low fat vegan diet?
 

Has anyone ever tried a low fat raw vegan diet such as 80-10-10 by Dr. Graham? Please tell me about your experience. Thank you in advance.

Not Raw, but I do follow a very low fat Vegan diet with no oil, such as Esselstyn and McDougall recommend. I have lost 35 pounds and improved my cholesterol and blood pressure in the last 7 months. I am very happy with it, especially since I do not have to count calories and never go hungry. :)

There are many low fat vegan diets such as Eat to Live. I eat a fairly low fat diet and have been doing so for over a year. Not all days are low fat but most are. I've never done 80-10-10 which is a raw vegan diet. Other than lots of fruit, I don't know anything else about that diet.

I'm on day 4 of the Engine2 Diet - low fat vegan - and I love it so far. I've got about 50 lbs to lose and I've got to bring down my cholesterol and blood sugar. This better work!

Originally Posted by sunshine:
I'm on day 4 of the Engine2 Diet - low fat vegan - and I love it so far. I've got about 50 lbs to lose and I've got to bring down my cholesterol and blood sugar. This better work!

A low fat vegan diet will absolutely bring down your cholesterol since cholesterol is found in animal products. I've heard great things about that book, let me know how what you think about it!

I've never heard of the Engine2 diet. Neither me nor my husband ever had high cholesterol but now both of us are on the low end. Both of us were told by our doctors (2 seperate ones) that we probably had the lowest cholesterol levels they've ever seen. Our good cholesterol was at a good level too.

Engine2 was written by a vegan firefighter. Apparently he made a bet with his firehouse that he could lower their cholesterol levels, weight, and blood pressure in 30 days, without sacrificing taste, if they let him do their cooking. It worked, so he wrote a book about it. The difference between it and other veg/vegan books (so I've heard) is that it's written for people that enjoy meat and are cutting it out only for health benefits. The only reason I haven't bought it is I'm worried it's going to be yet another "use meat substitute" books, instead of innovative ways to eat vegan without selling my soul to TVP. I like TVP, but I don't want it to be the basis of my diet.

Originally Posted by bacilli:
A low fat vegan diet will absolutely bring down your cholesterol since cholesterol is found in animal products.

Ah, but the problem is that *you* are an animal. You can make cholesterol even if you never eat *any*. In the typical person, most of the cholesterol in their blood was made by their own body. Not that a healthier diet won't help, but it not quite that simple.

Well of course you're never going to have a cholesterol level of zero. But if you cut animal products out of your diet, you will see a decrease in your cholesterol, hence me saying it will bring down your cholesterol.

Oh the vegan firefighters, I heard about them, didn't know they had a diet book.

There's a review on the 3FC home page. ;)

Originally Posted by bacilli:
Well of course you're never going to have a cholesterol level of zero. But if you cut animal products out of your diet, you will see a decrease in your cholesterol, hence me saying it will bring down your cholesterol.

Sadly, that's not true, although I wish it were. I stopped my cholesterol medication, have been a vegan for a year, and my cholesterol went back up to a level higher than it was prior to taking medication (when I was an omnivore). I think in most cases becoming a vegan WILL lower your cholesterol, and certainly people should try, but it doesn't work in all cases, unfortunately. While not decreasing my cholesterol won't stop me from being a a vegan, I have started back on the medication.

I tried for a year to get my cholesterol down, I thought I was doing well, steel oats every morning, no meat etc. when I went to the Dr it was up 9 points!!
He told me people do all they can to lower their cholesterol and its still not enough, sometimes its just generic. Darn parents.
I am going to try for another 3 months, if its not lower by then I will go on medication for it. Drat!

My husband (who didn't have high cholesterol) dropped his cholesterol about 60 pts after 3 months of being vegan. Mine dropped the same. We are now considered 'well below average'. Of course there are genetic components but there have been people who have dropped their cholesterol from giving up all animal products.

Actually, instead of Engine 2 diet, I bought the Eat to Live diet book and my husband and I are following that. I really hope it brings down my cholesterol. My two brothers and Dad have normal cholesterol levels, but they're not overweight so maybe combining this way of eating and getting to my goal weight will be the trick.

I love all the veggies but it takes a lot more time preparing meals this way than sticking a Jenny Craig meal in the microwave!! But I feel great so far - week 2 - and I'm not missing meat or dairy at all. Love the almond milk.

sunshine - that was totally my experience, from day 1 I didn't miss meat or dairy.

The Engine 2 book is a good read, and the recpies don't included lots of meat substitutes it's mostly unprocessed things.

Have a look at the Engine2 website http://engine2academy.com/, you can register for free and check out loads of recipes and theres videos of the exercise routine too. I joined the website first and then bought the book, although once i'd read all the stuff on the website you don't really need the book. Although it is good for a read anyway.

I also thought I'd get everything I needed from the Engine2 website so I bought the Eat to Live book (in paperback!) It's a challenge getting all those veggies in.

I heard on the news today that there's a recall on ground beef again. The longer I stay away from meat the more unappetizing it is.

I too just bought the e2l book, waiting to get it from Amazon. I am a vegetarian so I don't think I will have any problems doing this lifestyle change, famous last words.
i bought a blender and tons of veggies and fruits.

I was wondering if some one could post a typical day of meals?

Karen - you can get this info and recipes from the Engine2 website:
Day 1
Rip’s Big Bowl
E2 Stuffed Pita with Hummus
E2 Spinach Starter Salad & Gnocchi with E2 Basics Red Sauce
Frozen Cherries & Soy Yogurt

Day 2
Banana & Toast
E2 Basics Wrap with Gnocchi
Dinner Plate: E2 Black Beans & Rice Extravaganza
E2 Lime Mousse

Day 3
Simple Cereal Bowl
E2 Basics Open Face Sandwich with Hummus
E2 Basics Stir Fry over Brown Rice
Sliced Apples with Lemon Juice

Day 4
Strawberries & Whole Grain Toast
Green Leafy Wrap with Stir Fry
Chalupas & Salsa
Lemon Sorbet & Blueberries
Day 5
Hot Lap Bowl
E2 Basics Taco
Portobello Mushroom Burgers & Sweet Potato Fries
Fruit Bowl with Oat-Nut Topping
Day 6
Breakfast Tacos & Grapefruit
Burgers & Sweet Potato Fries
E2 Basics Starter Salad & Meatloaf with Steamed Broccoli
Chocolate Mousse
Day 7
E2 Pancakes with Strawberries, Bananas & Walnuts
Ann’s Panini
E2 Big Salad with Brussels Sprouts & New Potatoes
Oatmeal Raisin Cookies

can someone tell me the main difference between Dr Furhman, Dr Ornish and Dr McDougal diet plans? i have been reading to much about low fat diets lately and am getting so confused.
I know veggies, fruits, grains, legumes, no meat or dairy.
just trying to figure out each plan, and which one would be right for me.

They all limit fats.

Fuhrman limits starchy cooked veggies and other foods high in starch such as grains but allows you fruit.

McDougall limits fruits but allows you grains.

Not sure about Ornish.

Ornish is very low fat, I think 10%. It's vegetarian but not vegan. He advocates a lot of nonfat dairy, which I couldn't get past.

OK so I need to decide if i want to eat more fruits, grains or dairy.
seems like more grains and dairy weight loss will be slow, fruit is sugar. oh me oh my what to do here.
oh i know balance everything in balance.

salads and veggies 1/2
fruit 1/4
grains 1/4
dairy 0/0

Well I'd avoid dairy completely myself, I personally feel its worse than meat whether you are vegetarian for health, animal or environmental reasons.

The focus for Fuhrman really is on legumes and veggies but fruit is allowed AFTER you make sure you have your legumes and veggies. Fruit is sugar but its full of antioxidants. I personally feel better if I'm eating fruit than if I'm eating grains and I've heard people who have done McDougall think that it doesn't work for everyone because of the grains.

I also believe more fruit and less grains are better for you. This week breakfast is fruit salad instead of oatmeal and I noticed more energy and the weight is coming off a little faster.

I am having a green smoothie every morning using my old, new vitamix and do feel better and have more energy.
i also have stopped most snacking at night and have a glass of soy milk or an orange for a snack and am quite happy.
where my problem is now is fat in the form of butter and mayo, so i will have to rethink those two and come up with a healthier alternative. I went to a cookout with friends last night and brought my own salad and was quite happy. I can do this.
i am really thing about starting Mcdougall, but since i don't have the book i have to figure out the difference between his 2 plans and which book to get.

I bought both of McDs books on Amazon last night used, the 12 day diet and the MWL book. So now I am committed to doing this.
I think I have been working my way towards low fat vegan for about a year now, taking baby steps along the way.
White potatoes scare me though, so I need to sneak up on them again. As long as I can find a happy balance I can do this.

My diet is emphasized on more fruit/veggies (raw if possible) on most days.... and I try to limit my grains to weekend. Sunday I dont really have any limits. But I notice im loosing more now too and I dont feel so heavy.

I did a raw diet for a couple months last summer and enjoyed it. I did lose some weight in the process as well which was nice. I liked that I could pretty much eat however much I wanted as long as it was raw vegan. By the end I started to get bored with the types of meals I was having (a lot of repetitious meals because "gourmet" raw takes quite a bit of prep work) and also I found this type of diet to be very expensive. My body felt great though and I had a lot of energy.

I agree....there's a lot of time involved in getting veggies and fruits ready to eat but I think it's all worth it. Since we're not eating out nearly as often, I hope the expense of buying the produce is still less than what we were spending. Feeling better is the motivator!

I find this way of eating less expensive than when I was paying close to $15.00 for 2 steaks. I hated paying the price for meat.
Now i can get a whole bag of apples, oranges and potatoes plus salad fixings for about the same price as 2 steaks.
I shop very carefully now and if I can I buy all my grains in bulk.
As stated before we don't eat out much so I also save there too. Not buying junk or snackie foods has helped.
Prep time, I don't mind since I like to cook and am retired I do have time to play with my my food more.

Thanks
 

A firefighter vegan diet? I am so there! It sounds like a health conscious, single woman's dream come true. I digress, thanks for all the great information. I incorporate vegan recipes pretty regularly and I am now experimenting with raw foods because the ingredients are getting easier to come by. When I first became interested in raw food diet I read a lot of people do an 80/20 balance. 80 raw - 20 cooked. I think for me it would be a good goal. My father had high cholesterol and heart disease, I really don't want to face the same problems. Now if I can find a vegan firefighter to give me pointers...

Does anyone here follow Dr. McDougall? I tried, but was not losing weight. I wonder if I was eating too much. This bothers me, because I lost more than 50 pounds 12 or 13 years ago following Susan Powter, and one of her gurus is Dr. McDougall, so there is definitely something amiss with me. I am doing the first phase of Fat Smash now -- it's vegetarian -- and am doing well.

I really only have a little more than five pounds to go at this point.

I am seriously trying to do McDougall diet, I try to eat lots of fruits and veggies, and cut out all fats and oils. my problem in following the plan is i love my soy milk and yes peanut butter.
so far I have lost 10 lbs. I know this works, and I feel so much better just doing the diet the best I can.

mcdougall allows fruits? I thought it didn't or limited them heavily.

MLW allows 2 fruits a day, the original or 12 day plan allows more fruit. Iam doing the 12 day to start, then working my way to the more restricted MWL plan.

An outline of the plans:


John McDougall, MD
John McDougall has two formal dietary plans that he recommends: the 12-Day Diet and the McDougal Plan for Maximum Weight Loss (MWL). Both of these plans are nearly vegan, based solely on grains, vegetables, fruits, and beans. The MWL plan is for those persons with stubborn weight problems that don't respond to the 12-day diet and severely limits consumption of grain products other than grains cooked whole -- even bread made from whole wheat is eliminated.



The Twelve-Day Diet
Food Guidelines
DON'T EAT:
Milk (for cereal or cooking)
Milk (as beverage)
Butter
Cheese
Cottage cheese
Yogurt
Sour cream
Ice cream
Eggs (in cooking)
Eggs (for eating)
Meat, poultry, fish
Mayonnaise
Vegetable oils (for pans)
Vegetable oils (in recipes)
White rice (refined)
White flour (refined)
Refined and sugar-coated cereals
Coconut
Coffee, decaffeinated coffee, and black teas
Colas and un-colas

NOT ALLOWED ON THE TWELVE-DAY DIET, BUT ALLOWABLE OCCASIONALLY AFTERWARD:
These high-fat plant foods (high in natural vegetable oils) can be used occasionally and/or in small amounts after you have completed the twelve-day diet and regained your health and appearance.

Soybeans
Soybean derivatives (tofu, tempeh, miso, high-fat soy milk)
Nuts and nut butters
Seeds
Olives
Avocado

McDougall Program for Maximum Weight Loss
Foods you should eat

All whole grains and whole-grain cereals, such as brown rice, corn, oatmeal, barley, millet, and wheat berries; many packaged grain cereals, puffed grains, and other healthful cereals.
Squashes, such as acorn, butternut, buttercup, pumpkin, and zucchini.
Root vegetables, such as potatoes, sweet potatoes, and yams.
Legumes, such as peas, split peas, black-eyed peas, string beans, and such beans as chick-peas, lentils, and adzuki, navy, pinto, and black beans.
Green and yellow vegetables, such as collard greens, broccoli, kale, mustard greens, cabbage, various types of lettuce, and watercress; celery, cauliflower, carrots, and asparagus, and tomato.
Fruit, such as apples, bananas, berries, grapefruit, oranges, peaches, and pears. (Limited to two servings per day.)
For most people, simple sugars, salt, and spices used sparingly at the table rather than in cooking.

Avoid the following:
All red meat, including beef pork, and lamb. All are rich in fat, cholesterol, and other harmful constituents.
All poultry and fish. Poultry has about the same amount of cholesterol as red meat, while fish varies, depending on the type. Some fish are higher in cholesterol than red meat, others lower.
All dairy products, including milk, yogurt, and cheese. All are loaded with fat and cholesterol. Low-fat dairy products are not recommended because of potential health hazards, including allergies, childhood diabetes, arthritis, and lactose intolerance.
All oil, including olive, safflower, peanut, and corn oil. Oil is simply a liquid form of fat.
All eggs. Eggs are abundant in fat and cholesterol.
Nuts, seeds, avocados, olives, and soybean products (including tofu, soy cheese, and soy milk). Soybean products are high in fat, unless they have been specially processed (low-fat varieties are also not recommended).
All dried fruit and fruit juices
All flour products, such as breads, bagels, and pretzels. The less a food is processed the better it is for weight loss. Flour products are composed of fragments of grain, or relatively small particles, which increase absorption and slow weight loss.

Holy restrictive! No tea, coffee, olive oil, nuts, or soy, and only 2 servings of fruit per day? Spices used sparingly?

You are a much stronger person than I.