Joel Fuhrman - Eat To Live

Eat to Live 183

10 one serving is not necessary for everybody to lose weight on the

Life Plan, only for those whose metabolism makes it difficult to

lose weight. Many can still achieve an ideal body weight by cutting

out refined starches only, such as white bread and pasta, without

having to limit starchy vegetables to merely one serving. Your diet

should be adjusted to your metabolic needs and activity level.

5. Eat beans or legumes every day.
   Beans are a dieter's best friend. On the Six-Week Plan the goal is
   to eat an entire cup of beans daily; you may have more than one
   cup if you choose. Beans are a powerhouse of superior nutrition.

They reduce cholesterol and blood sugar. They have a high

nutrient-per-calorie profile and help prevent food cravings. They

are digested slowly, which has a stabilizing effect on your blood

sugar and a resultant high satiety index. Eggplant and beans,

mushrooms and beans, greens and beans are all high-nutrient,

high-fiber, low-calorie main dishes. Throw a cup of beans on your

salad for lunch. Eat bean soup. Scientific studies show a linear re-

lationship between soup consumption and successful weight

loss.^4 As a weight-loss strategy, eating soup helps by slowing your

rate of intake and reducing your appetite by filling your stomach.

6. Eliminate animal and dairy products.
   For the Six-Week Plan, eliminate animal products completely or,
   if you must include a little animal products, use only lean fish
   (flounder, sole, or tilapia) once or twice a week and an egg white
   (or Egg Beaters) omelette once a week. No dairy products are per-
   mitted in the Six-Week Plan.


7. Have a tablespoon of ground flaxseed every day.
   This will give you those hard-to-find omega-3 fats that protect
   against diabetes, heart disease, and cancer.^5 The body can manu-
   facture EPA and DHA from these omega-3 fats for those of us
   who do not consume fish. An additional source of omega-3 fat
   might be a few walnuts or soybeans. Edamame, those frozen
   green soybeans in the freezer of most health-food stores, taste
   great and are a rich source of omega-3 fat. A nutritional supple-
   ment containing DHA fat is also a good idea, especially for those
   who are poor DHA conveners (which can be determined via a
   blood test). Vegetable-derived (from microalgae) DHA fat can be
   found in most health-food stores.