On Jan. 1st, 2024, my wife and I committed to a WFPB diet. We had been plant-based for ~20 months but weren’t losing much weight. I started at 201.6 this morning I am at 189.2! My wife is down over 11 lbs as well!
This has been the easiest and fastest weight loss I’ve had on a diet. SO EXCITED!!
If you want to get an overview of the book, here is Dr. Greger’s talk on How Not To Die: [https://www.youtube.com/watch?v=lXXXygDRyBU](https://www.youtube.com/watch?v=lXXXygDRyBU)
Within 30 days my Total Cholesterol number went from 215 to 165. No drugs! Other Biomarkers improved as well.
However, over those 20 months, I had only lost about 5 lbs., my Blood Pressure hadn’t improved (was put on meds) and my Total Cholesterol number started creeping back up. That is when I realized, I wasn’t really WFPB, I was just Plant-Based. So, on Jan 1st, 2024, my wife and I committed to WFPB.
Here are some tips that seem to be working for us:
1. Have your doctor involved. They don’t need to be onboard with WFPB but they still need to watch you medically. Esp. if you are on any medications. It is surprising how quickly meds might need to be adjusted. 2. Stay away from processed food, even if it is labeled “Plant-Based”. It is still loaded with junk (Sugar, Oil and Salt). 3. Stay away from Oil and look out for added oil in anything you buy (Bread, plant-based milks, etc.). 1. Sauté veggies in water or Veggie Broth. 4. Check out Dr. McDougall’s Color Picture Book (free): [https://www.drmcdougall.com/wp-content/uploads/2021/06/Dr-McDougall-Color-Picture-Book.pdf](https://www.drmcdougall.com/wp-content/uploads/2021/06/Dr-McDougall-Color-Picture-Book.pdf) 1. And his talk regarding the book: [https://www.youtube.com/watch?v=HHx9Oe_IQmY](https://www.youtube.com/watch?v=HHx9Oe_IQmY) 2. Want more detail? Here is his book The Starch Solution on Hoopla: [https://www.hoopladigital.com/audiobook/the-starch-solution-john-mcdougall,-md/11721530](https://www.hoopladigital.com/audiobook/the-starch-solution-john-mcdougall,-md/11721530) 1. Hoopla provides free access to digital media (eBooks, audio books, CDs, etc.) to patrons of Libraries they partner with. 5. Learn about Calorie Density. Jeff Novick has a couple of great talks: 1. [https://www.youtube.com/watch?v=0CdwWliv7Hg](https://www.youtube.com/watch?v=0CdwWliv7Hg) 2. [https://www.youtube.com/watch?v=X6ogG1wEcXo](https://www.youtube.com/watch?v=X6ogG1wEcXo) 6. Learn to cook simple meals, don’t get caught up in fancy recipes. There is a time for that (weekends, special occasions, etc.). But keep your everyday meals simple: 1. Jeff Novick’s Recipes and Tips: [https://www.drmcdougall.com/wp-content/uploads/2021/07/Advanced_Study_Weekend_Fast_Food_Handout_3-13.pdf](https://www.drmcdougall.com/wp-content/uploads/2021/07/Advanced_Study_Weekend_Fast_Food_Handout_3-13.pdf) 2. Use lots of Salt-Free Seasonings while cooking. 7. Mary’s McDougall’s Planning Meals talk: [https://youtu.be/vTNzYRukbc8](https://youtu.be/vTNzYRukbc8) 1. She even covers Oil Alternatives for baking. 8. Check out the Well Your World cooking show: 1. Look through their YouTube channel for some free recipes and ideas: [https://www.youtube.com/@WellYourWorld](https://www.youtube.com/@WellYourWorld) 2. Paid Site: [https://wellyourworld.com/](https://wellyourworld.com/)We have not been counting calories, macros, points, etc. We just focus on the above and eat as much as we want! This has been the easiest and fastest weight loss I have seen on any diet!
I was taken off my BP medication after 7 days AND I lost 12.4 lbs in 31 days! I have a long road ahead, but I finally see a light at the end of the tunnel!
I will say this. In the beginning, making the change can be hard for some. The first few days for me were! If you are coming from a highly processed diet (loaded with sugar, fat, and salt), your body is going to go through some withdrawals. Everyone is different but just know some weirdness may happen. Feeling tired, weak, hungrier than usual, feeling full but not satiated, etc. Give your body time to adjust to the new diet, it is missing all that toxic food it was used to. However, when in doubt talk to your Doctor.
Want Extra Credit? This is another book I highly recommend:
Feel free to ask me any questions! I’ll try to be as helpful as I can be!
Mahojitsu
I hate math but still I can see the importance of this graph! I am happy for you and love this opportunity as it might be an inspiration to some folks like myself.
Cheers 😀
SwimmingHelicopter15
Congrats! With this new life style you will also keep it off
brettfish5
That’s awesome, congrats!!! I went plant based overnight in February 2022. I really wish I would’ve tested my blood markers, cholesterol, etc. before to compare. we get tested for our health insurance at the new company I’m at, and every single test was in the green. Not only do I feel great, my numbers are probably the best they’ve ever been. This is absolutely the most ideal diet for health and longevity!
4 Comments
On Jan. 1st, 2024, my wife and I committed to a WFPB diet. We had been plant-based for ~20 months but weren’t losing much weight. I started at 201.6 this morning I am at 189.2! My wife is down over 11 lbs as well!
This has been the easiest and fastest weight loss I’ve had on a diet. SO EXCITED!!
Adding more detail:
I had been plant-based for over 20 months, before going WFPB. I was on the verge of being put on a statin when I read How Not To Die by Michael Greger. I highly recommend this book.[https://www.amazon.com/How-Not-Die-Discover-Scientifically-ebook/dp/B00Y7USB14/ref=tmm_kin_swatch_0?_encoding=UTF8&qid=1704989710&sr=8-1](https://www.amazon.com/How-Not-Die-Discover-Scientifically-ebook/dp/B00Y7USB14/ref=tmm_kin_swatch_0?_encoding=UTF8&qid=1704989710&sr=8-1)
If you want to get an overview of the book, here is Dr. Greger’s talk on How Not To Die: [https://www.youtube.com/watch?v=lXXXygDRyBU](https://www.youtube.com/watch?v=lXXXygDRyBU)
Within 30 days my Total Cholesterol number went from 215 to 165. No drugs! Other Biomarkers improved as well.
However, over those 20 months, I had only lost about 5 lbs., my Blood Pressure hadn’t improved (was put on meds) and my Total Cholesterol number started creeping back up. That is when I realized, I wasn’t really WFPB, I was just Plant-Based. So, on Jan 1st, 2024, my wife and I committed to WFPB.
Here are some tips that seem to be working for us:
1. Have your doctor involved. They don’t need to be onboard with WFPB but they still need to watch you medically. Esp. if you are on any medications. It is surprising how quickly meds might need to be adjusted.
2. Stay away from processed food, even if it is labeled “Plant-Based”. It is still loaded with junk (Sugar, Oil and Salt).
3. Stay away from Oil and look out for added oil in anything you buy (Bread, plant-based milks, etc.).
1. Sauté veggies in water or Veggie Broth.
4. Check out Dr. McDougall’s Color Picture Book (free): [https://www.drmcdougall.com/wp-content/uploads/2021/06/Dr-McDougall-Color-Picture-Book.pdf](https://www.drmcdougall.com/wp-content/uploads/2021/06/Dr-McDougall-Color-Picture-Book.pdf)
1. And his talk regarding the book: [https://www.youtube.com/watch?v=HHx9Oe_IQmY](https://www.youtube.com/watch?v=HHx9Oe_IQmY)
2. Want more detail? Here is his book The Starch Solution on Hoopla: [https://www.hoopladigital.com/audiobook/the-starch-solution-john-mcdougall,-md/11721530](https://www.hoopladigital.com/audiobook/the-starch-solution-john-mcdougall,-md/11721530)
1. Hoopla provides free access to digital media (eBooks, audio books, CDs, etc.) to patrons of Libraries they partner with.
5. Learn about Calorie Density. Jeff Novick has a couple of great talks:
1. [https://www.youtube.com/watch?v=0CdwWliv7Hg](https://www.youtube.com/watch?v=0CdwWliv7Hg)
2. [https://www.youtube.com/watch?v=X6ogG1wEcXo](https://www.youtube.com/watch?v=X6ogG1wEcXo)
6. Learn to cook simple meals, don’t get caught up in fancy recipes. There is a time for that (weekends, special occasions, etc.). But keep your everyday meals simple:
1. Jeff Novick’s Recipes and Tips: [https://www.drmcdougall.com/wp-content/uploads/2021/07/Advanced_Study_Weekend_Fast_Food_Handout_3-13.pdf](https://www.drmcdougall.com/wp-content/uploads/2021/07/Advanced_Study_Weekend_Fast_Food_Handout_3-13.pdf)
2. Use lots of Salt-Free Seasonings while cooking.
7. Mary’s McDougall’s Planning Meals talk: [https://youtu.be/vTNzYRukbc8](https://youtu.be/vTNzYRukbc8)
1. She even covers Oil Alternatives for baking.
8. Check out the Well Your World cooking show:
1. Look through their YouTube channel for some free recipes and ideas: [https://www.youtube.com/@WellYourWorld](https://www.youtube.com/@WellYourWorld)
2. Paid Site: [https://wellyourworld.com/](https://wellyourworld.com/)We have not been counting calories, macros, points, etc. We just focus on the above and eat as much as we want! This has been the easiest and fastest weight loss I have seen on any diet!
I was taken off my BP medication after 7 days AND I lost 12.4 lbs in 31 days! I have a long road ahead, but I finally see a light at the end of the tunnel!
I will say this. In the beginning, making the change can be hard for some. The first few days for me were! If you are coming from a highly processed diet (loaded with sugar, fat, and salt), your body is going to go through some withdrawals. Everyone is different but just know some weirdness may happen. Feeling tired, weak, hungrier than usual, feeling full but not satiated, etc. Give your body time to adjust to the new diet, it is missing all that toxic food it was used to. However, when in doubt talk to your Doctor.
Want Extra Credit? This is another book I highly recommend:
The Pleasure Trap: Mastering the Hidden Force That Undermines Health & Happiness: [https://www.hoopladigital.com/audiobook/the-pleasure-trap-douglas-j-lisle/13428880](https://www.hoopladigital.com/audiobook/the-pleasure-trap-douglas-j-lisle/13428880)
Feel free to ask me any questions! I’ll try to be as helpful as I can be!
I hate math but still I can see the importance of this graph!
I am happy for you and love this opportunity as it might be an inspiration to some folks like myself.
Cheers 😀
Congrats! With this new life style you will also keep it off
That’s awesome, congrats!!! I went plant based overnight in February 2022. I really wish I would’ve tested my blood markers, cholesterol, etc. before to compare. we get tested for our health insurance at the new company I’m at, and every single test was in the green. Not only do I feel great, my numbers are probably the best they’ve ever been. This is absolutely the most ideal diet for health and longevity!