At Spatz Medical, we are constantly focused on providing our patients with the most up-to-date initiatives to help them lose weight. In recent years, there has been a massive debate over the idea of veganism and the plant-based diet. We feel that it is important to share all sides of the story with our patients, allowing you to make the ultimate decision along your weight loss journey. So, let’s dive right in and see what a plant-based diet is all about!
First and foremost, if you have yet to read Dr. Michael Greger’s How Not To Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease, it’s a fantastic book with some genuinely incredible data.
As a physician, author, and the man behind the popular NutritionFacts.org, Dr. Michael Greger provides an incredible blueprint for how to better live your life.
Let’s face it; we’ve all tried a diet at some point in our lives. Whether it’s the Miami Diet, KETO Diet, cutting out gluten, or trying a 3-day juice cleanse, we’ve all tried to do something about our unbalanced and unhealthy diets. Now, think to yourself, would we be so obsessed with our diets if it wasn’t a big deal?
Recent research has shown that the leading cause of premature death is one’s diet. So, as it turns out, it’s the food we’re eating is causing us harm.
What if there was a solution to this problem? You have Dr. Michael Greger to thank for that.
In his incredible book, Dr. Greger outlines his heavily studied method for elongating your life – turning to a plant-based diet. In fact, not only does he expand on how changing your diet can help you live longer, but he explains how you can improve your quality of life as well. By using scientific data to cut through all of the untrustworthy dieting advice, Dr. Greger provides a step-by-step actionable plan to turn your life around.
Here are a few major takeaways from the book:
Poor Diet, Big Problem
One of the book’s main aspects is to point out a problem that the medical industry often ignores – diet. While it may seem like we live longer, we are still dying of chronic disease instead of old age, chronic diseases caused by our unhealthy diet.
Dr. Greger points out in his book that studies have shown that the “American” diet causes chronic diseases in one’s old age. The study was conducted on Japanese-Americans who transition to an “American” diet consisting of dairy, meat, eggs, and processed foods. When converting to the “American” diet, those in the study were at risk for a heart attack at the age of 40, compared to their counterparts in Japan, who are only at risk for a heart attack at 60.
Additionally, Dr. Greger uses his book to show that changing one’s diet can be more effective than medication for chronic diseases. In the specific example, a study was cited where a man with heart disease was transitioned to a plant-based diet, only to find that his heart disease has reversed!
It’s Not Just The Diet, But What’s In The Diet
Now that you’re up to speed on a plant-based diet’s overall benefits, let’s discover what exactly the diet should consist of.
First, Dr. Greger points to fruit as being a super important part of your plant-based diet. According to the book, you should have four servings of fruit in your diet, one of which being berries. There are immense benefits to fruit, like improved lung function, limiting cell damage, and even reducing inflammation. However, an essential part of your fruit serving is your berries, as the antioxidants found inside are necessary for immune functioning and cancer-fighting abilities.
Now, don’t forget about those veggies! Dr. Greger maintains that vegetables are an essential part of your diet, as they keep your cells healthy over time. Additionally, eating your vegetables can aid both lung and liver functioning and your ability to battle cancer.
Other than fruits and veggies, you should make sure to include these foods in your plant-based diet: nuts, seeds, whole grains, legumes, beans, and herbs.
Don’t Forget About Exercise
While adopting a plant-based diet will have you reaping benefits into your old age, you should include exercise in your daily routine to gain the most from your lifestyle changes.
According to Dr. Greger, you should be engaging in 90 minutes of moderate exercise or 40 minutes of intense exercise every day. You can reach these goals by walking, jogging, biking, weight lifting, or even playing outdoor sports.
Don’t be worried – if this sounds intimidating to you, just start by walking. Dr. Greger points out that just walking every day can reduce your mortality rate by 24%!
Try It For Yourself
Dr. Greger’s book, How Not To Die, helps introduce the masses to major issues plaguing our society today. Our culture turns directly to medication in times of struggle, whereas just changing your diet can not only reduce your risk for medical issues but even reverse your symptoms of chronic diseases. Remember, if you haven’t yet read Dr. Michael Greger’s book, you’re missing out. Read his book, and begin improving your life today!