are no gimmicks in this diet. It is exquisitely simple, thanks to
a fundamental principle that Dr. Fuhrman has distilled from thousands
of studies of human nutrition. That formula is Health = Nutrient/Calories.
For each calorie we take in, we want to receive maximum nutrient
density. Thus, this diet is called a high nutrient density diet.
This principle leads to a reformulation of the current Food Pyramid
so that fresh vegetables are at the base, most abundant, with fresh
fruits and legumes next, then nuts and seeds, and only then complex
carbohydrates such as whole grains. Animal protein, including dairy,
eggs and meat, are at the very top, along with fats, oils, and simple
carbohydrates. This is the basic structure of the high nutrient-density
diet. Dr. Fuhrman is well aware of the normal American's food addictions
(he is in private practice full-time and provides nutritional counseling
to all of his patients) so he includes a 90% rule in the plan. This
allows for 10% of total calories to come from food groups at the
very top of the pyramid.
One great advantage
of this diet plan is that it is very filling. Most people have trouble
eating as many vegetables and fruits as are recommended - up to
one pound of raw and one pound of cooked vegetables per day! If
one approaches these amounts in one's meals, there is little room
left for low-nutrient, high-calorie food, and excess starches -
a common downfall of most low-fat diets.
Low fat diets
have been criticized of late because studies have shown that they
increase triglyceride and insulin levels. So an important point
is that this diet's main feature is not that it is low fat, rather
it is high in nutrients and fiber. Other low-fat diets allow a liberal
intake of starches such as pasta and rice, so of course the studies
have shown an adverse metabolic response. Not so with Fuhrman's
plan; studies show the opposite, it lowers triglycerides and dramatically
improves cholesterol ratios.
also addresses the common misperception that a vegetable-heavy diet
is lacking in protein. He makes the point that 100 CALORIES (not
grams) of a green vegetable contain dramatically more protein than
100 CALORIES of meat. 100 calories of vegetable is about one pound,
whereas 100 calories of meat is about one ounce. So food tables
can be very misleading. I calculated the protein content of a sample
meal plan and found the percentage of calories from protein to be
over 10% - well within the range of current national dietary guidelines.
Dr. Fuhrman also makes the point that the SOURCE of the protein
in one's diet is also of critical importance. Animal protein raises
cholesterol; plant protein lowers it.
Fuhrman believes that knowledge is power. The first four chapters
provide the reader with a comprehensive overview of human nutrition.
The explanations are scientifically accurate and very clear, with
graphics to illustrate. Throughout the book, extensive scientific
citations are provided. In chapter five he evaluates other popular
diet plans, including the Atkins plan, and exposes their flaws.
Chapter six explains the high nutrient density diet. The average
weight loss is 15 pounds the first month and 10 pounds monthly thereafter.
This chapter also discusses important issues and misunderstandings
related to macronutrients - proteins, carbohydrates and fats.
is perhaps the most powerful chapter of the book. It offers compelling
evidence of dietary causes for most of the common health problems
faced by Americans. Then Dr. Fuhrman explains how diet can prevent
and even reverse heart disease, Type 2 diabetes, chronic headaches,
and autoimmune disease. He relates true stories of patients (who
gave permission to be named) who have been able to stop their antihypertensive,
antianginal, and antidiabetic drugs; patients who have experienced
gradual elimination of their chest pain; patients who have been
able to stop their use of toxic drugs for treatment of rheumatoid
arthritis. I was able to review the charts of Dr. Fuhrman's patients
and verified that he is accurately presenting these results.
offers the six-week weight loss plan based on the high nutrient
density diet. The sample meal plans and recipes are wonderful, obviously
drawn from his and his family's own experience of observing this
diet for many decades. The only addition I would have liked to see
is more discussion of how those who are already slender can keep
their caloric intake at an appropriate level. For them, more nuts
and beans and more whole grains are clearly appropriate, and it
would be nice to have their concerns addressed as well. But for
the majority of our population, Eat to Live is must reading, a prescription
for life-long health and reversal of killer chronic diseases. It
is written in an engaging and personal style. I found it hard to
put down. Every health professional should read it - and use it.
Visit Dr. Fuhrman's
site at www.drfuhrman.com.
To Live from Amazon.com
Fuhrman's Eat To Live presents a compelling, scientific, practical
approach to weight loss, health and vitality that is a refreshing
alternative to the plethora of popular, but largely ineffective
diets and weight loss methods. For those who want to make dietary
changes that will enable them to enjoy optimum health and appearance,
this book is a must.
Craner, M.D., M.P.H.
Occupational and Environmental Medicine, Internal Medicine
Assistant Clinical Professor, Department of Medicine,
University of Nevada School of Medicine
is the book about achieving optimal health and weight that the scientific
community has been waiting for; the "Gold Standard" via
which all other diets can be judged. Dr. Fuhrman takes the latest
scientific information from thousand of research studies and puts
together the most effective and healthiest dietary approach possible.
Everything else is just second-rate. All health professionals must
read this book. I apply Dr. Fuhrman advice to my own life because
it not only makes scientific sense, it works!
Medical Director: STD Center for Excellence @ Montefiore Medical
Assistant Clinical Professor of Medicine: Albert Einstein College
Assistant Clinical Professor of Ob/Gyn: Albert Einstein College
Consultant: NYS Department of Health
a great piece of work. Dr. Fuhrman has painstakingly taken the time
to wade through the ever burgeoning mountain of evidence which proves
that the American diet and many physician supported fad diets are
not only unhealthy but are a contributing if not the direct cause
of our enormous public cardiovascular and cancer problem. His references
are excellent and exhaustive. As individuals and as a nation we
cannot ignore this book. Dr Fuhrman, I commend you.
J Warren, M.D.
Fellow American College of Surgery
Fellow American College of Orthopedic Surgery
Meridian Hospital, NJ
Fuhrman's book is a world of nutritional wisdom. He has illustrated
a comprehensive familiarity with the world's scientific literature,
weaving in his extensive clinical experience and insight that is
must read for every physician in America. Dr. Fuhrman offers new,
more effective approach to the treatment of various diseases and
safe and effective methods of prevention. I recommend everyone remember
his health equation and follow it for life.
S. Fine, M.D.
Champlost Family Practice, PA
a diet book that looks at the science of eating right in an accurate
fashion. Most diet books have little basis in proven physiology.
Dr. Fuhrman's book, Eat to Live deals with why we gain weight, how
to lose weight, and how stay thin and healthy for life, and he backs
it up with real scientific data. All controversy ends after you
read this book. It will be the final word in diet books and the
one I recommend to my patients.
Thomas Davenport M.D.
Massachusetts General Hospital Fellowship/Harvard University
Microsurgery/Aesthetic Surgery Fellowship/Memorial Sloan Kettering
Webster International Fellowship/Interplast
to Live" is a comprehensive, valuable, scientifically focused
contribution empowering nutrition knowledge and a healthier life.
B. Esselstyn, Jr., M.D.
Preventive Cardiology Consultant
Cleveland Clinic, Cleveland, Ohio
Fuhrman comes from a practice of medicine with an excellent knowledge
of nutritional science. He has superbly bridged the gap between
the highly technical world of science and he real world of everyday
health practice. This book is both readable and reliable.
Colin Campbell, Ph.D.
Jacob Gould Schurman Professor Emeritus of Nutritional Biochemistry
Cornell University-Division of Nutritional Sciences
to Live" by Joel Fuhrman, M.D. is a landmark publication, a
gimmick-free guide to the food and exercise requirements for a robust
life. Introducing the key notion that healthy eating begins with
the understanding that Health=Nutrients/Calories, Fuhrman explores
all of the virtues of a plant-based diet. The book is meticulously
referenced and includes irrefutable evidence that vegetables and
fruit, rather than grains, starches, and animal foods define the
basis of good nutrition. Fuhrman deftly exposes the high protein
and "blood type" diets currently popular, and includes
case studies of the gratifying responses of his own patients to
his simple food and exercise recommendations.
Hawaii Permanente Medical Group, Emergency Department
30 years in practice of Emergency Medicine
To Live" is the best diet book I've have ever seen. Over ten
years as a vegetarian and I wish I could have read a book like this
when I started down this road. My advice is to buy the book, read
it, adopt the plan and enjoy life as it should be, I am.
Past President International Vegetarian Union
Past President EarthSave International
Author Mad Cowboy
To Live" is outstanding, clear, accurate and helpful. If you
want or need to lose weight, this book will be of enormous practical
value to you, showing you exactly what to do to become trim and
healthy for the rest of your life. There are a lot of weight-loss
books out there that aren't worth the paper they're printed on.
This is the rare and priceless exception. It's a jewel. Get it.
You'll be very glad you did.
Author, The Food Revolution, and Diet For A New America
write a great and informative book on the cutting edge of health
care, one that can really help people, it would lake pioneer doctor.
the nature of 'Eat To Live' whose author, Dr. Fuhrman, is a hundred
years ahead of his time. Fortunate is the reader who happens to
come across this book . He or she walks under a lucky star!
A. Alterwein, M.D.
Gynecologist/Obstetrician 35 years
Lifestyle And Wellness Physician
Medical Health Publications Author and Video Producer
Fuhrman's new book gives us the nutritional roadmap to optimal health.
His information is painstakingly researched and supported with over
500 references to articles from scientific journals, yet he presents
the results with an easy to follow style which everyone can understand.
He honestly states the facts and educates us to make the food choices
which will help us overcome disease and regain health. The diversity
of delicious recipes and unlimited portion sizes offer practical
examples of how we can implement this plan in the real world to
get reliable and long-lasting results. This book marks the beginning
of a genuine, scientifically-based, health
National Health Association
been a cancer surgeon for the past 15 years and legions of patients
under my care have asked, "Doctor, what do I eat now that I
have been diagnosed with cancer?" The real question they were
asking was, "doctor, how do I use food to help regain my health."
Intuitively I knew that food was medicine, but wanted supportive
information that had undergone rigorous scientific documentation
and was "new age" in its perspective and passion. My readings
spanned the gamut from the dogmatic anecdotal accounts of self-healed
evangelists and raw foodists to the writings of inflexible, pedantic
laboratory scientists,. Still I was unfulfilled. Finally I found
Dr. Joel Fuhrman's book, "Eat to Live" and immediately
knew I was in a sacred avante garde stream of information regarding
food and chronic degenerative diseases. Simply an awesome piece
of work, which fills the gap between the ivory tower based nutrition
research, which is difficult for the average person to interpret
and the unsubstantiated claims of new age proponents of nutrition.
For me this is a book that dropped out of heaven.
P. Parham, M.D.
Professor of Gynecologic Oncology
Avon Scholar for Cancer Control
University of Alabama Comprehensive Cancer Center