A growing number of medical doctors that have been treating patients with food along with a growing number of college professors that teach nutrition based on the latest research. The evidence has been mounting for years, at this point there is no question that you will enjoy better health if you consume more whole food plant-based meals.
Will this program help me lose weight?
Yes, but this program is more about health than weight loss. Most weight loss programs like Paleo and Atkins are unhealthy over time because of the saturated fat and cholesterol. Our program is unique because it will help you lose weight and improve your health. This is covered in the bonus video by Dr. John McDougall
How much fiber should I consume everyday?
Unfortunately, most Americans are suffering from too much protein and not enough fiber. Most people get less than 50% of the recommended amount fiber and this can lead to a long list of medical problems. We include a video on this topic in the online training.
Can I really reverse type 2 diabetes by changing what I eat?
Yes. Clinical research studies show that a low saturated fat, whole food diet improves insulin sensitivity, helps with weight loss, and reduces blood sugar and cholesterol. (source) Dr. Barnard covers this in his video about diabetes.
What about fish?
It is best to reduce fish consumption also. Like all meat, fish does not have any of the good fiber, antioxidants, or phytonutrients that are so important to good health. Fish does have the bad cholesterol and saturated fat which are connected to a variety of health problems. Some fish may also contain mercury. Although fish is a good source of omega 3, you would be better off getting omega 3 from plants like flax. (source)
What about beverages?
Water is always best, it's vital for good health. You should avoid or reduce drinks with sugar, this includes: all types of soda, orange juice, fruit juice and sports drinks. Switch from cow milk to plant based milk like almond, soy or rice milk. Coffee and alcohol should be minimized also.
Where will I get my protein if I eat less meat?
The World Health Organization (WHO) recommends that men and women obtain 5% of their calories as protein. This would mean 38 grams of protein for a man burning 3000 calories a day and 29 grams for a woman using 2300 calories a day. (source) This is much lower than the companies that sell protein would like for us to believe. Have you ever heard of anyone in the U.S. with a protein defficiency? We can easily get all the protein we need from the same place cows, horses and elephants get protein. Plants are an excellent source of protein without the choloresterol or fat.Unlike meat, plants also contain important antioxidents, phytonutrients and fiber.
Olive oil is processed and 100% of the calories are from fat. Just one tablespoon of olive oil contains 120 calories. It says this right on the bottle. Remember, whole foods are healthy. Olive oil may not be as bad as other forms of oil, but that does not mean it's good for you. Avoid or minimize olive oil if you want to lose weight. Dr. Esselstyn covers this in his video about heart disease.
Why is there so much confusion over which foods are best to eat?
The simple answer is money. Large companies that produce and sell food want you to buy their products. Sometimes they mislead consumers or pay for research designed to increase sales. These companies have a big influence over government nutrition guideline and even what is taught in our schools. We created this online course to share the truth about nutrition. For more information, watch the documentary "What The Health".
What about restaurants?
It's best to cook more healthy meals at home. When you do eat out, look for a place that serves something simple like a bean and rice burrito, a veggie burger on a whole wheat bun, pasta with marinara sauce, vegetable sushi or hearty vegetable or bean salads or soups.
Will I have to give up meat and dairy products?
No. Simply enjoy more whole foods like fruits, vegetables, potatoes, brown rice, whole wheat bread, whole wheat pasta and less meat and dairy. Try a plant based milk like soy or almond in place of cow milk. This is the best way to reduce saturated fat and cholesterol while at the same time increasing fiber.
What is the difference between a good carb and a bad carb?
Bad carbs are processed and have very little nutritional value. Good carbs are unprocessed, they promote good health and provide energy. One example is the difference between white bread and whole wheat bread. This important topic is covered in Dr. McDougall's bonus video on weight loss.
Will it help if I switch from beef to chicken?
The short answer is no. Both contain saturated fat and cholesterol. Neither contain any fiber. You don't need to give up meat and dairy products, any reduction in saturated fat and cholesterol combined with an increase in fiber will have a positive effect on your health.