more unhealthy fat and significantly less fiber and nutrients than vegetarians and vegans.^75
Saturated fat and extracted oils are extremely energy dense and are readily stored in our fat
reserves following absorption.^76 High-(unhealthy) fat diets tend to compel people to overeat and
results in an overconsumption of calories.^77
Eating a 90% or More Plant-Based, Nutrient-Rich diet, on the other hand, helps curb appetite,^78
making it so you eat only when you are truly hungry. In a recent study by Dr. Joel Fuhrman, 768
participants were asked to switch from a low-micronutrient to a high-micronutrient diet.^79 While
on the lower-nutrient diet, the volunteers often reported that they experienced severe hunger
pains, fatigue, weakness, stomach cramps, tremors, irritability, and headaches in between meals,
which often drove them to eat more. This complicated any attempts they made at reaching and
maintaining a healthy weight.
After switching to a plant-based, nutrient-rich diet, nearly 80% of the participants reported a
change in the way they experienced hunger, with 51% describing a “dramatic or complete change.”
According to the participants, any feelings of hunger they experienced on the nutrient-rich diet
were much less unpleasant, and they were less likely to be irritable or have mood swings in
between meals. As a result, they snacked less and were more likely to eat only when they were
really hungry.
By promoting larger volume portions from nutrient-rich, calorie-appropriate foods like leafy greens
and green and colored vegetables, beans, and fruits which fill you up without overeating , and avoid
any modicum of “deprivation” that many weight loss-only diets promote), a 90% plant-based diet
may help people maintain their weight and energy levels. During his work in China, Dr. Campbell
observed that the total calorie intake for the average adult Chinese male was approximately 30%
higher than for an adult male in the United States. However, the Chinese male’s body mass index
was about 25% lower.^80
The mechanism behind this healthy weight change is linked to optimized energy metabolism. Most
people are consistently living in an anabolic state (energy storage) since withdrawal from low-
nutrient, toxic, addictive foods prevents a comfortable transition to a catabolic state (energy
utilization).^81 Basically, what this means is that their bodies are not able to utilize absorbed
Key T, Davey G. Prevalence of obesity is low in people who do not eat meat. Br Med J. 1996;313:816-817.
(^75) Appleby PN, Thorogood M, Mann JI, Key TJ. Low body mass index in non-meat eaters: the possible roles of animal fat,
dietary fibre and alcohol. Int J Obes Relat Metab Disord. 1998;22:454-460.
(^76) Ravussin E, Tataranni PA. Dietary fat and human obesity. J Am Diet Assoc. 1997;97(suppl):S42-S46.
(^77) Blundell JE, Macdiarmid JI. Fat as a risk factor for overconsumption: satiation, satiety, and patterns of eating. J Am Diet
Assoc. 1997;97(suppl):S63-S69.
(^78) Rolls BJ, Fedoroff IC, Guthrie JF, Laster LJ. Foods with different satiating effects in humans. Appetite. 1990;15:115-126.
(^79) Fuhrman J, Sarter B, Glaser D, Acocella S. Changing perceptions of hunger on a high nutrient density diet. Nutr J.
2010;9:51.
(^80) Campbell TC, Chen J. Energy balance: interpretation of data from rural China. Toxicol Sci. 1999;52(2 Suppl):87-94.
(^81) Dunn-Emke S, Weidner G, Ornish D. Benefits of a Low-Fat Plant-Based Diet. Obesity Res. 2001;9:731.