I

THE COMPLET E CUID E TO A D OP TIN C

A HEALT HY PL A N T B A S E D D IE T
r54 I]ECOMINCVECAN

-I

VECANFOODCUIDE
DAlr \ PLA\ loR Hl al lH\ EarlNc

Cetat least
30 filirvtes
OtHrt EssrNrt:s
iotl/ce! :
oJPhysical
acltDtty OMFGA 3 FATTYAC :
Vrr,rlttr | :
eacbday.
VITA\I,\ I'

BEANS& BL.,\
SoYNIILK
FoRnFIED
ALTLRNÀ
& ALTERNATES -i
2-3 sel1::+
6-8 seryings

FRir
VECETABLES
2 or (
3 or more -tt
sen r_rati
se11ings

CRAINS
611
servings

cacholthe lood groups

'Ert a vrriety offoods Éorn
other Iluids eachday
' l)rink 6-li gi.rscsolrvrrer andror o
. lle moderrte h vour innke ofconcerrrratedfats,oils' and :rddedsugrr'

AiL 4hr nE'| R'lntul ûlrnrsr't

e 2t)AAu rntr \hlttt Brttdr Dl,tr Dtt;t1 bn^d'
n rl !,bll/l,{ Cr', Srr'rÙDr' rtd
Fn,r, B...niing!tgtrù

.\'
i1-
 VECAN FOOD CUIDE 155

VeganFootl Cuitle
Ddiry Pldt fot Hedhlry Eatihg

IDF m.
F( cxûple,
n.$ in itinrs dlou'Jatdifemc\ h bal, :i:. ddùt rtl:, ûtd rgt.
alb d"d hr dtli* re.!k ne.l .fit{ rtùns:, l'"sû, not d.tirt !.q'h ûad flô|..

What CotfL\ A! A Sming?

a- ..
choov n|itlf whok gtaiu,
1 oz (28 g) reaù{o-eat ceFal cood eunpies aÉ b$wn rne,banen
% cur cookedsnnN, cereal,or tas? quiroa, hillet, ôI\, ùhètrt rnd kmut
beries, s wdl rs slble gnnr bErds
1 or (28 d othù gn pmdrds

% ctrp (120 ûn) rqettrbles Edt d uù|. o.fcolotfll @g4ldbl.t.

lNlude nù 'otietr
veseFbles each dq, Geen
%.ùp (180 nn) vegetablejui.e rcseûblcs,Ê gftt sôur.€soffohrei
nDy prôvidc .tr]ôun rool

1 mednùnrpple.brnina,onn€s.pear s.fut dt Nloiùût oJttik, ifttdiar

L. thoie fth in ùitdnin C.
: ! :;_trll
-' z .ù p (1 8 0m l ) i atj ui .e Vitâùln C ri.h sourccsâre ciûus
frrns. sûàsbe.ries,hei, grau, !apa,€,
canmoùpe,ano ùraùgos.
: I ::- 1{p
1 cup (240 ûLl)cookedLe$,Des(beàns.leùtils, Foî nrxituatu bùdt,.dt d uid, t4i!,
rf th6c ubtein+Lh [ood|.
% cup (120 nl) firm totu or Èml)eh Eating vcg.tâbles or frults thâr ale
t,
1 le^ins \rggle ner( (1 btrrgû ô. r'icnci, high in vnàmin C aloDg with these
-* foods ilcress ircn rbsorptjot. Nuts
::_ -tr:
3 Tlxp (,15ùJ) nut or seed bùtter aùd seedsprclide viFmin E and
', . (60 d) nuts & seeds
2 ps (180 nn) so]lnk

% cup (120 ûn) foîiiied soFnlk
n cup (60 nJ) câlcnrm{et totu
14cu! (120 nl) .rlcium fo.tified oruisejrne
7i cuf (6rl nn) xlnond\
lTbsp (45 nn) rlùônd butù
1 .!p (2,10ùl) cooked,or 2 cups (.180!n)
nw, ol llsh câldum sFens, (Lne, colLrrds.
chinese grens. bmccoli, okF)
1 cùp (240 !ù high-calcnnn be.ns, (i.e. so-v,
whte. ùa!1: Creat Nonhenr, bltrck tunle belnt
1,1cu! (6arnn) dry hllkl setr$rcd
i Tb\p (15 ù,1)bh.t{rtrp molâses
Gel to ktuw Nû rdLirn tout .!!
Mrn_v of thesc fôod.{ dôûb]e âs servings
firn drc Bctrû ând Beàn Alternate
gmup d thevesebble srcu!.lnclude
.rtnnD{rh liiod\ $ith everyneal.
Foodsshouldp'ovide at lea{ 15% ôf
the I)v ter se.vingtu bè lncludcd àsâ
sening in thn grô|P. (laa sening prc-
ljdes l0% ôf the DV us€ 1% seriùss.)

Pnf nllentiot 1oth6. iflpôtraû

serins =1 6F flrx oil,.1tsf.rrcla oi1,l l bsp
Thc bcs soure of o!reeâ-3s for rcgms
n ûÀ on Use rD srlad dresing. and ot
Fortiicd fôôdsor supplerlenbsupp\aq 2.4 brked Fobtoes,vesetabÈs, dd gÈiffl
nrs (aduLh)i2.6-2.8 ùrce/day (pÉgnrrr and l,ook for foods fôrti6ed with vibru
lâdatLo!)r 0.9 1.8 m.s,'lây (.hi\lÊn) Br2. (Rcd StdVegetârrn Support
aFû tlLhiL on arrtus, Fôrnulâ nuûrtiotrl n a good
^o,t
Sunshincor tortilied tood or supplenerB sup- '€a$
p\ing 5 ùrg /dry utàmin Dr (1! mcs /dry lf\o! doùt get enoughsuffh'ne, b€
51 70 15 mcg 70+ yeâr) sre t(r get vitùn]. D, frclr foods or
'tsr
156 VEGAN
BECOMINC

N^ PRACTICA L P OINTE RS Pen|,1

;hr*{-*rdÉ-.{sæ'
using dre
Thcse pncrical pointerswill help vou plar an ercellent vcgandiet .t
VegânFood Gujde:
. Eat a wide varieryoffoods lbm eachfood group in theveganFood Guide'
Varietyhelpsto ensuresuûcient nutrients,phvtochemicals' and Êber'It also
mâkesyour mealsa whole lot nore interesring!
. Be Dro<lerate in your intake of concentratcdfats' oils' and addedsugrrs'if
used.Thesefoodr aregenerallvrich in caloriesbut poor soulcesofnutrients
valuable
Excessiveintrkes of fat ând 5ugâr wi[ cmwd out foods that oÊ'er
nutrients.
. Get âr least 30 minutes of phvsical activity eâcb dry Phvsicrl activity' whilc
heal'h'
nor a compon€ntof"diet;'is centralro eneryvbâlânccand overâll
. Drhk 6 to 8 glasses ofwater and other ltuids eachdâv Fluidssuch âswâte!
Mrnv
vegetableor Êuitjuices, and heÈrl rearhelp to uratutâingood hcâlth
ofthese beverages provideadditionalphvtochemicrls'vitamins'and minenls

M EA L A N D ME N U P L A NNINC USING THE VECAN

- n F O OD C U ID E
rh.--"-_.-æ.*

Sonple1,600-4,000CalotieMenus
Whar
Now tharyou arefamiliarwith the loo<1guide,let'sput it to practi'Tl us€
neeù Ô:
follows :re four menu pl:ns with câloric levelsdcsignedto mcet the
peoplewith varying energyrequirements

. These menus can be easilyadâpredro suit vour personalpreferences13

adjusredto include siightlygreâteror lesse nrouns ofcalories'
.Yoù'tl notice that iI a well-desigaed'nutritiomlly completemenu'therei û'r
a lot of room for e*ras that provide caloriesbut litde elsr' Thn 15r''
whether youte 61lorving a vcan diet or not lfvou havea higher rcm-rr
tcvel,you can add oils (rpproximarelv45 câloriesper teâspoon)and tr{4
(1s caloricsper teâspoon)
. Using ready to-eat and conveniencefoods tendsto ren t in increas'dro'il-
um intakes.Tô decrease sodiurn,balancevoùr overalldiet with nore --c
basicfoods.tn the nutritionàl ânatvsesof thesemenusthâr is pro\1'à
page 161,the anal'sisis done using tbc first oPtion in c$e! where
menu irenrs âre listed.
 FOODCUIDE
VFC]AN 157

I ,60 0 ( Al oRlEM L\ u
l'.tfL.tjt tholeindiùd"dlswlrcatulndll i ttdtsr aid rclatirellind.lire,
Jor thov u,ln arc tryingtr,loscweight,ôrJi lP$ "obik leniors
..Sdr. ôo& n.,nJ.'!rr dr irùns n\ft thdùot?.laadrrotP.
'n
m. lôatli\ itdlitiz.drl4r n utu"..] iû th. \r.ondi\,tl gtory'
. R.r.nb 1ùintlrlt 6 tt 8 dq\ aJû'dkt dairy'thi\ ,xlr'18 h.ûrl tos dndjrn

royt s:afs

6
'l,l*t:l ,

1 ./2.10ûrL ..

lrl. Tlxp/22 r,L

*fitunn, B L i stltti'1by I'i.l'itl Coli Dttti"! d,tl titMitr D brJônû'tt

'.:||nitk
II
l
i
.:
CHAPTER
13
Ouerweigbt
I
,t
:I]i
$l
'ri!
4 umansrre remarkablveÉicierr annnal\.In our hunter-garherer

il drys,thâr cfiiciencvmeântsurvivâl.Todry,ânndstâbun.tânce, our

tr
&
fat-storing etEcienc,voften lcads to obesity* (severeov*
iveight). disease.and death. Indeed, obesity is nou considcredrhe second
leadrngcruseofdeath in North Amcrica. From 1950 to the nid-1990s, ovcr

ffi
weight incrcâscdiil)m 25% ro âlnrosr55%.Theùost rlramaricincrearervs in
the prer'.r1ence
ofobcsrtv during the lastdecade.Dr. ceorge Bla.kburD,\ïjde-
ly recognizedàuthoriw on obe\ity,sugecstcdthât bv 2025,ât dùs rfte,75% or
the North Anrcrican population would be ovcnveight."The State of the
World 2000 Repord' 0xl,rld lvalch Instùute)indicatedthat for thc firsr rimc

$
in historv as mrn,vpeople are ovenveighrasundcrfed 1.2 billion e:rch.

A DETERMINATION OF HEALTHFUL VEICHTS

tr
ffi
The nros accunte rvay of asscsingwhether or not you are ovenveigbtor
obcseis to calculrtehow much of ,vrur body neight is fat. Â body fit leveL
greaterthan 17% in mcn nn1 27% in \rorDen indicâtesovcm.cigbr,while â
bodv iàt le\€l ofgreater thrn 25% ù nrcn and 31% in wornen iùdicrtesobc!
t\r UrfortuuÈl)! gctttrrgaccuratebody fit rneaslrrcnrentscan be dillicult end
ffi costlrThrls,â sirrplc tûn cailedbody nnssirdex (BMI) is connnonly u5edlor

t cstimatingtotâl body "aatnes."lr is recommendedlor peoplebetrveenthc agcs

of20 rnd 65 yeàrs.and is not cor idered valid lor childrcr. pregnantor nurs
li
ing \\'onen, or fbr thosewrth very l:lrgemusclennss,sùch âswcight lilters or
l bo.ly burldcrs.ToÊnd your BMI,plot )our hci,tht and\l€ight on rhe BMI tâble
on the ne)it p.rge.
llMI doesûot fictor in musclcnrasr;tbus,peoplewidr l.rrgemusclemars
wi hâveâ high tsMI but low bo.ly f:t. ln âctdirion,
rery short people(lessrhan

*O,.wctrht= lt)% ûtra,.hedlthlhôtt wi.ghr:ObNq=7j% nbDr.hen|htb.df ÆUhL.

1

I
 !\ I R\I{/EICHT )07

::.i( 1J.1 Boll llldrs I er R.lati!. to Hti4hi dnd lN'cillù

:1i,:,ï
lt: :i::g
1i!l
li i:ri
2ù
22 ,1ri'
22 ll
il!a:
2) :ril:
2.1 ll
23
25
2i 26 t3
21 2- 2l 22
23 21

2l
27
2t
lzg

Undcstrndirg your llMl:

ii:t::lr::sÀ41:$$iiiiisli1&*iittleN'@4!!lri
BM I l9 219: Fl. t r k h f ù l\ e i g h t l ô r . k n r P e o F l .

BMI25-:9 9: Irllicit.\ ô!€s€rght

208 BLCONIlNCVECAN

; é!s5% ligbs

relativcto ther i:::

5 feet) nlâv have higher BMh tLrn Iould be cxpe'ted
than rvhat '
Theæ is also fâr grcrter vâriabiliryiû heâlthtulbodv rvcighrs
"ideals :1:
oûce rhought.A personmav be signific:rntlvl:rger thân curtnt
stilt be at a vcr,v "herlthful wcighf' tur dreir build'

Body Ftû Dlsftibution: "Peat" vs "Apples"

bÙt aLsotlr' ::
It is nor only rhc âûount of fat yotr carry thrt ùI€crshcalth'
hips ând buttoi':
nibution of.htr làt Women wpicallv cotlect lat in ùeir
often accumutatc:-
resultingin wbât we c.rll a "pear" shape'Men more
jn sith more àbd'::
arountl rheir bellies,resulting ân "apple" shapePeople
nal iàt âre at greaterrisk for herkh probienx asocirÈd Nirh obeslry
thc circu'j'-
The bcstway to determinevour bodv shapen to meâsure
hip rrtio (\I'ts'
ence ofyour ivaisr.r'r'hichis nore ùsetu1than rhc'natst-to
of grerter tl:': ii
as a marker of abdoniinalobesitvA waiil crrcunlèrencc
 OV E R \{ II(]H T 209

I.IIl rrr l D crri \ rsso.i i Lttd\\i th rrl

nrches (8u cxr) ill wolrrcrl ùrd -lrl inch'' i l
n,crerscd rrk of dirbttes. lLerrt drse.tlr'

Root Ltfthe Pnblctt

crLr'c'1bi tikifq h nrcn'enetgl thm
Tc.hti.:111\. oveNeiqht rù.1 obcnn rrc
ol foof
;; r'"p,r", .1""i." \uggedr tl'i tLre' trï' thc ffodu(t!
";. ùù crtrcrsc too liltlc ln ii'r'
s,rllpowu-ovi:nveiuht ;'eop1e ert too trrrrrh
, p ..p l . a o cat nl orc thtrn tl rùr P cotl c;(ùrrt crt l es\'
n e ' cssrrrl -v
" ' ," .,t" ' g l ' o r
to poLrr srlt on rhc *orur'l'
-..r; *.,.".
i,". t,t't- *inion servesonh
nr'rr tl-el
t". \egc rill (cslÙ'illh l legrnl lou
"." "' ".*'lsi't rre utrLrlll' lcan.:rncl sornrrtrcs
.t,""t.j L,' 1.r.,' borlr' Attcr r11 \egctrrirtrJ
or vcgu ir ùr ciiectit tLrtatrs or
doinright sknr r Whilc I v'gctrill '1ict
drtrc rrc
, .t,' ." ' i , hcrl thr bodv \\' ci ghr i of rLrl rr)pcopl e
" a ' ' .,i * " i ' ' u g '
rrrelr 1l)ir''l ofllie Problclrr fri\t1o
. g.'-r,,r"e, ff," re^on is thrt ioocl x
i ,,* ,.U ..^ ," --.," t, p s rchol osi crl l àctorsrre rl l i n\nùtrD t ' ori nbLrn)rs'
" n r1 lrd lit proccsrtg s-lstÙrrrstrn
hhcrent diiièrcù.'s in lrtrt nretrbolislr
rrc rcû\e but
**f botl-v *right' livoLL crt Irrcdcr'itclv rlrd
"ti".. "',.,5 "'f eincient boclv urd requit les
*i11 o,'t nrergbt. rou rrrrv hrve 1rr '\(cPuonrlh
gives r gfcrt {rrn\'rL :'d!ùr qe rn
ctcrg drrn thc rverlqe fernnr'_Ihrt -r<rr
dLlts
u,u.,-.'if,tn''.. fut rn times oi rbunclrrrcc voÙ need to b'
"uf'rrrumrch
ro l<rid cr"stile Nclght sxnr'
se t ('idr cxerci\e ùr'L encrgr rtrtrke
rnd
""", ,,,''.;."" .t :.r1 suptr sizurg it s e* to overmt
-";'""' ('jï"iorrs ilfc nrorc Nicleh enihble dnn
uriLlcrcrcrcjse\tgrn rncl vcge rllrn
lt rs er\\ to oçÙrnr'hrlgc whc| irc'od
crr, ùrth rL supermrrkets r cl restrLrrrtrts
tood t so .rtruûut ruLl trsn'
'' -i't,.^,."t lflorr getto
fes r hLrgcinpect on rour borlr serght
"1.;'r thè
".,^'l* nlosr of the d'r\: rlrd reh\ in iiortt oi
rncl i-rorrrl'ork in I crr' sit rt a dc\l<
itrretil'c liii'stvl' ls rt inllFrtrnt rorF
tclevision rt night. chùrces rre tl t lru|
tributor to rour overivcighr'
y,',,.,:eight srrugglcs rnrv hrvc rs "'uch ro Jo \\irh s'li rrcser\1rnolr ''s
l rrl J\\os co rfort' l t hes
$ i rh g e n tti c s o f e | \rrc n ttrc D i rooo rrdetS Lrdecs
l ronr rrtnLr' i cl nd pri n' Ihr l ntcnse
rh c p o * r ro b u i l d a s ' rl l p rotectrrrgroLL
scrrc' onlr to trnle ntlrttcr riorse The
p,"t,o.. f.-u 'o.ltn to bc thitr urLrlh
bodr ' urrl rers oi ro !o di ernrg ror
rc s u l t i s o l tc n th c o n te n n c nt \rrn rc" ' r
obsessiv'/'orl4rul\]!c rchtlonslrtp
\oùe PcoPle,tLrli triglrers I sclf Jcsrnrctire
dror'lcrs nsult ruch I brrg ertnrg
rith lood ln ertreme cr'"'s. se*n crung
c!}"ti!' |) nl'h i sitLnuon ind p(nc\-
41...f". N. ruroutrt of rlict g is
(l l l rfttl l 5 )
s o n rl rs rs trn c e I g c n e r t ' d!i \ed l S "
210 BECON1INC
VËC,AN

lJ*lfl59!J!LI9LCE
While sone overweightindividualsare contcnt .wi*r their weighr ànd shrpc.
the lar greaterma3orityeagerlycngagein the intamous..battleofthe bulge.,'
The list ofporentiàl allicsrs mindboggling:diea and diet aidsby the thoulan&.
.lrugs, reâs, herbal formulas. fat-burning paraphernrlia, and surgerr:
Unfbnunately,over 95% oÊweight tossbattlesfàil in the long-rernl, ând rhe
lallout rs strggcring.Justthùk ofrhe coundcsshours spcnrin searchofa nir-
acle thar nught have been berter spenr running barefoot in thc sand rvith
sorDeoneyou love.The loses extendfi beyond your pocketbookdirectly to
).our heart rnd $ul. Spareyourselfthe misery ler ),our most trusredally be
your oND colrùDonsenlel

WeightLossl)iet
Ir $'ou1dseen as though you could go on a diferent dier every week for rhe
rcst of1rcur life, though the wsr ûrajority of dicrsarejust a ncw variation on
m old thcme.Thoserhar renâin ânrongrhe most popul:rrare listedbelow

PERSONALIZED PROCRAM BY A REGISTERED DIETITIAN

Der./?rto,i Progrmr vrry; cmph$n is on compæhensivcljfesrylechrngesand
nutritionâIy bâlancedeating.
I'Lusesdnd Pitfilk: Pe:.SonalatÈntion. Nutritional ând health srÀrusmoni
tored.Nutritionally sound.AftcDtjonto nind ùd body ncludes exercise,bur cosrl\:
Tle /€/dii.tr\X/orksas long asyou follow the program.
***Thir ir the bestoption penonal auention.
Jor

\/EICHT S?ATCH ERS

D6./"tto,i CompreheDsivelilestyle chânges.Points systembasedon energr:
fat. and liber. Croup suppon.
I'h$esand Pilfdk: Meers nutritional requiremcDrs. crear vegetarim rn.
ve$n pmlarenrs.Reasonablecost. Exceltent suppot. Chattenges;rddrese,:
includesexercisc. Can be tedious(invotvescâlculâringpointsfor eachôod cor-
suniecl).You pây r weekly fee,whether or not you artendthe weekly meecinc
T}r rcrlict:Works aslong asyou ôilow the progran.
*ù*This is the ûet oJ the best
Jor those 'anting grou! slqport.

\(EICHT LOSS CLINlCS

D.rdirio"r Low-calorie diets.Oticn include prepackagedmerts.
I'lu!e' and PitJdll!:&iod personalmpport. Emphasison tiièstylechange:
I\egul:rr follorv ups. Cosrly.Emphâsison preparedfoodr rather thàû lear.
 OVER\TEICHT )1 1

ing how to make healthymeah yourselt Sonrelacto ol'o vegetarianoptionsi

fev vegrn opflons.
ftr ,r/dnrj Works if ,voufolJow the programlWheù specialfoods are no
longcr used,weight may be regained
**A teasonable thoiæ.fotthole whô prcJo ft1| closeFttsonalnonitotinr'

VERY.LO\(.FAT, HICH FI BER VECETARIAN

Desûiptio,t:5-10% fat, vegetarianor vegân diets Ernphasison $'hole phnt
foods.Exâmples:Eât More Weigh Less(l)r' Ornish)' Maximum Wejght Loss,
[]r McDougall).
Ph6esdnd PitJatl!:VegÀù and near vegn programs.Nutrient denseLarger
servingsizes.Encounses permanent,positivechange Considersfood behav
brs, exercise,md lifèst1'lechânges.Unnecessârilvremoveshigher fâr vegan
options (e.g.,nuts md sced$rvhich, *'hen eâtenmoderârel,v' are m excellent
addition to a vegan ctiet Mav redlrce âbsorption of inrporrant nutrients
Potenriallvdelicjentiû EFAs.Can be difrcult to follow over rhe long term
lls ,./di.tr Works ifyou follos the progrrmsl
**Cood optionshut lower tu Jat thai is ltecessatvor optimal Jor !topt?'
"tolt

r_ASTINC OR MOD , D IAqTINC

.D.r./,ptioriConsunlptionof only water (fasring)or duidssuch at juice, herbâl
teâ,ând broth (modi6edfÀsting)
I'fusesard l'iûlls;Takes willpowef,eDlPowersdieter'Can reducesvnlproms
of sevenl chronic dise$es.Lossofleân bod,vtissue.(I-rPto â third ot wcight
los x muscle.)Mry lead to deûcienciesMav causedizzines and latigue Can
leadto liver ând kidney problcns Sloùs metâbolismDoe i improve eâtir1s
habitsin ùe long term.
Tlc rctd;f: Works if )'ou don't eat.vou losc seighr. in the short term
Howevet \Êight is gererallyquickly rcgainedt'hen eâringis resumed
*'Jas us$tl appliratimsJor dise6e;iot genenllf rco'lttn ded aî a weirht lossdiet

HIC,H PROTEIN, HICH FAT, LO\(/ CARBOHYI)RATE IJIETS

Der.4ûo"j Bascdon thc theory thât carbohvdratcs câuseexcessinsulln pro
ctucflon,triggering hunger antl overeating 800 1,500 c']/dâv 30% protein'
10-10%cârbohydrates,30 60% fât.
Plusesantl Pitt'alb: Phns .hrt âllow 't0% of cJories fiom carbohvdra'e!
improveblood sugarand triglyceridesin somcpeople.Sonleprogrâlnsencour-
âgeexerclsing, drinking lots ol('atcr, eâtmgplentv ofvegetablc\'rnd rcp]âcing
relined grainswith whole granrsKetosnleadingto dizzincss, headâ'hes'nâu
212. VECAN
IIÉCON{INC

Co
sei, fadguc.and bad breath.Vihmin deliciencieslnsumcientlibcr leding to
5t'I
constipâtion and bo\,!'el disorders.Excessivesaturatedlat and cholcsterol
incre:rsirrgrisk fbr chroDicdiseases Excesiveprotein ûravcoùtributeto osteo-
porosis,lncr âûd kidney probtcnrs.Reduc.,] rthletic endurânce.
Tl. ller,,tj Most ofthese dietswill pmduce weighr lossbut ât a cost to he:)lth'
Xer
No Stats.These dietsare a vera'.,\ nightnaft. Thef sell beease thev iustiff
thc \pe oJ diet that mdtryleople wdht to eat-ône loadedtt'ith animal food''
urg
MIRACLE FOOD D IETS
Dert/ip,iorrCerlteredon 'hnracle foods" touted as hâving udque ProPenies clier
(e.g., GrapelruitDiet).
Pl&JerI P,Flk: There! no guesing involved;the tules arc clear cut and NO f {
many peoplelike thrt. lloring! Nuttitiomlly inâdequateTeâchnothing about M ed
life-long heâlthyeatinghùits
l"lrd/e/di.lrWork only in the short ternr' eriàr
No stars.The$ di"tl aft dûn\ely flot uoûh the elott! heald

Ttu Boxon Line:ll yotLcut bâ.k on câloricsenough'no matt.r what you cât,
-t
you'll1osewcight.The objectiveofthe dier guru is to olTerthe most rppealtng rar rh
method ofreducins energ,vnltâke There n one surc wâv ofdetermining ifI
dier hrs âny hope ofslrccesson â lons term bâsisAsk yoursefrhis question:
and S
Cauld I edt thk warJor the rc* oJny lfe?
If the ânsweris no, don't rvasteyour tine or money.The onlv thing thÈ
aveugediet r almostguaranteedto do is to feed our senseoffailure.

Pills, Potions,dnll PoPPYt:Dck

Wânt to nelt poundsovernighrwithout dicting?Want b eâtwhatcveryou lik' jng SL
without absorbingthe fat? No problemlThe pronnseofpopping a pill erc:
dav or drinking a spccialherbal tea and watching fat mclt awavis universall'
appealingto dicters.It comc\ as no surprisethât r}rosewho seekâ solun'\:
with w:rlet in ha d$'ill hâveâ few thoùsârdoptionsto cboosetom llut tbrni rhr rord
rbour it ùr a noment. lf a safeand simple"cùre" l'or obesityreallv extsre:
would 50% ofthc populationbe overweight? 1n

PRESCRIPTION IJ RU C S n crghrI
The most common prcscriptiotl rnedicationsused in treating obesin -=
appctitesupprcssants.Theyrork b,vreducingrppetite or incteasingfeelms :i
lulness. Few long-term studreshave evaluatcdtheir salety or eIÈctilen'i
Only a few yeâF âso,the mosr populu ofthese drugswere withdrarvn rrc: tslo.i.r-
thc mrket due to tbeir reported associdion{'irh valvular heart dise:jc
 OVER\/ElCHT 213

Connnon sideefects ofthese medicâtionsincludedry nbuth, heâdâches. con

stipation,insonrnia,aDdslighrincreâses in blood pressure.
One of the newesrprescripriondrus on thc market is a fat btocker rold
under the nr]ne xenical (Ortistat).Itworks bv inhibirins enzvû1es responsiblc
for fàt breakdo*'I. reducing fat absorptionby about 30%.The side efIech of
Xenic. rrc nuch the sàlners aakelarssuch as Olestra,narnelydiarrhea,nral
rbsorption of fàt-solubte vrnnùns ând phi'rochemicâls,ânâl leakage,ând
uryenc,v
Th. Uctditt:Prctcrlption medicfions come {.ith a risk of seriouss c
cfl'ects,are ruely etîectircin the long rern, aDdare bestavoidcd.

NONPRESCRIPTION DRUCS, HERtsS, TEAS, ËTC.

Medicin:rl herbsarc largelyunreguhted;thus,ellectiveness
and saletyofrhe\c
producF can be higl y vâriâble.Whilesome may help kick starrweighr loss
eilons, rhey are nor recessar)!nor are they evlarrhe answerto long tcnn
healthlulrveights.WhiJene dont hrve spaceto do an exhaustivelist ofprod
ucts,this will give you sonleidea of$'hrr is availablcand what to avoid.
M.tdboli. Stimlants:Herb.d fen/phcn r an over-the countet replacernent
irr thc popularprescriptioDnredi.âtionsrccenrlyremovedÊom the market.It
is mrde fiom a combiniition of cxtractsoften includnrg ephedn (nù huâng)
and St.John'swort.The FDA hâsproposeda ban on rn:rrkctùrgsupplements
containingover 8 lg ofephcdra per dosebecauscofreports ofactvcrseellects
(over 900 rcporrs including almost 50 dearht. Using prcpârarionsrhar also
include caffeine,kola nuti or guânna seedcan reslrltin rnyùnrg fron nerv-
ousress.h.adaches.rremors,nxonnia, high blood presure,ând chestpain to
heârtartrck,stroke,seizure,â d deâù-Thcrc rslitrle clinicrl evidencesupport
n1gSt.John! wort rs ân etIectiveweighr lossâid.
Sever;'lspiccs,includiDgred pcpper,ginger nustard seed,cnrnrrnon,and
càrdâmom, e âlsothougbt to boosr r1lerabolicr3te.Kelp and other seaveg-
etâblcsâre said to increâsenrdabolisùrbv virtue of dreir iodine content ând
thyroid stiniulâtioD. While evidcncedcmonstraringtheir etlecriveness is tack
mg. theseherbsând scâweeds are considercdrclativelys:lfe
Appetitt Sttryr$sants: Chickweed is prcbrbly thc least hrmftt of tbe
rppehte suppressânt!. c:lrcinii cânibogiâ is rapidl,vgaining respectiD rhe
rveight los world as both an âpperitesuppressant and fat burncr.The âctive
ingredientis hydrox,vcitricrcid (HCA). and \\,hile rcscarchis limited, it also
appearsquite hrn cis.
fir, ,lo.Aea;Sold under nâmessuch 3s "Far Absorb,""Fat Mas,lct,",,Frr
Blocker,"rnd "Frt Trapper,"chitdan r! derived fron chitùr. :r polysrcchâride
2t4 VECAN
BECOMINC,

del
found in the exoskeletonofshellfishsuchasshrimp,lobster,md crabs----a
inite turD of ro vegansând vcgeùriâns.Chitosâncan reducethc âbsorptionoi
fat+olublevitaminsand phytochemicâls, doing lùore hrm than good (o both
peopleand ûelllishl).
lddllrcri While it may seemI lirtle odd to be discussing]âxâtivesundcr a l\ lP
weight iosssupplementsection.they âre usedassuch wlth considerablcregu-
târiry Lâ-xidves lall imo rwo n1âin câtegories:stimulÀrrs ând bulking âgents E!i
Stimulantsunrk by irritating the systenl,oftencâusingcramps (e g.,senm''às-
câr:t srgrada,ând buckthorn) Stimulantscan be ureftl in cascsof sever'
consripâtion,but long-term useleadsto stuggishborvetfunction and depcrd- ubl
ence.Bulkingagents,whcnconsumedwith sLrlËcient water,ùcreâsefcclir€lsof
fullnessrnd help impmve bowel functioD.Theyare gcnderthan stimulanrsbut
completelyunnecesaryfor rctive p€oPieeâtinga high-tber. plant-baseddiet H EALl
The rwlia: Don\ rely on anv supplemert to provide an ans{'er ro your
stick to herbâl Ibe
weight concerns.Ifyou ùant to plây arcundwith supplements,
(bulking âgents)*rth ]ots of Lire
spices,3ndps)lium or flax
àppetjtesuppressants,
for I
rvater. But temember, your best Jlies rviù alwrys bc whole foods. wrler, and

brill
lio
TheVegetarian
Advantage
The vegandict is a naturâlfor promoting he;lthful *'eights k is les\ câlorie-
10Sinple
dense and more nutrient-densethan typicâl Norù Alnerican diets Thc
1.y
of vegctarian,and espcctullyvegan,dretswherc weight control is
advantages
I
concernedarc rvell recopized.
gor.l

HICHER FI BER INTAKE

Neig
The averâgeNorth Arnericânnonvegerâriân consumes10 15 gramsoffiber r
da1:Current recornnrendâtionsâre 27-40 grâns rneetand exceed
a da1'.Vcgans
recommendedintakc\, âveràgingabotrt :10-50 grarns of hbcr ! dâ)'.Fjbcl t
food volume witbout addingcalories.ltalsohelpsspeedlood drrough
increases
the digestivesyslem,resultingin moderrtely reduced energv ab$rpûon. In
aDd F
addrr'r'. ûbern d'r'- hrngerand mptove.w'irn
3. Lû
H]CHER CARBO HYDRATE INTAKE Il
re the sourceofall evil,but science
Diet gurus o{ien clarr thât cârboh,vdrâtcs
tells us rnother story.Crbohydrates âre not the enelrryunles we 6rst refine
them. Somc evidenceindicatesthat complcx carbohvdrâtes l1layspeedrefng
netabolic rrte. One intriguing study found rhxt young mrle l€gelarianshd an loDg r

11% higher mctabolic ràte thaD nonvegetârian\sith sitrilar energy intâke t em . I

Carbohydratesrlso enhancethe s,vnthessând releaseof serotonin.r'hich 1n

 OVÊR\(EICHT 215

turn suppresses
lilrther crâvings,leadingto better porÉon conrrol.Vegansear
.tbout 55 65% of their crlories as .ârbohl'drates,most of which is unrcliDcct.
Nhile nonvegeuriansgenerallyeat les than 50%,much ofwhich is retned.

IMPROVED FAT INTAKE

Vegetarianseat lessfat. which mry pmve âdvanrâgeous for weight control.
EvidencesuÊgests that pcoplc cat a lârgerqurnrity ofi>od ohcn providedwrth
high fàt neÀls rhan they do $'irh iow fat meals.Fât is more thrn rwo timcs
more concentrâtcdin cnergy than carbohvdrfiesor protein (100 caloriesper
tablcspoonvs.,t0 caloriesfbr cârbohvdnteor protein).Thus,very modcs.por-
tions oihish {àt loods can be very energydensc.

H E A L T H Y MIN D , H E A L THY BODY

Thc best way to achieve:rLifeJonghealthy body weight is to lcad â hcalrhv

Jilèsryle.
lt requiresa balanceofbody, nind, rnd spirit,and â deepapprecirtion
lor their connection.Recognize.hât everysma1lsteptakeniD rhc right direc,
tion gocs a long way towardsrvell being.Yourshilt tow.lds I vegândier i\ a
bri iânt beginnins.Theseguidelinesrvill help to keep)rcur locuswhere it rerl-

1ASinple Stepsto a SlimmerYou

1. M&e rftdt health low godl.
Dump the dieÈrl nentalit_vof'lhinness at à[ cosrs."Thinnc$is à shâllow
goâl bascdon fickte idsrls ofthe fashionindusrry Insteàd,nllrke grert heJth
)'our goâl.With healthasyour focus,you'llnot onlv end up wrth a berterbod,v
rvcighr.but more energyrnd Êduced r,sk ofcbronic diserse.
2. Centetyur diët o" wholeplantfoods,
Makc vegetables,Êuits,legunres,rvhole gnins, and smallarnountsofnu*
and seedsthc loundation of vour diet. Selecta side eriery of fresh,whole
fooù, procesedwithout âdde.tfat. lugar,or saft.Minnrize your useofreiincd
rnd proccsed6ods. It is thàt simple.
J. List?,tto yow bodf,
It is so tenpting to cat becausethereis food rround or you're bored,tired,
or strescdout. Learn to recogîize realhungcr a|d respecrir. DoDt eàt ifyou
ârent hungry but don'r depriveyourselfifyou âre.Lcarn ro deâlwrh bore,
dom,farigue,and stressin heJthier wiy5 ioin a nerv clLrb,h:rverraps,go lor
long $"lks with a friend. Pâvâttenrionto how fôods aiTcctyoui digesrivesys-
tcm. Bc rnnrdfulofyorrr bodv when vou nrakeyour lood selections.
216 BECOMINCVFCAN

9. Bt
4. Bûld healthftl habits. 'l
Exâtrinc your habitsand replacethose that ùùdernine your goâlswit'\
better choi.es.Write down your cbalcngesand your goâlsTake them on one
by one. If you end up "backslidingl' dont consumevourself t'ith guilt or
shrme.Yousûnplvl1ndeâ choice;don11etit becomemore û3' L\ât Work on
wâys to mâke the ne\ more healthtul habits even more enjovable'
5. Eat rcgulat modestneals-dott'\l!
Skippingrleals cm comprorniseyour performanceand lerve vou so hun
10.T.
gry that you overeâtat the next ùeâ1 PeoPlewho eât breaklâstburn ùore
H
caloriesduring the dav and pcrlôrm beacr dran thosewho dont Wetch ,vour
portion sizes-thc more food on your plate.the rnore yolr end uP eâting Eat
ing iù
slowly-it not onl, enablesyou to beaer appreciarcvour food' it can help
reduce$e aDrount1'ouert ând inprove digestion
6. Mahe phrsieal actit'iE a piotitl i't low LiJe,
Physicrl sctivity i crcâsesstâmina,energyoùtput, and netabolis Avoid
rpprÊ
laborrving dcvicesrvhen ,voucan (e.g, take the stairsinsteadofrn elevrtor)
Tr,\'to exerciserr lcâst5 or 6 dâysâ weck Your bestchoicc for weight loss3nd POU N D
or''erallheJth i rnoderatcaembic activity such as brisk wdking, combined
with modente rcsistaDce tr:lining such aslight *€jght trâining Àilll ôr 30 ro The\i
60 mrlutes à day-Be advcnturousDoû'r âvoid ân âctivitv becâuseof your prolid
sjze otherswill benefitÊoln the line exampleyou sct
7. Enjoy yow wonde{tl bodY.
Are you so câughtùp i self lùâthing of your bodv that vou forget âI of
CoJor who
the greatthinlF rhÀtit enabtesyou to do?Take a moment eâchdav to appre \ghote

ciaÈ unfâiling efcrts of your fcct, han&, or eyes.Celebr*e your strength, . Bejr

st.lnina.or rgility and rny litde improvementsyou might observe'No mâtter . Goix
r-hat your sizeor drape,Panper yourself.Have â nice long bubblebâth' gct a grain
fâciâi,go for a new haircut,or splurgeon thrt outlit vou desewel
8. Leaw the staleswhete they belong-onish.
Weight scaleste1lonly one plrr of the story Weighr naturallyf,uctuates hor
from clayto day and Ëorn morning to night.With increasedpb)'sicâlâctivinr
muscle massincreascs. and muscle rveighsmore thaD fât. Thus, whils vour Pile ox the u
weight may be unchrnged,you are actuallyleaner'Youcan count on ùe waç Vegeub
you step on the
1'our clorhesIit lar more then what a scalercadslWhenever
scales,youtcnd to ludge yoursclfaccordingto the numbervou seeThn x con-
ûâry ro youl ultimâtehealrhyrnind/healthybodv gorl.Yourvàluen ftrbevoDd
anv number on a scalc. . Ear rs
 OVER\ûËICH] 1t7

9, Be rcdlistit' Be
r cl short reùtr'Write thcrDdolÛr'
Thrnk abour)antr goals'botb long- l)on't
llrc colrtldcùtùàt vou crn rchieve
srLrcto incluclciots ofnnn+lorls \ou lor no
pern nerrt wcight los' amr
.f.,. a," 3{r pound\ oleldght For
cverl trtdc brt "lt.Ii*"'::l
,1 ., t to 2 po ncis:r t.eck Arprc'i'rte
'.,"- \\'ith r slisrr:r'v
,,'.* î,i;,,'; ;;"" 5 nirlutcs À dâ\ benlg co'tenr '.x'l:l
posidle chrnge voÙ
a brri'hour rcs rerevisio'-e'erv
'Ji; ';,:...:;*---
rÙrk. r qorth celcbrlltlng
ll.'lakc carco.flottr iflnu being' nar
txke c.lrc01'\'oururnerbeing'-lt
Hc:r1thca onh be re;rlizedçhc1l vou
lrvolvenrlrkingdiflicrth,btlttccessar\cllx[gcsln}anlrlil.c'ltnlJ)tlcmh.
lt nrv als rùvohc
p'"""t tlt" t't
ing struggles.bothpastr"a "* "rcsoh'e'l
o' 1"'r rh 'p:'t {r:o '"r l' lf 'lr -u I ']. ',i ."
-.^, . ", ' I poorr :
:,,;,.:; :'''t',:':'.lt;'i.:ïï.,:':'1,',"i;'ll,
to rcrr
Ï,ïl '

much nore diiiclrlt lor vou

rPPreciate rhe Person vou :rtc

P Y RA MID P O I N] E Rq
PO U ND.$(/IqE
h''lpingto ensurÙthâr\onr c1let
FoodGuidei\ m excclleitIool for
TheVeg.rn l rr< trrl c' - | Lr' r' rrL ' rl i
r' ^ r s ' h r' r -l rr ' ' ' ' rr ' c' r 'll ' r -l
' , r .^ rJ e \\r h ' "1 tu"J r ^' L
l' ' " '" n 'l u '" u r'' rn- l- er' \r ' r '

( . ' , o . f oru l n fu l to i ts;a t'o i d te finedgtainptotlucts!$toTscr ting:lky)

fuiler ior lortger'
wh.l. sloivlv discsterl'leavnrg1'oLrfi'eling
;.1"'
-" -orcNhole gn s (milct' qulDor' brrlel bro\u ricc)
Ùrtrct
' llert choices:
Look lor brerd \rirh \\'hoh
Nhole Srarnbrcrd' cere: ' or pâstâ
' Clooclchoice\:
ând 11|leâst3 sr;ùrrsoiiiber per dice'
grarr)t'lourâsrhe frrst rngredrenr
p""l''"l
grâù5 (\'nire brer'] pro'lucts'$'hite
' Poor choices:reÊncri ]:,]Ï
lo oleÏcrting rn'l poor nulritiolr' Use \Pârlng
.i..1. [lot fona"'nûibutc
1,ror not rt rll

lJ ot t11or(srttinli / t:t'ly
)
PiIc orr thc rcler(lbles! on
leastc:rlorie!Y(nLcr'l p'le rneDr
Vcsct,rbles offer the nlosr nurrttr'' lor rhe
rcscubtes rtrlt,rl;inr;
iuow-* ** ticr' lnclur{urghtge serines of
A
"tii..,, e big neal' clen lvhen -voÙrcrlotrc 'ntaKe
,roke, v'' te"l iite I'o'r've errcn
qLritenloderâte
vegemblesrs you like LÙrrt bighcr{rrboh-v-
1(^\' cxrbob-vdrate
' tlâr asnlrn) oa)
rd pc'rr)ro I or i-cvcr ser! !r I
drarcvcgctablesOotrtoes col!
2t8 BF-COM\NC VËCAN

. Stick rvllh fresh vegetâblcs when yor crn Râw vegetâbics lrte especirlv fill Don'r
ing and loaded with phytocbemicâls and other prorective dietâry
componenls-Èat me r every oây.
. Gdll or roast vegetâbleswith litde or no oil for intôDse flrvor'You càn âlso
sdr fr1 using only a few drops of oil with fresh garLc. BragU Li{luid Anrinos
(1ower in sodium than soy sâuce),and white \r'ine.

. . .pi& fruit!
to natwe\ candy
TiedtyowselJ (3 to 5 seruings/day)
Fruir n â perfec!treât.Whi]€it is wonderfully sweet,ù containsJmost no lat
and is loâdedwiù vitxmins,phytochernicals, and fiber'
. lnclude a rvide varicty offrrdts in rhe dict becausetheir crlorie ând luùient (Jsenn
contenr\âries considerâbly.
I
. Go for whole Éuit insteâdofjuicel lt is more filhig .rndtakeslonger to eat
(lf you do drink fruit juice, squeezethe fruit yourselfl.
. Sclectûuit âsa snâckolien ir is portable.convenient,and tâsft

Thinkgteetfor calcium. (6 servings/day)

Your lowesr caloriesourcesfor calcjuinaregreenvegetablesfrom .he lând .tlld
the sealbok choy,collards,kale.broccoli,and ccrtain serweedr'Other excel
lent choicesarc c:rlcium-fortidednondairy bever:gesand cJcium-fortified

. Add calcium-rich greens or seâweedsto salâds.patties,potatocs.soup\'

caseroles,and pastadrshes. L-sebew
. Alwaysusecrlcium-fortified soynnft on cereâland in cooking. &
. Ifyou dri* orrngejuice, alwaysbuy \,ârietiesaortiÂcdwith câlciuni.
. Use smatlerportions ofhigher-far catciumchoicessuchâstofu, almonds,rrri su
tâhini.
1.
hy lepumes!
Gu powered (2 ta 3 setui gsidil d:
Whole legunes are more nutriem-dense(more nurients pcr câlorie)thrn rh.
Tskea n
highcr lât beân alternâtessuch as nuts and their butters-They e âho loa.i.:
u'ith fibet, helpingyou to lcel luler lor longer.
. Experincnt with r[ Linds oflegumes.Sprout thel1r,stew rhem,actdthem ::
ù
saladsand loaves,orjust eât them asa sidedish.
.S.
. Try soire ofthe great-lrstingdeli slices,burgers,ând veggiedogsùn the û:
ket. Most are very 1or. in fat readthe labels.
. Include smallerportionr ofhigher lir choices(tofu,nuts,rnd seeds).
 OVËR\fEICHT )1 9

rl ),.n't forlet omega-3sand vitanins 81, and D!

Theseimport.ll)t .rretoo ofien fotgotten.Ile srLre1'ouger yourrsl
'u.ricnts
. Ornega3 f:ttv acids:Yourbest choices.rrervhole fooû such as t'alnus,
flrxseeds,md gtccns.lf usins oil in s'rlad,usc flrxseedoil Mo( peoplc can
meet their onlegr-3 necdswith only a rcaspoon
SupportForaluh
.Vitrnin ts12:U5c fortilied loodssrrch$ lrcd Starvegetàriat1
nutrirional ye t or supplenents.
a .Vitm n l): You need 10 to 15 nrirlrtc\ of ivrrm sm per day or sufiicient
vitâmùi D from fortified looclsor supplenrents.

ntld sdltyfoods with discretit)n

oils,sweets,
'--:econcentruted
Most olthese productsoffcr litde beLtcalories
Fruits âre your bcst bet for nanrralsweets.If1'ou iv tt sonrcthùg s\\"eet
aftcr dinner,hos about rrying fiozerr berrics or grrpes.dtied Êuits. iuch r\
cherries.strauberries,or cranberries,or wme Êùit) or hcrbrl ter'
Fat proviclesnrorc thrn trvo timcs rhe energv-ofcrrbohvdrâtcsor proteilr.
ta so use vegetablcoil\ and othcr fat\ sprringll:Avoid deep-Èiedlood! or food\
rich in high fàt i gredients.
Sâltvsrnck lôods keepus coming brck lèt nrorc tfvolL Nânt a saltvsn3ck.
ricc cakc\.vegrn sushi,Orientâl senuced
stick to air-poppedpopcorn, se:rsoned
or pretzels.
crackers,

' s( beuetages
to your ddvantale!
Revcraiaescâr wrcak hrvoc *'ith )our weight los goalsA smglccup oi juicc
can h 'e up ro 150 càlorics.as .ân x cup of sovrlrilk Sodapop is loadcdrvith
sugâr 10 terspoonsPcr 12-ouncc can-arrd containsbe6\€cn 120 to 2(10
câlories.B,vconsuning 6 cJoric rich bevengesa.i:r\rvou corl.l tâkei' almost
1,000 c: ories. lnsteâd,makc \\âter,vour principrl bevcrage-go 1ôr 6 to 8
glasesofurter per da1'.For varieryusc herb:rlte$ or veget:rble
Juicc\'

l tke a nubivitamin/minevl suppkntent.

. Diers thit âre loN in e ergl can hrve urginal levelsofâ number oi nutri
eùts.T*ing r dâi1ymultivitrmi lrrincrâl mpplemerr can help ensurctlut
thesenutrientsxïe prcsentin sumcientqumtities tàr optrrnalhcalth.
. Selecta supplernent
rvith viteminllrr. \'itrùin D, znc. and otherttaccniner:rls
For ân excellentsrnple mcnu lor s'eight loss.checkout rhe 1.600câlorie
t11enuon pagc 157.You can riljust ùc nienu slightl,v!o increrseor dccrerse

M:lv your ctTortsbe wcll reNardedl