Michael Greger, M.D. FACLM
Michael Greger
Michael Greger, MD, is a physician, New York Times bestselling author of How Not to Die and internationally recognized speaker on a number of important public health issues.
He is a founding member and fellow of the American College of Lifestyle Medicine, has lectured at the Conference on World Affairs, at the National Institutes of Health, testified before Congress, and was invited as an expert witness in the defense of Oprah Winfrey in the infamous "meat defamation" trial.
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Dr. Greger and his team offer free videos and articles on the latest scientific discoveries on nutrition. NutritionFacts.org is a non-profit / non-commercial website.
All speaking fees and profits Dr. Greger receives from the sale of his books and DVDs are donated to charity.
“The best way to minimize your exposure to industrial toxins may be to eat as low as possible on the food chain, a plant-based diet.”
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- Dr Michael Greger
Obesity Epidemic
Weight lost
Evidence-based
Fiber
Eat the minimum recommended daily, you will lose weight
Fibers slows digestion in the intestine to give time to absorbed the nutrients
The nutrients are absorbed by the wall of the intestine, the gut wall
Fiber is a carrier to dilute or eliminate calories
Fiber trap sugars and works as a starch and fat blocker
What matters is the absorption, not what you eat and the number of calories.
Decrease appetite for more than 12 hours, increase the rate you burn fat and boost the metabolism
Fiber is necessary for the gut bacteria and they nourish the whole body
Fiber supplements don't work
Less than 5% of Americans meet the recommended minimum daily intake of fiber
Fiber is only found in plants
Thylakoids
The thylakoids themselves contain the chlorophyll, but the thylakoid membrane is where the light reactions take place
Thylakoids bind to lipase
Lipase is the enzyme that our body uses to digest fat
So it slow fat absoption
Thylakoids are fat blockers
Reduce the appetite and eating less
You find thylakoids in green vegetables
The greener the leaves the more potent the effects
Don't overcook you will lose all the properties
Meat
Meat consumption in general is associated with weight gain and poultry is the worst
Eating only an once per day of chicken
Decreasing the consumption of branched-chain amino acids improves metabolic health
Branched-chain amino acids is associated with insulin resistance
Animal protein contains a large amount compared to vegetable proteins
Animal protein induces almost exactly as much insulin release as pure sugar
How and when
Eating the same food and the same amount at different time of the day will not give the same results
At breakfast, the same amount of calories is less fattening than the same number of calories at dinner
Eating after 7pm will be way more fattening
This is what we called the circadian rhythms our chronobiology
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Healthy plan
A few hours lost sleep appeared to reverse fat loss entirely
Healthy plant foods are related to longer life
If you turn to a ketogenic diet, the fat loss process will slows down - it is cut in half - and what your are losing is water, protein and lean mass.
In the long term, you have a higher risk of all-cause mortality if you follow a low-carb diet.
Low-carb diets affect artery fonction and aggravate heart disease
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Plant-based diet
Plant-based diet reverses:
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heart disease
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type 2 diabetes
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high blood pressure
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Adding a meal per week to a plant-based diet and you will double or triple the risk of :
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heart disease
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diabetes
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stroke
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weight gain
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and shorten your life expectancy by 3.6 years
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A little boost
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1/2 liter of water before meal reduce energy intake by 22%
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Water-rich foods help you lose weight
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A cup of vegetables before meal, helps you to consume less energy
Help to lose weight :
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1 or 2 table spoon of apple vinagre / day
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1/2 teaspoon of garlic / day
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1/4 teaspoon of ginger powder / day
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1/4 teaspoon of black cumin / day (improves cholesterol, triglycerides, blood pressure and blood sugar control) some studies compare it to statin for cholesterol control
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1/2 teaspoon twice a day of regular cumin (some studies compare it to the orlistat)
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Cayenne pepper to counter the metabolic slowing and help burn fat
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The single best diet proven for weight loss may just so happen to be the safest, cheapest way to eat for the longest, healthiest life.
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Mother Nature’s powers cannot be stuffed into a pill.
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Back in 1903, Thomas Edison predicted that the “doctor of the future will give no medicine, but will instruct his patient in the care of [the] human frame in diet and in the cause and prevention of diseases.
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- Michael Greger