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Written by Matt FrazierFive years ago, a 10-day challengeA led to my eventual decision to go vegetarian (and to start this blog). A few years later a 30-dayA vegan challenge, which I completed successfully, actually taught me that I wasn’t ready to go vegan yet. But even if your experiment doesn’t lead you to change your life, a challenge around something so near-and-dear as food will almost certainly teach you something about yourself. I also knew that I ate a lot of salt, woke up every day with an urge for a small, strong cup of coffee, and enjoyed a single (usually strong) beer almost every night.
I was comfortable with all of these things, citing moderation, lots of exercise, and no tendencies toward serious addiction (when it comes to ingestibles, at least). So, almost two years removed from any restrictive diet challenge, I decided it was time for a new one.
Only in this backdoor manner did I find out about Eat to Live, his #1 New York Times bestseller.
Eat to Live is supposed to be a six-week long strict plan, followed by a slightly more lax version that allows up to 10 percent of your calories to be exceptions to the above (even animal products, if you’re so inclined). All designed to take the stress out of meal planning and help you experience the health and energy you know is possible. Health Made Simple features five 30-day, plant-based meal plans for all different lifestyles and needs, so that you can eat the way you know is right while making sure you get everything you need. And with live Q&A sessions built right into the program, you'll never need to worry that you're not doing it right, or wonder how best to adapt it to meet your goals. Finally, Table Tasty is a seasoning that many people have found helpful as they wean off of salt.
Many valid studies have demonstrated that moderate caffeine consumption protects against certain cancers, but all trials used freshly brewed expresso method coffee….
Eating no sugar was a piece of cake for me (no pun intended) – which surprised me, because I have always characterized myself as having a HUGE sweet tooth. I finished after about 10 weeks, and in that time, my taste never adjusted to the lack of salt.
I can hardly call myself a strict vegan since I love certain foods that contain milk, but I try to eat vegan food when possible. Matt, I’ve been following the Eat to Live diet for over 5 years and I love it with all my heart. I’m intrigued by this post though and intend to finish the book sooner and try this challenge. Now that we’re both feeling our best and completely off medication for those conditions, we eat a bit more salt, maybe about 200-300 mg a day from coconut aminos or miso paste in the nut-based dressings and sauces. The Eat to Live diet developed by athlete turned nutritionist Joel Fuhrman was created for individuals who wanted to look for a balance in the food that they ate.
The diet focuses on the concept of how many nutrients are present in the food in relationship to it’s actual caloric content.
This eating plan allows the individual to eat unlimited amounts of food from the allowed food groups, with the belief that receiving so much fiber from these nutrient-dense foods will render the slimmer a few pounds lighter due to consumption of fewer calories. The Eat to Live diet provides a 6 week vegetarian plan for slimmers, as well as a more moderate plan that allows limited amounts of animal products.
The Eat to Live diet is an aggressive, extremely restrictive menu plan that allows dieters to lose weight without exercise.
Dr Fuhrman says this should not be considered a diet at all, instead, be looked at as a proven plan for health and vitality. He says that a salad should be our main dish, and that we should have plenty of “G-BOMBS” (foods like Greens, Beans, Onions, Mushrooms, Berries, and Seeds). On the show, Dr Oz demonstrated what 400 calories of greens versus sweets looked like in a canister.
The key in losing weight and keeping it off is knowing your metabolism type, according to Dr. Starchy vegetables such as potatoes and corn as well as whole grains are limited to one cup daily. When oils are included in meal plans the maximum amount recommended is one teaspoon per day. Living without chronic disease and energy is within your reach eating highly NUTRIENT DENSE food. Massive amounts of dyes, chemicals, pesticides, herbicides, and toxins – the average is 14 pounds a year. The Eat to Live concepts are illustrated by comparing NUTRIENT DENSITIES of different foods -eat more of the  NUTRIENT DENSE FOODS! Nutritional science in the last twenty years has demonstrated that colorful plant foods contain a huge assortment of protective compounds, mostly of which still remain unnamed.
Only by eating an assortment of nutrient-rich natural foods can we access these protective compounds and prevent the common diseases that afflict Americans. Our modern, low-nutrient eating style has led to an overweight population, the majority of whom develop diseases of nutritional ignorance, causing our medical costs to spiral out of control. To guide people toward the most nutrient dense foods, Joel Fuhrman, MD, developed a scoring system called ANDI (Aggregate Nutrient Density Index), which ranks foods based on their ratio of nutrients to calories.
Because phytochemicals are largely unnamed and unmeasured, these rankings underestimate the healthful properties of colorful natural plant foods compared to processed foods and animal products. One thing we do know is that the foods that contain the highest amount of known nutrients are the same foods that contain the most unknown nutrients too.
Keep in mind that nutrient density scoring is not the only factor that determines good health. For example, if we only ate foods with a high nutrient density score our diet would be too low in fat. So we have to pick some foods with lower nutrient density scores (but preferably the healthier ones) to include in our high nutrient diet. Additionally, if a slim  or highly physically active individual ate only the highest nutrient foods they would become so full from all of the fiber and nutrients that would keep them from meeting their caloric needs and they would eventually become too thin.
This of course gives you a hint at the secret to permanent weight control – to eat the greatest quantity of the foods with the highest ANDI scores, and lesser amounts of foods with lower ANDI scores.

For further information, read chapter 3 of Eat for Health, in which I discuss nutrient density and the importance of phytochemicals in detail.
To determine the scores above almost all vitamins and minerals were considered and added in.
Nutrient quantities, which are normally in many different measurements (mg, mcg, IU) were converted to a percentage of their RDI so that a common value could be considered for each nutrient. There is really no other way to eat long-term and be health and thin – your calories must be packed with nutrients. The fats in nuts, seeds, avocados, coconut, clean wild fish, and grass fed animals are HEALTHY. Eliminate bread (which are almost all empty carbs), pasta (again, most all you eat will be empty sugar), packaged foods, sugary juices, diet drinks (drink water and organic green tea), dairy, etc. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids.
For me, the answer is clear: you might just discover something you love, when you learn that actually doing the thing is easier than worrying about how tough it surely must be. When on my book tour several people told me they had followed the the Eat to LiveA plan and lost 20, 30, or even 60 (a woman last week in Raleigh!) pounds as a result, I was deeply curious, even though I had zero interest in losing weight. With an internet full of incentives for people to tell us what we want to hear — that some hot new study shows that salt, alcohol, caffeine, chocolate, saturated fat, etc.
He says that while consuming none at all is best, a small amount (one glass of wine a day, one cup of coffee per day) is probably alright.
Not consuming oil is really quite easy.A For salads (which we eat all the time on this plan, often as meals and usually with beans), we make nut-based dressings which are pretty good.
Not adding any salt is really tough.A In fact, not being able to add salt just about ruins the experience of eating for me. Skipping the nightly beer is tough, and I think about and crave the flavor and aroma of hops each night (I usually drink hop-bomb IPA’s).
My normal diet is not nearly as healthy as I thought.A Even without being 100 percent convinced that a moderate amount of oil and salt are unhealthy, eating so strictly has made me realize just how often I make unhealthy exceptions in my usual diet.
Huge congrats to Leo BabautaA and Scott DinsmoreA on finishing their first 50-miler last weekend in San Francisco! My sister Christine (who used to write Sweet-Tooth FridayA dessert posts for No Meat Athlete) started a blog — about a novel approach to writing a novel. Of course, everyone is different, but I am a very salty sweater and I live in a year round warm and humid climate. I wonder how the no salt will affect the long distance running or would you make exceptions when training for longer distance races? It made me realize how even as a vegan, I need to really ramp up the nutrient dense foods and steer away from salt, oil and processed foods. Celery and chard are naturally high in salts, and can add a nice salty flavor to foods, without added salt.
She is testing the recipes from Fuhrman’s Eat to Live Cookbook, discussing and rating them.
In fact, I got more and more miserable as the weeks went on and started to eat only fruits. I almost never add salt to my food when I cook it, but I love potato chips which contain both the added oil and the added salt.
I bet that if I cooked more on my own, I would have lost even more weight, but I’m too lazy to cook every day. I took on that challenge about a year ago, and I loved the no oils part – but struggled with the salt. The salt desire goes away (food may taste bland to me at times, but I have zero perception of it needing salt, just more spice) and I find eating this way absolutely joyful, not restrictive. Salt would be the big thing for me too especially since I don’t just cook for myself.
I think I could try it for 3-6 weeks and be able to make my decision regarding meat and by-products. The Eat to Live diet has a preference towards vegetarian foods, and encourages the consumption of fresh vegetables, fruits, whole grains, legumes and beans. Unhealthful fad diets have misguided millions of overweight people, starving for a quick fix to lose weight. 400 calories of sweets barely fills up the canister so we don’t feel full, while 400 calories of greens packs up the canisters. Fuhrman discusses why people are over-weight and how loosing weight through nutrition is easy. Nutrient Data from Nutritionist Pro software for an equal caloric amount of each food item was obtained. Since there is currently no RDI for Carotenoids, Glucosinolates, or ORAC score, goals were established based on available research and current understanding of the benefits of these factors. Fuhrman’s nutrient density food rankings, scoring system, and point determinations of foods and it dietary application to individual medical needs is patented.
It is the rancid, highly heated vegetable oil and trans- fats, which are one step away from eating plastic. 2004; Lipophilic and Hydrophilic Antioxidant Capacities of Common Foods in the United States.
Fuhrman suggests for most people — I eat snacks between meals (fruit and raw nuts, mainly) and more fats (in the form of avocados and nuts) than the standard plan allows for.
Like with any other challenge, when that time is up, I’ll reevaluate and decide where to go from there.
While there are some more involved recipes, my favorite Fuhrman-approved dishes are the ones where we water-saute or steam a bunch of vegetables, throw in some beans (homemade with no added salt), and top with a quick nut-based, raw sauce or dressing.
Blend it with some dates, unsweetened almond milk, and sometimes cacao powder, and it’s a really nice treat to look forward to that helps me get through saltless dinners. The times I get a Naked smoothie or juice from the coffee shop, the times I drink two cups of coffee or two or three beers, the times I add salt to my food before I even taste it, the times I go all day with only one or two pieces of fruit, the days I skip the salad … when you put them all together, they add up to a lot of slips, even within a single week. I was not eating adequate sodium for a while (not on purpose, it was just the way I was eating) and I had a terrible reaction while running, passed out, hit my head, almost got run over by a car, took a nice and expensive trip the to ER and was told in no uncertain terms to NOT limit my sodium intake!

Hops, even in pellet form, are a whole food, and steeping a tea from them might be a good substitute that gives you a nice aroma and taste.
You can add herbs and spices to veggies till the cows come home but without salt, they just don’t taste as good.
And for about 6 weeks now, I’ve maintained my weight loss – even through Thanksgiving! However, I believe that the overuse of salt comes from all the processed junk in the standard American diet, and that it’s rare for a person who is conscientious about eating healthful, whole foods to overdose on salt.
My nutritionist advised me against eating too little sodium so I haven’t been as strict with that but I do the rest by the book. His other book Eat for Health has three levels, each one goes deeper into healthier eating. I’m reading the Eat for Health book and it takes you on a step by step process or re-introducing yourself to your taste buds before they were blasted with chemicals and foods you crave so much.
I’m stuck between deciding to go full on vegan or keep a few, organic and local raised animal-based products in my diet.
You’ll find inspiring success stories from people who have used the program to lose dramatic amounts of weight and recover from chronic illnesses, up-to-date scientific research supporting the principles behind Dr. It is EMPTY CARBS that are killing American’s through obesity, heart disease, and cancer. I’ve always had a hangup about cooking with anything but oil, but now that I try it, water works just fine.
If you have any interest in writing a novel, it would mean a lot to me if you’d check out her blog.
There is a great newsletter on his website (access for members only) on fueling the vegan athlete. It makes sense, when you look at the sodium numbers I mentioned in the post, that it would happen that way. Fuhrman’s work, and I feel like being as close as possible to this is completely sustainable- so good for you for going the extra mile and taking the entire challenge for a few weeks! I found that foods like freshly cooked beans from the pressure cooker without salt tasted like watery balls of nothingness, which is completely opposite from what I know them as: THE BEST FOOD EVER! Add more of the healthy things back into your day and you will push the bad stuff out and feel better about it. It’s difficult mainly because my husband is a carnivore and so is my entire family (minus one cousin). At first, it was because I had horrible migraines and allergies, and my husband was taking blood pressure medication (we were both mildly overweight). Let’s see, the only other things I can think of that we do outside the plan are that my husband sometimes uses coconut oil to roast veggies and drinks de-caf coffee. The % RDI or Goal for each nutrient which the USDA publishes a value for was added together to give a total. I find myself getting depressed around 3:00 pm when I think about dinner and remember that it will taste like air (until my taste buds adjust, I hope). I would love to hear your thoughts on how not replacing that lost sodium chloride, which often forms a palpable crust on my forehead, is a healthy way to go about eating. I am just reading the book now and have not yet started, but from what he says, each person who starts out eating more veggies actually pushes out the habitual foods by their change in tast buds and losing the desire for the foods they were hooked on.
I am worried about the salt issue… I recently tasted a couple of vegan chilies at a chili cook-off that were made without added salt and they tasted like nothing at all. Although we were already vegan, it took us about 3 months of completely changing our diets to conform to the Eat to Live standards before each of us had incredible strides in our health.
All nutrients were weighted equally with a factor of one except for the foods ORAC score.
I just finished reading Super Immunity and am making a concerted effort to eat mushrooms and onions on a daily basis. I never add salt to anything of mine, but if my hubby has leftover potatoes I will have some, which I sprinkle salt on during their steaming. And now I just love and seriously enjoy the different tastes of raw (ripe) fruit and veggies. I write about my experience a lot on my blog where I also feature recipes that go along with the program. The ORAC score was given a factor 2 (as if it were two nutrients) due to the importance of antioxidant phytonutrients so that a contribution  from unnamed and unscored anti-oxidant phytochemicals were represented in the scoring. You’ll have to experiment to see what works for you, which may take longer than 10 days.
The sum of the food’s total nutrient value was then multiplied by a fraction to make the highest number equal 1000 so that all foods could be considered on a numerical scale of 1 to 1000.
This allows me to eat enough of the raw leafy greens on my teacher’s schedule (short, early lunch). Oz says they’re the luckiest of the bunch as they get to have the greatest percentage of fats in their diets. I don’t find it difficult following this plan and have enjoyed experimenting with the more elaborate recipes at family gatherings to avoid the really awful traditional feast offerings. My taste buds are out of this world – even lettuce tastes like crazy good, strong business. Assays for Hydrophilic and Lipophilic Antioxidant Capacity of Plasma and Other Biological and Food Samples. Every time I eat some I almost struggle to handle it’s saltiness- but love it so much! Many people dehydrate celery and Vitamix it for a salt substitute… I say, too much work – just eat celery and toasted nori for some sushi and your sodium needs will be happily fulfilled! Crossfit works and is generally an amazing inclusive and supportive community, with this one annoying exception!

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