The Nutritarian Diet

Emphasizes eating high-nutrient, whole plant foods that supply abundant amounts of micronutrients. Eating this healthful diet unleashes the body’s tremendous ability to heal, achieve optimal weight and slow the aging process.

View the Nutritarian Food Pyramid

The key to optimizing your health and achieving an ideal body weight is to eat food with a relatively high proportion of nutrients to calories. It is a simple equation:

H = N / C

(Your long-term Health is predicted by your Nutrient intake, per Calorie eaten).

For permanent weight loss and disease reversal, we have to eat more micronutrients and fewer calories. Most Americans are deficient in micronutrients and consume too many macronutrients (calories). Natural, colorful plant foods contain the largest assortment of micronutrients, including those anti-cancer phytochemicals.

Macronutrients = calories
Protein, Carbohydrates, Fat

Micronutrients = zero calories
Vitamins, Minerals, Phytochemcials

My research demonstrates that intake of high-nutrient plant food put people at their ideal weight, reverses disease, and decreases the desire to overeat and cravings.

Browse Health Concerns
for actions plans created by Dr. Fuhrman

How Do I Get Started?

  • Use the information in this section to help you break away from eating foods loaded with addictive substances like sugar, salt, oil, and white flour.
  • Eat a large salad every day. Follow the instructions in our “Make Salad the Main Dish” infographic.
  • Review the list of foods that you can eat liberally as well as those you should eat in moderation or avoid, found in our “10 Best and 10 Worst Foods for Longevity” infographic.
  • Focus on the fact that you will feel better, healthier, and more energized once you flood your body with the micronutrients it craves

You might also benefit from a structured program that is laid out for you day-by-day, such as my 20-Day Transformation Programs. These booklets each provide 20 daily menus, 60 Nutritarian recipes, and much more. Seeing real results in less than three weeks will give you the motivation to keep going.

It is important for you to recognize that your health and weight loss journey requires structure and commitment. As I stress in my book The End of Dieting, it is necessary for you to learn the critical core of knowledge in order to achieve long-term success. The Nutritarian diet’s ideal way of eating for optimal health is not the norm in our society, and food addiction can be powerful.

Knowledge is stronger than willpower.

When you are armed with the right information, you have the best opportunity to resolve cravings, stop yo-yo dieting, and avoid emotional overeating. Reading the book (or books), and then enlisting the right support will aid in your enjoyment and success.

Eat your G-BOMBS

This handy acronym stands for Greens, Beans, Onions, Mushrooms, Berries and Seeds, and these are the most health-promoting, anti-cancer superfoods on the planet. Make sure that you include these in your diet almost every day.

Learn more about G-BOMBS

Eat at Mealtimes Only

That means no snacking, even on foods that are listed under “Eat Liberally.” Eat only until you are satisfied, and stop before you are feeling “full.” Leave at least 13 hours between your last meal of the day and breakfast — this will give your body time to enter the catabolic (fat-burning) stage of digestion.

Just Say No To...

Sugar and other sweeteners, oil, salt, processed baked goods, and products made with white flour. They are disease-causing, addicting, and they create depression.

Set Yourself Up For Success

Stock your kitchen with fresh and frozen vegetables and fruit, including: fresh or frozen greens; berries; celery; carrots; garlic; shallots; onions; dried herbs; no-salt seasoning mixes; nuts and seeds; tofu; no-salt-added canned or dried beans; no-oil, low-sodium tomato sauce; no-oil, no-salt salad dressings; wokking sauces, and soups.

Six-Week Jump Start
Study Commit Plan Support

1

Week 1: get rid of toxins

To follow the plan successfully, you must commit to it 100% — that means no processed foods, no white flour, sugar or other sweeteners, no oil, and no added salt. You may experience headaches for a few days, or feel unwell. This is a sign that the toxins are leaving your system.

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2

Week 2: reset your palate

After seven days off of junk foods, sugar and fried foods, you will start to feel better, more energized, and mentally alert. You will also find that your palate is slowly adjusting to the taste of natural foods. Now is the time to begin flooding your body with raw vegetables — the more powerful anti-cancer, longevity-promoting foods in the world. Use lettuce and tomatoes, but don’t forget the raw cruciferous veggies shredded on top, plus onions, scallions, and of course, a health dressing made with nuts and seeds. I have scores of fantastic dressing recipes on this website. For those too busy to make their own, we offer some no-salt, no-oil dressings made from nuts, seeds and other whole foods packaged in a glass bottle. A big daily salad is the secret fountain of youth.

3

Week 3: learn some new tricks

In addition to prepping your large, bountiful and beautiful salad every day, you will also spend some time at the stove, so there are a few cooking techniques you’ll need to master. Water sautéing is great for creating stir-fries: place a quarter cup of water in a very hot pan, add chopped vegetables, and stir rapidly, until the vegetables start to soften. Other good prep options are steaming and blending (in a high-powered blender).

View Featured Recipe

4

Week 4: there’s a seasoning for everything

There’s nothing bland about the Nutritarian diet! Now that you’ve stopped overloading your taste buds with salt, oils, and sugar, it’s time to start getting creative with seasonings. Experiment with fresh or dried herbs, spices, or seeds — and amp up the flavor in your dishes.

5

Week 5: recipe for success

Now that this way of eating has become second nature to you, why not get more adventurous in the kitchen? Dr. Fuhrman’s cookbooks (Eat to Live Cookbook and Eat to Live Quick and Easy Cookbook) contain hundreds of innovative Nutritarian recipes, and members of DrFuhrman.com have access to a database of over 1,600 recipes.

View Cookbooks by Dr. Fuhrman

6

Week 6: resolve to keep going!

After six weeks of following the Nutritarian diet, you will find that you have lost weight, improved your overall health, reset your palate to prefer the taste of natural whole foods, and feel more energized than you ever thought possible. Congratulations! If you have read The End of Dieting already, start to read more of my books, especially Super Immunity and Fast Food Genocide. If you have high blood pressure, read The End of Heart Disease, and if you have diabetes, read The End of Diabetes. Your nutritional expertise will set you free.

View Books by Dr. Fuhrman

Keep going – this is a lifestyle, not a traditional diet. Always remember: eating right is not deprivation — it’s self-care. And you deserve it!

Additional Resources at DrFuhrman.com

HEALTH CONCERNS

Review Dr. Fuhrman’s action plans for various health concerns by heading over to the Heath Concerns section of the website.

SHOP NUTRITARIAN PRODUCTS

You’ll find a number of products in the Shop that will help support a Nutritarian lifestyle.

MEMBERSHIP

You'll find many benefits to Membership at DrFuhrman.com, including Nutritarian recipes, position papers, and product discounts.

RETREATS

Ready to immerse yourself in the Nutritarian Lifestyle? Dr. Fuhrman’s Health Retreats are designed to teach you how to reach your health goals and will kickstart you on the program.

NUTRITARIAN EDUCATION INSTITUTE

Expand your knowledge by completing online coursework designed to give you an in-depth understanding of nutrition and the Nutritarian Diet at the Nutritarian Education Institute.

SUCCESS STORIES

Browse hundreds of Success Stories and be inspired to write your own!

WELLNESS CENTER

Looking for additional medical advice? Check out all the programs and features available to patients at Dr. Fuhrman Wellness Center.