Eat to Live 6-Week Plan from Dr. Fuhrman

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.