There wasn’t any word like Nutritarian until Dr Joel Fuhrman introduced it in 2003 in his book “Eat To Live”.
As the book name suggests, when you eat the Nutritarian way, you’ll live longer, along with experiencing a host of other health benefits like weight loss.
The nutritarian diet emphasizes the eating of plant-based, gluten-free, low-fat and low-salt foods that supplies your body with abundant micronutrients.
The diet stresses that for you to have good health and have the ideal body weight that you want, the ratio of nutrients to calories in your food has to be very high.
It discourages or limits the eating of highly processed foods in favor of whole plant-based high nutrient foods.
In return for eating like this? You’ll lose weight, your aging will be slowed down, increasing your life span and the diet will even prevent and reverse chronic sicknesses like diabetes and heart disease.
Well, how true is this?
Can the Nutritarian Diet really help you lose weight?
The simple answer to that question is yes. There are several reasons why the nutritarian diet can help you lose weight.
Eating as a nutritarian means eating calorie-rich foods such as meat, eggs, dairy, high-sugar processed foods, salts and oils are a NO-NO or greatly limited.
These naturally restricts your calorie intake which is essential for weight loss. This is the first reason why the nutritarian diet helps in weight loss.
A second reason is that the diet discourages snacking. Without snacking, you’re obviously still eating fewer calories as a result.
The diet encourages the eating of plant-based high nutrient foods such as fruits, veggies, whole grains, legumes, nuts and seeds.
These foods are all high fiber foods which helps to reduce hunger and cravings, helping you to eat even less calories, and thus helps you lose weight.
Apart from weight loss, the nutritarian diet also benefits your health in other ways such as fighting and reversing of chronic diseases like diabetes and cancer.
The diet is low in sugar, rich in fiber and promotes low-glycemic foods which are less likely to spike blood sugar levels and help to stabilize blood sugar.
How to start the Nutritarian diet
The nutritarian diet is designed in a way such that you consumed nutrient-densed whole foods. Although it doesn’t restrict your calorie intake, it emphasizes the need for you to take eat more micronutrients per the amount of calories you eat.
In that way you’ll lose weight permanently.
It has a simple equation like this: H= N/C
Where H is Health, N is Nutrients and C is Calories. The higher this ratio, the better health you’ll have.
So, how can you start the nutritarian diet.
Dr Fuhrman recommends 4 steps.
The first step is for you to eat Your G-BOMBS. This G-BOMB is just an acronym that stands for Greens, Beans, Onions, Mushrooms and Seeds.
These foods are superfoods and are very healthy for you. Eating these foods is very essential in the Nutritarian diet.
The second step is for you to eat at mealtimes only. Eating at meal times only means that there’s no snacking in this diet.
You only eat at meal times. When eating during these mealtimes, you have to eat until you’re satisfied, but you also have to stop before you feel full, so you don’t overeat.
After your last meal of the day, you have to leave about 13 hours between your last meal and your breakfast the next day.
This period will help your body enter into a catabolic or fat-burning stage before you eat again.
The third step is for you to say a big NO to sugar, sweeteners, salts, processed baked goods, products made with white flour and oil.
These foods are disease-causing according to Dr Fuhrman, they cause depression and are very addictive. So you should avoid them at all cost for you to have good health and lose weight.
The last Step of this diet is for you to replace one meal a day with a salad. Eating salad every day is a requirement if you want to eat the Nutritarian way.
You have to eat a large salad made up of lettuce, tomatoes, raw cruciferous veggies shredded on top, onions and scallions.
To go with the salad, you can use a healthy dressing made with nuts and seeds.
Those are the steps you need to take to start the Nutritarian diet.
Nutritarian diet recipe books to help you get started
To get an even better understanding of the diet, why not pick up the Eat to live book by Dr Fuhrman. It will help you learn about the Nutritarian diet from the man behind it himself.
Or if you just want to just dive into eating the Nutritarian way, you can pick up these nutritarian diet cookbooks, to help you with recipes and instructions on what to eat and what not to eat on the nutritarian diet.
These cookbooks will show you what eating nutritarian is all about. These two below are written by Dr Fuhrman himself.
The first one contains 131 delicious nutritarian diet recipes that will help you start eating the nutritarian way and effectively help you lose weight, reverse illnesses like diabetes and have a better overall health.
The second book contains 200 nutritarian diet recipes that are also going to help you lose weight and achieve optimum health.