eat to live

Because I am getting so many questions lately about how I eat the Nutritarian way and how to get started changing your lifestyle and your health, I thought I would make a separate tab with how I approach Dr. Fuhrman's 6-week plan to kick start weight loss and to greatly improve your health.  I suggest to all that you purchase Dr. Fuhrman's book Eat to Live to fully learn about the details of this the Nutritarian lifestyle and why it is the superior way of eating to gain excellent health.  If anyone has additional questions that I don't answer with the information below, please feel free to email me at amysnutritariankitchen@gmail.com

Dr. Fuhrman's 6-Week Eat to Live Program (The Rules Amy Follows)

  • Unlimited (relatively)
    • raw vegetables
      • eat in unlimited quantities
      • goal: 1 pound daily
      • includes, but not limited to
        • green lettuce, kale, collard greens, snow peas, bell peppers, raw peas, cucumbers, sprouts, carrots, tomatoes
    • steamed or cooked vegetables
      • emphasize green vegetables, as well as non-starchy vegetables
      • goal: 1 pound daily
      • includes, but not limited to
        • string beans, broccoli, artichokes, asparagus, zucchini, kale, collards, cabbage, brussels sprouts, bok choy, okra, swiss chard, turnip greens, escarole, beet greens, spinach, dandelion greens, broccoli raab, cauliflower, eggplant peppers, onions, mushrooms
      • especially include onions and mushrooms for their disease preventing and anti-cancer properties (the onion also adds a lot of flavor, and cooked mushrooms have a great texture)
    • beans or legumes
      • goal: 1 cup daily
      • eat some beans with every lunch (it slows digestion to keep you fuller longer)
      • includes, but not limited to
        • chickpeas, black-eyed peas, black beans, cowpeas, green peas, lima beans, pinto beans, lentils, red kidney beans, soybeans, cannelloni beans, pigeon beans, white beans, navy beans
    • Fresh fruit
      • goal: at least 4 daily
      • no fruit juice (except for salad dressings and cooking)
      • frozen fruit is ok, but avoid canned fruit (get unsweetened if you must)
      • dried fruits off limits for 6 weeks (dried fruits aren't bad for you, they are just more concentrated calories that can often be overeaten)
      • try exotic fruits, and a variety of fruit daily
      • includes, but not limited to:
        • apples, apricots, bananas, blackberries, blueberries, clementines, dates, figs, grapefruits, grapes, kumquats, mangoes, melons, nectarines, oranges, papayas, peaches, pears, persimmons, pineapples, plums, raspberries, starfruit, strawberries, tangerines, watermelon
  • Limited foods
    • whole grains and cooked starchy vegetables
      • goal: no more than 1 cup (1 serving) daily
      • includes, but not limited to
        • butternut squash, acorn squash, corn, potatoes, rice, cooked carrots, sweet potatoes, vegetables, cereals, quinoa, barley, oats, brown rice, yams, pumpkins
    • Raw nuts and seeds
      • goal: no more than 1 oz daily
      • eat only raw unroasted and unsalted nuts and seeds
      • includes, but not limited to
        • almonds, cashews, walnuts, pecans, hickory nuts, macadamias, pistachios, sesame seeds, pumpkin seeds, chia seeds, flaxseeds
    • Avocado
      • goal: no more than 2 oz daily
    • Ground flaxseed
      • goal: 1 Tbsp daily
      • had many added health benefits
  • Off limits
    • dairy products
      • including low- and non-fat diary
      • milk, cheese, yogurt, etc
    • animal products
      • including lean meats and fish
      • eggs, red meats, poultry, fish, shellfish
    • between-meal snacks- between meal snacks don't allow your body to leave the food digestive stage and enter the catabolic when toxins are removed from your body and fat is used as an energy source
    • no fruit juice or dried fruit
    • added oils
  • other tips
    • spices, herbs, and condiments
      • use all spices and herbs, except salt, sugar, and sugar replacements
      • pickled foods should be avoided
      • try for condiments that are low in sodium (<1 mg sodium per calorie)
    • eat only when you are truly hungry and not just feeling crappy from the catabolic detoxification stage
    • stop eating when you are no longer hungry
  • 10 summary tips for the six-week plan
    1. Remember, the salad is the main dish.  Eat it first at lunch and dinner.
    2. Eat as much fruit as you want, but at least four fresh fruits daily
    3. Variety is the spice of life, particularly when it comes to greens.
    4. Beware of the starchy vegetable, but eat starchy vegetables before grains.
    5. Eat beans or legumes every day.
    6. Eliminate animal and dairy products.
    7. Have a tablespoon of ground flaxseed every day.
    8. Consume nuts and seeds in limited amounts, no more than 1oz/day.
    9. Eat lots of mushrooms (as replacement for meat), and add onions to foods for fast flavor.
    10. Keep it simple
      • breakfast: fresh fruit
      • lunch: salad with beans, more fruit
      • dinner: salad with two cooked vegetables, fruit dessert
Below is a small version and a large version of the background that I often use for my computer when I am following the Six-week E2L Plan.  Please feel free to click and drag to use it yourself!

80 comments:

  1. Thanks for this breakdown...makes it so much easier to understand.
    One thing that differs here though is on the Dr. Oz' show, Dr. Furhmann said we were allowed 10% of others including meats, dairy and eggs. So i was just wondering.
    Plus i dont see carbs here, does that mean none at all? Not even whole grain or wheat bread? I'd die without bread.

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    1. I emailed you about my explanation, but thought that I should also comment on here in case someone else had the same question:

      The 6-week plan as shown on my blog is how I follow Dr. Fuhrman's Eat to Live 6-week start program, in which I eat a Vegan Nutritarian diet. Small amounts of animal products are allowed on Dr. F's Non-vegan Nutritarian plan as well. As he said on the Dr. Oz show, you may have up to 10% from unhealthful foods such as processed sweeteners, white breads or pasta, meats, dairy, and eggs. For the best weight loss results I would suggest 0% from this category, that is why it is not listed on my 6-week rules.

      Carbs such as breads are just fine to eat. They would fall under the "whole grain" category. Just make sure that you get whole wheat/grain breads that have the first ingredient in them as a "whole grain flour" and not just "wheat flour". Also, I would recommend only one serving per day (or 1 cup) of grains or starchy vegetables (this includes bread). I count two slices of bread as one serving.

      Best, Amy

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    2. Should bananas be limited to 1 per day since they are high in carbohydrates?

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    3. Wow, this sounds exactly like what I need. I'm very discouraged by my current weight. In two years since starting grad school I've gained 25lbs. No matter what I tried, it just has not worked for me. I have three more weeks to go. I am ready to lose the stress and get rid of these extra pounds.

      My plan is to begin the five day diet cleans today. Then, do the six weeks eat to live plan. The non-vegetarians version.

      Please wish me well.

      Louisa C.

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    4. FoodMed, I didn't see your comment till just now, but for others reading through comments, I thought I would answer your question. I always consider bananas under the fruit category, but I make sure to include other, more water-based fruits and berries besides bananas.

      Louisa, Good luck to you!

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  2. This really helps. I have the book and it wasn't clear for me but now that I've seen your breakdown, I can understand what the book was going for.

    Today is my 2nd day on E.T.L.. I have found (because of my hypoglycemia), that I need about 2-3 Tablespoons of beans before I eat fruit for breakfast. If I don't I feel weak and tired. I tried the raw food diet for 2 months and was tired and weak all the time. I like how Dr. Fuhrman explained that some people don't do well on a raw diet. I was one of them.

    I'm so glad we're allowed beans on this way of eating. I had a Dr. years ago tell me to do the beans first thing and it really helps.

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    1. I'm glad that my breakdown of E2L helped you out. I know I stick to plans better when I write them in an orderly list with measurements and do's and don't's.

      Beans can be your best friend! I know I would sincerely miss them if this lifestyle didn't allow it. I'm glad to hear you are feeling well and energized on the E2L diet. I know I would miss soups too much if I switched to a raw diet.

      Best, Amy

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    2. I am also a hypoglycemic. I started cooking my oatmeal (or other whole grain like bulgur or quinoa) with lentils.

      I love it and for the first time in years, I can make it from breakfast to lunch with no blood sugar crash snacks. I do sweeten with a small amount of dried fruit, but it takes very little to taste yummy. I have it with fresh fruit - I shoot for 2 different kinds. Best.Breakfast.Ever.

      I got this idea from Susan at Fifty not Frumpy.

      I also did not do well on a completely raw diet. But I am easily 60 - 70% raw now and am having no problems at all. Its the whole cooked foods that I am eating, I think.

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  3. I've been doing the ETL for 4 days now and haven't lost a single pound???
    What am I doing wrong.

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    1. Congrats on starting E2L! As I emailed you to explain in greater detail why you haven't lost any weight, I will keep this comment brief. A lot of people's bodies react differently and at their own pace to changes. It might take time for your body to adjust, particularly your digestive system, to the Eat to Live lifestyle. Give it some time (at least 6-weeks) and don't lose faith. Even if you aren't losing much weight to begin with you are still giving your body loads of wonderful nutrients to make it healthier. Concentrate on getting healthy and the weight will start to come off before you know it! Good luck, Amy

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  4. I am waiting for the book (library waiting list) so I appreciate the plan you shared...I will try to get started while I wait for my turn with the book...I really am looking forward to feeling great!
    Thanks Amy :)

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    1. Good luck to you. I hope the book gives you a bit more clarification than my quick explanation! -Amy

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  5. Very interesting. I'm going to buy this book and try to "eat to live", although I know, it won't be easy... Recently I have red "The China study" by T. Collin Campbell, saw "Forks over knives" and also bought the book. I think tak I'm ready for changings. Thank you for this blog :-)

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  6. Amy, would you happen to have a copy of your menu that you used for 6 weeks? And recipes if required? Love your site!

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    1. I am also wondering this. If you have an actual menu plan that you used, I would love to see it!

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    2. I'm sorry to Gma2Lydia and Martianne, but I don't currently have a meal plan worked out as an example that I use while on the E2L plan. When I do it, I often don't have a daily plan set up other than knowing that for breakfast I eat fresh fruits, lunch is a salad with beans and a healthy dressing, then dinner is usually a grain or starchy vegetable with cooked greens. Perhaps in a future post I can help the two of you out with a week's worth of an example meal plan. Sorry it is not already available!

      Thanks so much for reading! - Amy

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  7. Started ETL on Sunday and I'm loving it! This blog is a godsend! I was an Iowagirleats blog follower (still love her just can't eat like that right now) and am glad I found a replacement!

    Considering I'm a cancer survivor (9 years now) I want to eat for health. That said, I need to lose probably about 30 lbs and I'm already down three since Sunday. Just wanted to send a thank you for the information and ideas!

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    1. So wonderful to hear that you are enjoying ETL, and I'm happy that my blog can be a good resource for you! I'd love to hear how things go as you progress, and as always, please feel free to email me at amysnutritariankitchen@gmail.com if you have any other questions. Thanks for reading, Amy

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  8. Is it limited to 1 cup of beans a day? What if you wanted to eat more? Also, I seem to remember somewhere that you could have oatmeal in the morning?

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    1. The recommendation is for at least 1 cup of beans per day, but feel free to eat more! Beans will help you feel satisfied for longer. Be careful with too many beans at first though, many who are not used to eating that much fiber find themselves a bit gassy.

      Yes, oatmeal in the morning can be a good choice. The "keep it simple" tip above is just an example of how I generally try to eat in a day. Keep in mind that 1 cup of oatmeal will count as your grain/starchy vegetable for the day. I personally like to save this for dinner time, but whatever works for you! :)

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  9. I also had a question about the limited items, should you just pick one from the list and the limit it, or can you eat the 1 oz nuts, 2 oz avocado, etc all in one day? It seemed like a lot if you did eat all of that.

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    1. Hi, so about the limited options. You could eat all of that in one day.... If you want to. I have gone through a day when I was able to eat all of the raw veggies, cooked veggies, fruit, beans, and unlimited items, but it is rare. Concentrate on first getting through all of the unlimited minimums before moving on to the limiteds. I think of the limiteds as there in case I want a bit of guacamole on a salad, or perhaps a nut based dressing. Good luck!

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  10. Hi, I just found your blog and find the above very helpful. Today is the start of week 6 for me and so far I've lost 22#s. I have been stuck at 22#s for the last 4 days and am not sure why. Any ideas? Also, today I made THE BEST garbanzo bean soup I've ever tasted (I would love it even if I wasn't on a diet), but I think I went way overboard and over ate. It is just beans and lots of veggies but still concerned. It really is the best thing I've eaten in 5 weeks though. I will be following your blog going forward. Thanks. Theresa

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    1. That is wonderful! This stop in dropping weight also happened to my mom when she first got on E2L. She stayed at one weight for two weeks, then continued to drop right after that. Maybe it is just your body catching up to how healthy you are getting!

      I would also suggest that you might continue to lose more if you pay good attention to your hunger signals and try not to snack between mealtimes. Sometimes for me, I find that after a while I start adding in more nuts, seeds, or avocados than I probably should.

      I would love to hear about your garbanzo bean recipe! Please feel free to email me anytime at amysnutritariankitchen@gmail.com

      Thanks for reading and good luck!

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    2. Would you mind sharing your garbanzo bean soup recipe? Thanks!

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  11. I am going to start this after I get my veggies.
    What do you put on your salads? I limit my use of vinegars.

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    1. I have a bunch of nutritarian-friendly salad dressing recipes up in my recipe tab, or if you do a google search for "plant-based salad dressings" you should find plenty to try. One of my favorites is Chef AJ's take 5 salad dressing that only has water, lemon, miso, dejon, and date syrup. Good luck!

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  12. Thank you Amy! I'm on day 4 of ETL and your breakdown really helps put it all together. I was wondering about the fruit juice. I've been juicing kale, apple, mango and lemon as a bedtime snack. Do you think that's ok? I can't find anything in the book about it.

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    1. Beth, very sorry it took me so long to answer you back, and I'm not sure if my answer will be relevant or helpful a few months later, but for those readers that are looking through the comments:
      Dr. Fuhrman does not recommend fruit juice during the first 6-weeks of ETL. One reason is because most people's version of juice pre-ETL is the sugary processed crap that you find in most grocery stores. A second reason that I would deduce is that he wants you to eat all of the fiber found in whole foods so that your body get's accustomed to the volume of food. He wants your to be feel full and satisfied on whole foods, while keeping your caloric intake naturally low. I would especially not recommend drinking even freshly juiced produce before bedtime. Sleep should be a time of fasting when your body detoxes, and hitting your stomach with concentrated nutrients and sugar would not be the best idea.

      Hopefully this helps! Please let me know if you have any other questions.

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  13. I too would love some salad dressing ideas. Ive been "watering " down my goddess dressing with almond milk, but was hoping to switch to a no oil dressing. I don't like fruit dressings, and the few E2L dressings I tried just didn't taste good :(

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    1. Please check out my nutritarian-friendly salad dressing recipes in my "recipe" tab. :)

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    2. One of the absolute BEST and most simple dressings I've found only has 3 ingredients in equal measure - so depending on the amount of dressing you want/need, use equal measures of:

      Stone ground mustard
      Unseasoned Rice Vinegar
      Light Agave Nectar

      WOW - you will LOVE it! I actually use a bit less of the lite Agave Nectar than the other 2 ingredients and it's wonderful.

      Try it - everyone in my family loves and requests it! :-)

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    3. This is a great substitute for goddess dressing. It has tahini in it which is fattening but feel free to moderate how much you put in. I think this tastes like a vegan Ceasar dressing: http://blog.fatfreevegan.com/2007/01/susans-lite-goddess-dressing.html

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  14. Thanks a lot. I have the Book but I was unable to follow it till I found this. This really helps. Thanks

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    1. Glad to hear my breakdown was helpful. It always helps me to read through and remind myself of my goals. Thanks for reading!

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  16. Girl, I"m glad I found you..! October 2012 I was faithful to ETL for about 6 weeks and lost a ton of weight (and felt awesome) but have long since fallen off the wagon. I need to get back on it and am excited to peruse your blog. Thanks!!

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    1. Let me know if I can be of help! Getting "back on the wagon" can be hard, but it is SO worth it! - Amy

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  17. I'm so excited to try this out! I'm trying to do this at college in a dorm so its been pretty tricky to make it work but I hope I can stick with it! I'm hoping making a blog like this one will inspire me to keep going :)

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    1. Good luck on eating Nutritarian in a dorm! Hopefully they have a salad bar... that will be your lifeline! I'm not too far out of my college days and I remember not having too many healthy choices while I was in the dorms my freshman year. That was before I became nutritarian, so I don't know what I would have done! Good luck!

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  19. You rock, Amy. I come back here every once in a while to keep me honest. I've had terrible sleep and shoulder pain problems since the new year. There's nothing like lack of sleep and pain to derail an otherwise awesome food plan. I don't know why the wrong foods help so much, but they do. I'm just about back on track now and ready to start my nutrarian ways again. Thanks for your inspiring (and helpful) blog.

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    1. I'm so happy to be of inspiration to you! Remember that a healthful diet will only help those aches, pains, and sleep problems. If you put healthful food in, you will get healthy throughout. Good luck!

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  20. Hi Amy, Thanks for this blog to ask questions about ETL. Here is mine: I started the ETL diet exactly 2 weeks ago today. I am in my early 50's and only have that last 10-15 stubborn pounds to lose. (I always have trouble on any diet losing that last 10 pounds.) I have been following the diet to a "T" except I still have one cup of coffee a day. Unfortunately I've only lost 3 pounds in 2 weeks. Could it be because of the one cup of coffee??? Also, my stomach is VERY bloated. Do you think its the beans and fruit? Do you think that will subside if I keep going? Any advice you have would be helpful. Thanks :) -A from NY

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    1. Hi Andrea,

      Thanks for your questions, and I would be happy to give you some ideas and advice from my research and experience. I know those last dozen pounds or so are difficult to lose. Keep in mind that if you are in your 50's when your hormones are changing (I hear from my mom that it is "loads of fun" ;)), your body may be better at storing fat rather than losing it as rapidly as you have before. Also recall when it was you may have gained those extra pounds in your life. If they have been clinging to you for over a decade, they won't want to go away in two weeks, unfortunately!

      Knowing this, however, don't give up! When starting a nutritarian diet, it takes time for your body to adjust and really reap all of the benefits of a high nutrient diet. May I ask what your diet was before starting ETL? If you were eating a more healthful diet before switching to ETL, your body may lose weight a bit more slowly than if you were to switch from a SAD (Standard American Diet) to ETL. This is because ETL wouldn't be as much of a shock to your system to start losing weight if you were already eating fairly healthily.

      Some other questions I may have are: How much water are you drinking? Are you getting some form of exercise on a regular basis? Being properly hydrated as well as regularly exercising your muscles and heart can do wonders for getting you over that weight loss plateau.

      As for having a bloated stomach, this may be because of several things (note that I am not a doctor and if you feel that your bloating is abnormal, please consult a physician). (1) Salt. Excess sodium in our bodies cause us to retain water and/or make us constipated, which may explain a bloated abdomen. (2) Your gut bacteria. Depending on your previous diet, the bacteria in your stomach may not be used to such a high fiber diet, causing it to make excess gas, giving you that bloated feeling and more than usual flatulence. Or (3) Snacking between meals. Dr. Fuhrman on the 6-week ETL rapid weight loss plan recommends not snacking in between meals. This is because our body moves between two phases of digestion. The first is when you are actually digesting the food you have eaten in order to use its energy, and the second is after digesting food and our stomachs are empty and our bodies essentially clean house. If you keep a more constant stream of food going it, it is a lot harder for your body to keep up with digesting a more fibrous diet constantly.

      In the end, my advice to you would be: drink plenty of water, get regular exercise, watch your sodium intake, give your gut bacteria time to adjust, and limit snacking between meals.

      Please let me know if you have any other questions I can help you with, and thanks for stopping by!

      Amy

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    2. Is vitamins and probiotics recommended on this plan?

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    3. Louisa, The only vitamin NEEDED on a nutritarian diet is B-12. One capsule daily should do the trick, although it takes a long time (7 years I think) for our bodies to use up our reserves of B-12.
      If you have a hard time digesting the added fiber, probiotics wouldn't be a bad idea at first. I don't take them regularly, but do if I come down with a stomach bug or something.
      I would also suggest consulting with your doctor and getting blood tests to see if you have any vitamin deficiencies.

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  21. Wow, Amy! Thanks! That was very helpful. Before I started ETL I wasn't eating a SAD diet. I was eating gluten-free. I had also tried a macrobiotic diet but didn't like that so much. I really like the ETL diet. I feel good and energetic on it. My skin looks great too. I'm going to stick with it. The bloating has gotten a little bit better from when it first started so I'm assuming my body is adjusting. (I never ate this many beans or this much fruit before, haha!). I will drink more water, watch my snacking between meals and keep up on my exercise. (I do yoga and walk everyday). Thanks again for your advice. I'll let you know what happens. :) -Andrea

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  22. know what helped me with bloating (on any diet, for that matter) is combining cooked food with raw. That is, when I eat a raw salad, I put a little cooked califlower or broccoli in it. It doesn't have to be hot but it helps. I also put a little vinegar or your dressing on and let it sit a while before eating. I make my salads night before and it works perfect. All of this helps the lettuce to soften (not wilt) just slightly, making digestion much easier.

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  24. One of my favorite ETL dressings is what I call Orange Balsamic Vinegar Dressing. Just 1 T of 100% orange juice concentrate (I keep a can in the freezer and just scoop out what I need), 1 T Balsamic Vinegar, and about 1-3 tsp of Nutritional Yeast. It has quite the zing and is delicious!

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    1. What a great idea! I will have to give that one a try sometime soon. Thanks for sharing :)

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    2. How important is nutritional yeast in this recipe? Will it make a great difference if I omit it?

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  26. I'm starting today..I will let you know how it works out!

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    1. Good luck! Please feel free to email me if you have any questions I can help you with!
      amysnutritariankitchen@gmail.com

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  27. Does the measurment for cooked greens and beans come before or after cooking? A pound of raw spinach that is then cooked is quite different from a pound of cooked spinach.

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    1. I count the pound of cooked vegetables generally before I have cooked it. I like to chop my veggies next to my kitchen scale and I keep adding until I have reached a pound, then I know how much I should strive to have. Once cooked, the veggies might weigh a bit more do to whatever sauce or water you add to it.

      Cooked vegetables can also be eaten in a soup. For this, I just estimate about how much I have consumed. Remember to spread your cooked vegetables throughout the day if you can, like having some steamed broccoli with lunch, then have the rest of the veggies at dinner.

      Also remember not to eat until you are uncomfortably full! 1 lb of raw and 1 lb of cooked veggies is something to strive for, but not to force on yourself if your stomach is full!

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  28. Hello Amy!
    Im going to start it this monday, I only need to loose like 13 pounds, how much weight should I expect to loose the first two weeks?
    Thanks

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    1. Hi Lilian! Good luck in starting ETL! Everyone is different depending on what type of diet they are switching from and how much weight they have to lose in general. From your Google profile, it looks like you are fairly healthy and in shape to begin with, so you might lose less than someone who is 100 lbs overweight. In two weeks, following this diet, you might expect to lose anywhere from 3-8 lbs. (Please note that I am not a doctor or nutritionist, and this is just what I have seen from experience!)
      Feel free to email me if you have any questions or are not losing the weight like you think you should, I might have some insights. :)

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  29. Hi I started ETL 3 days ago. My big question is can I do unsweetened almond, soy or coconut milk? I like to put it in fruit smoothies. Or whip coconut creamer into whipped cream.

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    1. I consider plant-based milk replacements to be okay on the ETL 6-weeks, but use your judgement not to go overboard. I would definitely stick with an unsweetened version as well. Be careful with using coconut milk in the can. It is meant for cooking, and not as a milk replacement, so it tends to have more calories and fat than a regular plant-based milk.

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  30. Thanks Fuhrman for sharing this diet plan with us and yes its important to follow rule properly because prevention is the better then cure.

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  31. Hey Amy! I have recently started eating to live and have already lost a few pounds. My big weakness is coffee, so I am allowing 1 cup a day. Will that hinder weight loss much? Secondly, what about using stevia? Its natural, but will using it in place or other sweetners prevent weight loss?

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    1. Hi Badger,
      Thanks so much for your question. Personally, I avoid coffee like the plague because even decaff makes me feel off and antsy. That being said, if 1 cup of coffee gives helps you to stick to the plan, use it for now. However, keep a few things in mind...

      Caffeine is a stimulant that can often cause you to feel hunger cravings before you naturally would, leading to eating more and more often, which may hinder your weight loss. The caffeine can also get in the way of feeling/learning when you feel true hunger, as opposed to toxic hunger.

      Coffee is a natural diuretic (will make you urinate more and dehydrate easier), so make sure to compensate with plenty of water. It also has the tendency to make your body more acidic, so to balance and alkaline your body, try having some water with lemon or apple cider vinegar during the day.

      As for stevia, I know plenty of people who use some stevia to sweeten beverages and foods and use weight on ETL just like others who don't use it. Personally, if I have any form of concentrated sweetener, whether is is zero calorie or not, it triggers a craving in my brain that wants more sweet, which usually leads to foods I shouldn't be eating. Just pay attention to how your body reacts and act accordingly.

      Best of luck!

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  32. hi amy i am starting ny eat to live diet tomorrow may 25. i have 75 lbs to lose that i gained in the last 5 years going through menapause and being on med for panic attacks...i am used to eating something before bed. can i have a cup of soymilk with unsweetened cocoa powder and stevia to satify the late night munches. i cant sleep on an empty stomach.

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    1. Hi Carrie,
      Good luck on starting ETL! If you have 75 to lose, I could not thing of a more healthful and delicious way you could do it than becoming a nutritarian. Indeed, menopause can make it tricky to lose or maintain a healthy weight. On top of that, panic attacks don't make it any easier. I had a series of panic attacks that I went through last year, that were thankfully resolved with nutritional eating, vitamin supplements, and meditation.

      As for eating something before bed, I would always recommend at first eating your three main meals a day and not snacking in between, because this gets your body better in touch with your true (not toxic) hunger signals. If you feel that this is needed to not go to bed on an empty stomach, I would suggest going with a whole food, rather chocolate and stevia sweetened soy milk. Perhaps you can try some blended frozen bananas that are like ice cream, or some apple slices with a nut butter.

      Another suggestion may be to drink a large glass of water in the evening, rather than resorting to snacking. Most importantly, make it work for you. If you won't eat well for the rest of the day if you don't have a small healthful snack at night, then make the compromise and eat healthfully all day long with a small snack.

      Good luck!

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  33. Thank you for posting this, Amy! I am impressed.

    I started the 6 week challenge yesterday. I ate everything on the list and was completely full even at bedtime. I don't know how people eat that much food. Dr. Fuhrman recommends only eating until satisfied and not snacking between meals. I definitely over did it (lesson learned). But will I ever be hungry enough to eat this much? If I don't eat it all am I missing micronutrients my body needs? Should I eat smaller meals and have a snack if I get hungry? What's the best approach. I usually workout each morning. Yesterday I didn't workout. I'm sure that could make a difference.

    Again, thanks! I want to do well and lose these stubborn 20 pounds.
    Cassandra

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    1. Hi Cassie,

      When you really follow the rules, you can end up eating quite large quantities! The best advice I can give you is to listen to your body's signals. Most people when they first start the ETL lifestyle have withdrawal hunger symptoms from their previous SAD diet, so Dr. Fuhrman has designed this way of eating to allow you to eat large quantities to feel satisfied while you are detoxic from your old diet.

      If you are feeling too full after eating meals, don't force yourself to keep eating more than you desire. Just make sure to eat the Unlimited foods before eating the Limited foods. So, even if you can't eat large volumes, your meals should still start off with raw and cooked vegetables and beans/legumes before moving on to the starchy vegetables and grains, nuts/seeds, and higher calorie dense foods.

      If you normally workout in the morning, that may alter your daily caloric needs as well. The goal is for you to be more in-tune with your body's needs that you end up naturally consuming just the right amount of food while focusing on nutrient density to nourish, detox, and heal your body.

      Good luck with those last 20! A lot of us are in the same boat as you!

      Amy

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  34. Thanks for posting this, Amy. The chart was a good way to double-check my sense of Fuhrman's plan. I'm probably in a very low percentile, but I've been following E2L for the past two weeks and haven't lost an ounce. I'm currently 155 and would like to lose 15 lbs. Is it possible that being this close to my goal makes the whole thing slower? Or maybe just that I'm 65 and have a slower metabolism than others on the plan? Any hints would be welcome!

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  35. Amiable articles and the blogs really helped me a lot, thanks for the valuable information.
    zelenina

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  36. Hi Amy!
    ...having a little trouble posting this. Anyway, I'm confused about the term "6 week plan" what happens after the 6 weeks? isn't this a lifetime plan?

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  37. An important topic-I'm so happy to see it addressed. Thanks for these weight loss information. Mylifecare offers weight loss diet that facilitate and support your journey to weight loss. Our weight loss foods are rich in dietary fiber that will keep your full longer time.

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