Nutritarian Diet: End of Dieting
A Nutritarian Diet is found in the book, The End of Dieting, where Joel Fuhrman, MD, explains why you will never need to diet again.
Dr. Furhman is a board-certified family physician who specializes in preventing and reversing disease with optimal nutrition. He is also a New York Times bestselling author of several diet and nutrition books including Eat to Live.
The End of Dieting teaches readers important principles about nutrition, health, and weight loss. Joel Furhman delivers a straightforward plan to help you achieve – and maintain – your ideal weight without ever dieting again.
Nutritarian Diet Basics
Never Diet Again promotes a style of eating it refers to as “nutritarian”, which refers to a high nutrient density diet.
When you starting eating healthful, nutrient-dense foods you provide your body with the vitamins, minerals and phytochemicals it needs. Your food preferences will also transform as you begin craving foods that will support your health.
You will feel satisfied as you lose weight because the foods you eat are rich in nutrients, yet low in calories.
Says Dr. Furhman,
“Superior nutrition will transform your body and put an end to food addictions and cravings once and for all.”
Health Benefits of a Nutritarian Diet
A Nutritarian Diet not only enables you to stop dieting for good, it can also produce a complete health transformation.
- Slows down the aging process
- Helps repair cells
- Reduces inflammation
- Assists the body to eliminate toxins
- Controls appetite
- Suppresses food cravings
- Prevents and reverses disease
The Truth About Nutrition and Health
The End of Dieting outlines what it claims are three irrefutable facts about health and food.
- Vegetables, beans, seeds, fruits and nuts are good for you.
- Excessive amounts of meat and other animal products cause disease.
- Eliminating refined carbohydrates will support sustainable weight loss and overall health.
Dr. Fuhrman supports his statements with up-to-date scientific research highlighting why he recommends a whole food, plant-based diet.
However, it isn’t necessary to become completely vegan to follow a Nutritarian Diet. If you don’t want to give up meat completely you can include small portions and still benefit from a nutritarian diet.
Six Guidelines for the Nutritarian Lifestyle
- Eat a large salad every day as your main dish.
- Consume at least half a cup of beans every day.
- Have one large serving of steamed green vegetables a day.
- Females should eat at least 1 ounce of nuts and seeds a day and males at least 1.5 ounces.
- Mushrooms and onions should be eaten every day.
- Eat three fresh fruits a day.
End of Dieting Foods
The End of Dieting recommends eating the following foods:
Arugula, parsley, kale, bok choy, broccoli, cabbage, watercress, onions, garlic, mushrooms, tomato, chickpeas, black beans, lentils, berries, apples, avocado, coconut, almond milk, walnuts, chia seeds, flaxseeds, hemp seeds, sesame seeds, oatmeal, brown rice, whole wheat bread, quinoa, balsamic vinegar.
Sample Meal Plan
Mixed Berries and Greens Smoothie
¼ cup raw almonds
Baja Mango Black Bean Lettuce Wrap
Flax and Sesame Crackers with Avocado Pumpkin Seed Salsa
Salad with assorted vegetables and Pistachio Mint Dressing
Bean Pasta with Cauliflower in a Garlicky Walnut Sauce
Vanilla Coconut Nice Cream with fresh or frozen berries
Costs and Expenses
The End of Dieting: How To Live For Life retails at $14.05. It is also available in audio book version for $21.77.
- A whole foods, plant-based diet can prevent of a wide variety of common health problems.
- A Nutritarian Diet offers an alternative to pharmaceuticals for the management of chronic health conditions.
- Based on the latest scientific research.
- Does not require calorie counting.
- Offers a simple menu plan for dieters who don’t want to spend a lot of time in the kitchen.
- Individuals who don’t wish to become vegan can include small amounts of animal products in the diet.
- Readers will probably have to give up some of their favorite foods.
- A Nutritarian Diet May require more time for planning and preparing meals.
- Very difficult to eat out and stay within the program guidelines.
- Most people experience detox symptoms during the first week as the body adjusts to a new way of eating.
- Can take time to get used to the flavor of meals that don’t contain added salt and oil.
Requires a Dramatic Lifestyle Shift for Many
The End of Dieting introduces readers to the health and weight loss benefits of a Nutritarian Diet. Following the initial adjustment period cravings and hunger are eliminated resulting in effortless weight loss.
This program will appeal to highly motivated individuals, especially those wishing to overcome personal health challenges. It requires a dramatic lifestyle change, with the potential to reverse disease, along with being effective for weight management.
By Mizpah Matus B.Hlth.Sc(Hons)
- Fuhrman, J. (2014). The End of Dieting: How to Live for Life. Hay House UK.
- Liu, R. H. (2003). Health benefits of fruit and vegetables are from additive and synergistic combinations of phytochemicals. The American journal of clinical nutrition, 78(3), 517S-520S. abstract
- Riboli, E., & Norat, T. (2003). Epidemiologic evidence of the protective effect of fruit and vegetables on cancer risk. The American journal of clinical nutrition, 78(3), 559S-569S. abstract
Last Reviewed: March 29, 2021
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