Updated: Jul 14
It's no surprise that everyone looks for a quick and easy fix for weight loss, without exercise or difficult dietary changes, so it is also no surprise that the new weight loss drugs Wegovy and Ozempic are making a killing in profits. This aim of these drugs is to reduce appetite and increase insulin production to lower blood sugar.
What is surprising is that physicians recommend these drugs even to obese children when the effect on weight loss is very modest. And once the drug is stopped the weight is typically regained. The drugs have unpleasant side effects and are contraindicated in pregnant women. But then again, perhaps it's not so surprising since physicians are beholden to the drug companies.
If you are one of those looking for easy weight loss, instead of looking to a weight loss drug, why not try the WHOLE FOODS plant-based diet. I emphasize whole foods because even a plant-based diet that consists of processed simple carbs will not give you the results you desire. A plant-based diet that includes whole foods - vegetables, fruits, whole grains, nuts and seeds without added oils, refined sugar or processed ingredients can provide results for weight loss that are superior to any drug. And there are no side effects or contraindications. In addition to weight loss, there are beneficial effects for Type 2 diabetes, cardiovascular health, reducing the risk for cancer, and improving energy levels and mood. Plant-based eating will help you get healthy and lean with less inflammation.
Do you have a good idea of what exactly is a whole food? Take a look at this:
The answer is that all these foods are free of animal products (plant-based) but not whole and will not help you lose weight and improve your health.
So what type of foods are included in a diet of only whole foods that are plant-based?
If you stick with fruits, vegetables, whole grains and legumes with the occasional small amount of nuts and seeds you cannot help but lose weight. Use lots of herbs and spices for flavor. Avoid all oils (yes, even the revered olive oil is simply all fat without much nutrition). Also avoid food additives, and "vegan junk foods" (potato chips, dairy-free ice cream, vegan cookies, white bread, french fries, vegan frozen entrees, soft drinks, and candy).
Here is a sample of what a typical day might look like (click on the image for recipes):
Oatmeal with berries, banana, chia and flax seeds for breakfast.
Lentil Tacos on oil-free corn tortillas for lunch.
Fresh raw veggies, fruit, whole grain oil-free crackers, and oil-free hummus for an afternoon snack.
Lasagna made with brown rice noodles and a side salad for dinner.
A whole foods, plant-based diet is not difficult to follow. You will not be hungry as these foods are loaded with fiber which is very filling. You can begin with my one week meal plan and then grab some of these cookbooks to go from there. You will also find lots of recipes on this website as well as meal ideas. Check out this article to find out more about what a whole foods, plant-based diet can do for you. I challenge you to try this way of eating for one month and see if you don't lose weight and feel great! Enjoy the journey!