'Eat non-processed food. Not too much. Mostly plants'
Call me a hypocrite. I have a double standard.
As a family physician, I have prescribed medication for high cholesterol thousands of times, reminding patients how it can decrease risk of heart attacks and strokes. When my physician suggested medication for me for high cholesterol, “No way” was my reaction.
How could I advocate for my patients to take a medication without being willing to take it myself? The answer was to send me back to basics: nutrition.
Nutrition research can feel like a moving target, and it seems experts never agree. Or do they? The truth is, most nutrition scientists and physicians agree on more than they don’t, and my research found it boils down to the following quote by Michael Pollan in his book "In Defense of Food":
“Eat food. Not too much. Mostly plants.”
It’s a simple message. You don’t need to buy a smart watch, pay for meal deliveries, or count carbohydrates or calories.
“Eat Food” means whole food, not processed food. As a general rule, if your great-grandmother wouldn’t recognize something as food, it is likely highly processed and counter-productive. Avoid refined carbohydrates (white flour, white rice, most cereals and chips) and added sugars whenever possible. Look for as few ingredients as possible. And beware: “Low fat” doesn’t mean healthier. Typically, that means it is processed and contains more added sugar.
“Not too much” means that while you don’t have to count calories, limit the total. Remember a little tip from the world’s longest-living population in Okinawa, Japan, “Hara hachi bu.” The Okinawan phrase means, “Stop when you are 80% full.” To enact this, use 8-inch luncheon plates rather than 10-inch dinner plates to make it feel like you are eating more.
“Mostly plants” refers to non-starchy fruits and vegetables and can be eaten with abandon. Limit corn, rice, and potatoes; increase leafy greens, cruciferous vegetables, and berries. Add in plenty of beans and fiber, which have been shown not only to cause you to eat less but to live longer.
But what about meat? “Mostly plants” does not mean you must be vegetarian. However, we know red and processed meats cause more inflammation. Some white meat and grass-fed beef and pork contain significantly less inflammatory fat. In short, meat can be a regular part of a well-rounded, healthy diet. However, keep portion sizes small (less than the size of your fist), infrequent (3 servings/week), and when eating red meat, try to find grass-fed options.
Does it work? It did for me. I shed 30 pounds, lowered my cholesterol, stayed off medicine and feel healthier than ever.
You can lose weight, increase energy, and decrease reliance on medications as I did. “Eat food. Not too much. Mostly plants.” It’s just that simple.
John Vogel, DO, is a family medicine physician who studied at Des Moines University. He is currently stationed in northern California as a physician for the United States Air Force. The views expressed in this essay do not reflect the official policy or position of the Air Force.