- If somebody really is serious about losing weight,
step one, vegan.
Get rid of the animal products.
(upbeat music)
Fiber fills you up, but it doesn't have any calories at all.
Every animal product is zero fiber.
Plants have fiber.
Tip one, get the animal products out, tip two,
keep the oils really low and oily foods including nuts
and so forth.
Now nuts are a lot healthier than Spam,
but they do pack a fair amount of fat and if weight loss
is your thing, you wanna go easy on those things too.
Step three, sugary foods, not the best.
Get that sweet taste from fruit
not from a soda and cookies and all that kind of stuff.
And tip four, it's good to exercise.
Now, exercise does not take the place of all the others.
In fact, people who just exercise
and don't change their diets,
they really don't lose weight very much no matter
how much they exercise.
It really is not that effective.
However, it adds to these other things.
If for no other reason, you can't eat a bowl of ice cream
while you're running.
- Are really simple, one thing is that you should eat
a hearty breakfast.
So I like a really big breakfast of oatmeal,
some fruit, some nuts, maybe some soymilk poured on top
or almond milk, something like that.
I really love snacks because I don't like to feel
like I'm being deprived so I have pretty much everyday
at around four o'clock I have an apple
with some peanut butter on it, it's really good.
So the fat from the peanuts is very satiating
and again all that fiber from the nuts and from the apple
keeps me holding till dinner.
So I think the thing is to not ever feel
like you're deprived.
- My favorite weight loss tip is two syllables, fiber.
So if you're consuming a lot of fiber,
you're going to be not consuming a lot of calories
because fiber's an indigestible carbohydrate
so the calories you're consuming in the from of fiber don't
even absorb but it does so many other amazing things
like fill you up when you haven't eaten that many calories,
so you're gonna eat less or you eat fewer calories.
But then you get all those other side effects,
you get the lower blood pressure, the lower cholesterol,
the hormone reductions
that put you at reduced risk for cancer.
So it's my favorite weight loss tip, consuming more fiber
because it comes with so many other benefits.
- If you look at the big epidemiological studies,
the preponderance of evidence of decades, decades,
or even more than decades at this point,
there's no question that a whole- food plant-based diet.
You can lose weight, you could eat more,
you don't have to eat very low calories,
and you're gonna have these incredible health benefits.
- A whole-food plant-based diet helps with weight loss
and it's the solution for weight loss
and I think emotional eating because a diet
that's high in fruits, vegetables,
legumes and whole grains is high in fiber
and fiber helps with satiety.
Additionally, it's also a diet
that's high in nutrient density.
So you're gonna get a lot of vitamins, minerals,
and you're really gonna get a lot of energy
from a diet that focuses on whole foods.
- People worry about beans because they think,
oh they're high in calories.
I want people to eat more beans, they do amazing things.
They help keep you full,
they have soluble fiber that helps you lower cholesterol,
they do all kinds of good stuff.
They actually help you control your blood sugar
not just the day you eat them,
but the day after because of their effects on the microbes
that live in our guts.
So more beans for weight loss, also lots and lots of fruits
and veggies, and if you're gonna have whole grains,
to have them in their intact form.
So whole-grain bread is good,
but even better something like wheat berries
or quinoa or rolled oats.
- You don't see obese vegans who are eating whole food.
Why not?
Because whole plant foods,
nature in her wisdom makes them largely
out of fiber and water.
No matter what the vegetable is,
whether it's kale or broccoli or melons, or green peas,
when you analyze them they're mostly fiber and water.
And when you eat a big huge salad, you filled your tummy up
largely with fiber and water and the water gets excreted out
in the urine, the fiber passed out in the stool.
So there's so little calorie density there,
that nothing really sticks to you.
And the glory of eating a whole-food plant-based diet
is there's no portion control whether you go back
for a fourth bowl of vegetable soup, who cares,
it's vegetable soup it's all fiber and water,
you pee it right out, doesn't stick to you.
- We have data from the Adventist health studies
that the thinnest Adventists are those that responded
to the survey that they did all-plant diet.
Those that ate a partially plant diet, the vegetarian group
were in the middle and those that ate an omnivore,
meat-based diet were the heaviest of the Adventists.
So we've that in many other studies.
That's an observational study but then you got to work
by Dr. Neil Barnard, Dr. Dee Nournish and the others,
if you intervene with a whole-food plant diet as opposed
to the junk vegan diet in the grocery stores,
frozen and packaged and stuff, but a whole-food diet,
you'll have sustained weight loss and healthy weight loss
that favors better hearts, better brains,
better sexual function,
better skin and better blood sugar, blood cholesterol.
So that's what we want, we want the comprehensive gain
out of all that.
- We are not designed to be eating literally the garbage
that we eat today, pizzas, burgers, these foods
that are made in factories and have no resemblance
to anything that might be grown in a field.
These foods are very calorically dense
and they're designed that way because the people
who make them want these foods
to taste good so you keep buying them
and you invest in their product.
- The stomach responds to volume.
So when people eat a high-fat diet,
they can eat a cookie that's 200 calories,
but they will not feel full because a cookie is only
so small and the stomach doesn't have a chance
to expand very much,
but if you take that hundred, 200 calories,
and you convert it to broccoli,
so let's say you eat six cups of broccoli,
because every cup of broccoli is only
about 30 to 50 calories,
imagine eating four cups of broccoli, you will be full.
- The top weight loss tips that I have is just to
when you're about to eat something,
just think, could I find this food existing naturally
in nature?
So I always talk to patients about how we evolved
as humans, when we were hungry we had to go for a walk
and we had to find food.
So that was leaves, fruit in the tree, tubers in the ground.
So if you are trying to lose weight,
sticking to those minimally processed,
whole plant foods tends to help a lot.
- Make sure that all of your meals are plant based
and low in fat.
When you're trying to lose weight about 30 to 50%
of everything you're eating should be fresh vegetables.
Also, make physical activity a part of your daily routine.
In addition to walking about 10,000 steps a day,
do some hiking, some running, some swimming
or some weightlifting.
- When your body is in balance and there is not inflammation
and hormone dysregulation causing your weight gain,
you don't actually have to count calories.
I've been a doctor for over 14 years
and I've worked with many weight loss clients
in my wellness business and in my opinion,
by far the best way to lose weight is by adopting
a whole-food plant-based diet.
- So my number one tip is that if we know the process
that's involved in how we gain weight,
then it's very easy to just unzip it and do it
and go backwards and the best way to do that
is three times a day, to consume foods that are rich
in the micro macronutrients that we love.
The fats, the carbohydrates, the protein and of course
the micronutrients, the vitamins and the minerals.
And nothing does it better
than a whole-foods plant-based diet.