Weight Loss – the Solution
The solution to losing weight is to eat a whole-foods, plant-based diet, coupled with a reasonable amount of exercise. It is a long-term lifestyle change, rather than a quick-fix fad; and it can provide sustained weight loss while minimising the risk of chronic disease.
So says Dr T. Colin Campbell, in‘The China Study’, the most comprehensive study of nutrition ever conducted. (BenBella Books 2006).
Okay. What does a whole foods plant-based diet look like?
It means eating lots of complex carbohydrates: – wholemeal or whole grain breads, whole wheat or gluten free pasta, rice, fresh fruits and vegetables, beans, peas, lentils, soya and chickpeas, green leafy vegetables, fresh fruits in season, dried fruits like figs, dates and raisins, seeds (pumpkin, sunflower, sesame, linseeds, hemp seeds) and nuts ( not roasted or salted) – almonds, Brazil, walnuts. You may have noticed that these foods are all plant-based. Cook using coconut oil, which does not degrade with heat.
Reduce or eliminate red meat, processed foods, dairy ( milk, cream, cow’s milk cheese, butter), soft drinks, sugary snacks and coffee. Dr Campbell recommends that you particularly reduce or eliminate cow’s milk products. Try substituting them with goat’s milk cheese and yoghurt.
Fermented milks like probiotic yoghurt and kefir are more easily digested, and can be made with soy or nut milk.
And aim to get out walking each day for at least 20 – 30 minutes.
I promise you that you will feel fuller for longer, be less inclined to snack, and will very soon begin to have more energy, feel less bloated, sleep better and have fewer headaches or other aches. Try it and see!
Note: If you still feel bloated, you may have some food intolerances. If so, make a note of which foods make you bloated. I offer food intolerance testing.