I could barely walk to the mailbox without getting winded. I remember once, when I was in my mid-30s, a friend asked me to go on a walk around the block with her, and halfway through, I burst into tears and had to stop because I couldn’t breathe and was in so much pain. I was so sick and tired of being sick and tired.

My husband and I tried everything under the sun to lose weight—Weight Watchers, SlimFast, low-carb diets, etc. We’d lose a bit of weight at first, but I always felt hungry and deprived. I was not able to stick to any of these diets for long, and I gained even more weight back than the initial weight lost.

Giving a WFPB Diet a Chance

Fast-forward a few painful years. My hubby, who also was severely obese, spotted a flier for a documentary called Forks Over Knives. We decided to watch it, though at this point I had very little hope that I could ever shed any weight successfully.

I really only heard part of the message of the film: Cut out animal flesh. I told Hubby I wanted to go vegetarian. He said that if we were going to give it a try, he wanted to commit to going vegan. So we committed to it for a year.

After a year without animal products, we’d each lost 100 pounds. The weight came off fairly easily. We decided to try transitioning to the whole-food, plant-based (WFPB) diet advocated in Forks Over Knives, which meant cutting out oil and vegan ultraprocessed foods. We had varying degrees of success with this. For a few years, we ate oil off and on. But slowly, more pounds came off. I decided to also cut out all refined sugar.

Fully into the Whole-Food, Plant-Based Lifestyle

Today I am 52 years old and happily committed to a WFPB lifestyle, as is my husband. I have continued to gradually lose weight and have easily maintained the weight loss, even after having a thyroid gland removed in 2019 (due to a benign but large tumor).

Prior to going plant-based, I had high cholesterol and high blood pressure, and my inflammation markers were off the charts. Now all of these are in the normal range. My doctor has said that my blood work is like that of a healthy young athlete. I take that as a tremendous testimony to the WFPB lifestyle.

I no longer struggle with GERD symptoms. Before going plant-based, I depended on Prilosec and Tums to get through the day. Now I don’t suffer any heartburn; I can eat the spiciest of foods with no problems! To top it all off, I used to suffer from terrible insomnia, and now I sleep like a contented baby.

I run five days a week and am an avid walker. I am sober, happy, and healthy. I have gained a completely new life. My husband and I are fully committed to continuing on our veggie journey and flourishing in this way of living!

Ready to get started? Check out Forks Meal Planner, FOK’s easy weekly meal-planning tool to keep you on a healthy plant-based path. To learn more about a whole-food, plant-based diet, visit our Plant-Based Primer.

The post From Sick and Tired to Happy and Healthy: My Whole-Food, Plant-Based Journey appeared first on Forks Over Knives.

After college, I was entrenched in the work world and began to travel extensively. This meant eating out constantly and not exercising like I had in the past. Over the next 25 years, I gained more and more weight, eventually reaching 290 pounds. 

In 2012, I was diagnosed with non-Hodgkin’s lymphoma. I had great support from my family as I faced this daunting challenge. Chemotherapy and radiation took a major toll, and a few years later, I was diagnosed with a different form of cancer. My kids were my strength and got me through it. The experience was a wake-up call to begin looking at improving my nutrition. 

Time for Change

In 2017, a friend suggested that I watch the Forks Over Knives documentary film. I have a science background, and the data presented in the film convinced me that a whole-food, plant-based diet was the healthiest way to eat. I was still traveling for work and didn’t feel ready to commit to going fully WFPB, but I did stop eating meat. Then in March 2020, due to the pandemic, I began working from home, which turned out to be a big blessing. Able to focus on my health, I learned to cook WFPB meals and started hiking and trail-running. Within a year, I dropped 90 pounds.

In It for Life

Since then, I’ve easily maintained the weight loss. The response from friends and family has been great. I have a relative who is now eating more plant-based and seeing health improvements. Many others have reached out for input about making the switch, including a friend who was diagnosed with cancer. A small local group I’m part of decided to do a plant-based dinner for our most recent gathering, and everyone was amazed by how flavorful the food was. 

I’ve resumed traveling for work, but now I take the time to look at menus before going to restaurants, to make sure there are options for me. Also, whenever I get to a new town, I try to stop at the grocery store and pick up fresh fruit to have in my hotel room for breakfast or as a snack. It takes a little more effort, but planning in advance helps quite a bit. 

After being in remission from cancer for years and shedding the extra weight, it feels like I really have my life back. I’m excited to say that it looks like bicycle racing is back in my life, full-force. Recently, I raced my first series of track cycling events in many years, and I’ve got my sights set on racing at the USA Cycling Masters Track National Championships in June. I look forward to eating this way for the rest of my life.

Ready to get started? Check out Forks Meal Planner, FOK’s easy weekly meal-planning tool to keep you on a healthy plant-based path. To learn more about a whole-food, plant-based diet, visit our Plant-Based Primer.

The post How Working from Home Helped Me Lose 90 Pounds appeared first on Forks Over Knives.

In today’s world, an increasing number of people are overweight or obese. According to the Centers for Disease Control, in 2017 more than 42 percent of adults in the United States were classified as obese. Obesity is associated with early death and chronic health issues. 

What Is Obesity?

Obesity is defined by a body mass index (BMI) of greater than 30. BMI is a simple metric that calculates your weight-to-height ratio (kg/m2). Though BMI has its limitations (it doesn’t measure body fat or consider weight distribution), it offers a frame of reference for estimating whether you are underweight, normal weight, overweight, obese, or severely obese, using the following scale. 

• Underweight: Your BMI is less than 18.5
• Normal weight: Your BMI is between 18.5 and 25
• Overweight: Your BMI is between 25 and 30
• Class 1 Obesity: Your BMI is between 30 and 35
• Class 2 Obesity: Your BMI is between 35 and 40
• Class 3 “Severe” Obesity: Your BMI is greater than 40

To calculate your BMI, simply enter your height and weight into this free online BMI calculator. 

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Morbid Obesity

Morbid obesity is defined as being 100 pounds or more above your ideal body weight, having a BMI greater than 35 with at least one serious obesity-related condition, or having a BMI greater than 40. Those with a BMI greater than 40 are also referred to as living with extreme obesity. 

Childhood Obesity

A growing number of children worldwide are overweight or obese, which not only increases the risk for being obese as an adult but also increases the risk of developing type 2 diabetes, cancer, and coronary heart disease. (See more on the health risks of obesity below.)

Researchers have identified many risk factors evident in the first 1,000 days of a child’s life that are strongly associated with childhood obesity. These risk factors include:

• Being born to a mother who is overweight, obese, or living with gestational diabetes
• Being exposed to tobacco smoke in utero
• High birth weight
• Accelerated weight gain as an infant
• Poor sleep as an infant
• The introduction of solid food before the age of 4 months
• Repeated exposure of the infant to antibiotics 

Children impacted by these risk factors will not necessarily become obese, and they can influence their body weight and body composition throughout life by eating healthful diets. And a notable aside: The majority of obesity-related deaths occur in adults who were a healthy weight in childhood.

Health Risks Associated with Obesity

One of the main concerns about obesity is that it doesn’t always travel alone: People who are obese are at a significantly higher risk for many chronic diseases. Because most data regarding obesity and disease risk comes from observational studies, it’s not possible to definitively conclude if obesity itself increases risk for certain diseases, if obese individuals are more likely to have other risk factors, or if there is some other explanation for the association. 

What Causes Obesity?

Obesity is a complex metabolic condition with no single cause. It’s important to understand that multiple environmental, dietary, lifestyle, and genetic factors can influence one’s risk for developing obesity both as a child and as an adult.

Can Diet Alone Cure Obesity?

If you are overweight and have managed to lose weight by dieting only to regain it all back, you are not alone. A 2018 meta-analysis of 29 long-term weight-loss studies found that more than half of all weight lost was regained within two years, and more than 80 percent was regained by the five-year mark. It’s common for dieters to gain back even more weight than they lost. More research is needed to understand why it’s so difficult to maintain weight loss. It may be that as we gain extra pounds, the body registers a higher “set point” and will attempt to stay at that weight, through mechanisms such as a slowed metabolism or increased appetite.

While dietary changes may not resolve obesity for everyone, people who eat a plant-based diet tend to be leaner than those who don’t. Rather than calorie-counting and portion control, Forks Over Knives recommends eating a diet of whole plant foods. Whole grains, vegetables, fruits, and legumes contain significant fiber and water, a combination known as bulk. Barbara Rolls, MD, one of the leading obesity experts, says that bulk is key to satiety. These whole plant foods are much lower in calorie density than animal products and highly processed foods, and are a phenomenal way to stay full without eating excess calories. Animal-based foods such as meat, cheese, fish, and eggs contain zero fiber, making it easy to exceed your calorie requirements without feeling full. Whole plant foods have also been shown to boost after-meal metabolism.

Because this way of eating doesn’t require calorie counting or portion control, some have found it more sustainable than weight-loss diets. Forks Over Knives has published a number of first-hand accounts from people who, after years of yo-yo dieting, have maintained weight loss after going whole-food, plant-based. Read more: 

• How I Kicked Cheese and Sugar Addiction, Lost 150 Pounds on a Plant-Based Diet
• What Giving Up Meat, Dairy, and Processed Foods Did for My BMI, Blood Pressure, and Cholesterol
• I Cut My Weight in Half on a Plant-Based Diet
• I Went From Obese to the Best Shape of My Life on a Plant-Based Diet
• We’ve Lost a Combined 195 Pounds Since Going Plant-Based
• After Decades of Failed Diets, I Went Plant-Based and Lost 140 Pounds in 2 Years
• From Hot Dog King to Whole-Food, Plant-Based: My 210-Pound Weight-Loss Journey
• I Went Plant-Based, Said Goodbye to 100 Pounds, Prediabetes, and My CPAP Machine

Ready to get started? Check out our Plant-Based Primer to learn more about adopting a whole-food, plant-based diet.

The post Understanding the Risks and Causes of Obesity appeared first on Forks Over Knives.

I never had problems with my weight or health in general as a young adult in my 20s, even though I smoked, drank, and ate unhealthy foods. However, I struggled with weight gain as I got older. I would periodically go on diets (mostly low-carb ones), only to find them unsustainable. I would regain what I lost and then some every time. Eventually, I gave up on dieting. I indulged in fast foods, sugary drinks, and highly processed convenience store snacks. I was addicted to cheese.

A few years ago, I was forced into early retirement because I was unable to stand for more than a moment at a time or walk more than 10 feet. Then I was rushed to the hospital because of a pulmonary aneurysm. I was morbidly obese at 400-plus pounds, with a BMI of 55. I had high cholesterol (217 total), high blood pressure (139/81), and type 2 diabetes (A1C level of 6.6).

After my hospitalization I was put on four medications. One day, all four of my medications needed to be refilled, and my doctor wanted me to come in before he would write the prescriptions. I became upset at having to make a co-pay for an office visit.

From Frustrated to Motivated
Upset and feeling like I was being taken advantage of by the health care system, I began looking for lifestyle solutions for my health conditions. That is when I stumbled across the documentary Forks Over Knives. I went out and purchased Forks Over Knives: The Cookbook and began preparing the suggested recipes.

At first, my friends and relatives were fine with my new diet: To them it was just another one of my dieting phases. But they soon raised strong objections to my not eating dairy or meat. Often they would voice concerns that I was not getting the right kind of nourishment, suggesting that I eat meat and dairy in moderation, or that I eat “healthier” types of meat and animal products, such as grass-fed beef or cage-free chicken and eggs.

After six weeks of being 100 percent compliant with the whole-food, plant-based diet, I caved. I decided to add the so-called “healthier” meat and dairy into my diet in moderation.

Serious Setbacks
While I’d been enjoying weight loss (170 pounds!) and less pain, within a year that all came to an end when I tore a nerve in my spine. I was forced to spend several months in bed, unable to exercise. All my progress with weight loss and improving other health markers was erased. I began to gain weight and feel unhealthy.

Over the following year I struggled with getting back to exercising and controlling my urges for unhealthy foods. I regained 100 of the 170 pounds that I’d lost. The following year was another miserable one, and by December 2017 I was bedridden. My left leg was swollen and throbbing with pain. The back of my head felt tingly and numb. Any kind of physical activity rendered me short of breath.

A Fork in the Road
I thought of going to the hospital then, but I pondered all the painful procedures that they would do to me and considered trying another path. I asked myself, “When was the last time I truly felt good?”

I recalled it being those six weeks of being 100-percent whole-food, plant-based. So I watched Forks Over Knives again, grabbed the cookbook, and got back on the road to recovering from morbid obesity and its chronic diseases.

Soon my energy level improved; my A1C level improved; and I was losing weight again. Eight months later, my health markers were all normal—without any help from medication.

I continued to lose weight with no effort. I ate when I was hungry and until I felt satiated. I realized that eating plant-based is a sustainable lifestyle. I’m no longer drawn toward eating meat or dairy. In fact, eating any unhealthy processed foods does not appeal to me at all.

Shouting from the Mountaintops
This experience has taught me that I’m responsible for my health. I now exercise six or seven times a week. My workouts include swimming and running a mile, and I have begun adding a weight-lifting regimen as well. I plan on being able to go on hikes again by year’s end.

When I tasted a summer squash for the first time this year, I went crazy over it, and I still can’t get enough of them. I love making Northern bean veggie soups. Taco Tuesday is a favorite day of mine: I toast corn tortillas in the oven and fill them with vegan oil-free no-salt-added refried beans, brown rice, green onions, and diced tomatoes.

My newfound health truly inspires me to shout from the mountaintops the benefits of plant-based living. I’m actively involved in the WFPB movement. I’m a member of several web-based support groups.

Thank you, Forks Over Knives, and all the doctors, dietitians, and chefs who have promoted this lifestyle and made it known to me.

Ready to get started? Check out Forks Meal Planner, FOK’s easy weekly meal-planning tool to keep you on a healthy plant-based path.

The post I Conquered My Diabetes and Lost Over 150 Pounds by Going Plant-Based appeared first on Forks Over Knives.

1. 7 Things That Happen When You Stop Eating Meat

With over 1.1M page views, this article by Michelle McMacken, MD went viral this year. It explains many of the reasons vegetarians and vegans live longer and have lower incidences of chronic diseases than meat-eaters.

2. Obesity: It’s Not About the Carbs

Dr. Garth Davis busts what is probably the most common health myth of today—that carbs make people fat and sick. “Traditional diets high in fruits, veggies and starches have worked for thousands of years, and continue to keep people slim and healthy. But our obsession with counting fat, carbs, and protein blinds us to this truth.”

3. Is It Possible to Eat Too Much Fruit?

People actually avoid fruit because they think any carbs will make them gain weight. In this NutritionFacts.org video, Dr. Michael Greger explores the research on how much fruit we can eat in one day.

4. What Do the Healthiest, Longest-Living People in the World Eat?

Scientists look at the traditional diets of the healthiest populations (based on both longevity and healthy aging) in the world for clues as to what we are doing wrong.

5. Plant-Based on a Budget: Eating Well on $5 a Day

Our chef shows you how to eat a whole-food, plant-based diet on a thrifty budget of $5 a day. Her practical and simple ten day menu is an example of the varied healthy meals you can make with limited resources and ingredients.

6. Is Coconut Oil Healthy or Hazardous?

For several years now, coconut oil has been marketed as the new wonder oil, a cure-all with health benefits. Drs. Pulde and Lederman break down the science.

7. The Smoke and Mirrors Behind Wheat Belly and Grain Brain

Wheat-free and grain-free diets are all the rage, and these two bestselling books are a big part of the current trend. John McDougall, MD, takes a hard look at their claims.

8. Myth of Complementary Protein

The “incomplete protein” myth was inadvertently promoted and popularized in the 1971 book, Diet for a Small Planet, by Frances Moore Lappé. Even though the author corrected her mistake in later editions, the myth of protein combining is still sometimes taught today.

9. These Three Kitchen Shortcuts Will Change the Way You Cook

Healthy eating starts at home, but most people don’t have the ability or energy to spend hours in the kitchen every day. The lead instructor of our online cooking course shares his favorite tips for home cooks to save time and mess in the kitchen.

10. How I Fuel Myself with a Plant-Based Diet as a Competitive Bodybuilder

Athlete Torre Washington talks about his life and diet as a plant-based athlete and bodybuilder;  people loved his compelling story.

Other Popular Stories of 2016

How to Cook Without Oil
7 Ways Milk and Dairy Products are Making You Sick
Top Tips for Plant-Based Athletes

The Most Popular Success Stories of 2016

How We Cured Our Cystic Acne on a Whole-Food, Plant-Based Diet
I Lost 300 Pounds and Regained My Life…and My Entire Family Joined Me
How My Daughter Got Off ADHD Meds, Reversed Prediabetes, and Started Thriving on a Plant-Based Diet
Ultrarecovery: From Depressed Addict to Pro Ultrarunner

The post 10 Best Articles of 2016 appeared first on Forks Over Knives.