@Charlotte92,
I'd promised myself to stay out of diet discussions starting on the first of July. I'll try to keep this short, however, I don't plan on making many more posts because it's not a good use of my time. Therefore, this might be a bit long.
Since the subject of a Whole Food Plant Based Diet has come up, let me first define what it is. Only two people get to define it. Dr. T. Colin Campbell and Dr. Esselstyn. Since they became good friends after independently discovering it through different paths, it's unclear to me who to credit.
1. No animal products period. No milk, no eggs, no meat, no cheese, no grasshoppers, no worms, no turkey on Thanksgiving. No cheating.
2. NO OILS! Emphasis by Dr. Esselstyn. Let me say it again, NO OILS! No olive oil, no grapeseed oil, no peanut oil, no soybean oil, no Pennzoil. In case I wasn't clear, NO OILS. They directly damage the endothelium cells which line the blood vessels and result in progression of heart disease. It only takes a small amount. It also actively promotes the development of cancers.
3. Eat food bought in as close to its natural state of possible. This means whole grains like oatmeal, whole wheat flour, quinoa, brown rice, couscous, millet, etc. Whole vegetables from the produce section. Anytime you add a package, you increase the danger that deadly substances have been introduce. Frozen fruits and vegetables are fine, but read the labels to make sure no sugar, OIL or salt has been added. Oh, and no butter, too.
For calories, eat potatoes, sweet potatoes, BEANS (made from dry beans), corn, whole grain breads (preferably made yourself) with no additives, corn, and anything considered a starch. You can Google a list.
Pick from any of the wide assortment of vegetables you like in the produce department. There are some that are better than others, but that's getting into unnecessary details.
No smoothies. If you separate the fructose from the fiber, it enters the bloodstream too quickly. It's also too easy to drink three or four fruits to disguise the taste of the vegetables.
NO SALAD OIL.
Eat lots of greens, but remember, you have to eat a bushel or two of greens to get enough calories. Think of starches and grains for calories and vegetables for vitamins or minerals.
No nuts or avocados. This is Dr. Esselstyne's strict interpretation to cure heart disease. For those that are lean (BMI of about 22) and fit, they can add one gram total of nuts and avocados and nuts per 100 calories consumed.
No more than 13% of calories from fat of any kind. A higher number rekindles the addictive craving for fat.
No more than 13% protein. More leads to kidney stones and other problems.
About 77% carbohydrates.
No refined sugars.
Nothing with labels listing unknown ingredients.
NO OIL.
Well, I haven't covered everything, but lets look at the science.
Dr. Esselstyn took 177 patients with severe heart disease. They were known as the walking dead. After 3 1/2 years, there was only one minor cardiac event. It's now about 6 years since the study started, and I've read there have still not been any cardiac events.
What about cancer and the other diseases? Well, there is only one disease -- one I call dysfunctional diet disease. It causes almost all of the degenerative disease we associate with old age. It would take a ton of references, but this way of eating prevents, arrests, or cures all of these.
So, how do you get started? There are many points of entry as there are many nutritional giants who have mostly independently discovered the same way of eating. Engine Company No. 2, which was developed by Dr. Esselstyn's son Rip. @Charlotte92, you may discover he is somewhat addicted to exercise. Don't worry about it if you enjoy it. His recommendations are slightly more lenient than Dr. Esselstyn's, and he points out these differences. Dr. McDougall, the penultimate researcher and explainer, brings together all the research done during the last 100 years and before and shows how this way of eating prevents, arrests, or cures the dysfunctional diet diseases. Nathan Pritikin, creator of the Pritikin diet, opened the Pritikin Longevity Clinic in 1976. It's still open today. Dr. T. Colin Campbell, one of the authors of the China Study, who proved the relationship between diet and degenerative disease, mostly cancer in the largest observational cross-sectional study ever done. He has published the results in over 350 research studies in the best medical journals. Dr. Dean Ornish, who proved back in 1974 that this way of eating could reverse heart disease. Dr. Gregor, who researched this type of eating and has spent his life traveling the country to explain it to people. I know I've left out some.
If someone says, "Eat keto," my answer is, "Where's the science?" Where is the science that proves keto can reverse heart disease, cure all cases of type 2 diabetes, reduce the need for medication for type 1 diabetes, cure obesity without counting calories, cure most cases of MS, and Lupus, cause remission in 20% of all types of cancer and slowing growth in 60% so it won't matter. The list goes on and on even to curing toenail fungus and dandruff.
You will hear people preach moderation. Moderation kills. The one person in Dr. Esselstyn's study who had a minor stroke ate street food during a short visit to China. If someone says, "Eat clean meat and a variety of vegetables, I say "Where's the science?" If someone points to the Mediterranean study, point out it only reduced cardiac events by 25%. If someone suggests DIETFIT, Whole30, Dash, etc., ask where's the science that shows virtually a 100% prevention of dysfunctional diet diseases? The Whole Food Plant Based Diet does that. Oh, by the way, it also cures obesity except in a tiny number of people who have a particular insulin problem. However, for these people, being overweight doesn't increase their risk of death. (Yes, there is an exception to this.)
It takes some time to explain and learn this way of eating to near perfection. If you are interested, I'll feed you sources one at a time. If not, just read one of Dr. Esselstyn's books. Making the switch is difficult, but the potential reward of decades of extra living and decades of vibrant health are worth every bit of effort. All the side effects are positive. They only things a person needs to get used to is eating plant based servings. Think serving bowl size and not tiny meals. There is no calorie counting needed. It does pay to occasionally log the food for a week or so to get a general idea of macros.
The diet wars are over. There is no question that whole food plant based is the clear winner. For those that think otherwise, I ask, "Where's your science?"
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