The End of Dieting: How to Live for Life by Fuhrman Joel

Author:Fuhrman, Joel [Fuhrman, Joel]
Language: eng
Format: epub, azw3
Publisher: HarperCollins
Published: 2014-03-25T00:00:00+00:00

Meat Lovers Rejoice

I can make this same Simple Core Menu favorable for all the dyed-in-the-wool meat eaters who don’t want to give up the taste of meat. You can get almost the same lifespan and health benefits as a vegan nutritarian by using a small amount of animal product to flavor your veggie burger, chili, or soup. By mixing just a small amount (about 1 ounce per serving) of meat into my mushroom-bean burgers (see Meat-Lover’s Beef, Bean, and Mushroom Burgers), for example, you have healthful, flavorful burgers that taste better than the typical all-beef patty, with only one-fifth the amount of meat—barely 1 ounce of animal products—for the entire day. This is almost an insignificant amount. You can call it the Soup, Salad, and Burger diet!

Otherwise, limit animal products served in a larger portion (3–5 ounces) to just once a week. This keeps the total number of ounces of animal products per week to less than 10 ounces. Then the six other days when you eat only 1–2 ounces won’t be enough to significantly increase IGF-1 levels over baseline for most people.

Still, if you’re using animal products in your diet, it might be wise to have your doctor check your IGF-1 level to make sure it’s less than 150 nanograms per milliliter. If it isn’t, you should strongly consider reducing, or eliminating, the animal products in your diet, and, of course, be careful with your intake of sweets.

Here are my suggestions if you still want to include the flavor of animal products in your diet:

1.Eat a maximum of 1.5 ounces of meat a day if you’re female and only 2.5 ounces if you’re male as a flavoring agent in a recipe or dish.

2.Eat only 2.5 ounces if you’re female and 3.5 ounces if you’re male once a day, but then make the next day completely vegan so your weekly intake remains less than 10 ounces (females) or 16 ounces (males).

3.If you have a bigger serving, such as 5–7 ounces, then have that amount only once weekly or less.

As a general rule, try to keep your calories from animal products below 5 percent of your total daily caloric intake. Since a reasonable number of daily calories is 1,600 for women and 2,400 for men, 5 percent of calories a day equals about 80 calories for women and 120 for men. Or about 560 calories a week for women and about 840 calories a week for men. This would limit your exposure to IGF-1 and keep your caloric intake of animal products in line with that of the people from the longest-lived societies around the world.

I should be clear. I am not recommending that most people consume animal products. Available evidence demonstrates that a vegan diet with the right supplements is, for most people, still the most likely path to maximizing lifespan. Of course, we’re not all robots. Some people thrive better with a small amount of animal products. For those of you who don’t want to go completely vegan nutritarian,

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