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Joel Fuhrman, M.D. shares on How to Achieve and Maintain a Healthy Weight

Joel Fuhrman
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For over 35 years, I have dedicated myself to studying and applying nutritional excellence to help my patients reverse disease.  I coined the term “Nutritarian” to describe a research-backed dietary approach that includes the most powerful and longevity-promoting foods. Interestingly, this diet not only provides numerous health benefits but also naturally reduces the desire to overeat, making it ideal for sustained weight loss. Excess body fat can negatively impact various body systems, accelerate aging, and increase the risk of disease. Fortunately, the Nutritarian diet, which effectively promotes optimal weight, also maximizes protection against diseases like cancer, boosts immunity, and enhances overall quality of life. This diet has even been shown to reverse serious illnesses such as type 2 diabetes, high blood pressure, coronary artery disease, multiple sclerosis, psoriasis, asthma, and more. Numerous scientific research articles support these claims, and I have decades of experience and hundreds of patient case histories that demonstrate the reversal of diet-related chronic illnesses. My website alone reports 500 such cases.

Conventional weight-loss diets often fail because of unhealthy substances contained, but also because they lack the necessary nutrients to support metabolism and control our body’s caloric drive. Merely reducing portion sizes or following poorly designed diets is unsustainable in the long run as the drive to over consume calories is too strong. To achieve and maintain a healthy weight while ensuring good health, is easily  enabled by a Nutritarian approach. Nutritional excellence is achieved by consuming the proper variety of colorful plant-based foods, including vegetables, fruits, beans, nuts, and seeds. These foods are rich in life-giving nutrients that provide disease protection, satisfy the body’s needs, and please the senses. Colorful plant foods not only reduce the risk of cancer, cardiovascular disease, and diabetes but also naturally promote a healthy weight. By incorporating these foods into delicious recipes, you can achieve sustainable and satisfying results.

The rise of processed foods laden with salt, oil, sugar, and highly refined grains has coincided with the modern epidemics of obesity and chronic disease. Contemporary diets not only lack nutritional value but also fail to provide sufficient micronutrients, including antioxidants and phytonutrients, which are vital for disease resistance and healthy aging. Approximately 60% of the American diet comes from processed foods, while about 30% consists of animal products, both of which are low in antioxidants, phytonutrients, and fiber. Micronutrient deficiencies not only contribute to disease but also lead to excessive calorie intake and unhealthy weight gain.


Despite the fact that all whole plant foods contain beneficial nutrients, specific foods with high concentrations of disease-fighting phytochemicals optimize metabolism and reduce the desire to over-consume.  To remember these protective foods; I developed the acronym GBOMBS: Greens, Beans, Onions, Mushrooms, Berries, and Seeds. Interestingly, these are often the least consumed in the typical American diet. The key to permanent weight loss lies in sustainable eating habits, which involve consuming substantial amounts of these healthy foods. The healthier the foods, the more satisfied you will be with an appropriate number of calories.

The Nutritarian diet is designed to help you enjoy a long and fulfilling life. Achieving and maintaining a healthy body weight not only prevents numerous diseases but also allows you to remain active and continue doing the things you love. By developing your taste (which will adjust over time) for healthy food and learning to prepare delicious and satisfying meals, you can seamlessly incorporate them into your daily life. This approach empowers you to take control of your health and enjoy many rich and enjoyable years. Dr. Fuhrman is a Board-Certified Family Physician and a seven-time New York Times Bestselling Author. His latest book is titled “Eat for Life.” For more information, please visit Dr. Fuhrman operates the Eat to Live Retreat in San Diego, where individuals from around the world come to lose weight and regain their health.

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