For some, it takes time for their digestive system to build up the capacity to digest raw, whole foods, especially after eating so little fiber for so long.
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