Fruit and Veggies increase

[FitChick]

Here is a safe and healthy diet recommended by doctors to lower your weight while boosting your health. Easy to follow, too.

[ErosOcean]

I do know what I'm talking about - I am a physician who works primarily with patients with Type II diabetes and their dieticians.

 

Ever read The China Study? It's a thirty year study of the nutrition of the Chinese people by Dr. Campbell. The research that Dr. Campbell has done has lead to very convincing evidence that a whole foods plant based nutrition can reverse and even cure most illnesses and diseases. The book also covers studies conducted by other scientist and doctors who showed similar results, like Dr. Mcdougall who used the plant based diet to cure his Type II diabetes patients.

 

I actually would recommend anyone, including the OP, reading this thread to read The China Study. You'll learn a lot about nutrition, why and how our Standard American Diet is tied to big money; it's an eye opening book and you'll get a better perspective on why there is so much misinformation on nutrition and diets.

 

Here is a safe and healthy diet recommended by doctors to lower your weight while boosting your health. Easy to follow, too.

Skimming through the Dash diet plan I see that they implement more fruits, veggies, and grains and they lower the intake of meat. Plus they limit processed foods and encourage exercising. Sounds alright.

 

Now when we look at the centenarian communities (people who live to 100; Okinawans, Symi, Campodimele, Hunza), we find a common factor in their diet. They eat lots more veggies, fruits, grains and they consume very little meat and hardly any processed foods. Their foods are fresh, they live a community based lifestyle and they advocate a laid back stress free life. These people live in old age with very few if any illnesses. They have a low to zero risk of diabetes, cancer, osteoporosis, heart disease, Alzheimer, dementia and they are not obese. They are still mobile well into old age compared to the majority of American counterparts who rely on oxygen masks, a hundred pills, a motorized wheelchair, a nurse to wipe their drool, Viagra.

 

Compare these centenarians way of eating to the Standard American Diet and you'll see that perhaps we are doing something wrong. Reasoning says, maybe if we incorporate a diet similar to theirs (more whole food plant based, less meat and no process foods) then perhaps we can have the same health benefits. We can live life without stressing about breast cancer, diabetes, kidney stones, etc. Plus, lose and maintain our weight. Crazy idea, right?

 

Personally, my philosophy on my way of eating (Vegetarian) is that it's not a diet. I'm not looking at the short term goal of losing weight. I'm looking at the long term goal of maintaining a healthy body and a healthy mind into old age.

Edited December 3, 2012 by ErosOcean

[austyre]

Ever heard of 80/10/10 by Dr Doug Graham interesting thoughts about fruitarian diet very good read also get as much out of life as possible diet/food is just one element of life , I read that if we value are health first then weight will come of as a side product of good health practices .

There is no perfect diet just some are more healthy than others but yeah the Raw Vegan inside me will always goes fruit and veg for the win:cool:

[tman666]

Okay, I just read all of these posts and I am very worried for you.

 

From your post title (increase in fruits and veggies) I took it to mean that you would still be getting the other nutrients needed in any diet. But what it really meant was FRUIT (and virtually no vegetables that I can see in your posts so far). As in, three bananas (in one day!!), green grapes, apples, pears, pineapple, etc and that's it! I don't see any vegetables at all in your diet (except corn - which is a high carbohydrate starchy vegetable with basically no nutritional value).

 

The fruits that I mentioned in the last paragraph - the ones you are eating every day - actually carry very little nutritional value in relation to their high fructose and carbohydrate level. Just because they are "natural" does not make them "healthy". Your body does not in fact know the difference between a bunch of green grapes (fructose) and a chocolate bar (sucrose) in terms of the carbohydrate load you are giving it, and the nutrients found in that fruit are negligible.

 

That doesn't mean you should not eat fresh fruit... it just should be a minor part of your daily diet, not the major constituent!

 

I do not eat apples, melon, grapes, pineapple, bananas, or any of those high carb high fructose load fruits at ALL. They aren't needed in a diet, frankly. I eat the occasional citrus fruit (but even then, the leafy green vegetables such as broccoli, kale, and spinach give those nutrients along with antioxidants, with far less sugar load). And I eat berries (blueberries, blackberries, raspberries, strawberries). From those you will get important antioxidants as well as vitamins - but eat them in moderation!

 

You need protein in your diet, and you are getting nowhere near enough. A bowl of bean soup here and there is not doing it. I think one poster in this thread stated that if you eat enough veggies and fruit you will get enough protein. This is NOT true for most people... most people who are vegetarians take active efforts to get enough protein in their diet.

 

You also need healthy fats. You need a certain percentage of healthy (preferably) fat and protein in your DAILY diet or you will lose muscle mass and soon your health will suffer - your immune system, all of it.

 

Healthy sources of fat include avocado, olive oil, coconut oil, but you will also get some fat from your sources of protein which should be lean and should include (every DAY!!!) fish/seafood, chicken/poultry, lean dairy (low fat cheese/cottage cheese, greek yogurt). If you choose a total vegetarian diet, there are ways to get the daily required protein in, but you have to actively build it in (not just a bowl of bean soup!).

 

PLEASE talk to a dietician. I don't know who told you this was a healthy diet, but you are on the way to disaster if you keep this up.

 

I do know what I'm talking about - I am a physician who works primarily with patients with Type II diabetes and their dieticians. You may think this just applies to people with diabetes, but I can tell you that most people in this country need to be on a diabetic diet. I am, and I am not overweight or remotely diabetic. It's just a healthy diet. It is based on low fat sources of protein, high fiber and low glycemic sources of fruits and vegetables, and healthy fats, and it meets daily nutritional requirements and you can do this diet while avoiding almost all processed foods -- so it's completely natural and involves whole foods that are good for you!

 

OP, please read this about 5 times. If you eat according to the above guidelines, your body will thank you. Granted, you will still need to take in less calories than you're burning in order to lose weight, but the caloric deficit doesn't need to be extreme (even just 300 calories per day below maintenance can be highly effective for this despite being relatively undemanding in terms of its effects on satiety and adherence to your diet).

 

Try to take in at least .75 grams of protein per lb of lean body mass per day. If you're training consistently, I'd bump your intake up to at least 1.0 grams of protein per lb of LBM/day. Your protein requirement should be your starting point in determining your macronutrient split. From there, you can go many different routes with how you split up and/or cycle your fat and carbohydrate intake. Provided that you're in a caloric deficit, you will lose weight.

 

If your goal is body recomposition (losing fat while maintaining or increasing muscle mass) beyond simple weight loss, you will need to do some sort of consistent and continually challenging resistance training (weight training, sprints, bodyweight complexes, etc.). There are plenty of ways to do this, but the key point here is that it should be difficult and it should be something you do consistently (at least 3-4 times per week is preferable).

[FitChick]

People who live to be 100 are genetically blessed. Very little to do with their diets. Conversely, there are others who die much younger yet eat nutritionally balanced diets. You can choose to be in a convalescent home covered with bed sores for years and die old, or to be fit and active and suddenly drop dead when you are old. I'll take the latter.

[ErosOcean]

People who live to be 100 are genetically blessed. Very little to do with their diets. Conversely, there are others who die much younger yet eat nutritionally balanced diets. You can choose to be in a convalescent home covered with bed sores for years and die old, or to be fit and active and suddenly drop dead when you are old. I'll take the latter.

 

True, if you take two individuals and fed them the same junk food, the individual that is genetically blessed will stand a better chance to live longer. But I disagree to the point that diet does play an important factor. Genes alone will not determine an individuals good health.

 

In The China Study, Dr. Campbell says, "our China research findings showed that people of roughly the same ethnic background have hugely varying disease rates. These are people said to have similar genes, and yet they get different diseases depending on their environment. Dozens of studies have documented that as people migrate, they assume the disease risk of the country to which they move. They do not change their genes, and yet they fall prey to diseases and illnesses at rates that are rare in their homeland population."

 

So let us look at the Okinawans who live to 100. You will find that their health is better than their mainland Japanese cousins. Same genetics and genes but different diets. But let's look at the younger generation of Okinawans and you'll find that their health is not at all similar to the older generation. The health problems of the younger Okinawans such as obesity and cancer is rising because they are adopting the eating standards of the Americans.

 

Travel back to the USA and look at the Seventh Day Adventist of Loma Linda California. They are noted as the longest living Americans. They are not of the same ethnic or genetic background but they all incorporate the same diet and lifestyle. Quite simply they don't follow the Standard American Diet, they are vegetarians.

 

Basically, what we eat IS vitally important to our health.

Edited December 3, 2012 by ErosOcean

[Imported]

 

 

 

I do not eat apples, melon, grapes, pineapple, bananas, or any of those high carb high fructose load fruits at ALL. They aren't needed in a diet, frankly. I eat the occasional citrus fruit (but even then, the leafy green vegetables such as broccoli, kale, and spinach give those nutrients along with antioxidants, with far less sugar load). And I eat berries (blueberries, blackberries, raspberries, strawberries). From those you will get important antioxidants as well as vitamins - but eat them in moderation!

 

 

 

9 out of 10 fellatrix prefer guys that eat pineapples.

[FrankSugg]

Yes, its good that you have a nice dieting plan.

 

And it is always better to have good diet. Keeping yourself physically fit is very important. In fact I would say, if you're physically fit, it keeps your mind happy as well (but this is not the only thing which keeps mind happy, but one of the things definitely)