Kickstart Your Health
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With a 21-Day Weight Loss Kickstart, in just three short weeks you’ll get fast results: drop pounds, lower cholesterol and blood pressure, improve blood sugar, and more. Dr. Barnard will teach you how to make the best food choices and get your body on the fast track to better health.
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Kickstart Your Health
- 1. A New Approach to Food and Health Neal Barnard, MD President, Physicians Committee for Responsible Medicine Adjunct Associate Professor of Medicine George Washington University School of Medicine
- 2. A Lesson from Japan
- 4. Diabetes Prevalence in Japan In adults over age 40: Prior to 1980: 1-5% Kuzuya T. Prevalence of diabetes mellitus in Japan compiled from literature. Diab Res Clin Practice. 1994;24 Suppl:S15-S21.
- 8. Rising Fat Intake in Japan Fat (grams/day) 60 50 40 30 20 10 0 1955 1965 Murata M. Am J Clin Nutr 2000;72(suppl):1379S-83S. 1975 1985 1994
- 9. Falling Carbohydrate Intake in Japan Carbohydrate (grams/day) 430 400 370 340 310 280 250 1955 1965 Murata M. Am J Clin Nutr 2000;72(suppl):1379S-83S. 1975 1985 1994
- 10. Overweight and Obesity in Japan Prevalence in Men % % % % BMI 25-29.9 BMI ≥ 30 % % Yoshiike N. Obes Rev 2002;3:183-90. Yoshiike N. Asia Pac J Clin Nutr 2002;11(Suppl 8):S727-31. %
- 11. Diabetes Prevalence in Japan In adults over age 40: Prior to 1980: By 1990: 1-5% 11-12% Kuzuya T. Prevalence of diabetes mellitus in Japan compiled from literature. Diab Res Clin Practice. 1994;24 Suppl:S15-S21.
- 12. A Lesson from the U.S.
- 13. U.S. Per Capita Meat Intake (lb) 2004 201.5 lb 220 200 2010 188.8 lb 180 160 140 1909 123.9 lb 120 100 80 (Includes red meat, poultry, and fish) 60 40 20 1900 1920 1940 1960 1980 2000 Source:US Department of Agriculture, Economic Research Service, http://www.ers.usda.gov/Data/FoodConsumption/FoodAvailSpreadsheets.htm#mtpcc, accessed August 15, 2009.
- 14. U.S. Per Capita Chicken Intake (lb) 2006 60.9 lb 60 2010 58.0 lb 50 40 30 1909 10.4 lb 20 10 0 1900 1920 1940 1960 1980 2000 Source:US Department of Agriculture, Economic Research Service, http://www.ers.usda.gov/Data/FoodConsumption/FoodAvailSpreadsheets.htm#mtpcc, accessed August 15, 2009.
- 32. Adventist Health Study – 2 60,903 participants, aged ≥30, enrolled 2002-2006 Tonstad S, et al. Type of vegetarian diet, body weight and prevalence of type 2 diabetes. Diabetes Care 2009;32:791-6.
- 33. European Prospective Investigation into Cancer and Nutrition (EPIC) N = 37,875; aged 20 – 97; enrolled 1993 - 1999 Spencer EA, et al. Diet and body mass index in 38,000 EPIC-Oxford meat-eaters, fish-eaters, vegetarians, and vegans. Int J Obesity 2003;27:728-34.
- 34. Weight-Control Study 64 women Moderately to severely overweight Post-menopausal
- 36. Weight-Control Study Low-fat vegan diet No exercise 14-week study
- 37. Typical Day’s Meals Breakfast Blueberry pancakes or Oatmeal with cinnamon and raisins Half cantaloupe Rye toast with jam Lunch Chunky vegetable chili Garden salad with sesame dressing Snack Banana Dinner Lentil soup with crackers Linguine with artichoke hearts and seared oyster mushrooms Steamed broccoli
- 38. Weight-Control Study Low-fat vegan diet No exercise 14-week study
- 39. Weight-Control Study Low-fat vegan diet No exercise 14-week study → 13 lb average weight loss in 14 weeks Sustained weight loss for 2 years
- 40. How Does It Work?
- 41. Fiber Tricks the Brain Fiber tells the brain you’re full.
- 45. Getting the After-Meal “Burn”
- 57. Fat in cells slows your after-meal calorie burn.
- 62. Getting fat out of cells boosts your after-meal calorie burn.
- 64. Body Weight P-value < 0.0001 Am J Health Promotion, In pre
- 65. Waist Circumference P-value < 0.001 Am J Health Promotion, In pre
- 69. Beginning a Healthful Diet Step 1. Check out the possibilities
- 71. Healthy Breakfasts • Cinnamon Raisin Oatmeal • Blueberry Pancakes • Hot Whole Wheat with Dates • Breakfast Scrambler • Fantastic Fruit Smoothie • Whole-Grain Bagel with Jam • Swiss Style Muesli • Slow Cooker Whole-Grain Porridge • Orange-Pineapple Crush
- 72. Lunches and Dinners • Chunky Vegetable Chili •Chuckwagon Stew • Seitan & Mushroom Stroganoff • Portobello Mushroom Steaks • Oven-Barbecued Tofu Steaks • Roadhouse Hash • Sweet & Sour Tempeh • Southern Beans & Greens • Seitan Cassoulet • Mandarin Stir-Fry • Stuffed Vegetable Rolls • Zucchini & Herb Calzones • Chili Bean Macaroni
- 73. Italian Cuisine
- 74. Mexican Cuisine
- 75. Chinese Cuisine
- 76. Fast-Food Options Veggie delight Bean burrito, hold the cheese
- 77. Beginning a Healthful Diet Step 1. Check out the possibilities Step 2. Do a 3-week test drive Optional: Use transition foods
- 80. PCRM.org
- 81. PCRM.org
- 83. PCRM.org
Notas del editor
- Age-Adjusted Prevalence of Diagnosed Diabetes per 100 Adult Population, by State, United States
- We saw no change in body weight in control group participants, but an average of 11 pound weight loss in participants in the vegan group. 16 control-group participants began the optional program initiated at their site. These participants attended an average of 46% of meetings and lost a mean of 9 lb. Attendance was significantly correlated with weight loss (r = -0.61, P = 0.01). Of participants who attended >50% of meetings (n = 8), mean weight loss was 13 lbs.
- As you would expect, waist circumference also decreased in the vegan group – about two inches smaller (or X cm).