Nutritarian Diet | What is it?
Welcome reader, before I start explaining what this is about I want to make clear that when I use the word diet in this article, I don’t mean a temporary diet, I mean an eating style. Ok, whitout further due let’s begin.
The Nutritarian diet is an eating lifestyle created by the Dr. Joel Furhman, it started in 2003 with his top selling book Eat to Live. The term Nutritarian was coined by the same Dr. Furhman to describe his eating style or diet.
So what is it?
In a nutshell the nutritarian diet consist in eating nutrient-dense foods. A nutrient-dense food is a food that has a lot of nutrients per calories.
For example, food X have 30 calories in 100gr and have antioxidants, vitamins and minerals that help your heart and skin. Then you have food Y that has 70 calories in 100gr and has the same or fewer benefits for your body. So, X is more nutrient dense than Y.
This diet is focused on the micronutrient instead of the macronutrients like most diets. These micronutrients are found mostly in whole plants foods. Because we don’t live only of macronutrients.
Micronutrients are essential elements required by organisms in small quantities throughout life to orchestrate a range of physiological functions to maintain health.Wikipedia
Every macronutrient has a quality and it will depend on how many micronutrients has. It’s not the same eating one gram of protein from a processed meat than eating it from beans. Beans will have a lot more beneficial substances for our body, than what a processed meat will have.
“Eat your G-BOMBS”, that’s a famous phrase of Dr. Furhman. G-BOMBS is an acronym that stands for greens, beans, onions, mushrooms, berries and seeds. The doctor recommend eating your G-BOMBS every day as these foods are the most powerful foods to give you optimal health and fight diseases.
Knowing this, is not a surprise that one of the main statement of this diet is “make salad the main dish”, that is one of his recommendation, to eat a big salad every day. Which is also one of my habits that can save your life, I learned from him.
Another interesting characteristic of this diet is that you won’t use salt and just a little bit of oil, as the doctor says that we get enough sodium and fat from the food alone. This might be a hard point to go through for some, but you can get your palate adapted. Anyways, you can use basically any other natural season to give flavor to your foods (spices, vinegar, etc).
Something worth mentioning here is that in this diet you will eat 3 times a day without snacks, even on healthy foods, because you need to give the body time to digest and rest. This mean that you will learn to eat enough on every meal. No snacking can be difficult at the beginning but ti will get easier with time until you are used to and don’t need to snack.
Of course in this diet you get rid of refined sugars, white flour and everything highly processed.
Dr. Furhman says that eating this way unleashes the body’s ability to heal, achieve optimal weight and slow aging process.
How the daily eating will look like?
If you eat as a nutritarian your diet will look like this:
- 30-60% of your calories from vegetables raw and cooked.
- 10-40% of your calories from beans and legumes.
- 10-40% from fruits.
- 20% of whole grains and potatoes.
- 10-40% of Seeds, nuts and avocado.
- 10% or less of natural animal products.
- Rarely eat processed meats and cheese.
What I like about this diet is that make sense what you eat and how you eat, is not a mystery for anyone that veggies are healthy and this diet is mostly based on whole plants.
It’s not really a complicated diet and really budget friendly, even though you will find some recipes that are not, but preparing salads, which are going to be your main dish, can be really cheap.
The difficult part of this diet is that it will need a lifestyle adjustment, not only on what you eat, but in how you relate to people, because it won’t be the same when you have a family or friends party or reunion. But I think that any change in our lives, bring side effects along.
The nutritarian diet has proven to help a lot of people to lose weight, control food cravings and even reverse some diseases.
If you find this diet interesting you can learn more with his Top Selling and introductory book “Eat to Live”. In this book Dr. Furhman explain with detail everything about this eating style and the science behind it together with a 6-week plan with recipes to help you get started and change your health.
You can visit his website for more information.
You can buy the book here if you are interesting: (click on the book image)