The Power Foods Diet

Why is a WFPB lifestyle is so Energizing .....

and how does it help people reach and sustain a healthy weight?

It was great to have the opportunity to meet up with Neal Barnard MD at his Book Signing - "The Power Foods Diet" , at Sunshine Book Co. in Clermont, Florida. And this is a great book to share with curious family and friends.

If you've been following WFPB eating, you've likely noticed that your energy is great, your weight is staying in a healthier range AND you don't have to count calories nor carbohydrates. As Dr. Barnard presented his book The Power Foods Diet to attendees, he described research that explains why. The data included a large, long term study from Harvard University including results from the long term Nurses Health Studies, as well as breakthrough studies by the research team at PCRM.

"Certain foods are much better than others for weight loss. Some foods, the more of them you choose the more you loose weight!". The benefits these foods have toward a healthy weight include appetite taming, metabolism boosting, and calorie trapping....Here's the foods that the Harvard Study noted as being associated with more weight loss:

1. Blueberries, strawberries, grapes

2. Cruciferous veggies such as broccoli

3. Green leafy veggies

4. Melons

5. Citrus

6. Legumes

   Further research has added whole grains and spices to this list. It's a good idea to include all of these everyday in your diet!

But How Do These Foods "work their magic"?

Appetite Taming

You'll note all of these foods, as well as whole grains, are higher in fiber and complex carbohydrates.... so they push your "I'm full buttons" quicker with less calories. Meat, dairy and processed foods have minimal fiber and are high in fat ... they're "calorie dense" so they just leave you wanting more and more, instead of feeling full and satisfied. So cut up your melons and cantelope and keep them handy along with apples and pears to enjoy, and tame your appetite!

Interestingly these foods also trigger the release of GLP-1 which signals the brain to stop eating..... without the risks of those expensive drugs you hear about -Ozempic, Wegovy.

In The Power of Foods Diet, Dr. Barnard also notes that some spicy foods such as hot peppers contain capsaicinoids that actually alter taste perception so that you're less drawn to fatty foods! And cinnamaldehyde decreases stomach emptying .... so your morning oatmeal with cinnamon and fruit will be pleasantly filling:))

Calorie Trapping

Studies show that these high-fiber foods also tend to trap calories such as found in cholesterol and other fats in the digestive tract, so they're excreted out of the body with the waste; this process also slows the absorption of carbohydrates, diminishing sugar "spikes."

In addition to this calorie trapping talent, these foods are "power houses" of so many nutrients. For example, cruciferous veggies such as broccoli, kale, collards, cabbage, cauliflower, and brussel sprouts are known for their sulforaphane that has cancer fighting benefits, and enhances your body's detoxing ability by boosting the liver enzymes that neutralize toxic compounds. They also help boost your blood vessel nitric oxide benefiting your endothelium and vasodilation!

Legumes including soy (in all it's forms) are associated with weight loss; they are rich in protein, calcium, iron, and appetite taming, calorie trapping fiber. The "The Power of Beans and Their Cousins" section (pages 42-51) is fascinating and inspiring; there are so many ways to include them in your meals. Dal, a traditional lentil soup is a staple in India; it was a deliciously nutritious item on the daily menu for our hike in the Himalayas!

Metabolism Boosting

At the top of the Harvard weight loss study list are Blueberries, high in anthocyanin, the source of their color, and it turns out, have a metabolism boosting effect. Colorful strawberries, red blushing pears, grapes all are in this metabolism boosting group! Of note, a twin study from Britain showed that those twins who ate more anthocyanin rich fruits had less abdominal fat! Include plenty of these in your diet!

Spices of various kinds, including the appetite taming capsaicinoids and cinnamaldehyde, also increase body metabolism, calorie-burning.

Melons, and of course carrots, and many bright yellow and red fruits and veggies contain carotene and lycopene (red carotene). This antioxidant increases the breakdown of fat and reduces the accumulation of metabolism limiting fat in muscles.

Some foods that are often touted as being good for us, like salmon, goat cheese, and coconut oil, actually slow our metabolism. They pass easily into body fat, as well as muscle cells where they interfere with mitochondrial function and metabolism.

Dr. Barnard notes that beyond weight loss, "Our research participants have found other benefits too. They have more energy, their skin looks healthier, their cholesterol levels improve, their overall health rebounds, and they sleep better." It's impressive (and helpful) that the PCRM research team has studied the best food choices , not just for weight loss, but also for tackling diabetes, cholesterol, high blood pressure, menstrual symptoms, menopausal hot flashes, and joint pain, as well as best choices for athletic performance, sexual vitality, and long-term cognitive health! This book The Power Foods Diet will guide you through this information and provide fabulous recipes for success! I can attest that the recipes are easy to follow and produce delicious meals that are even fun to share with other "palates" and preferences!

As Dr. Barnard says " If you follow the guidance in this book, you will never diet again, you will never count calories and you will never go to bed hungry."