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Healthy Weight-Loss Tips

Do you live to eat or do you eat to live?

Too many calories will make you obese…and shorten your life. Keep in mind that the more calories you consume each day, the more weight you will gain. Burn more calories than you eat each day and you will lose weight. That’s short and sweet, isn’t it? But what you eat and how much you exercise and sleep will have a big impact, not only on your weight, but most importantly, on your health!

As I approach what I have to tell you in this article, I want you to know that I have read two of the best books on nutrition that I have ever found. The China Study, by T. Colin Campbell, Ph.D. and Eat To Live by Joel Fuhrman, MD Reveals two simple, but surprising facts that your doctor may not have told you, or may not even know. The facts can show you how to improve your health and weight. It is not difficult to do, but it requires awareness and willingness to change.

The China Study presents findings from the largest comprehensive study ever conducted on the relationship between diet and disease risk. Eat To Live presents a revolutionary and safe formula for fast and sustainable weight loss.

The China Study gave researchers the rare opportunity to study the effect of eating mostly plant foods. There are significant differences in nutrition between Chinese and American cuisine. 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 food. Chinese is higher in calories, lower in fat, higher in fiber, lower in protein, lower in animal products, and higher in iron.

So, what different results do we see for the health of Chinese and American people? Here are some facts that may surprise you. In China the blood cholesterol level is usually from 90 to 170. In the USA, 170-290. As animal protein intake increases, LDL (“bad”) cholesterol increases. As plant consumption increases, LDL (“bad”) cholesterol decreases.

About cancer, this is what Dr. Campbell in The China Study, “nutrients from animal foods increase tumor development, while nutrients from plant foods decrease tumor development.” Overall, cancer rates are lower in China than in the US

I have highlighted a couple of points in this article about the relationship between diet and health. It is worth noting that “bad” cholesterol and cancer rates are higher than in the US in China. As the Chinese study continued it became clear that people who ate high amounts of animal protein had a higher risk of heart disease, cancer, and other diseases than those who ate important nutrients in plant growth.

So, you may ask, “What does all this have to do with losing weight?” I’m sure you’ve heard of “nutrition.” Dr. Fuhrman, in his book, Eat To Live, recommends a different eating style. At the top of the pyramid, the foods listed as “no” foods include meat, sweets, cheese, dairy, processed foods and hydrogenated oils. Poultry, eggs and oils are allowed only once a week or less. Fish and low-fat dairy products can be eaten twice a week or less. Whole grains, raw nuts and seeds should make up 5-20% of calories. Fruit, 20-50% of calories. Beans/legumes should make up 10-30% of calories. Vegetables, eaten half raw, half cooked make up 30-70% of calories.

The food pyramid pictured above is part of Dr. Fuhrman’s plan for weight loss. The reader may find that it is similar to what Dr. Campbell found when he was doing the Chinese research which is very good for health!

Some of the tips listed by Dr. Fuhrman for weight loss and weight maintenance is:

1. Remember, salad is the main meal: first thing at lunch and dinner.

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

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

4. Be careful with starchy vegetables. Limit grains and cooked vegetables to one cup per day. In general, consider non-green vegetables as high starch vegetables. Alternatives include eggplant, peppers, onions and mushrooms.

5. Eat beans or legumes every day.

6. Avoid animal products and dairy products.

7. Take one tablespoon of flax seeds daily.

8. Consume nuts and seeds in small portions, no more than one ounce per day.

So far we’ve only touched on what you should not eat in order to stay healthy and achieve or maintain your ideal weight. It’s important to your health and optimal weight to exercise regularly, get enough sleep, and you may want to include a multivitamin mineral supplement.

Depending on your needs and physical abilities there are many ways to exercise on your way to better health. To list a few: walking, swimming, cycling, jogging, running, playing sports, weight training. Choose one or more ways to exercise, build strength and burn calories. This will not only help you improve your performance, but it will also help you gain strength and lose weight.

Last, but not least, the most important thing is to get enough rest and sleep. Even if you eat a healthy diet and get plenty of exercise, if you don’t sleep well, your health will suffer.

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