Joel Fuhrman, MD, Guaranteed Weight Loss and Better Health

1 soft drink a day = 15 pounds a year
1 soft drink a day = 86% > change of having diabetes

BINGES AND FOOD ADDICTION
1) We live in a society that sets us up to become obese and addicted to foods and drinks.
2) Processed “foods” contain chemicals that affect our brains just LIKE COCAINE AND HEROIN.
3) When you eat addictive foods (ice cream) your brain chemistry changes and lasts 3 DAYS!
4) We cannot hear our natural hormones screaming “STOP EATING, YOU ARE FULL, PLEASE STOP”.
5) Willpower may not be the problem – powerfully addicting food and drink overwhelms willpower.

You must become healthy to lose weight,
NOT lose weight to become healthy

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If you eat the Kings Diet w/ rich fatting food you will become obese.
How you look depends on eating mainly vegetables and fruit.

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How to read a label and recognize the labeling tricks.
How can 99% fat free have 66% fat? And did you know 1% Milk = 25% Fat!

Summary Tips:

1)  Eat a mostly plant based diet. Plants have many more MICRONUTRIENTS (vitamins, minerals, chemicals) than meats.
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2) Many, if not MOST, foods in America are addicting. Research from Scripps, and Southwestern Medical School have shown these chemicals affect our brains in the SAME MANNER as  cocaine and heroin. No kidding, when a bowl of ice cream is eaten the brain can change immediately. Hormonal signals are turned off that are the natural signals to STOP EATING. Our brains cannot hear these signals for 3 DAYS.
3) Many people never experience true hunger because most of the food they eat has chemicals that BLUNT THE RESPONSE TO HUNGER SIGNALS (called insulin and leptin).
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4) Eat as many whole natural foods as possible.
5) Mix foods together at each meal: vegetables, salad, wild salmon, olive oil, nuts, and fruits.  There is NO ONE MAGIC FOOD. It is the mixing of the natural foods together that creates a symphony of chemicals that has profound benefits to our health.
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6) Eat a highly colored diet – these foods contain plant chemicals that are healing.
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7) Eat breakfast, but not sugary cereal or sugary anything. People that eat protein for breakfast – I recommend a smoothie with whey protein and frozen fruits – lose weight. This stabilizes your blood sugar and insulin for the day. When blood sugar and insulin spike up and down after sugar carbs, hunger and overeating are stimulated.
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8 Food labels are misleading.  2% milk is actually about 35% fat. Industry is allowed to measure fat by WEIGHT and not by percentage of CALORIES. Best to eat real food that doesn’t have a label or a bar code.
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9) One expert simplifies his healthy diet like this: eat the salmon and salad diet. Too much red meat is inflammatory, and can lead to the diseases of inflammation.
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10) Chemicals are hidden in our drinks. Drink water or tea. Add fresh lemon. If you have been drinking colas, coffee, diet drinks, or juices you will lose weight by switching to water.
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11) Eat 5-9 cups of vegetables a day. These foods have the highest nutrient density and will lead to weight loss and health. Graze on vegetables during the day.
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12) Many experts advocating eliminating wheat and dairy for health and weight loss. Wheat products are typically PROCESSED and are thus SUGAR. Many people are allergic to wheat, gluten, dairy, corn, and soy.
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13) If you are average, you eat 150 pounds of sugar a year – much of it hidden in breads, packaged foods, pasta, milk, dairy, yogurt, etc.
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14) If you are average you eat 10-15 pounds of pesticides, additives, colorings, dyes, and other chemicals per year.
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15) Fats are not bad for you. Bad fats are bad for you. Fish oils and monounsaturated are good for you.
16) You will have to take supplements to achieve optimal levels of micronutrients.
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17) It is better to eat smaller meals throughout the day, than large meals. This keeps your hormones steady. When your insulin spikes your body goes into FAT STORAGE mode.
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18) Eating a CALORIE RESTRICTED DIET is devastating. Your body perceives STARVATION, and slows down metabolic rate. YOU WILL END UP GAINING MORE WEIGHT, and each cycle makes it harder to have a normal metabolism.
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19) The only way to be at a healthy weight is to learn to eat fresh whole foods in a healthy manner over a long period of time. Nothing else works long term.
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20) There are other factors in weight loss: sleep, supplements, infections, high insulin, mood, depression, hormone balance, thyroid hormones, testosterone, estrogen, exercise, addictive chemicals in the food, and toxic exposures.
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21) Experts disagree on subtleties like how much meat to eat, the % protein, fats, and carbs. What they all agree on is the need to eat real whole food and a lot of plants including mainly vegetables and fruit. All experts believe that processed foods contain harmful chemicals like fructose, highly processed vegetable oils, processed sugar, chemical additives, toxic fats, and overly processed proteins.   Many people remain obese and ill because of these foods and chemicals.