A vegan diet is
a weightloss plan.
The bottom line
in weight control is this: if you burn more Calories than you absorb
from your food, you will lose weight. On a whole food vegan diet
based on vegetables and fruit, you can easily meet all your nutrient
requirements and fill your stomach before your Calorie requirements
are met. The Calorie shortage is then taken out of your fat stores
and you can lose about a pound per week. That's 52 pounds a year,
104 pounds in 2 years, etc.
I also have chronic fatigue, firbromyalgia, and osteo-arthritis,
I need a simple plan that is easy to fix and follow.
a fibromyalgia reference.
you can, will you please help me? I need the structure of a plan
that includes amounts since I tend to eat too much. I am also a
sweets addict, and any advise you have on shaking that problem would
be greatly appreciated.
aren't eating too much, just the wrong food. Dairy products seldom
lead to weight loss and your sweets cravings will have to be redirected
to fresh fruit. A daily exercise program is essential to weight
loss and while you may not enjoy moving 376 lbs around you'll have
to do it if you really want to lose any. Swimming and stationary
bike riding would be good starters since running is likely to cause
knee pain at your weight.
are pretty simple and you can read them all at:
1. On Becoming
If you have
Microsoft Excel 97 on your computer I would recommend: 2. Diet and
Exercise Questionnaire http://www.vegsource.com/harris/download.htm
are much more complicated than the ones I use myself but you should
give them a glance: 3.Some Vegan Starter Recipes http://www.vegsource.com/harris/recipes.htm
This part is
important because it explains why any combination of the above recipes
will meet nutrient requirements: 3a. Nutrient analysis of the recipes.
Why I emphasize
vegetables and fruit over grains and starches: 4."Less Grains,
More Greens" http://www.vegsource.com/harris/ten_categories.htm
If weight loss
is your objective then a raw vegan diet would be the best. Fresh
raw vegetable juice is a particularly good choice because it's a
balanced food, with the exception of vitamin B12 which must be supplemented:
5. Raw vs Cooked http://www.vegsource.com/harris/raw_vs_cooked.htm
to a vegan diet is most important, learning to fast periodically
would also be helpful since it would at least demonstrate to you
that going without food for 1-2 days is not fatal. There's some
good advice on this at:
July 6, 2001
Scand J Rheumatol
Vegan diet alleviates
Lammi K, Hypen M, Nenonen M, Hanninen O, Rauma AL
Physiology, University of Kuopio, Finland. email@example.com
The effect of
a strict, low-salt, uncooked vegan diet rich in lactobacteria on
symptoms in 18 fibromyalgia patients during and after a 3-month
intervention period in an open, non-randomized controlled study
was evaluated. As control 15 patients continued their omnivorous
diet. The groups did not differ significantly from each other in
the beginning of the study in any other parameters except in pain
and urine sodium. The results revealed significant improvements
in Visual analogue scale of pain (VAS) (p=0.005), joint stiffness
(p=0.001), quality of sleep (p=0.0001), Health assessment questionnaire
(HAQ) (p=0.031), General health questionnaire (GHQ) (p=0.021), and
a rheumatologist's own questionnaire (p=0.038). The majority of
patients were overweight to some extent at the beginning of the
study and shifting to a vegan food caused a significant reduction
in body mass index (BMI) (p=0.0001). Total serum cholesterol showed
a statistically significant lowering (p=0.003). Urine sodium dropped
to 1/3 of the beginning values (p=0.0001) indicating good diet compliance.
It can be concluded that vegan diet had beneficial effects on fibromyalgia
symptoms at least in the short run.
Controlled clinical trial
Harris MD received a degree in physics from the University of
California Berkeley, where he earned Phi Beta Kappa honors. He received
his degree in medicine from the University of California at San
Francisco, and received his postgraduate training at San Diego County
Hospital. He holds a Medical License in the State of Hawaii. He
has been an Emergency Department physican since 1963, and the Director
of the Kaiser Permanente Vegan Lifestyle Clinic on Oahu until his
retirement in 1998. Dr. Harris is the author of The Scientific Basis
In addition, he was the 1950 Big Ten Trampoline Champion, is
an accomplished hangglider and commercial pilot, and at age 70 became
a skydiver with 108 jumps to date. Dr. Harris has been vegetarian
since 1950, and vegan since 1963.