“The End of Dieting: How to Live for Life” by Joel Fuhrman M.D.
We learn how to End Dieting and Start Living.
Today is Smart Tuesday and as usual there is a book we will talk about. Three of them.
Today is a bit unusual, because I share with you two mini tiny e-books I wrote.
You can download both e-books as PDF files following the links at the end, or, if you need any other format you can always email me, and I’ll send it to you. No charge.
First book, “Daily Bites of Weight Loss Wisdom”, is me reading a beautiful book about healthy eating “The End of Dieting: How to Live for Life” by Joel Fuhrman M.D, summarizing it, sharing my opinions and personal practices.
Why I love this book so much and decided to compile my summary of it into a separate mini-book is because, truly and honestly, there is not so much that can be said about healthy eating after you read this book. “The End of Dieting” is about simple principles of healthy eating, that we followed for many many generations being healthy, fit and happy, before we adopted some BS way of eating and looking at our food, before we turned eating into lab experiment.
Joel explains every bit of truth he wrote, he gives life examples, science behind what he says. This book doesn’t try to sell anything. It’s about the basics of eating practice. Simple. Beautiful. Makes total sense.
I read it. I simplified it. I summarized it in a mini book.
Below are the main takeaways. Read the mini-book for more in-depth information, stories, my practices. It’s short. It’s worth it. If you practice in your own way what is said in the book — you will need no other diet book ever in your lifetime.
“The End of Dieting: How to Live for Life” by Joel Fuhrman, M. D.
The name of the book sounds fascinating, doesn’t it?
“End of Dieting”. Who doesn’t want that? To end dieting and start simply eating and living.
We all want it. And the book promises it.
The most important concept in the book is this formula:
Health = Nutrients/Calories
Meaning you get healthy once you start eating the most nutrient-dense foods available.
There is a list of foods that are defined as most nutritious. You can check it out here:
In most diet books you will find that eating healthy does require you to eat at least some of those nutritious foods. There is no way around it, well, maybe you’ll be the exception, who knows. But I haven’t encountered a person who is healthy, fit and happy and never eats those foods. Usually the more of them we eat — the better we feel and look. Although stuffing ourselves with any kind of food on a regular basis is not healthy.
“Your health is predicted by your nutrients intake divided by your calorie intake”
The more nutrients per calorie we manage to eat, the better we feel, the better we look, the easier it is to lose weight.
Health is a priority — weight loss is a “side effect”
The terms nutritarian and nutritarian lifestyle created by the author, make this book different. Being a nutritarian means eating not to consume certain amounts of calories, fats, proteins, carbs, but to consume as many nutrients as possible with the foods.
That’s how I choose to eat too. With every calorie I try to consume as many micronutrients — vitamins, minerals, phytochemicals — as possible, maximizing the nutrition value of what I eat.
“Nutrients, …, come from non-caloric food factors, namely, vitamins, minerals, fibers and phytochemicals, literally chemical compounds that occur naturally in plants.”
Eating to consume as many nutrients as possible with each calories we eat — that’s a perfect way to eat according to the book. And I tend to agree. As long as you eat, you might as well eat the best foods that exist in the intersection of deliciousness and health.
And those foods do exist although in our modern world it takes time to find them.
This way of eating is the way to the promised land of healthy, fit and sexy body according to Joel Fuhrman and the End of Dieting.
Eat for nutrition not for calories, fats, carbs or proteins.
End of Dieting lifestyle eliminates toxic and never-ending hunger, physical and emotional food addictions, cravings for unhealthy foods. This lifestyle leads to health, longevity, vitality, joy of living and yes, weight loss as a pleasant by-product.
That’s the promise of the book.
How do we follow a nutritarian lifestyle? Become healthy, fit, sexy AND happy? How do we lose weight, look good, feel good AND enjoy tasty delicious nutrient-rich foods?
Below are 6 simple rules, we need to follow according to the book.
- Eat a large salad every day as your main dish.
Because our body needs lots of vitamins and minerals! Not so much calories but lots of vitamins and minerals! And that’s where we get them! Lots of greens (not only lettuce!), vegetables, maybe some fruits here and there for sweetness, nuts and seeds, some healthy dressing. The main character in the movie called SALAD is GREENS!
The salad should be BIG! The bigger, the better!
Treat salad as your main course, not a side dish. In fact, if you treat your main course as a side dish at the same time — that will produce a HUGE change in your health and fitness!
Just like your mom used to say: “Eat your Veggies!”
2. Eat at least a half cup, but preferably closer to 1 cup, of beans a day.
Beans are packed with vitamins, minerals, PROTEIN (I know you love it!), slowly-digested carbs, that will keep our energy up for longer, antioxidants. SO much goodness! It might seem like beans have lots of carbs, BUT a big part of those carbs is a resistant starch, that’s basically a carbohydrate that leaves our system for the most part undigested, helping to move things and slowing down the absorption of other carbs.
Having troubles digesting beans? Gas problems? Anyone?
Soak your beans overnight before cooking and make sure you cook them long enough. Look up the cooking time for different beans. Plus you can always use some enzymes to help your stomach a bit. — Beans are worth all the trouble! They are amongst the healthiest foods on the planet, promoting longevity also! Even though Paleo people don’t believe so.
3. Eat one large (double-size) serving of lightly steamed green vegetables a day.
Green vegetables like broccoli, kale, zucchini, bok choy, collard greens are THE HEALTHIEST foods on the planet. They have the highest nutrition score! (Check out ANDI “Aggregate Nutrient Density Index”” HERE). You just need to cook them a bit to make the nutrients more bio-available, easier for your body to absorb AND easier to chew. Steaming them for about 13–15 minutes is plenty! Don’’t overdo the cooking to get the maximum nutrients! AND don’t forget to eat some fats along with your greens to absorb fat-soluble vitamins A, D, E and K! Or you’ll be wasting all that goodness!
Maybe eat some avocado with your veggies? Just a suggestion, but, yes, I’m a fan of avocado! Some olive oil or a fancy-healthy dressing with some nuts and seeds will do too.
4. Eat at least 1 ounce of nuts and seeds per day, if you’re a female, and at least 1.5 ounces of nuts and seeds, if you’re a male.
Why? Cause they are so yummy! Kidding, but that’s true.
Nuts and seeds are a great source of healthy fats so much needed for a healthy hormonal system, healthy brain and cell function, for beautiful and shiny skin, hair, nails. They also extend human lifespan. The best ones are walnuts, hempseeds, chia, flaxseeds, and sesame seeds. They are the champions, when it comes to nutrients. Lots of our beloved omega-3 fatty acids, so important, when it comes to reducing inflammation in our body — cause of most diseases!
Also did you know that sesame seeds are THE RICHEST source of bio-available easy-to-absorb calcium? Yep, more calcium than milk can dream of! And has NO side effects.
One tip from the author and me personally: don’t snack on nuts and seeds. Add them to your salad dressing and other dishes for flavor and extra crunchiness (also to absorb those fat-soluble vitamins, remember? A, D, E and K?). There is a BIG danger to overeat those healthy powerhouses! I don’t know about you, but when I start a bag of cashews or Brazil nuts, can’t stop till I finish. Maybe it’s just me though?
5. Eat mushrooms and onions every day.
Maybe not the most delicious foods on the planet, but they kill cancer cells like crazy. We all have those. Usually our body is pretty good at dealing with them, but as our world becomes more and more toxic, we are exposed to more and more environmental stressors, it wouldn’t hurt to help your body a bit to do a better job.
Onions are good, when eaten raw they provide the most value. BUT mushrooms, we need to cook those, to prevent microbes that thrive on them often, from hurting us. Cook them with other veggies or water saute them alone, add to your salads. Enjoy them as you like.
6. Eat three fresh fruits a day.
They are a nature’s candy! So sweet and yummy and SOOO good for you! Rare combination I must say.
Fruits are hydrating. Fruits have anticancer properties. They protect us from all kinds of diseases, being full of beneficial phytochemicals.
If you could pick the best fruits of all, what would those be? They are not fruits actually, but we will count them as fruits for simplicity. Guess what? BERRIES! Cherries, raspberries, blueberries, blackberries, strawberries, cranberries! True nature’s skittles! They also protect our brain from dementia, author mentions! (Not sure if that’s true, never had that, but studies show, so, just in case, I’ll enjoy my berries often!).
Other fruits are amazing too! Try to eat not only bananas. Bananas are among the least nutritious fruits you can buy these days. Most of them have too many carbs. Better than candy and sugar, of course, but still. Pick something more nutritious for yourself. You deserve it. Consult ANDI guide HERE to see what’s best.
Don’t eat too many fruits, especially the sweet ones like grapes, especially if you have problems with blood sugar. Try to stay away from fruit juices (still better than soda!!!) and dried fruits — too much sugar for most of us. Makes us crave all kinds of stuff and elevates our blood sugar too much too quickly.
These are 6 simple rules for “End of Dieting” lifestyle. End of dieting and beginning of life! Happy one! Without counting calories, weighing our food. Life of a fit, healthy and happy you!
Still seems like a lot to remember or do?
Want to implement all the rules at once doing just one thing? Want a simple way to start?
Make one HUGE salad. Put there all the greens, steamed green vegetables, some beans, nuts and seeds, some fruit for flavor (you can use fruits in the dressing blending them with other ingredients), some mushrooms and onions. Mix it all together. Eat it all at once as one big meal or spread it out during the day — and you are golden! Your basics are covered.
Can it get even easier?!
Stop by the biggest salad bar available in the proximity and make a salad there!
No shopping. No chopping. No cooking.
By the way the original book “The End of Dieting” provides detailed menu plans with recipes (with nutrition information), additional advice how to make your diet healthier, more nutritious, easier and more delicious. It explains how to save time and money eating super healthy.
Healthy, fit, sexy and happy CAN and MUST be easy!
Now go! Eat your G-Bombs! (G-Bombs — Most nutritious foods: greens, beans, onions, mushrooms, berries, seeds. Read my mini-book or original for details)
The second book is my attempt to teach nutrition, a science of healthy eating, in a humorous way.
It’s short. Fun. To the point.
And again, if you practice what’s said there — you will need no other book about eating.
Download and Savor!