More than two-thirds of U.S. adults are overweight or obese, conditions associated with a number of chronic diseases, including type 2 diabetes, hypertension, and cardiovascular disease. That’s an astonishing figure. Ours is an unhealthy nation.
Even modest weight loss—5% decrease in body weight—has been shown to lower the risk of chronic disease. Achieving weight loss, a common resolution as we head into a new year, usually focuses on counting calories.
But the whole food plant-based diet doesn’t count calories. So why does it work?
It works because plants are less calorie dense. Five hundred calories of a plant-based meal will fill your stomach, while a 500-calorie hamburger leaves room for 400-calorie fries. Uh oh!
Calorie density is the key to weight loss. People eat 3 to 5 pounds of food every day. Let’s say your weight is stable at 2000 calories a day, and you eat in the middle of that 3 to 5, that is, four pounds of food a day. Then the calorie density of your food should average 2000 calories/4 pounds, or 500 calories a pound. What foods exceed that density? Oil, butter, nuts, sugar, cheese, refined carbohydrates, meat, fatty fish. In the below-500 category are beans, grains, fruits and vegetables. Plants.
Success Story
One of my favorite transformation stories is Eric O’Grey’s, the author of Walking with Peety: The Dog Who Saved My Life. Morbidly obese, with multiple health problems and a pharmacy bill of over a thousand dollars a month, Eric, desperate, found a nutritionist who prescribed two things: a plant-based diet, and adoption of a shelter dog. With his new way of eating and twice-daily walks with Peety, Eric lost 160 pounds, eliminated the need for medication, and joined a running group. He’s since completed over 30 marathons. His inspirational book is in the Chatham County library.
His story shows that it can be done. Eat only whole plant foods with no added sugar or oil, and you will keep your overall calorie density low and lose weight while still getting every bit of nutrition you need to be healthy. The best part is, you have thousands of great plant foods to choose from!
Getting Started
First, for motivation and information, watch the two documentaries, Forks Over Knives and The Game Changers. Both are available on Netflix and Amazon.
Baby steps or cold turkey? Whatever works for you. You’ll see the quickest improvement in your health when you commit 100%.
Plan what you will eat. Google is your friend! So many online resources offer suggestions, meal plans, shopping lists, and recipes. Thousands of You-Tube videos will demo everything from batch cooking to “nice” cream to oil-free salad dressings.
Clean out your kitchen. Banish the processed foods, refined foods, animal products. Stock up on canned beans, nutritional yeast, brown rice, fruit and vegs.
Take a B-12 supplement. It’s the only vitamin not found in plants. If you’re taking medication, let your doctor know you’re going to change your diet.
Try different recipes until you find your favorites. This site contains many of mine!