The plant-based diet | Michael Greger, MD, | TEDxBismarck

Surely, if there were some safe, simple, side-effect-free solution to the obesity epidemic we already know, oh, I'm not so sure, it could take an average of 17 years before research findings are translated into practice. daily clinic to take one. example that was particularly poignant for my family's heart disease, dr. Dean Ornish and his colleagues demonstrated decades ago that our leading cause of death could be reversed with

diet

and lifestyle changes alone, but almost nothing has happened. Even now, hundreds of thousands of Americans continue to die needlessly because of what we learned decades ago. which was a reversible condition.

With my own eyes, my grandmother was cured of her terminal heart disease by Nathan Pritikin, one of Dean's predecessors, using similar methods. At 65 she was given better medical advice, but thanks to a healthy

diet

she was able to enjoy another 31 years of this. planet until the age of 96 to continue enjoying his six grandchildren, including me, so if indeed the cure for our number one killer could be lost in some rabbit hole and ignore what else there could be in the medical literature that could help my patients, but he just didn't. I don't have a corporate budget to drive promotion.

Well, I've made it my life's mission to find out why I became a doctor in the first place and why I started a non-profit site called Nutritionfacts.org. Everything on the website is free, there are no ads. no corporate sponsorship, strictly non-commercial, not selling anything, simply presenting it as a public service, as a labor of love, as a tribute to my grandmother, new videos and articles almost every day on the latest in evidence-

based

nutrition, what concept, okay, what does it mean? the science program is the best way to lose weight if you want testimonials and before and after photos you have come to the wrong place I am NOT interested in anecdotes I am interested in evidence when making decisions such as life-and-death important in terms of what to feed ourselves and our families, then there is really only one question: what does the best balance of evidence available at the moment say?

Well, look, I mean, with enough portion control, anyone can lose weight or lock someone in a closet, even force it. To lose as much body fat as you want, chaining someone to a treadmill could have a similar effect, but what's the best weight loss regimen that doesn't involve calorie restriction or exercise or a felony? I have examined the medical literature in every way. randomized controlled trials and the most successful strategy to date is a whole

plant

food diet the most effective intervention ever published in the peer reviewed scientific medical literature a whole

plant

based

diet that works better than anything else studied today I want That is, we've known for over 40 years that those who predominantly consume plants weigh on average about 30 pounds less than the general population, but you don't know if it's the diet itself until you put it to the test in 2017.

A group of Researchers in New Zealand published two large studies, a 12-week randomized control trial in the region with the highest rates of obesity, the poorest region in the country, in which overweight people were randomly assigned to standard medical care or biweekly classes that offered advice and encouragement to low fat diets focused on fruits, vegetables, whole grains and legumes, which is beans, peas, lentils and that's it, it was just empowerment with knowledge, no meals were provided, people were simply informed about the benefits of a plant-based diet and were encouraged to know it. Incorporating it into their own lives there were no significant changes in the control group, but the plant-based intervention group, even without portion restrictions, were able to freely eat all the healthy foods they wanted and lost an average of 19 pounds by the end of the study. three month study.

Look at 19 pounds of respectable weight loss, but what happened next, I mean, at the end of those 12 weeks, the class was suspended and no further instructions were given. You know, the researchers were curious. Do you know how much weight the subjects had regained after being released from the program? study, so after six months everyone was invited to return to receive the relief. The plant-based group had left the three-month study 19 pounds lighter, but at 6 months they had only lost about 27 pounds, and improved even more. The plant-based group felt so good physically and mentally. He had been able to stop so many medications that he continued the diet on his own and the weight had continued to come off.

What happened about a year later, even in studies that last a whole year where people you know get like a pig, particularly the ones who train all year long to keep it, you know, by the end of the year and the Initial weight loss in the first months tends to drag after the general study. lasted three months, but then it ended, everyone who had been randomly assigned to the plant-based group not only lost dozens of pounds, they kept them off, not only did they lose more weight at 6 and 12 months than any other comparable trial which was carried out months after the study.

He was already on a whole food plant-based diet and achieved the greatest weight loss ever recorded compared to any other similar trial published in the medical literature. You can read Bray's case study record for free on Nature.com. Slash Slash in utd 20 173 or simply point your phone's camera at the screen and select the QR code. Any diet that results in a reduction in calorie intake can result in weight loss. You know, losing weight isn't so much the problem, the problem is keeping it off and that's a key difference. between plant-based nutrition and more traditional approaches to weight loss is that people are encouraged to eat ad libitum, meaning you can eat as much as you want, no calorie counting, portion control, just eating, the strategy is to improve the quality of food instead of restricting it. the amount of food if you put people on a diet full of fruits, vegetables, whole grains and beans, they need out loud as much as they want, they end up eating about 50% fewer calories than they would otherwise, how Can you keep people satisfied by eliminating thousands of calories? of your daily diet by eating more high-calorie, low-calorie-dense foods—vegetables, fruits, whole grains, and beans—and fewer calvin-dense foods, which means cheeses, sugars, and fats, but it may not just be the On the calorie side of the equation, those who eat more plant-based products appear.

To effectively burn more calories while sleeping, the resting metabolic rate of those already plant-based may be 10% higher or more, a metabolism boost that can translate to burning hundreds of extra calories a day without doing anything by eating. floors. based on you burning more calories just by being alive by simply existing, so it's no wonder why those of us who are more plant-based tend to be leaner, you start filling your diet with real foods that grow from the earth and the pound should fall off naturally , taking you towards your ideal. weight, if there was one tip that best summarized my recommendations for losing weight, it would be a disaster to consume calories, since animal cells are covered only by easily digestible membranes that allow the enzymes in our intestine to release calories effortlessly in a On the other On the other hand, let's say that plant cells have cell walls made of fiber that acts as an indigestible physical barrier, so many of the calories are trapped.

Processed plant foods. Fruit juice. Sugar. Flour has had its cellular structure destroyed, its cell walls opened, and its calories are free for the taking, but if you eat structurally intact plant foods, chew as much as you want, you will still end up with calories completely encapsulated by fiber, which which then mitigates the glycemic index. The impact provides sustenance to your friendly flora, activates what is called the ileal pause, which reduces your appetite and, frankly, eliminates the calories trapped at the other end, so, in short, try to make sure that as many possible amount of calories is contained in its proteins, its carbohydrates and its fat. cell walls, in other words, from intact plant foods, that's what nature intended to happen millions of years before we learned to sharpen spears and grind grains, boil sugar cane, our entire physiology is presumed to have evolved in the context to eat what the rest of our cousins ​​of the great apes eat plants.

The Paleolithic period, when we first started using tools, only dates back about two million years. We and other great apes have been evolving since the Mayans seen here are more than 20 million years ago, so for the first 90 percent of our hominoid existence. Our bodies evolved primarily from plants, no wonder then that our bodies developed five times better on the diet we were designed for, so maybe we should go back to our roots, okay? I have a few minutes here. What about the ketogenic diet? Know? Body fat loss actually slows down when you switch to a ketogenic diet because your body starts cannibalizing its own protein just by looking at the bathroom scale, even though the ketogenic diet would seem like a huge success: losing less than a pound a week with the normal diet - boom three and a half pounds within seven days after switching to keto, but what was happening inside their bodies told a totally different story.

On the ketogenic diet, their rate of body fat loss was cut by more than half, so most of what they were losing was just water, but they were also losing protein. They were also losing lean mass. This may help explain why the leg muscles of CrossFit practitioners following the ketogenic diet can shrink by up to eight percent in two months. Weight training is supposed to make your muscles bigger and not smaller. If ketogenic diets worked, the goal of weight loss is not to fit into a slimmer coffin. People whose diets even tend to trend that way seem to live significantly shorter lives;

On the other hand, even the tendency to eat healthier plant foods is associated with living longer going in the opposite direction, starting more plant-based but then adding meat to your diet at least once a week may not only double or triple your chances of diabetes, stroke, heart disease and weight gain, but it may also be associated with a three-point-six risk. one-year drop in life expectancy from no meat to eating meat only once a week or more Low-carbohydrate diets have been shown to impair arterial function and worsen heart disease; On the other hand, whole food and plant-based diets have been shown to actually reverse heart disease. that's what Ornish and Pritikin use, so what appears to be the most effective diet for weight loss turns out to be the only diet that has been shown to reverse heart disease in the majority of patients and my grandmother didn't have to die like that , maybe not. one's grandmother has to die like this, if all that is plant based it could reverse the number one cause of death for men and women, it shouldn't be like this by default to prove the opposite and the fact that it can also be so effective in the treatment of detention.

The author reversing leading causes of death like type 2 diabetes and high blood pressure seems to justify the plant-based diet. Simply overwhelming, only one diet has been shown to do everything that a diet focused on whole plant foods, so we don't need to mortgage our health to lose weight the healthiest diet also seems to be the best diet for weight loss after all the loss Permanent weight loss requires permanent dietary changes I am a healthier habits just have to become a way of life and if it is going to be for life you want it to lead you to a long life fortunately the best diet program for weight loss weight also turns out to be the safest and cheapest we need for a longer and healthier life, thanks