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Weight Loss


Weight loss leading to ideal body weight is essential for health and wellness. There are many benefits that accompany the shedding of excessive pounds with a Nutritarian diet.

 
  • Overview
  • Action Plan
  • Ask The Doctor
  • Read & Watch
  • Success Stories
  • See Also

Overview


Weight loss can be achieved and maintained best when taking into account the four elements of hunger. Those four elements include not just caloric intake and the caloric density of one’s diet, but also the nutritional quality of one’s diet, food volume, and food addiction or withdrawal. When it comes to weight loss, most people focus on calorie restriction without taking into account nutrient density, food volume, and dealing with food addictions. We must focus on the nutritional quality of one’s diet and not just the calories. When we cut back on calories, lose weight and then increase caloric intake later and gain weight again, our bodies make more enzymes that store fat, leading to the accumulation of more visceral fat. More visceral fat puts people at higher risk of developing diabetes, heart disease, and cancer. Crash dieting leads to loss of subcutaneous fat but it may take years to get rid of visceral fat. A Nutritarian diet is essential to effectively burning up harmful visceral fat and lowering the risk of cardiac and metabolic dysfunction. Healthful eating for life is the only effective way to achieve good health.

Being obese is also associated with the development of certain cancers such as liver, breast, gallbladder, colon, cervical, ovarian, kidney, and thyroid. Weight loss and superior nutrition reduces cancer risk and improves sleep and exercise tolerance. Obstructive sleep apnea, acid reflux, gallstones, osteoarthritis are examples of other health conditions that improve with weight loss. It lowers the risk of death due to all causes. 1

Weight loss leads to improvement in insulin sensitivity. The pancreas produces insulin in order to maintain blood glucose levels. More fat on the body results in insulin resistance, meaning the insulin the body is producing is not as effective. The pancreas responds by increasing production of insulin leading to more fat storage, and weight gain and even the eventual development of diabetes. A nutritarian diet is essential to breaking this cycle and many have not only lost their excess weight, but have completely recovered from type 2 diabetes. Weight loss can also help regulate irregular menstruation and increase fertility.

A Nutritarian diet also has the benefit of promoting healthy gut bacteria, which may play a part in weight loss. Harmful gut bacteria promote inflammation and worsen insulin resistance. 2 Eating foods that are high in fiber, resistant starch and micronutrients promote the growth of healthy gut bacteria, preventing the growth of obesity-promoting bacteria.

 
References
  1. Flegal KM, Kit BK, Orpana H, Graubard BI. Association of all-cause mortality with overweight and obesity using standard body mass index categories: a systematic review and meta-analysis. JAMA 2013, 309:71-82.
  2. Shen J, Obin MS, Zhao L. The gut microbiota, obesity and insulin resistance. Mol Aspects Med 2013, 34:39-58.

Action Plan


Diet

  • A Nutritarian eating style is provides the body with what it needs for excellent health, and in the process it normalizes hunger, and inhibits fat storage, resulting in an ideal weight naturally.
  • Studies show the Nutritarian diet is the most effective program in the world for sustained weight loss.1 The healthiest and most longevity promoting diet-style is also most effective for achieving your ideal weight and maintaining it forever.
  • Learn more about the basics of a Nutritarian eating style here on this website with more details in my book, The End of Dieting and others.
  • Be sure to strictly eliminate refined, processed foods, as well as reduce animal product intake in order to reset your body’s system and taste preferences. Effectiveness is enhanced with no oils or fatty spreads, no sugar, and no refined grains (white flour, white rice, etc.).
  • Listening to your body’s true hunger and satiety (fullness) signals is very important as part of reaching this natural relationship with whole foods in order to avoid overeating. In order to achieve a weight loss pattern, it is important to not snack. Focus your effort on satisfying hunger at meal times (typically 3 meals per day) and do not recreationally eat, especially in the evening.
  • There is no need to limit the quantity of most plant foods such as any green vegetables, tomatoes, peppers, onions, garlic, mushrooms, summer squashes, and many other low calorie plants. Grains and other high glycemic starchy foods, such as potatoes, as well as high fat plant foods, such as nuts and seeds, may need to be limited in order to maximize weight loss in those with low activity levels or a metabolic hindrance to weight loss.
  • A Nutritarian eating style can include creative, delicious and nutritious recipes that you enjoy.
  • Meal plan: Aggressive Weight Loss

Supplements

Dr. Fuhrman’s general supplement protocol for adults (see Vitamin Advisor for details) includes:

Exercise

  • Exercising is healthful, but it is important to note that exercise alone is not a successful strategy for weight loss. Focus most of your efforts on structuring your dietary habits.

Read/Watch

  • The End of Dieting
  • The Weight Loss Starter Kit: includes a copy of The End of Dieting, the Nutritarian Planner and Journal, the Eating Like a Nutritarian DVD, the Secrets to Healthy Cooking DVD, and one free month of Gold Membership to DrFuhrman.com

Find additional help

ONLINE: All members of DrFuhrman.com can search the Ask the Doctor archives for discussions on this topic. Platinum and Diamond members can connect with Dr. Fuhrman by posting questions in the forum. Not a member? Join now.

IN PERSON: Book a stay at Dr. Fuhrman’s Eat to Live Retreat in San Diego, California. With options ranging from one, two and three months (and sometimes longer) you will be under Dr. Fuhrman’s direct medical supervision as you hit the “reset” button on your health. For more information: (949) 432-6295 or [email protected]

EVENTS: Join Dr. Fuhrman for an online boot camp, detox or other event. During these immersive online events, you’ll attend zoom lectures, follow a special meal plan, and have access to a special, live Q&A session with Dr. Fuhrman. Learn more about events.

 
References
  1. Fuhrman J, Singer M. Improved Cardiovascular Parameter With a Nutrient-Dense, Plant-Rich Diet-Style: A Patient Survey With Illustrative Cases. Am J Lifestyle Med 2015.

Ask The Doctor


The following are sample questions from the Ask the Doctor Community Platinum and higher members can post their health questions directly to Dr. Fuhrman. (All members can browse questions and answers.)

Q.

I know that I sometimes eat to alleviate anxiety and boredom, and also that I don’t seem to have any concept of hunger or satiety. I hope to experience true hunger at some point, but meanwhile, it is really almost impossible for me to judge when and how much I should eat to maintain a healthy weight/ lose weight. Under these circumstances, would you advise that I eat strictly by the clock, e.g. every 5 hours, three meals per day, or just limit myself to a certain amount of food per day to be eaten whenever I think I might be in need of food. Or should I do both?

A.

Yes, eat three meals a day. Do not snack, and do not eat until you are uncomfortably full, just comfortably satisfied. Try to stop eating before you feel any stomach fullness or discomfort. Remember, if you are following my guidelines and eating large salads, fresh fruit, and large portions of cooked greens and other G-BOMBS, it will be very difficult to overeat on calories, as you will get full before you can eat too many calories.

 
Q.

I am on day 4 of your program, and I want to lose 20 pounds. Beyond weight loss, I want to age healthfully and eat in a way that I can maintain the rest of my life.

Prior to discovering your program, I was following a low carb, high fat, high animal protein diet for about 6 months. I ate a lot of red meat, bacon, cheese, etc. I ate very little fruit and vegetables. I was obsessed with counting carbs.

I have noticed that I feel hungry a lot. Is this normal for someone that is coming off a low carb plan? My hunger seems to happen about 2 hours after breakfast or lunch. I will grab some nuts or fruit or one of your bars.

Should I just give this plan a chance to work and not worry about being hungry and snacking right now?

A.

Welcome! What you are experiencing will pass quickly. Those symptoms are what I call “toxic hunger” that is related to enhanced detoxification of waste products when active digestion ceases. You can learn more about this by reading my books, Eat For Health or The End of Dieting. Now that your diet is rich in phytonutrients, fiber, and healthy fats, this will abate soon. Stay with the plan and if you need to snack because you are feeling too ill, avoid nuts and snack on lower calorie fruits or vegetables.

 

Books & Media


The End of Dieting

Dr. Fuhrman explores the science of nutrition and provides a simple and effective strategy to help you lose weight, get healthy and stop dieting – forever. Read More

10 in 20: Intermittent Fasting Program - Paperback

Dr. Fuhrman’s 20-day program will help you take immediate action to protect yourself from infection by achieving superior health and strengthening your immune defenses. Read More

10 in 20: Emergency Weight Loss Program - Digital

Dr. Fuhrman’s designed this fast and effective weight loss program for someone who needs to lose weight quickly and safely due to an upcoming surgery, or a diagnosis of diabetes, high blood pressure, or heart disease, or someone who simply wants to drop 10 pounds for a special occasion. Read More

Eat For Life

Eat for Life is the book that showcases all aspects of Dr. Fuhrman's Nutritarian Diet: how it works, why it works, and proof of its effect in action Read More

The Weight Loss Starter Kit

Dr. Fuhrman’s Weight Loss Starter Kit includes meal plans, recipes, a journal, shopping tips, cooking tips to start you weight loss journey. Read More

10 in 20: More of What You Love - Digital

This follow-up to Dr. Fuhrman’s 10 in 20 Detox Program features new meal plans to help you achieve dramatic weight loss in less than three weeks. Read More

10 in 20: Lose 10 Pounds in 20 Days Program - Paperback

Dr. Fuhrman designed this 20-day program to help you lose weight and detox from unhealthy foods. Say hello to losing 10 pounds in 20 days with delicious, easy-to-follow meal plans and shopping lists. Read More

Fast Food Genocide

Fast food is far more than just the burgers, fries, and burritos served at chain restaurants; it is also the toxic, human-engineered products found in every grocery store across America. Read More

The End of Dieting Quick Start

Jumpstart your weight loss with Dr. Fuhrman’s fun, effective and easy-to-follow program, while you read his best-selling book on how to stop dieting forever. Read More

Blog Posts


Weight Loss Challenge

Back in August 2020, Dr. Fuhrman issued a challenge to the participants in his Weight Loss Boot Camp: Follow the Nutritarian diet for 6 months and lose five or more BM... Read More

Intermittent Fasting: Kickstart Your Weight Loss

Stuck at a certain weight and want to lose more? Or are you just trying to push the envelope on longevity? Try a strategy called Intermittent Fasting. If you&r... Read More

Excess weight does not protect against heart disease

Lately there has been controversy about a potential “obesity paradox” in heart disease; the idea that some amount of excess weight either does not pose any... Read More

Reversing Type 2 Diabetes

Diagnosis of type 2 diabetes is on the rise along with its dire health prognosis and earlier death. The good news is it can be prevented and reversed. Diabetes has bee... Read More

The DASH diet vs. The Nutritarian Diet

With your heart at stake and your life on the line, it is imperative to know what diet program is the best. U.S. News & World Report evaluated 38 popular diet plan... Read More

Nuts and Seeds Help Keep Disease Away

Did you know you should go nuts over nuts and their little partners, seeds? Although they are often overlooked as important health foods, nuts and seeds are mighty war... Read More

Nuts and Seeds Essential for Good Health and Weight Loss

Contrary to the popular belief that nuts and seeds are too fattening for those who want to lose weight, research suggests that nuts and seeds are actually beneficial f... Read More

Hungry? True Hunger versus Toxic Hunger

What are the physical sensations you associate with hunger? For most people these sensations include stomach grumbling, headaches, light-headedness, shakiness, irri... Read More

Weight Watchers Focuses on Weight, Not Health

Following Weight Watchers is still not the healthy way to lose weight and keep it off despite their newest point system (“PointsPlus”) where fresh fruits a... Read More

Lose 10 in 20 The End of Dieting