(Fridge sign designed by Barbara)
Eat to Live 6-Week Plan
From the book Eat to Live: The Revolutionary Formula for Fast and Sustained Weight Loss by Dr. Joel Fuhrman
UNLIMITED (eat as much as you want):
- all raw vegetables, including raw carrots (goal: 1 lb. daily)
- cooked green vegetables (goal 1 lb. daily)
- beans, legumes, bean sprouts, or *tofu (minimum 1 cup daily in total of these)
- fresh fruit (at least 4 daily).
- eggplant, mushrooms, peppers, onions, tomato and other non-starchy vegetables, cooked and raw (unlimited)
*Beans should be eaten daily; tofu should be eaten less frequently.
LIMITED (not more than one serving):
- cooked starchy vegetables OR whole grains–Maximum 1 cup per day (butternut or acorn squash, corn, sweet potato, brown rice, cooked carrots, whole grain breads*, whole grain cereals*)
- raw nuts and seeds (1 oz. or 28.5 grams a day) or 2 ounces avocado
- ground flaxseed (1 tablespoon a day)
- soymilk, low-sugar preferred–Maximum 1 cup a day
*avoid breads and cereals as much as possible
OFF-LIMITS:
- dairy products
- animal products
- between meal snacks
- fruit juice, dried fruits
- salt, sugar
NUTS and RAW SEEDS, but not ground flax, are optional for obese or overweight persons while they follow this weight loss plan. People who have difficulty losing weight may also eliminate the starchy vegetable/grain.
- Recipes suitable for the Eat to Live program can be found throughout this website, in the Eat to Live tag section, and on the Blog.
- For more information, check out the ETL section of the FAQS page.
- For a graphic representation of the ETL program, see this page.
- Not sure whether a vegetable is starchy or unlimited? Check out this list!
- For more support, sign up for membership to Dr. Fuhrman’s Member Center
- But, to really understand it all, you must read the book!
November 4th, 2012 at 10:18 am
I have been on this diet for two full weeks tomorrow. I will not weigh myself until then and will let everyone know. As I stated before, after One full week I only shed 1 lonely pound. I am hoping to see the scale go from 124lbs. to 120lbs. My goal is 112 pounds. I realize I do not have a lot to lose and that is why it is coming off slow. I have been very committed and my attitude has been positive. The only changes I have made are I do use stevia on some fruit. I also average about one tbls of olive oil on most days. I am 100% Italian and I need it! For five days out of each week so far I have avoided all grain starches. My only “cheat” was a good sized sweet potato on one night and a small whole wheat pita pocket. So as you can see I have not really cheated. Last night I had a “Quorn” turkey burger. I raed the ingredients and everything listed seemed to be allowable. I have totally cooked from scratch the past two weeks , this was my first convenience choice. Again I felt like I “treating” myself without doing to much damage. The recipes listed do not seem to suit my tastebuds. I can only have so much “everthing in the pot” meals. I prefer to keep my veggies separate (steamed). I do have quite an assortment and get very full. I am surprised that I have remain so committed, but I was desperate. I grew out of all my size 4 pants/jeans and was getting “backfat” and my tops were all snug. I realize I am a small person but it is all relative. I cannot carry extra weight because ther is not many place to hide it. I am not even a full 5’2″!If there is any out there who has a similar experience to mine I would love to hear from you. Good Luck to everyone who is trying to improve their health and trying to feel better about themselves. Have a “peaceful” Sunday! God Bless Diane