Meal Plans: How Not To Diet And Still Succeed

Dr. Michael Greger's book 'How Not to Diet' is a comprehensive guide to healthy, permanent weight loss through a plant-based diet. The book is accompanied by 'The How Not to Diet Cookbook', which provides meal plans and recipes that are both nutritious and delicious. The Daily Dozen app can also help readers keep track of their progress and stay on course. The book and its associated resources aim to provide an accessible, sustainable, and enjoyable approach to healthy weight loss and lifestyle changes.

Eat more plant-based foods and fewer animal products

Eating more plant-based foods and fewer animal products can have a positive impact on your health and the environment. Here are some tips to help you incorporate more plant-based foods into your diet:

Focus on Whole, Plant-Based Foods

Prioritize minimally processed, whole foods, including a variety of vegetables, fruits, whole grains, legumes, seeds, and nuts. These should make up the majority of your diet. Choose local, organic, and sustainably sourced options whenever possible.

Reduce Animal Products

Limit or avoid animal products, such as meat, poultry, seafood, eggs, and dairy. If you choose to include animal products, opt for small amounts of high-quality, ethically sourced options. Animal foods should be used as a complement to plant-based meals, not the main focus.

Choose Plant-Based Proteins

Ensure you're getting enough protein by incorporating plant-based protein sources such as beans, lentils, peas, edamame, tofu, tempeh, nuts, and seeds. For example, try using spiced lentils as a taco filling or diced mushrooms in shepherd's pie.

Include Healthy Fats

Avocados, olive oil, and unsweetened coconut are great sources of healthy fats. They can add flavor and nutrition to your meals while keeping you feeling satisfied.

Sample Meals

• Oatmeal with coconut milk, berries, coconut flakes, and walnuts
• Large salad with fresh vegetables, chickpeas, avocado, pumpkin seeds, and a plant-based dressing
• Butternut squash curry
• Smoothie with coconut milk, berries, peanut butter, and plant-based protein powder
• Hummus and vegetable wrap
• Zucchini noodles with pesto and plant-based meatballs
• Tofu and vegetable frittata
• Grilled portobello fajitas
• Vegetable, avocado, and brown rice sushi with seaweed salad

Environmental Benefits

In addition to the health benefits, adopting a plant-based diet can also help protect the environment. Plant-based diets are associated with reduced greenhouse gas emissions, decreased water consumption, and less land use for factory farming, contributing to the fight against global warming and environmental degradation.

Consume high-fibre foods to aid weight loss

Consuming high-fibre foods is an important part of a weight loss plan. Fibre-rich foods are filling, improve your gut health, and help you shed fat faster. The recommended daily intake of fibre is 25 grams for women and 38 grams for men, which can be achieved by regularly eating whole grains, beans, fruits, and vegetables.

• Bran Cereals: Start your day with a bowl of bran cereal, which has 14.3 grams of fibre per cup. You can also add chilled yogurt and berries to make it more delicious and nutritious.
• Chia Seeds: Chia seeds are an excellent source of fibre, providing all nine essential amino acids. They are easy to incorporate into your diet by adding them to smoothies, yogurt, oatmeal, or salads. You can even make chia pudding for a tasty treat.
• French Beans: French beans are loaded with fibre, containing 8.3 grams per half a cup. Try them steamed with lemon zest and a sprinkle of sea salt, or stir-fry them with ginger, garlic, and honey for a sweet and savoury dish.
• Raspberries: These sweet and juicy berries are a tasty way to boost your fibre intake, with 8 grams of fibre per cup. Enjoy them raw, or blend them into a smoothie or raspberry chia seed pudding.
• Lentils: Lentils are not only a great source of fibre, but they're also simple to cook. With 8 grams of fibre and 9 grams of protein per half a cup, they're a nutritious addition to any meal.
• Hummus: Made from chickpeas, hummus is packed with fibre and protein. Enjoy it as a dip or snack on crispy baked chickpeas when you're craving something crunchy.
• Blackberries: Blackberries are a low-sugar fruit, containing only 7 grams of sugar per cup. They're full of potassium, vitamin A, calcium, and vitamin K. Add them to smoothies, desserts, or snack on them by the handful.
• Pears: Most of the fibre in fruits is found in their skin, so be sure to eat the pear's skin too. Pears are a good source of fibre and omega-6 fatty acids, which are associated with healthy cells, brain, and nerve function. Start your day with a mixed fruit salad or a bowl of oatmeal with pears to get your fibre fix.
• Avocados: Avocados contain healthy fats that help lower cholesterol and reduce the risk of heart disease. The fibre content varies depending on the type of avocado, with Florida avocados having more fibre than California avocados.
• Coconut: Coconut flour and grated coconut are great ways to add natural fibre to your diet. Coconut flour has four to six times more fibre than oat bran, and you can substitute up to 20% of other flours in baking recipes.
• Quinoa: Quinoa is a gluten-free, easy-to-digest grain that's high in fibre. It's also a good source of essential nutrients like iron, vitamin B6, potassium, and magnesium.

By incorporating these high-fibre foods into your diet, you'll not only increase your fibre intake but also enjoy a variety of flavours and nutrients that will support your weight loss journey.

Avoid saturated fats, especially coconut oil

Dr. Michael Greger's book, 'How Not to Diet', offers a comprehensive guide to healthy eating and weight loss. The book emphasises the importance of a plant-based diet, specifically focusing on whole foods of plant origin with nothing "bad" added and nothing "good" taken away. This approach is reflected in the "Daily Dozen" checklist, which outlines 12 food groups to incorporate into your daily routine for optimal health.

One key aspect of the "How Not to Diet" meal plan is the avoidance of saturated fats, particularly coconut oil. Here are some detailed tips to help you minimise your intake of saturated fats:

• Choose Lean Proteins: Opt for leaner cuts of meat, such as chicken, turkey, and lean cuts of beef or pork. Remove the skin from chicken before cooking, as it is high in saturated fat. Additionally, baking, broiling, or grilling meats is preferable to frying, and you should avoid breaded meats and vegetables.
• Dairy Alternatives: Instead of whole milk, opt for fat-free or reduced-fat alternatives. Use nonfat plain yoghurt or a blend of yoghurt and low-fat cottage cheese instead of sour cream. When it comes to cheese, choose low-fat varieties, or opt for plant-based cheese alternatives.
• Egg Whites: When baking or cooking, use two egg whites instead of one whole egg to reduce saturated fat and cholesterol intake.
• Snack Smart: Avoid snacks high in saturated fat, such as chips. Instead, choose pretzels or unbuttered popcorn.
• Limit Hydrogenated Fats: Minimise your consumption of hydrogenated fats like shortening and lard, as well as animal fats like butter and cream. Opt for liquid oils such as canola, olive, safflower, or sunflower oil.
• Read Labels: Always read nutrition labels to identify hidden sources of saturated fat. Be cautious of terms like "fat-free," as these products may be high in carbohydrates, which can also negatively impact your health. Compare the fat content of similar products, and don't be fooled by labels like "light" or "lite."
• Cook with Herbs and Spices: Instead of relying on butter or margarine for flavour, experiment with herbs, spices, and citrus juices like lemon juice. This will help reduce your saturated fat intake without sacrificing taste.

By following these guidelines and incorporating the principles of Dr. Greger's "Daily Dozen," you can create a healthy and balanced meal plan that minimises saturated fats and promotes a healthier lifestyle.

Eat whole plant foods to foster good bacteria

Eating whole plant foods is a great way to foster good bacteria in your gut. This is because plant-based diets can vary depending on the extent to which animal products are included. The basic principles of a whole-foods, plant-based diet are to emphasise whole, minimally processed foods, and to limit or avoid animal products.

A whole-foods, plant-based diet focuses on plants, including vegetables, fruits, whole grains, legumes, seeds, and nuts, which should make up the majority of what you eat. It also excludes refined foods, like added sugars, white flour, and processed oils.

• Focus on whole, unprocessed foods: Choose foods that are minimally processed and as close to their natural state as possible. This includes whole grains, fruits, vegetables, legumes, nuts, and seeds.
• Strive for diversity: Include a variety of plant-based foods in your diet to get a range of nutrients and support different types of bacteria in your gut.
• Include fiber-rich foods: Aim for foods that are rich in fiber, as fiber is a prebiotic that stimulates the growth of good gut bacteria. Examples include soybeans, unrefined wheat and barley, raw oats, and certain types of oligosaccharides.
• Limit animal products: While a whole-foods, plant-based diet doesn't necessarily exclude animal products, they should be limited and used more as a complement to your plant-based meals.
• Choose organic and local when possible: Opt for locally sourced and organic produce whenever possible. This not only supports local farmers but also ensures that you're getting high-quality, nutrient-dense foods.
• Pay attention to food combinations: Certain food combinations can enhance the growth of good bacteria. For example, a Mediterranean-type diet, which includes beneficial fatty acids, high amounts of fiber, polyphenols, and a higher ratio of vegetable to animal protein, is preferred by beneficial bacteria, according to research.
• Consider probiotics and prebiotics: Probiotics are live microorganisms that can be beneficial for gut health. They are often found in fermented foods or supplements. Prebiotics are types of fiber that act as food for the probiotics, helping them thrive in your gut.
• Drink plenty of water: Water helps keep your digestive system functioning properly and supports the growth of good bacteria.
• Exercise regularly: Physical activity can promote a healthy gut by reducing stress levels and supporting regular bowel movements.
• Manage stress: Stress can negatively impact your gut health and the balance of bacteria in your gut. Find healthy ways to manage stress, such as through meditation, deep breathing, or light exercise like yoga.

By following these guidelines and incorporating a variety of whole plant foods into your diet, you can foster the growth of good bacteria and support your overall health and well-being.

Drink water before meals to aid weight loss

Drinking water before meals is a popular weight loss strategy. The idea is that filling your stomach with water before eating will make you feel fuller and therefore eat less. Some small, short-term studies support this idea. For example, older participants who drank a full glass of water before meals tended to eat less than those who didn't. Another study found that people on a low-calorie diet who drank extra water before meals had less appetite and lost more weight over 12 weeks than those on a similar diet without the extra water.

However, the evidence is insufficient to suggest a direct cause-and-effect relationship between drinking water and weight loss. For instance, a 2018 study showed that drinking water before meals may help reduce appetite and calorie intake, but only in people of average weight and body mass index (BMI). It's unclear how well this applies to people who are overweight or have obesity.

Drinking water can also help prevent long-term weight gain. According to a 2013 study, the average person gains about 3.2 pounds every 4 years. The study found that participants who consumed one extra cup of water daily lowered their weight gain by 0.23 pounds. Those who substituted a serving of a sugar-sweetened beverage with one cup of water reduced their 4-year weight gain by 1.1 pounds.

While drinking water before meals may aid weight loss for some people, it is not a magic solution. It works best when combined with healthy eating habits, portion control, and regular physical activity.

Frequently asked questions