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  • Carla Evans

Plant yourself


Hi everyone,


I've mentioned Dr Greger before and his website nutritionfacts.org - he runs a not for profit website with many volunteers who trawl through the nutrition research and summarise key points in short videos and transcripts. I'd like to share this presentation on weight loss. Now I'm not a huge fan of focusing on weight loss but this presentation is really about long-term health, quality of life and cardiovascular disease. Dr Greger is all about "what does the evidence show us to date?". There are some really interesting points he's found such as:

  • Satiety (what makes us feel full) is from eating foods high in water and fibre (aka fruits and vegetables) more than protein and fat as I was taught as a dietitian.

  • A calorie is just a calorie ONLY under strict laboratory conditions. In real life there are certain factors that change how the body uses calories and affect how many calories we eat. (listen to expand on this)

  • Ketogenic diets can promote muscle wastage and fluid loss more than fat loss.

  • Having a snack of fruit or vegetables before a main meal (e.g. veggie sticks or a salad or a vegetable soup) translates to less calories consumed over the whole meal.

  • Overall message - plant yourself - instead of focusing on reducing x, y or z focus on adding more plants to every meal and snack.

Here's the link to the video - it's an hour long and I don't think you really need to watch it - listening to it in the car is fine. There is also a transcript if you prefer to read. Warnings: Dr Greger has got a slightly eccentric way of talking but you do get used to it as the video goes on. He is also promoting his book during the video.


https://nutritionfacts.org/video/evidence-based-weight-loss-live-presentation/


Happy planting yourself!

Carla :)


P.S. Our apples were delicious this year...thank you hubby!

P.P.S. Want to re-read a previous email but have deleted it? (accidentally of course!) Not to fear - all previous emails are available on the website blog or facebook.

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