A Key Difference Between Plant And Animal Development Is That Healthy Weight-Loss Tips

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Healthy Weight-Loss Tips

Live to eat, or eat to live?

Too many calories will make you overweight and shorten your life. Keep more calories than you burn each day and you will gain weight. Burn more calories than you take in each day and you will lose weight. That sounds short and sweet, right? But what you eat and how much you exercise and sleep have a huge impact, not only on your weight, but more importantly, on your health!

As I get closer to what I’m going to share with you in this article, I want you to know that I recently finished reading two of the best nutrition books I’ve ever seen. The China Study, by T. Colin Campbell, Ph.D. and Eat To Live by Joel Fuhrman, MD Both reveal simple but surprising facts that your doctor probably hasn’t shared with you and probably doesn’t even know. The facts can show you how to make big improvements in your health and weight. Not hard things to do, but it requires knowledge and willingness to make changes.

The China study provides findings from the most comprehensive large-scale study ever undertaken of the relationship between diet and risk of developing the disease. Eat To Live describes a revolutionary and safe formula for rapid and sustainable weight loss.

The China study gave researchers the rare opportunity to study the dietary effect of a predominantly plant-based diet. There are major nutritional differences in the Chinese and American diets. Here is a comparison of nutrients consumed in China and the United States.


Nutrient China United States
Calories per day 2641 1989
Total fat (% of calories) 14.5 34-38
Dietary fiber (g/day) 33 12
Total protein (g/day) 64 91
Animal protein (% of calories) 0.8 10-11
Total iron (mg/day) 34 18

As you can see, there are big differences between Chinese and American diets. The Chinese have a higher overall calorie intake, less fat, more fiber, less protein, much less animal foods, and much more iron.

So what different health outcomes do we see in the Chinese and American peoples? Here are some facts that may be surprising. In China, blood cholesterol levels generally range from 90 to 170. In the US, 170-290. As animal protein intake increases, LDL (“bad”) cholesterol increases. As plant protein intake increases, LDL (“bad”) cholesterol decreases.

Regarding cancer, here is a quote from Dr. Campbell in the China Study, “nutrients from animal-based foods increased tumor development while nutrients from plant-based foods decreased tumor development.” In general, cancer is less common in China than in the US

I have noted only a few cases in this article regarding the relationship of diet to health. It is definitely worth noting that levels of “bad” cholesterol and cancer are more common in the US than in China. As the study in China progressed, it became quite clear that people who consumed diets rich in animal protein had more heart disease, cancer, and other diseases than those who consumed diets rich in plant protein.

So you may be asking, “What does all this have to do with weight loss?” I’m sure you’ve heard of the “food pyramid.” Dr. Fuhrman, in his book, Eat To Live, recommends a different food pyramid. At the top of the pyramid, where the foods you should consume “rarely” are listed are beef, sweets, cheese, milk, processed foods and hydrogenated oil. Poultry, eggs and oils are only allowed once a week or less. Fish and fat-free dairy foods can be eaten twice a week or less. Whole grains, raw nuts and seeds should be 5-20% of calories. Fruits, 20-50% of calories. Beans/legumes should be 10-30% of calories. Vegetables, eaten half raw, half cooked should be 30-70% of calories.

The food pyramid described above is part of Dr. Fuhrman for significant weight loss. The reader may notice that there is certainly a resemblance to what Dr. Campbell discovered while researching China as the best for health, too!

Some of the advice that Dr. Fuhrman’s rankings for weight loss and maintenance are:

1. Remember, salad is the main course: eat it first at lunch and dinner.

2. Eat as much fruit as you want, but at least four fresh fruits a day.

3. Variety is the spice of life, especially when it comes to greens. You can include the following: Lettuce (including Romaine, bib, Boston, red leaf, ice green, celery, spinach, cucumbers, tomatoes, mushrooms, broccoli, cauliflower, celery, peppers, onions, radishes, carrots, beets , cabbage, all kinds of sprouts, etc.

4. Beware of starchy vegetables. Limit whole grains and starchy cooked vegetables to one cup a day. For the most part, consider vegetables that are not green as a high-starchy vegetable. Exceptions would be eggplant, peppers, onions and mushrooms.

5. Eat beans or legumes every day.

6. Eliminate animal and dairy products.

7. Drink a tablespoon of ground flax seeds every day.

8. Consume nuts and seeds in limited amounts, no more than one ounce per day.

So far we’ve only touched on what you should and shouldn’t eat to be healthy and reach or maintain your optimal weight. It is extremely important for your optimal health and weight that you get regular exercise, adequate sleep, and you may want to consider including a good multi-vitamin mineral supplement as well.

Depending on your interests and physical abilities, there are many ways to exercise your way to better health. To list a few: walking, swimming, cycling, running, jogging, sports, weight training. Choose one or more ways to do exercise that will be aerobic, strengthen and burn calories. Not only will this help your metabolism, but it will actually help you gain energy and lose weight.

Last, but certainly not least, is the importance of getting enough rest and sleep. No matter how healthy your diet is and how much exercise you do, not getting enough sleep will be detrimental to your health.

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