Weight loss – what the experts say

Weight loss – what the experts say:

“Researchers at the National Cancer Institute followed over 75,000 people for 10 years to find out which behaviors were most associated with weight loss and which with weight gain.  They wrapped tape measures around peoples’ waists for a decade and found that the one dietary behavior most associated with an expanding waistline was high meat consumption.  And the dietary behavior most strongly associated with a loss of abdominal fat was high vegetable consumption.” Michael Greger, MD

“Among [Seventh Day] Adventists, about 30% of whom follow a meatless diet, vegetarian eating patterns have been associated with lower BMI [Body Mass Index], and BMI increased as the frequency of meat consumption increased in both men and women.” American Dietetic Association Position on Vegetarian Diets 2009

“In the Oxford Vegetarian Study, BMI values were higher in nonvegetarians compared with vegetarians in all age groups for both men and women.” American Dietetic Association Position on Vegetarian Diets 2009

“In a cross-sectional study of 37,875 adults, meateaters had the highest age-adjusted mean BMI and vegans the lowest, with other vegetarians having intermediate values.” American Dietetic Association Position on Vegetarian Diets 2009

“. . . people who consume low-protein, low-fat diets composed of whole plant foods have far less difficulty with weight problems, even if they consume the same, or even slightly more, total calories.” T. Colin Campbell, PhD

“A low-fat vegetarian diet has been shown to be more effective in long-term weight loss for postmenopausal women than a more conventional National Cholesterol Education Program Diet.” American Dietetic Association Position on Vegetarian Diets 2009

“Because meats, dairy, and oils are so dense in calories, it is practically impossible for us to eat them without consuming an excess of calories.  These calorie-rich foods can pile up a huge number of calories way before our stomachs are full and our hunger satisfied.” Joel Fuhrman, MD

“The average person who embraces a vegetarian diet loses about 10 percent of his or her body weight.” Neal D. Barnard, MD

“. . . people on plant-based diets weigh significantly less than those who eat meat, including poultry and fish.  Food choice is the key to weight loss, with exercise a distant second.” Janice Stanger, PhD

“Our stomach responds to two things: stretch and calories.  Based on the information, we have a built-in system that assesses how many calories we need in a given day.  This system is very accurate as long as we are eating natural whole foods, . . .” Matthew Lederman, MD and Alona Pulde, MD

“. . . there is a mountain of scientific evidence to show that the healthiest diet you can possibly consume is a high-carbohydrate diet.  It has been shown to reverse heart disease, reverse diabetes, prevent a plethora of chronic diseases, and yes, it has been shown many times to cause significant weight loss.” T. Colin Campbell, PhD

“Consuming diets high in protein and fat transfers calories away from their conversion into body heat to their storage form – as body fat (unless sever calorie restriction is causing weight loss).  In contrast, diets low in protein and fat cause calories to be “lost” as body heat.” T. Colin Campbell, PhD

“Fat contains about nine calories per gram, but protein and carbohydrates contain approximately four calories per gram.  So when you eat high carbohydrate foods, such as fresh fruits and beans, you can eat more food and still keep your caloric intake relatively low.” Joel Fuhrman, MD

“The high fiber content of (unrefined) carbohydrate-rich food is another crucial reason you will feel more satisfied and not crave more food when you make unrefined carbohydrates the main source of calories in your diet.” Joel Fuhrman, MD

“. . . each 14 grams of fiber added to your daily menu cuts calorie intake by about 10 percent on average.  That simply means that high-fiber foods fill you up faster, so you stop eating sooner.  Instead of trying by sheer force of willpower to cut calories you cut them without even thinking about it. Neal D. Barnard, MD

“People who eat a plant-based diet, with very limited or no animal foods are, on average, significantly thinner than followers of a meat and dairy diet.” Janice Stanger, PhD

“For food, your body monitors whether you’re getting enough calories and nutrients of many types.  Receptors in the nerves that line your digestive tract tell your brain what foods are moving through your system and how many nutrients and calories the food contains.  In addition, stretch receptors in your stomach tell you how close your stomach is to being empty or topped off.  If you’re not getting what you need, your body sends you out to get more.” Janice Stanger, PhD

“Two studies were done to track the long-term impact of low-carb diets. A total of close to 130,000 adults, ranging in age from 34 to 75 were tracked for an average of 23 years. Participants all ate low-carb diets, with some choosing animal-based sources of protein and fat, while others chose vegetable-based sources of these same nutrients. None who participated in the study started with any clinical evidence of heart disease, cancer, or diabetes. The results showed that those who chose animal-based low-carb diets had higher mortality from all causes than those participants who chose vegetable-based low-carb diets. This was true for both men and women participants in these studies.” Baxter Montgomery, MD

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