Forks Over Knives Plan (book)

[Dr Robyn]

Forks Over Knives Plan by Alona Pulda, MD and Matthew Lederman, MD

Humans and their domesticated pets are the only earthly creatures that suffer from being overweight and obese… in spite of the fact that we’re also the only creatures who practice portion control. (original idea from Doug Lisle)

Doctors are focused on fixing the indicators of disease and not the disease itself

A whole-food, plant-based lifestyle can give you the freedom to avoid unnecessary procedures, ineffective treatments and expensive pills. The power is in your hands!

Don’t just how to feel better. Plan on improved vitality, vibrancy and pretty much disease-free living.

The solution may seem shockingly straightforward and mind-boggling. But it really is this simple. Whole-food, plant-based lifestyle based on fruits, veggies, tubers, whole grains, and legumes. Excludes (or minimizes) all meat, dairy products, eggs and highly refined foods (bleached flour, refined sugar, oil)

Don’t try to live on only leafy veggies! We are not rabbits!

Never think about single nutrients. Real food is a whole package and therefore a whole nutrient profile.

Counting calories is not fun and it doesn’t work!

Societal obesity is not because people are less disciplined. Instead the food supply is more concentrated and calorie-dense.

There are four primary needs that need to be met for any lifestyle change to work. Order them from most important to least important:
Being healthy
Finding it pleasurable (does it taste good)
Being easy
Being accepted by others

Rather than thinking about all the things you can’t have, think about ALL the things your CAN have!

Don’t assume that every little thing (getting a headache, tummy-ache, etc) is a sign that this lifestyle isn’t for you. The pills and potions many of us take have horrible side effects and marginal benefits. The only way to fail at this lifestyle is to give up.

Try to avoid drinking calories (liquid calories are processed anyway). They don’t have the bulk to fill you up. Even smoothies when blended all the way smooth will not be as satisfying.

The “package” of animal products is harmful and makes us vulnerable to chronic diseases. We don’t need to risk these things to get enough protein.

Eating whole-food plant-based 10% of total calories will be from protein

Attempting portion control is a primary reason for failure of most diets. This is NOT a diet.

Osteoporotic bone fracture rates are HIGHEST in countries that consume the most dairy and animal protein.

Yo-yo diet = do the same thing over and over expecting a different result.

You should not feel deprived. There will be a period of “neurological adaptation.” Your brain and taste buds are used to be over stimulated by unhealthy, unnatural foods. We have to allow time to overcome that addiction.

A convincing case has never been made that we need concentrated amounts of omega-3

Salmon – 40% fat. 2/3s of which is nonessential, no use and harmful in high amounts.

Portion control and restricting calories is not a war you will win. Your body just down regulates to your new normal (lowers metabolism)

“Eat less” and “exercise more” are not consistent with a sustainable lifestyle.

Hunger outside of meal times = eat the right kinds and amounts of foods for meals and between if need be.

Whole-food plant based = not worrying about individual nutrients, not worrying about protein/carb/veggie templates, not worrying about portion control, not being deprived

75-80% of calories will come from carbs

Whole foods (UNrefiend carbs) do NOT cause diabetes or make us fat

Studies show an inverse association between consuming whole grains and weight gain

Whole carbs are the best energy source. Our bodies have evolved to metabolize them very efficiently (They DO NOT make us fat!)

Whole foods also contain protein, essential fatty acids, vitamins and minerals in just the right balance. We don’t have to think about it.

Sugars in whole food are not a problem. It’s a problem when it’s taken out of it’s natural package (the whole food) and then used in excess (packaged foods)

There are no health-promoting benefits to alcohol. Optimum health would be to not drink.

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