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Vegetable diet: The healthiest diet for a longer life and a slimmer figure

  1. Do you ever wonder what really the healthiest diet is? We hear and read so many contradictions that it sometimes seems as if no one really knows the answer. One day it is said that the Atkins diet is the best and healthiest way to lose weight, then you read in some magazine that low fat is the best way. One source says coconut oil is the healthiest fat on Earth, while another says the opposite.

  2. Do you ever wonder what really the healthiest diet is? We hear and read so many contradictions that it sometimes seems as if no one really knows the answer. One day it is said that the Atkins diet is the best and healthiest way to lose weight, then you read in some magazine that low fat is the best way. One source says coconut oil is the healthiest fat on the planet, while another says the opposite.

  1. Chances are that you sometimes want to shout and pull your hair out of your head. Yet that is not necessary for anything. Although there are many contradictions, the scientific is surprisingly clear. It is the media in particular that creates contradictions by, for example, misinterpreting new studies. In this article I want to talk about a relatively unknown diet, the so-called 'Nutritarian Diet' created by Dr. Joel Fuhrman. Unfortunately, few people have ever heard of this, but precisely because I personally consider it the healthiest diet, I would like to pay more attention to this. So read on quickly!

  2. Chances are that you sometimes want to shout and pull your hair out of your head. Yet that is not necessary for anything. Although there are many contradictions, the scientific one is surprisingly clear. It is the media in particular that creates contradictions, for example by misinterpreting new studies. In this article, I want to talk about a relatively unknown diet called the Nutritarian Diet created by Dr. Joel Fuhrman. Unfortunately, few people have ever heard of this, but precisely because I personally consider it the healthiest diet, I would like to pay more attention to this. So read on quickly!

What is the vegetable diet?

  1. Although the name may give the impression that you only eat vegetables on the Fuhrman diet, this is of course far from the truth. It is true that you eat a lot more vegetables than you normally would. The Nutritarian Diet is largely vegan and is based on the nutritional value per calorie. That is, the diet favors foods that contain the most micro-nutrients per calorie, including minerals, vitamins and phytonutrients. Thus, the best foods to be consumed in copious amounts include kale, spinach, red cabbage, broccoli and cauliflower, stewed tomatoes and onions, oranges and berries. Of course, almost all fruits and vegetables are healthy, but these are preferred for their high nutritional value.

  2. Although the name may give the impression that you only eat vegetables on the Fuhrman diet, this is of course far from the truth. It is true that you eat a lot more vegetables than you normally would. The Nutritarian Diet is largely vegan and is based on nutritional value per calorie. That is, the diet favors foods that contain the most micro-nutrients per calorie, including minerals, vitamins and phytonutrients. Thus, the best foods that should be consumed in copious amounts include kale, spinach, red cabbage, broccoli and cauliflower, stewed tomatoes and onions, oranges and berries. Of course, almost all fruits and vegetables are healthy, but these are preferred for their high nutritional value.

  1. Fuhrman's program focuses on a variety of diseases and his program therefore contains small differences for diseases such as diabetes, heart disease and obesity. However, the standard program follows the same principles. You can then adapt the program to your own needs, for example by adding more calories when you are already at a healthy weight.

  2. Fuhrman's program focuses on a variety of illnesses and his program therefore contains small differences for illnesses such as diabetes, heart disease and obesity. However, the standard program follows the same principles. You can then adapt the program to your own needs, for example by adding more calories when you are already at a healthy weight.

  1. What can you eat on the vegetable diet every day?

  1. The program should look like this in practice. Eat this every day :)

  2. The program should look like this in practice. Eat every day for this :)

  1. That is quite a lot of food and yet you get very few calories, because you eat so much fruit and vegetables. But of course there are also things you shouldn't eat. They are the following:

  2. That is quite a lot of food and yet you get very few calories, because you eat so much fruit and vegetables. But of course there are also things you should not eat. They are the following:

  1. In addition, Fuhrman also emphasizes the so-called G-BOMBS, which stands for Greens, Beans, Onions, Mushrooms and Seeds - so green vegetables, beans, onions, mushrooms and seeds. According to him, these are the foods that offer the greatest protection against modern diseases such as obesity, cancer and diabetes and therefore should be eaten daily.

Is the vegetable diet realistic?

  1. When you first look at the list of things you should eat every day and things you shouldn't, this probably won't make you happy. However, the listed list is only intended for the first six weeks for people who are really overweight and want to get rid of it as soon as possible. If you are already on weight, feel free to add one or more servings of complex carbohydrates and one or more servings of nuts and seeds. This way it is easy to adapt to your own needs.

  1. After these 6 weeks, you can also add small amounts of animal products to your diet and even occasionally sin. According to Fuhrman, you are supposed to eat 90% of your diet according to the rules. You can spend the other 10% on animal products and some unhealthy dishes. He also indicates this in his books with a handy example: if you, as a more active woman, for example, need 2000 calories per day, you can spend 10% = 200 kcal on animal products and / or products that have been processed, such as small amounts. sugar or white flour, or products made from them. However, 200 kcal is not very much, for example you can only eat a small piece of salmon from this and then you have already reached your limit.

  2. After these 6 weeks, you can also add small amounts of animal products to your diet and even occasionally sin. According to Fuhrman, you are supposed to eat 90% of your diet according to the rules. You can spend the other 10% on animal products and some unhealthy dishes. He also indicates this in his books with a handy example: if you, as a more active woman, for example, need 2000 calories per day, you can spend 10% = 200 kcal on animal products and / or products that have been processed, such as small amounts. sugar or white flour, or products made from them. 200 kcal is not very much, however, you can only eat a small piece of salmon from this and then you have already reached your limit.

  1. Remember: this is not recommended, but allowed. If you are someone who cannot stop with a chocolate or a biscuit, then it is better to avoid these products completely because there is a good chance that you will go wild.

  1. Although the diet sounds strict, it is firmly established in modern research. For example, numerous studies have shown that a high meat consumption is carcinogenic and that it is best to eat as much vegetable as possible. In addition, green vegetables, cruciferous vegetables (such as broccoli and cauliflower), beans, berries and nuts and seeds in particular have a strong protective effect against cancer and other diseases. And that is precisely what a great emphasis is placed on.

  1. No added sugar and salt are allowed and although this may seem extreme, these are processed foods with no health benefits. After a few weeks, your taste buds will have gotten used to this and you will be able to fully enjoy natural foods. Vinegar is also a good substitute for salt and is also healthy!

  1. Every day you also have to eat almost a kilo of vegetables, this seems like a lot but is actually not too bad. Make sure your lunch consists of a large salad and your dinner consists of two large servings of cooked vegetables and you will already have two pounds. Below I will put a sample menu so that you have a good example of what you can eat every day.

The pros and cons of the Fuhrman vegetable diet

  1. The benefits of this diet are actually too many to mention. However, here are the most important:

  1. It is no coincidence that I consider the Fuhrman vegetable diet to be the optimal diet for almost everyone. But of course that does not mean that there are not also disadvantages. The main drawbacks are as follows:

My own experience with the vegetable diet

  1. Personally, I am a huge fan of this diet. Not only are the recommendations clearly underscored by science, I also speak from personal experience when I say that you really feel completely fine following this diet.

  1. I followed the diet for 6 weeks and lost 5 kilos. Unlike other diet programs, I did not gain weight after the diet. Moreover, I try to follow the recommendations as described above as much as possible. In addition to the weight loss, I also had a lot more energy and felt like I was finally getting my head out of the fog, which often bothered me every morning.

  1. I often ate even 4 pounds of vegetables a day, in addition to a good amount of fruit and beans, and was never hungry. It took some getting used to not eating salt anymore, but you also get used to this at some point. I actually didn't miss sweets because I could always eat fruit. Overall, it was a very positive experience and I intend to continue to follow many of the guidelines on a daily basis.

Example daily menu

  1. Your Fuhrman Diet menu certainly doesn't have to be boring or unsavory. Below is a simple daily menu. Make sure you don't add extra salt and sugar to this.

  1. Dinner:

  1. As you can see, this is a fair amount of food, so there is no reason to go hungry! However, if you still feel like snacks, choose raw vegetables with hummus or some fruit. Drink enough water too!

  1. You will probably have some headaches for the first week, but this will soon pass. Fuhrman Promises You Can Lose Up To 20 Pounds In The First 6 Weeks

Finally ...

  1. I have tried many different diet programs in my life and although this is one of the most challenging programs, the results are well worth it. You simply feel healthy. In addition, studies indicate that this way of life can actually extend your life, which is well worth it.

  1. Actually it is not a diet, it is simply our natural way of eating and a way of life that allows us to enjoy our life long and healthy.

  1. So if you are overweight, diabetic or suffer from other conditions OR you just want to live as healthy as possible, give the Fuhrman vegetable diet a try

  1. Hsph.harvard.edu/nutritionsource/what-should-you-eat/vegetables-and-fruits/



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