I have lost nearly 100lbs with a few key helpers. 1. A coach...personal one on one advice is so helpful. 2. WW has helped me with portion distortion. 3. Intermittent fasting. I eat bk at 9 and dinner at 4 except one day a week when I have a ten hour window. I also eat mostly low carb as my husband is diabetic. I still have 50lbs to go. Lets hope it goes well.
Oils in the form of unsaturated fats are healthy. Nut oils, fish oils, avocado oil, extra-virgin olive oil. You need healthy fats in your diet or you won't be healthy. Correct about the salt though. You are correct about salt, however
This is the way we ate when I was growing up in the fifties...small plate with a protein, starchy complex carb, veggies...portions were typically small...we rarely ate dessert/sweets and we didn't eat in between meals...we didn't have any weight issues either. Dessert/sweets were for birthdays, holidays or when we had company/guests for the meal. No soda either..it was a rare treat.
We ate this way too, probably more home grown vegetables, our meats frequently were venison, pheasant, other wild birds. Our dinner plates were much smaller, in fact I still use that size. My mother always baked homemade cookies, pies, etc. We always had small dessert but we were all thin because we were always outdoors, walked to school, grocery store, walked to streetcar stops, father worked construction. We had a totally different lifestyle.
My diet is no alcohol, no ultra processed food, lots of fruit and vegetables, and whatever meat eggs or fish that I feel like having. I also do not each much at night. I have lost 15 pounds in the last 3 years and am in better shape than I have been for 10 years. I’m 78 and feel much younger.
I have been eating low carb for 2 years now, 2 meals a day and never serve my food on a dinner plate, always opting for the side plate or sandwich plate. I eat hearts of palm noodles for pasta replacement and pureed cauliflower for mashed potatoes. I have lost 100 pounds and have kept it off with limited mobility. If you are hungry eat an egg, that sure fills you up. Once you start eating whole foods, the cravings for sweet and sugar goes away and you might find you don't even need to snack between meals.
I’m going to try this approach for sure. I think I’ll first just use a smaller plate. Then I’ll begin dividing and following the .25 starch, .25 protein and .50 veggies. Where would fruits like apples fit in? Starches or vegetables?
Another great video! The diet that's not a "diet". And you're right, it's pretty easy to remember. Thank you for saying that broccoli with cheese sauce becomes your "meat portion". I've never thought of that. Helpful. cheers p.s. I'm just about to cook dinner so I will grab smaller plates for my husband and I!
I saw a study where an all you can eat buffet with smaller plates resulted in less food eaten in total than with bigger plates. That includes all the return trips.
How about just learn portion control and eat a balanced diet? It's the oldest trick in the book and it's the one that works best especially for longevity.
@@deebee4575they have a point. I usually eat on 6-inch salad plates. On the days where I take my normal portions of food and put them on an 8-inch dinner plate, I definitely feel some sort of difference. It's a mind trick, and yes we should all be smart enough to overcome it, but it's true
Since being diagnosed with lung cancer, I have improved my diet of substantially and as a result have lost 24 pounds. It’s those 24 pounds I needed to lose so I couldn’t be more thrilled eat healthy. I love eating salads, whether it includes a protein or not.
I love the way he says if you add cheese or dressing to X, it becomes a meat! So many people miss the value of a salad when they pile on dressings, meats, cheeses! Another life style change am being more conscientious of, on my 8-9” plate (which we have practiced using to 30 years) is not letting the food touch. Which isn’t because I don’t like it, it’s because it causes me to not overfill my smaller plate. Although plant based for 6 years, I still struggle with sugar…. It’s a drug! I’ll keep trying to give it up, until I do! 😊
You two are the best and I like watching you two cuties!! I quit eating salads years ago so boring and you need a dressing! Instead I eat more broccoli and brussel sprouts which I love and I don’t need any dressing. I’m now 76 and do great. A lot of eating for good nutrition really comes down to common sense. I don’t like beans, gives me a bad stomachache. I do love oatmeal with walnuts and I love cottage cheese at breakfast. Anyway, this was a good video to help many people get started with awareness for better health! 👏👏👏👏💕👍
Another Informative video! How about a video on what You eat in a day...maybe a recipe or two ....What plant based foods do you replace meat with. Thank You
These are all suggestions that WW promotes - small plates make it seem you're getting a plate full of food, which you are, but hold a smaller amount than those dinner plates. Dividing it up like suggested in the video is likewise a WW suggestion - a little protien, a little carb and lots of veggies. This works and you won't be hungry eating this way. WW also suggests a couple of snacks throughout the day but make it fruit, popcorn, or something other than sugar filled or fat filled snacks.
I loved the video. I get the plates, but I focus more on the what. My diet consists of everything that is plant based. I drink 100 oz of fluids every day, mostly organic squeezed fruits or vegetables. I also will do a full water fast once a month for two days. Plus, being active with prayers. I've lost 75 lbs since February.
From my nutrition and wellness degreed wife: eat the rainbow, eat in moderation. Your diet needs to be sustainable, so you don't need to completely deprive yourself of some of your more guilty pleasures, just moderate your intake. What I found most helpful when I asked her to help me out, was simply tracking how many servings of each food category I was eating throughout the day, and that only took about two weeks or so of actually tracking before I just became more aware and thoughtful about my choices moving forward. Other things I did that helped (besides exercise) was no snacking after 8 PM (just a random time to stop those late night snacks), and if I went back for seconds, I only had the vegetables.
We are healthiest on our natural diet which is only raw sweet tropical fruits well grown. The most powerful profit before people industry is the medical industry
Love the reminder to use a plate to create your meal it’s another form of research which I love- I do intermittent fasting and keto but people have to do what works for them. I have great difficulty losing weight on 60-year-old female. You guys are awesome love listening to your RUclips videos is totally hilarious I’ve told you I’d love to be in your operating room as I’ve been a OR vendor for years!
Eat a protein based breakfast or skip altogether. Protein and green vegetables for other meals. Eventually add good starchy vegetables like sweet potato, carrots, squash, etc. Enjoy your meals with butter, olive oil and sea salt. Fruit with whipped cream for dessert. I have sugar free chocolate pudding with whipped cream for dessert, but my goal is weight loss and glucose control. I eat chicken with skin, pork, lean ground beef but limit fatty red meat.
Many years ago I simply ate what I wanted and was overweight. After seeing my BP and A1C starting to creep upwards, changed my diet to a low carb diet and the results were very positive, loosing 70+ lbs and keeping it off for years. My lab results confirm the health benefits as does my scales. I eat mostly meats / eggs and vegies as well as a bit of fruit like unsweetened applesauce and seems to work for me. Thanks for the excellent videos.
Starting from my Grandparents, (who were of European descent) & my parents, throughout our childhood, meals were always partitioned in the groups mentioned. As a child, it's not something really thought about, but as an adult, now at 67, it's reassuring to know they understood the nutritional value. (The large dinner plates did come out on special occasions but the serving size was left up to each individual by helping themselves.) I suppose sometimes we have to look back, to move forward. 👍
1. My 30 old daughter lost a lot of weight, was working in bakery eating 6 doughnuts & other ie slices, breads, maybe more extra UPF. Nowadays smaller healthy meals, whole foods all food groups & lots of water. 2. Client switched to salads tuna, fruits... lost 12kg (uses red vinger olive oil on a spanish salad) [olives tomatoes cucumber yellow green red capsicum lear greens tuna].
Hey Doctors, I love your show. I am a widow living alone and I HATE cooking. I eat poorly because I won’t cook. What is easiest, is what I eat. Is there a brand of frozen meals that are healthy?? Thanks.
Hate cooking? Then forget about frozen food, they are all really cold and hard to eat :) Eat raw veggies, salad, nuts and fruits - healthy and no need to cook them.
I miss the old days of food "exchanges". I was at my healthiest and leanest when exchanges were in use. It was easy to think of my meals in terms of exchanges and eat accordingly. I don't understand why the world stopped using them; they were so straightforward. Example from memory -- Dinner = 1 milk, 3 veggies, 2 grain, 3 lean protein, 1 fat, 2 fruit. I loved it.... Especially when I was at my desired weight and could add more fruit to my diet.
THESE TWO FOOLS STILL PUSHING STATINS AND THE LIES ABOUT LDL NUMBERS!!!!!!! THEY HAVEN'T STUDIED UP ON THE LATEST RESEARCH which impacts less than one percent!!!! STATINS KILL!!!!!
Don’t you make your own salad vinaigrette, docs? Olive oil, raspberry vinegar, Dijon mustard, salt pepper. Put in bottom of bowl. Add veg. Toss veg and lettuce in it!
I watched a remodel job in New England and was shocked to see that our modern-day plates don't fit into our ancestors' 1700-1800's homes. I asked my vet if i could feed my new rescue dog my diet. She said yes. It's the simple plate diet ... a cup in the morning and one in the evening. We're both doing great. 😊
Thanks Docs, you are always helpful with life extending videos. You hit on my biggest challenge of eating---overeating. I still eat like a viking but I'm too old to do that. I will try to use the 9 inch plates from now on.
When on a tight budget it's easier for people to use pasta products. Having said this, I agree we should all use the method this physician described. Good info docs!
isn't this similar to the actual science based fda guidelines - you know, before big-carb got a hold of it? Regardless, I'm on board aside from this thing of "salad with vinaigrette" is veg but with ranch it's meat. Both dressings have similar fat content, and neither have appreciable protein value so that is really off imo. Broccoli with cheese sauce...I think depends on how much cheese. He's slacking on the genuine need for protein and basically equating it almost with junk food - that's really missing the mark imo!
Found a very effective diet early this year. Roughly a month in OTMH, fasting for 5 surgeries, and hospital food. Lost 14 lbs. Hi-light was briefly meeting you Dr. Zalzal.
@@TalkingWithDocs The downside to all that surgery (femoral bypass) is dealing with post surgical peripheral neuropathy. Posts from you, Michigan Foot Doctors, El Paso Manual Physical Therapy and The Nerve Doctors help guide me until I can have a neurological assessment, scheduled for late February at OTMH. Progress is very slow but happening. Thanks again for all your posts. I've learned a lot.
About the plate size, 20 years ago I was in Paris at a small restaurant for lunch. The meal was brought out on a small plate. (I figured I'd be going out for a second lunch! ) Surprisingly, it was enough.
Yes I realized that when leaving an expensive restaurant many years ago. I thought that the portion sizes were things that people would laugh at about expensive restaurants. But then I realized that I was completely comfortable. Sated, but not overstuffed and had had dessert as well
Nice and simple. I liked portion control, dividing the plate into 4 quarters and having a 9 inch plate. Paul - so funny when you said not to have a plate the size of a trampoline. 😂
I reduced my plate size a few years ago to a tea plate (i.e. a side plate). These are some good tips. However, rice, potatoes, and pasta become more dietary fibre if they're cooked and _cooled_ , preferably overnight. Dr. Weening, please interrupt Dr. Zalzal a little less. Wishing you both a happy, healthy Christmas! 🥕🥦🍗🎄
It's not just plate sizes. Have you noticed the size of cutlery? It's become ginormous! Big forks - big spoons! It's hard to find reasonable-sized utensils. They are more like shovels! Thanks Docs and happy holidays!
Love French dressing as well. Ketchup, vinegar, oil, sugar and spices. I’m dairy free. Easy to make, and control sweetness. Should be good even if it’s not “clear” (melted butter and bacon grease is clear).
I would add, stop eating snacks and drinking soft drinks(even diet). A healthy adult should be able to last from breakfast to lunch then from lunch till dinner without eating. Have an apple if you are desperate.
I've got 4 sisters and ask how I've lost my weight. I do measure. I eat no preservatives. I eat either fish( salmon, turkey or chicken) with salad. I put Strawberry vinegar ate dressing. I may put half avocado, berries, almonds. Also I've gone to the YMCA. Exercise is very good. If I get a hunger binge I have a apple. Don't get discouraged. 30 pounds lost from last July to know December 2024. Remember ALSO WE ALL HAVE A DIFFERENT BODY SYSTEM. Love you Doctors- take care & God Bless 😊
Three pillars for longevity in order of importance. 1) Never smoke anything. 2) Eat a wide variety of whole foods in moderation. 3) Engage in resistance training two or three times a week. The rest is tuning the details.
Can y’all talk about Cdiff and how it can be dangerous? I recently learned that it is something to worry about if you have it. I have had it a lot over the last year because of constant antibiotics (they say it’s from that).
Definitely good advice. While I like the idea of a smaller plate, there are Lego masters out there who can stack food really high regardless how small the plate is. Also, some people struggle with binge eating due to emotional stress which makes it difficult to apply the small plate method in the video.
My mom was from the south, and in her family, there was NO drinking of any fluids until after you were finished with the meal. She always said, "Get full on the food, not the fluids." Which at that time was milk. Now, as a 68 yr old, that has been my eating routine. Oh, and to eat slow, too. There are no obese people in our family. Might be our metabolism, too. But people used to say that I ate like a pig, and I still remained well within BMI status for my height and age. Now, as my husband and I are retired, we eliminate as many carbohydrates as possible. He is 69 and on NO MEDS. I'm 68 and take a thyroid med only. I'm working to eliminate that!
That's funny, my ex is from the Caribbean and drinking water has to be purchased. They would only have a glass of water at the end of a meal. As hot as it was, it was hard to resist cold water sometimes. But that's the way they did it. Every time I went down there, I would go down one or two dress sizes in 6 weeks. Unfortunately, the same thing here (skipping breakfast, not drinking enough water, doesn't suit me). I don't lose weight, and I have to work, so I have to function throughout the day, and skipping breakfast makes me hungry to the point of headaches.
@@LindaC616 I try to stick with KETO way of eating and intermittent fasting. It works for me. My husband needs to eat within an hour or two from waking. Also, staying active by walking 5 miles 3 - 4 days a week. 🙂
@immasher2139 I'm the same with eating after I wake up, but that's why intermittent fasting doesn't work for me. And my dietitian has told me to stay away from Keto
Your presentations are great. Not too long and not too.............. Thanks I used to have giant plates with sides on them. My BMI was always nudging 30. I downsized to glass pie plates and now 26 is pretty easy but I'm looking for a smaller set of feeding ware. I now do two meals a day and try to be over feeding by 3:00 most days. My dream is a BMI of 22-23. Oh yeah; SUGAR IS POISON!
I lost a substantial amount of weight 15 years ago. I used a small bowl for my primary meal rather than using a plate. I continue that approach and have kept my weight down to a healthy level since then. My other meals did not require a plate or bowl. I had 5 or 6 “meals” a day. One “meal” may have been 3-4 almonds. The other “meals” were small, healthy and portable. I found that I would not be tempted to overeat if I did not feel hungry.
I and my brother are going on a keto diet. We were already half way there because fruits and vegetables were already half of our diet. and 1/4 has been meat. So what are we cutting? The overly sweet fruits and sugar. And we're removing 90% of the grains/carbs. Since I'm the cook, and I love sweets, I'm focusing on what keto recipes 😁 I can find for deserts.
I'm a big believer in portion control and intermittent fasting. As far as meat, like steak, I try to eat no more than the size of my fist. I don't really like process foods like cold cuts but every now and again I enjoy a hot dog. Salty foods like potato chips or crackers, but interestingly not french fries, are a big down fall for me so now I make popcorn on the stove with coconut oil, no butter, and just a dash of salt. I've cut out diet sodas and only eat half a sandwich or baked potato. No big portions of anything. I'm going to start using 8" plates.
You should eat fruits. Don't count those as unhealthy sugars. Just don't overdo anything. I don't get how people just don't understand the moderation. You can eat a little bit of everything, and I mean everything if you just don't overdo it
I probably use a 9 inch plate but go back for seconds so it’s really an 18 inch plate. Mediterranean diet, 18/6 intermittent fasting, no sugar or white flour works.
Do you eat oats with sugar added? I've never been overweight and for over a decade I just plain oatmeal, half a cup, with some non-sweetened non-salted almond butter stirred in, one heaping tablespoon of it. I take some protein powder too because I'm always in the gym and that's my first meal of the day. Three hours later I eat a healthy lunch.
Another trick is to look at your fist. That is the size of your stomach at rest. Place your wrist beside the food on your plate and judge the portion easily.
I have been eating on 6-inch plates for years. Friends laughed at me for eating a dry salad. I've never been a fan of ranch or sour cream. But I do have to be honest when I say that after a couple of weeks of dry steamed broccoli or a plain baked potato with no butter or salt, I just reached the point where I give up eating those, because they're just so awful without anything. And then I wind up having 800 calorie days and getting yelled at for not eating enough. So I need to know what to do when I'm tired of the plain steamed veggies and would just rather skip them
This is solid advice, however I didn't really need to lose weight, but have really dialed in the WFPB SOS free way of eating. I have lost weight and am hungry all the time even though I am eating large amounts of fruits, veggies, whole grains, beans, and just enough nuts and seeds to get my fat intake up to 30% of calories. My labs are fantastic, and I don't want to lose more weight. What then? And what is PB protein if not beans or tofu (beans in other form)?
This video is so interesting! I’ve heard about this diet but wasn’t sure if it’s worth trying. It’s great to see doctors breaking it down. Anyone who’s tried it, share your thoughts! 🥗💡
Healthy choice power bowls have plenty of veggies, a variety of calories, and are packaged in thin cardboard with just a thin plastic piece covering. If you’re looking for something quick that isn’t microwaved in plastic.
In experiments with unsuspecting subjects, they found that when presented with more food choices or limited choice, people ate so much more when they could select different foods. That's why people say they overeat at buffets. So much food - so little time! So it is said, if we limit our choices, we will be satisfied with less. Anticipating that next, different flavor, and next different flavor, and next different flavor, separates us from our hunger signals, and instead makes our brain focus on taste signals. If you have a plate of your favorite steak and can eat as much as you want, would you eat the same amount of calories than if you had steak with steak sauce, potato with sour cream/butter, salad with your favorite dressing and hot rolls with butter? Probably not. You would stay in touch with your hunger signals as you enjoyed your steak with maybe only a touch of sauce. After one large steak, it is likely you would be completely done, if you even lasted that long. You would be totally aware of your hunger signals as there is nothing to distract you. Your body would just say, "OK, I'm done with this." Also, your digestion only has one food to digest, freeing up energy. That's how animals eat in the wild. One food at a time. No animal jumps from tree to tree to mix leaves with fruit, with nuts and over to catch a fish. He may eat a different food at another meal. We humans have been convinced that if we don't put four, five, six or seven different foods on our plate, not to mention what we are drinking, we aren't getting our nutrition. That, to me, is a food industry trick to make you eat more. Eating one food at a time gets you in touch with the flavor of that food, too. It's not boring, it's just simple and meal "preparation" becomes a ton easier and faster. Whole foods, not processed foods are what make up "mono meals." You can insure you get proper nutrition by making each meal about another whole food group without mixing them. The food combining handbooks had the right idea, but didn't go far enough. Years ago people were thin. I believe that it was because we didn't eat a lot of "mixtures" in our meals. They were simple, whole foods like chicken, potatoes and green beans. That same plate today might be chicken pot pie, instant potatoes and green bean casserole. Our favorite dishes are all mixed foods. And they are loaded in additives. Pizza, lasagna, spaghetti, burgers, hot dogs, tacos, etc. are all mixing the worst foods together resulting in messed up digestion. And poorly digested food often ends up as fat on our body. What animal eats like humans do? Just food for thought.
Let’s see. 1/4 cheeseburger, 1/4 french fry,1/2 chips and salsa and 1 44 oz coke. 😊 just kidding. That was my old diet, when I weight 250lbs. Been eating like you suggested for the last 25 years. Got down 168 before I decided I was two thin and went back to 178. Enjoy life.🎉
For the new year resolution make a change for 30 days. Small lifestyle changes. Don’t drink your calories, eat whole organic foods, avoid vegetable and seed oils directly and indirectly, and only eat for 10 hours in a day.
Maybe it is just me, but I tend to know when I am conning myself with things. I own 4 plates..2 my folks gave me; 2 more I got..the rest are 6 inch palm plates or bowls that my 🐇loves to chew. I mostly use those..lol! But easier for those of us that are easily diverted is if you buy eggs, canned or frozen veg (nongmo), look at what the serving size is! I use the method I use for my voracious bun who is SUPPOSED to get a 1/4 cup pellets a day: eyeing it if she wants a little less or more, that's fine..but if she wants nothing or conversely if her heaping 1/4 cup becomes more than the max allowed 1/3 cup, it's cut off time! (Of course, the goo goo eyes come into play..lol.) It works if you are honest with yourself..😂
My parents had a restaurant in Quebec. As more American tourists came through in the 80's and beyond, they demanded more food, bigger plates. So my mom bought American sized plates which were serving platters as an individual serving plate. Now, it's everywhere. Fat, fat, fat.
This is a lifestyle diet. Totally doable. Changing the player size is a game changer - you're fooling yourself to slow down, go for seconds if you're really still hungry.
You can make your own dressing in a couple minutes, loads of recopies using good fats like extra virgin olive oil, avocado oil, and for French, sweetened with stevia. I use pure stevia extract powder. Most commercial stevia has erythritol added to it, which is getting some bad reviews these days for thickening the blood. Read the labels. 😁😁👍👍🙏🙏
This eating plan is very similar to the one on the Second Nature app. I lost 35 pounds with this approach plus water, adequate sleep, and exercise. But I disagree on salad dressings - I think homemade Caesar dressing fine - sugars in bottled dressings is problem.
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I have lost nearly 100lbs with a few key helpers. 1. A coach...personal one on one advice is so helpful. 2. WW has helped me with portion distortion. 3. Intermittent fasting. I eat bk at 9 and dinner at 4 except one day a week when I have a ten hour window. I also eat mostly low carb as my husband is diabetic. I still have 50lbs to go. Lets hope it goes well.
🎉
Way to go!!!!!
Wonderful! Best wishes for the remainder.
That's great Congratulations!
Congratulations! Go for it.
Besides avoiding added sugar as the doctor recommended in the video, I would also avoid adding too much oil or too much salt.
Oils in the form of unsaturated fats are healthy. Nut oils, fish oils, avocado oil, extra-virgin olive oil. You need healthy fats in your diet or you won't be healthy.
Correct about the salt though. You are correct about salt, however
Oil a little if it’s pressed like olive oil is ok salt is needed if you are in warm climate but other wise 5gram or below
I’m always low on salt .. 🧂 I need salt .
Thanks Doc
Wrong
This is the way we ate when I was growing up in the fifties...small plate with a protein, starchy complex carb, veggies...portions were typically small...we rarely ate dessert/sweets and we didn't eat in between meals...we didn't have any weight issues either. Dessert/sweets were for birthdays, holidays or when we had company/guests for the meal. No soda either..it was a rare treat.
Yes dessert is with every meal now
We ate this way too, probably more home grown vegetables, our meats frequently were venison, pheasant, other wild birds. Our dinner plates were much smaller, in fact I still use that size. My mother always baked homemade cookies, pies, etc. We always had small dessert but we were all thin because we were always outdoors, walked to school, grocery store, walked to streetcar stops, father worked construction. We had a totally different lifestyle.
My diet is no alcohol, no ultra processed food, lots of fruit and vegetables, and whatever meat eggs or fish that I feel like having. I also do not each much at night. I have lost 15 pounds in the last 3 years and am in better shape than I have been for 10 years. I’m 78 and feel much younger.
The best and most simple explanation I have heard! It is not difficult, yet so many make it so. Thank you docs for all your great info!
I have been eating low carb for 2 years now, 2 meals a day and never serve my food on a dinner plate, always opting for the side plate or sandwich plate. I eat hearts of palm noodles for pasta replacement and pureed cauliflower for mashed potatoes. I have lost 100 pounds and have kept it off with limited mobility. If you are hungry eat an egg, that sure fills you up. Once you start eating whole foods, the cravings for sweet and sugar goes away and you might find you don't even need to snack between meals.
I’m going to try this approach for sure. I think I’ll first just use a smaller plate. Then I’ll begin dividing and following the .25 starch, .25 protein and .50 veggies. Where would fruits like apples fit in? Starches or vegetables?
Another great video! The diet that's not a "diet". And you're right, it's pretty easy to remember. Thank you for saying that broccoli with cheese sauce becomes your "meat portion". I've never thought of that. Helpful. cheers p.s. I'm just about to cook dinner so I will grab smaller plates for my husband and I!
Thankyou...wishing both a happy and healthy New Year...Merry Christmas.👍🥰🎅🤶☃️
I saw a study where an all you can eat buffet with smaller plates resulted in less food eaten in total than with bigger plates. That includes all the return trips.
How about just learn portion control and eat a balanced diet? It's the oldest trick in the book and it's the one that works best especially for longevity.
@@deebee4575they have a point. I usually eat on 6-inch salad plates. On the days where I take my normal portions of food and put them on an 8-inch dinner plate, I definitely feel some sort of difference. It's a mind trick, and yes we should all be smart enough to overcome it, but it's true
@@deebee4575HOw AbOUt yOU JuSt dO tHe HEaLTiEr tHiNG
I learned the small plate idea a long while ago, works really well!
Since being diagnosed with lung cancer, I have improved my diet of substantially and as a result have lost 24 pounds. It’s those 24 pounds I needed to lose so I couldn’t be more thrilled eat healthy. I love eating salads, whether it includes a protein or not.
Congratulations and keep strong 💪
*of substantially
*OF SUBSTANTIALLY (WHAT)?
I love the way he says if you add cheese or dressing to X, it becomes a meat! So many people miss the value of a salad when they pile on dressings, meats, cheeses! Another life style change am being more conscientious of, on my 8-9” plate (which we have practiced using to 30 years) is not letting the food touch. Which isn’t because I don’t like it, it’s because it causes me to not overfill my smaller plate. Although plant based for 6 years, I still struggle with sugar…. It’s a drug! I’ll keep trying to give it up, until I do! 😊
there is nothing wrong with meat, humans need meat and animal fat
Very nice
Thank you, I love this information.
You two are the best and I like watching you two cuties!! I quit eating salads years ago so boring and you need a dressing! Instead I eat more broccoli and brussel sprouts which I love and I don’t need any dressing. I’m now 76 and do great. A lot of eating for good nutrition really comes down to common sense. I don’t like beans, gives me a bad stomachache. I do love oatmeal with walnuts and I love cottage cheese at breakfast. Anyway, this was a good video to help many people get started with awareness for better health! 👏👏👏👏💕👍
Are they butt pirate
Another Informative video! How about a video on what You eat in a day...maybe a recipe or two ....What plant based foods do you replace meat with. Thank You
These are all suggestions that WW promotes - small plates make it seem you're getting a plate full of food, which you are, but hold a smaller amount than those dinner plates. Dividing it up like suggested in the video is likewise a WW suggestion - a little protien, a little carb and lots of veggies. This works and you won't be hungry eating this way. WW also suggests a couple of snacks throughout the day but make it fruit, popcorn, or something other than sugar filled or fat filled snacks.
Thanks for sharing
I loved the video.
I get the plates, but I focus more on the what.
My diet consists of everything that is plant based.
I drink 100 oz of fluids every day, mostly organic squeezed fruits or vegetables. I also will do a full water fast once a month for two days.
Plus, being active with prayers.
I've lost 75 lbs since February.
there is nothing healthy about juice, it's pure sugar water
From my nutrition and wellness degreed wife: eat the rainbow, eat in moderation. Your diet needs to be sustainable, so you don't need to completely deprive yourself of some of your more guilty pleasures, just moderate your intake. What I found most helpful when I asked her to help me out, was simply tracking how many servings of each food category I was eating throughout the day, and that only took about two weeks or so of actually tracking before I just became more aware and thoughtful about my choices moving forward. Other things I did that helped (besides exercise) was no snacking after 8 PM (just a random time to stop those late night snacks), and if I went back for seconds, I only had the vegetables.
We are healthiest on our natural diet which is only raw sweet tropical fruits well grown.
The most powerful profit before people industry is the medical industry
Love the reminder to use a plate to create your meal it’s another form of research which I love- I do intermittent fasting and keto but people have to do what works for them. I have great difficulty losing weight on 60-year-old female. You guys are awesome love listening to your RUclips videos is totally hilarious I’ve told you I’d love to be in your operating room as I’ve been a OR vendor for years!
Eat a protein based breakfast or skip altogether. Protein and green vegetables for other meals. Eventually add good starchy vegetables like sweet potato, carrots, squash, etc. Enjoy your meals with butter, olive oil and sea salt. Fruit with whipped cream for dessert. I have sugar free chocolate pudding with whipped cream for dessert, but my goal is weight loss and glucose control. I eat chicken with skin, pork, lean ground beef but limit fatty red meat.
you don't need to limit fatty red meat, it is what humans have eaten since the beginning of time
Many years ago I simply ate what I wanted and was overweight. After seeing my BP and A1C starting to creep upwards, changed my diet to a low carb diet and the results were very positive, loosing 70+ lbs and keeping it off for years. My lab results confirm the health benefits as does my scales. I eat mostly meats / eggs and vegies as well as a bit of fruit like unsweetened applesauce and seems to work for me. Thanks for the excellent videos.
Starting from my Grandparents, (who were of European descent) & my parents, throughout our childhood, meals were always partitioned in the groups mentioned. As a child, it's not something really thought about, but as an adult, now at 67, it's reassuring to know they understood the nutritional value. (The large dinner plates did come out on special occasions but the serving size was left up to each individual by helping themselves.) I suppose sometimes we have to look back, to move forward. 👍
Great job guys as always! Add more greens as much as you want, they don't have to fit on the plate!
1. My 30 old daughter lost a lot of weight, was working in bakery eating 6 doughnuts & other ie slices, breads, maybe more extra UPF. Nowadays smaller healthy meals, whole foods all food groups & lots of water. 2. Client switched to salads tuna, fruits... lost 12kg (uses red vinger olive oil on a spanish salad) [olives tomatoes cucumber yellow green red capsicum lear greens tuna].
Very nice
Hey Doctors, I love your show. I am a widow living alone and I HATE cooking. I eat poorly because I won’t cook. What is easiest, is what I eat. Is there a brand of frozen meals that are healthy?? Thanks.
Hate cooking? Then forget about frozen food, they are all really cold and hard to eat :) Eat raw veggies, salad, nuts and fruits - healthy and no need to cook them.
Great tips. i'm going to try using a smaller plate and divide the food into sections. Thanks!
I'm fine. You guys rock. Thank You.
Thanks so much!!!
I miss the old days of food "exchanges". I was at my healthiest and leanest when exchanges were in use. It was easy to think of my meals in terms of exchanges and eat accordingly. I don't understand why the world stopped using them; they were so straightforward. Example from memory -- Dinner = 1 milk, 3 veggies, 2 grain, 3 lean protein, 1 fat, 2 fruit. I loved it.... Especially when I was at my desired weight and could add more fruit to my diet.
Me too
@ingrid2543 glad I am not alone. It was the first system I learned and it worked really well.
Makes perfect sense. 👏 I’ll add all in moderation.
I've been following your cholesterol lowering advice and went from LDL 5.32 to 3.52 mmol/L in 10 weeks. Thanks, Drs!
Great job🎉
THESE TWO FOOLS STILL PUSHING STATINS AND THE LIES ABOUT LDL NUMBERS!!!!!!! THEY HAVEN'T STUDIED UP ON THE LATEST RESEARCH which impacts less than one percent!!!! STATINS KILL!!!!!
Don’t you make your own salad vinaigrette, docs? Olive oil, raspberry vinegar, Dijon mustard, salt pepper. Put in bottom of bowl. Add veg. Toss veg and lettuce in it!
I watched a remodel job in New England and was shocked to see that our modern-day plates don't fit into our ancestors' 1700-1800's homes.
I asked my vet if i could feed my new rescue dog my diet. She said yes. It's the simple plate diet ... a cup in the morning and one in the evening. We're both doing great. 😊
I really enjoy watching your channel. Great common sense information. Thank you.
Thanks Docs, you are always helpful with life extending videos. You hit on my biggest challenge of eating---overeating. I still eat like a viking but I'm too old to do that. I will try to use the 9 inch plates from now on.
When on a tight budget it's easier for people to use pasta products. Having said this, I agree we should all use the method this physician described. Good info docs!
Thankfully, some whole grain pasta brands cost the same as white pasta, and places like Aldi have brown rice and quinoa pasta
isn't this similar to the actual science based fda guidelines - you know, before big-carb got a hold of it?
Regardless, I'm on board aside from this thing of "salad with vinaigrette" is veg but with ranch it's meat. Both dressings have similar fat content, and neither have appreciable protein value so that is really off imo. Broccoli with cheese sauce...I think depends on how much cheese.
He's slacking on the genuine need for protein and basically equating it almost with junk food - that's really missing the mark imo!
I agree on the ranch, just give a fat guideline for oil, mayo, butter, ranch etc.
Found a very effective diet early this year. Roughly a month in OTMH, fasting for 5 surgeries, and hospital food. Lost 14 lbs. Hi-light was briefly meeting you Dr. Zalzal.
Wow that’s nuts Bruce. Hope you are ok now!
@@TalkingWithDocs The downside to all that surgery (femoral bypass) is dealing with post surgical peripheral neuropathy. Posts from you, Michigan Foot Doctors, El Paso Manual Physical Therapy and The Nerve Doctors help guide me until I can have a neurological assessment, scheduled for late February at OTMH. Progress is very slow but happening. Thanks again for all your posts. I've learned a lot.
About the plate size, 20 years ago I was in Paris at a small restaurant for lunch. The meal was brought out on a small plate. (I figured I'd be going out for a second lunch! )
Surprisingly, it was enough.
Yes I realized that when leaving an expensive restaurant many years ago. I thought that the portion sizes were things that people would laugh at about expensive restaurants. But then I realized that I was completely comfortable. Sated, but not overstuffed and had had dessert as well
Adding water to salad dressing doesn’t change the taste and actually covers more of the greens. Helps when transitioning to a healthier diet.
Merry Christmas to you both & your families.🌺
Nice and simple. I liked portion control, dividing the plate into 4 quarters and having a 9 inch plate. Paul - so funny when you said not to have a plate the size of a trampoline. 😂
I reduced my plate size a few years ago to a tea plate (i.e. a side plate). These are some good tips. However, rice, potatoes, and pasta become more dietary fibre if they're cooked and _cooled_ , preferably overnight. Dr. Weening, please interrupt Dr. Zalzal a little less. Wishing you both a happy, healthy Christmas! 🥕🥦🍗🎄
It's not just plate sizes. Have you noticed the size of cutlery? It's become ginormous! Big forks - big spoons! It's hard to find reasonable-sized utensils. They are more like shovels! Thanks Docs and happy holidays!
Agreed! Merry Christmas 🎄
I agree I use a small plate. When we had gone to the USA, we order 2 menu and 4 persons eat it
Thank you both very much
That all makes sense. Thank you.
Love French dressing as well. Ketchup, vinegar, oil, sugar and spices. I’m dairy free. Easy to make, and control sweetness. Should be good even if it’s not “clear” (melted butter and bacon grease is clear).
Ketchup and sugar is not considered healthy on any diet. Sugar is public enemy #1.
Love this idea. When I finish the Keto Diet I'll use this plan for sure.
Keep em alive Clive!! Legend!!! Hi from Hamilton!👍🏽👍🏽
🤣
Those two suck
I would add, stop eating snacks and drinking soft drinks(even diet). A healthy adult should be able to last from breakfast to lunch then from lunch till dinner without eating. Have an apple if you are desperate.
I use a large plate and put a small amount of food on it. I feel like I'm eating in a fancy restaurant. 😀
I've got 4 sisters and ask how I've lost my weight. I do measure. I eat no preservatives. I eat either fish( salmon, turkey or chicken) with salad. I put Strawberry vinegar ate dressing. I may put half avocado, berries, almonds. Also I've gone to the YMCA. Exercise is very good. If I get a hunger binge I have a apple. Don't get discouraged. 30 pounds lost from last July to know December 2024. Remember ALSO WE ALL HAVE A DIFFERENT BODY SYSTEM. Love you Doctors- take care & God Bless 😊
What are your thoughts on intermittent fasting?
Three pillars for longevity in order of importance. 1) Never smoke anything. 2) Eat a wide variety of whole foods in moderation. 3) Engage in resistance training two or three times a week. The rest is tuning the details.
Can y’all talk about Cdiff and how it can be dangerous? I recently learned that it is something to worry about if you have it. I have had it a lot over the last year because of constant antibiotics (they say it’s from that).
Corn is a grain! I knew that, but I never actually thought about it before. Everyone treats it as a veg.
🤔
Definitely good advice. While I like the idea of a smaller plate, there are Lego masters out there who can stack food really high regardless how small the plate is. Also, some people struggle with binge eating due to emotional stress which makes it difficult to apply the small plate method in the video.
Thanks doctors. Great video. I like this fmdiet because it lowers my bloid pressure and cholesterol.
Makes perfect sense thank you both x
great suggestion, will try. question: can you discuss the health trend of barefoot shoes? thanks.
Started on gluthionine...green veg..olive oil..in the oven or boil or both .
Interesting
A second trick is to deliberately slow down and enjoy each bite of food.
My mom was from the south, and in her family, there was NO drinking of any fluids until after you were finished with the meal. She always said, "Get full on the food, not the fluids." Which at that time was milk. Now, as a 68 yr old, that has been my eating routine. Oh, and to eat slow, too. There are no obese people in our family. Might be our metabolism, too. But people used to say that I ate like a pig, and I still remained well within BMI status for my height and age.
Now, as my husband and I are retired, we eliminate as many carbohydrates as possible. He is 69 and on NO MEDS. I'm 68 and take a thyroid med only. I'm working to eliminate that!
That's funny, my ex is from the Caribbean and drinking water has to be purchased. They would only have a glass of water at the end of a meal. As hot as it was, it was hard to resist cold water sometimes. But that's the way they did it. Every time I went down there, I would go down one or two dress sizes in 6 weeks. Unfortunately, the same thing here (skipping breakfast, not drinking enough water, doesn't suit me). I don't lose weight, and I have to work, so I have to function throughout the day, and skipping breakfast makes me hungry to the point of headaches.
@@LindaC616 I try to stick with KETO way of eating and intermittent fasting. It works for me. My husband needs to eat within an hour or two from waking. Also, staying active by walking 5 miles 3 - 4 days a week. 🙂
@immasher2139 I'm the same with eating after I wake up, but that's why intermittent fasting doesn't work for me. And my dietitian has told me to stay away from Keto
I love your videos. They are fun abd informative.
Your presentations are great. Not too long and not too.............. Thanks
I used to have giant plates with sides on them. My BMI was always nudging 30. I downsized to glass pie plates and now 26 is pretty easy but I'm looking for a smaller set of feeding ware. I now do two meals a day and try to be over feeding by 3:00 most days. My dream is a BMI of 22-23.
Oh yeah; SUGAR IS POISON!
I lost a substantial amount of weight 15 years ago. I used a small bowl for my primary meal rather than using a plate. I continue that approach and have kept my weight down to a healthy level since then. My other meals did not require a plate or bowl. I had 5 or 6 “meals” a day. One “meal” may have been 3-4 almonds. The other “meals” were small, healthy and portable. I found that I would not be tempted to overeat if I did not feel hungry.
I'm curious how many people use plates, especially at home. If you order out, you are specifically ordering from the menu. Great video!
I and my brother are going on a keto diet. We were already half way there because fruits and vegetables were already half of our diet. and 1/4 has been meat. So what are we cutting? The overly sweet fruits and sugar. And we're removing 90% of the grains/carbs. Since I'm the cook, and I love sweets, I'm focusing on what keto recipes 😁 I can find for deserts.
Your enthusiasm for my wellbeing is heartening. Thank you. Smaller plates, longer life!
I love the video and the line Change your diet don’t go on one 😁 Enjoy these segments they help and are entertaining
What about soup...???
Depends on how’s it made
I have to work on this. My plate often resembles a Dali painting instead of Picasso. I love the plate tip and often use it. 🙂
I'm a big believer in portion control and intermittent fasting. As far as meat, like steak, I try to eat no more than the size of my fist. I don't really like process foods like cold cuts but every now and again I enjoy a hot dog. Salty foods like potato chips or crackers, but interestingly not french fries, are a big down fall for me so now I make popcorn on the stove with coconut oil, no butter, and just a dash of salt. I've cut out diet sodas and only eat half a sandwich or baked potato. No big portions of anything. I'm going to start using 8" plates.
Good vid! Thanks!
Is fruit in the complex carbohydrate section?
I would guess in the fruit and veg.
You should eat fruits. Don't count those as unhealthy sugars. Just don't overdo anything. I don't get how people just don't understand the moderation. You can eat a little bit of everything, and I mean everything if you just don't overdo it
I probably use a 9 inch plate but go back for seconds so it’s really an 18 inch plate. Mediterranean diet, 18/6 intermittent fasting, no sugar or white flour works.
What about breakfast? I love rolled oats for oatmeal; I don’t want added veggies and eggs.
Do you eat oats with sugar added? I've never been overweight and for over a decade I just plain oatmeal, half a cup, with some non-sweetened non-salted almond butter stirred in, one heaping tablespoon of it. I take some protein powder too because I'm always in the gym and that's my first meal of the day. Three hours later I eat a healthy lunch.
Love this! Thanks for sharing.
So where does fruit go on the plate?
Vegetable side
Another trick is to look at your fist. That is the size of your stomach at rest. Place your wrist beside the food on your plate and judge the portion easily.
I have been eating on 6-inch plates for years. Friends laughed at me for eating a dry salad. I've never been a fan of ranch or sour cream. But I do have to be honest when I say that after a couple of weeks of dry steamed broccoli or a plain baked potato with no butter or salt, I just reached the point where I give up eating those, because they're just so awful without anything. And then I wind up having 800 calorie days and getting yelled at for not eating enough. So I need to know what to do when I'm tired of the plain steamed veggies and would just rather skip them
Also variety is important, not just a big bowl of one item
How about the "Full Plate" diet? Advocates only 25% of the plate being fat/meat/. But the diet seems to focus on beans & fiber.
Great video, now I know why my partner started serving meals to me on saucers!
This is solid advice, however I didn't really need to lose weight, but have really dialed in the WFPB SOS free way of eating. I have lost weight and am hungry all the time even though I am eating large amounts of fruits, veggies, whole grains, beans, and just enough nuts and seeds to get my fat intake up to 30% of calories. My labs are fantastic, and I don't want to lose more weight. What then? And what is PB protein if not beans or tofu (beans in other form)?
This video is so interesting! I’ve heard about this diet but wasn’t sure if it’s worth trying. It’s great to see doctors breaking it down. Anyone who’s tried it, share your thoughts! 🥗💡
Healthy choice power bowls have plenty of veggies, a variety of calories, and are packaged in thin cardboard with just a thin plastic piece covering. If you’re looking for something quick that isn’t microwaved in plastic.
In experiments with unsuspecting subjects, they found that when presented with more food choices or limited choice, people ate so much more when they could select different foods. That's why people say they overeat at buffets. So much food - so little time! So it is said, if we limit our choices, we will be satisfied with less. Anticipating that next, different flavor, and next different flavor, and next different flavor, separates us from our hunger signals, and instead makes our brain focus on taste signals. If you have a plate of your favorite steak and can eat as much as you want, would you eat the same amount of calories than if you had steak with steak sauce, potato with sour cream/butter, salad with your favorite dressing and hot rolls with butter? Probably not. You would stay in touch with your hunger signals as you enjoyed your steak with maybe only a touch of sauce. After one large steak, it is likely you would be completely done, if you even lasted that long. You would be totally aware of your hunger signals as there is nothing to distract you. Your body would just say, "OK, I'm done with this." Also, your digestion only has one food to digest, freeing up energy.
That's how animals eat in the wild. One food at a time. No animal jumps from tree to tree to mix leaves with fruit, with nuts and over to catch a fish. He may eat a different food at another meal. We humans have been convinced that if we don't put four, five, six or seven different foods on our plate, not to mention what we are drinking, we aren't getting our nutrition. That, to me, is a food industry trick to make you eat more. Eating one food at a time gets you in touch with the flavor of that food, too. It's not boring, it's just simple and meal "preparation" becomes a ton easier and faster. Whole foods, not processed foods are what make up "mono meals." You can insure you get proper nutrition by making each meal about another whole food group without mixing them. The food combining handbooks had the right idea, but didn't go far enough.
Years ago people were thin. I believe that it was because we didn't eat a lot of "mixtures" in our meals. They were simple, whole foods like chicken, potatoes and green beans. That same plate today might be chicken pot pie, instant potatoes and green bean casserole. Our favorite dishes are all mixed foods. And they are loaded in additives. Pizza, lasagna, spaghetti, burgers, hot dogs, tacos, etc. are all mixing the worst foods together resulting in messed up digestion. And poorly digested food often ends up as fat on our body. What animal eats like humans do? Just food for thought.
Great choice of topic before Christmas 🤦🏻♀️🙀🙀🙀🍽️🍽️🍽️🍽️🍽️ a good reminder 😉
We thought so. Merry Christmas.
Let’s see. 1/4 cheeseburger, 1/4 french fry,1/2 chips and salsa and 1 44 oz coke. 😊 just kidding. That was my old diet, when I weight 250lbs. Been eating like you suggested for the last 25 years. Got down 168 before I decided I was two thin and went back to 178. Enjoy life.🎉
Sorry, last 15 year not 25.
For the new year resolution make a change for 30 days. Small lifestyle changes. Don’t drink your calories, eat whole organic foods, avoid vegetable and seed oils directly and indirectly, and only eat for 10 hours in a day.
Maybe it is just me, but I tend to know when I am conning myself with things. I own 4 plates..2 my folks gave me; 2 more I got..the rest are 6 inch palm plates or bowls that my 🐇loves to chew. I mostly use those..lol! But easier for those of us that are easily diverted is if you buy eggs, canned or frozen veg (nongmo), look at what the serving size is! I use the method I use for my voracious bun who is SUPPOSED to get a 1/4 cup pellets a day: eyeing it if she wants a little less or more, that's fine..but if she wants nothing or conversely if her heaping 1/4 cup becomes more than the max allowed 1/3 cup, it's cut off time! (Of course, the goo goo eyes come into play..lol.) It works if you are honest with yourself..😂
My parents had a restaurant in Quebec. As more American tourists came through in the 80's and beyond, they demanded more food, bigger plates. So my mom bought American sized plates which were serving platters as an individual serving plate. Now, it's everywhere. Fat, fat, fat.
This is a lifestyle diet. Totally doable. Changing the player size is a game changer - you're fooling yourself to slow down, go for seconds if you're really still hungry.
You can make "fried rice" with finely diced potatoes for a healthier option.
In my Grandmother's house,the big plates and the new square plates don't fit in her cupboards. I only use the 8-inch plate.
Nicely done
You can make your own dressing in a couple minutes, loads of recopies using good fats like extra virgin olive oil, avocado oil, and for French, sweetened with stevia. I use pure stevia extract powder. Most commercial stevia has erythritol added to it, which is getting some bad reviews these days for thickening the blood. Read the labels. 😁😁👍👍🙏🙏
This eating plan is very similar to the one on the Second Nature app. I lost 35 pounds with this approach plus water, adequate sleep, and exercise. But I disagree on salad dressings - I think homemade Caesar dressing fine - sugars in bottled dressings is problem.
Great information