Making Weight Loss Easier with Dr. Neal Barnard | Exam Room LIVE Q&A

Weight loss is hard, but it can be much easier.
Dr. Neal Barnard shares the best ways to boost metabolism and put food to work for you to shed unwanted pounds. He also explores the most common diet mistakes and how to overcome them.
He joins "The Weight Loss Champion" Chuck Carroll on The Exam Room Live.
Also On This Episode
- The body's fight to retain fat
- Correcting diet mistakes
- Best foods for weight loss
- Metabolism boosting foods
- After meal calorie burn
- Redefining exercise
- And more!

Dr. Barnard is the author of The Power Foods Diet: The Breakthrough Plan That Traps, Tames, and Burns Calories for Easy and Permanent Weight Loss.

This episode is sponsored by The Gregory J. Reiter Memorial Fund, which supports organizations like the Physicians Committee that carry on Greg’s passion and love for animals through rescue efforts, veganism, and wildlife conservation.
📕THE POWER FOODS DIET📕
Pre-order the book: amzn.to/3GmCxUj
🎟️ EVENTS 🎟️
What: The Power Foods Revolution
Where: Washington, DC - The National Press Club
Date: March 26, 2024
Time: 7:00pm
Who: Dr. Neal Barnard, Chuck Carroll, Dustin Harder, Stefanie Ignoffo
Tickets: www.pcrm.org/events/power-foo...
🔗 SHOW LINKS 🔗
Gregory J. Reiter Memorial Fund
Website: gregoryreiterfund.org
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About Us
The Physicians Committee is dedicated to saving lives through plant-based diets and ethical and effective scientific research. We combine the clout and expertise of more than 17,000 physicians with the dedicated actions of more than 175,000 members across the United States and around the world.

[@luluandmeow]

Dr Barnard is my WFPB hero as he explains everything so well and is very kind as well as knowledgeable. Chuck, you're amazing and ask the best questions. Thank you both for another great video, I recommend this channel to everyone I know. Of course I've pre-ordered Dr Barnard's book and I also have all his other books, they're keepers I will refer to again and again. I became WFPB 4 years ago, lost half my body weight and have maintained my desired weight ever since. All my cravings/food obsession that were literally keeping me awake at night and were on my mind 24 hours a day have stopped. I never buy trigger foods, if you don't buy it, you can't eat it! At 58, I feel and look the best I've ever looked in my life. I may not be young but I feel young, I am healthy and look great in clothes, which has increased my self-confidence and ability to deal with the stress of everyday life as well as trauma. I feel like I've had a new chance at life, so thank you pcrm from the bottom of my heart. Best wishes to you and all your viewers and to the Gregory J Reiter Fund for their support.

[@lizziedripping71]

Similar ❤

[@joanmary90]

I really appreciate and enjoy listening to Dr Barnard. He's very knowledgeable. Regarding eating more smaller meals a day, I want to mention that at age 63 I have eaten 5 to 6 small meals a day for 40 years and weigh the same as I did at 16. I don't know why it doesn't work for others, but it has worked for me.

[@szhmoe]

Every body is different! Good for you for you've found what works for you!

[@Marathon5151]

I run 80-100 miles a week and walk a bit when I work at my standing desk. I average 30-40k steps a day and can tell you that nutrition is the key for weight loss and not exercise. If I’m not eating well, I will still gain weight with how much I exercise.

[@luluandmeow]

WOW! That's a revelation. Thank you for sharing. I feel sorry when I see young (male) fitness trainers in my local park pushing overweight menopausal women to run around the park until they almost collapse. After their run they reward themselves at the park cafe (pastry and creamy coffee or oily lunch). I feel like stopping them and saying, "It's the food!"

[@FrancineYeshua]

Its also the type of exercise.... look into strength training!

[@jgrysiak6566]

Then why do u run so much?

[@Marathon5151]

@@jgrysiak6566I train to run marathons. My goal is to run a marathon in all 50 states and DC in under three hours for each marathon. I have run 33 marathons in 21 states so far. Running this much is just a lifestyle and has been for the past decade.

[@Marathon5151]

@@luluandmeow Agreed, I have talked to plenty of people that get frustrated after starting to exercise and not getting much weight loss. It is the food! If you don't fix your nutrition, you won't get the results you are striving for. What people need to realize as well is to really be burning the fat from exercise, you have to work out in a lower zone. Running in zones 3, 4 or 5 will just deplete your carb stores, but not burn as much as fat as zones 1-2. I know when I do my hard runs in the higher zones that I'm just using up carbs and the stored water retaining those carbs and that's not real weight loss. The best weight loss I see is when I do a lot of walking at my standing desk during work. People think that they have to be drenched in sweat to achieve weight loss, but that's not the case. From a cardio perspective, I always like to think, running is for fitness while walking is for weight loss.

[@laurastephenson2516]

Breakfast like a king, lunch like a prince, supper like a pauper. Supper is correct. It's a derivative of the term sup, which means a small meal at the end of the day

[@lizziedripping71]

Correct. I just have terrible trouble with snacking during the evenings

[@jgrysiak6566]

​@@lizziedripping71, what do u snack on? Drinking water works most of the time for me!

[@laurastephenson2516]

@@lizziedripping71 I know what you mean. I've learned to keep snack foods out of my house. I eat a reasonable meal about 4 hours before bed. After that, I don't let myself snack. If I get really hungry, I'll have a bit of fruit. Best wishes on your health journey

[@brieannatyler6055]

Dr. B is a brilliant doctor and a wonderful person. I wish everyone had the opportunity to hear his position on health and nutrition. I love how he emphasizes prevention and lifestyle modification over pharmacy! It is rare to find a doctor with this kind of philosophy on health.

[@meganivanyos3232]

Thank you both! Met Dr Barnard 10 years ago and was so happy to. I fully believe in his advice.

[@polibm6510]

Yes, veganism is a cult.

[@sfos4898]

I am so excited about this book! Thank you Dr. Barnard!

[@m.taylor]

What I found really helpful was mindfulness meditation where one learns to be very present and in tune with our senses. It helped me to really hone in on savoring and tasting foods, especially whole foods. Something as simple as a strawberry can be very delicious. Our society promotes volume eating, influenced by marketing and a fast lifestyle, that often one forgets to sit still and really taste our foods. When we do, we naturally eat less but take the time to appreciate fresh whole fruits and vegetables.

[@cherylconstantineau1696]

I’m sharing your book with my brother and sister in law who are both diabetic. Thank you!

[@SheilaMorrow-zg2gi]

My first day on this site. Such great info. I’m excited to begin this journey.

[@gaBetibu]

. . .I, too, am excited to get my book from Dr B...I can't get enough of Dr Barnard's highly knowledgeable & really helpful advice, in addition, Chuck, for your great interview questions & comments...God Bless You Both So Much... 🥰

[@Scor-ah]

Got my book, looking forward to reading it. I have been plant based for 6 yrs, have not lost a single pound and I workout daily and do bicycle touring (60-100 miles per day)in the summer. I hope this book can tweak my diet enough to get the scale to move.

[@kimphillips4489]

Same here.

[@helenrushworth7743]

Ordered my book, cant wait to read it

[@LetThoseOatsRoll]

😂 trying so hard to catch you live, Chuck! It starts at 5am here in NZ and I opened my eyes and I'd missed it by only 3 minutes, so close, such progress! Luv ya work ❤

[@normhanson981]

Dr Barnard looking tremendous 👍

[@witchyvegan]

I pre-ordered the book a few weeks ago and can't wait to get it! ❤

[@Pocketpebbledesigns]

Awesome interviewer, Chuck! And always enjoy Dr. Barnard 💕

[@christinalilac4468]

I would love to have this question answered by you. I heard that reducing the calorie intake by about 20% increases lifespan. I eat how you recommend and love it! But I don’t really know how to calculate my calorie needs to reduce correctly

[@LeeLuvsTea]

Enjoying The Power Foods Diet book!! ❤ I got my pre-order today and it's got soooo many awesome recipes in it !!!!! 😊

[@charlesstroner]

Nice job Dr.Barnard. I’m definitely buying a few books 📖. I’m Charles from California & I’m the GUY who was Biking 🚴‍♀️ up to Crystal Lake & mount Baldy. The plant base I’m eating 🥣 is really improved my health. Thank you PCRM & physicians committee. Chuck, Keep it plant base & you all keep up the good work.

[@valeriejohnson2367]

Can’t wait to get my book!

[@amystarobin6765]

I live in Madison Wisconsin and no doctors like you have in Washington too bad

[@melyndaduh3501]

Dr Barnard makes weight loss seem easy. I'm cooking frozen Lima beans and rice and corn. 🤤

[@sheralschowe]

I have the book! Arrived from Amazon this week. Fabulous!!

[@jennyhenrick5108]

Dr Barnard I an blown away by your book. I bought it the day before yesterday and have almost finished reading it. WOW is all I can say. I can't believe that I can eat all the foods I love and still lose weight and get healthier. I will happily give up meat and fat for that! A comment - many of the plant milks contain sunflower oil, which is terrible, particularly the barista types. I am in Cape Town South Africa and have thankfully found a brand of almond milk that has no oil in but almost every other brand I have looked has sunflower oil in. Thank you for this amazing information and I look forward to reporting back on my progress - I have about 20 kgs to lose, have high BP and Type 2 diabetes. I'm looking forward to being able to throw all my medication out!

[@LettuceCookPlants]

Thanks Doc. ❤❤❤

[@judeeastman]

I've got my Power Foods and hoping the book arrives tomorrow!

[@martamartinez2727]

Thank you so much for so much valuable information 😊

[@clc7378]

🎉 TY!

[@amystarobin6765]

I am going to get the ingredients for the smoothie most I need spinach and almond milk. I've eating old fashioned oatmeal and raisins and I really like that. .

[@denisek7]

Will there be a German translation of the book? My dad doesn't know English but I'd love him to read it~ Thank you for this amazing show 🙏

[@amystarobin6765]

Thursday I shop and I will get the baby spinach for the smoothie and buy almond milk for first time with my frozen strawberries and buy maple syrup if I need it. I am excited. I will show a neighbor who is a better cook how to make the bean burger

[@amystarobin6765]

If I knew how to make brown rice with my indication plate and copper chef I would do that with black beans. I hope your book coming today has that recipe.

[@cr528]

I've cut my fats down , nuts, avocado, eggs, salmon...I am really hungry without some meat..I don't like beans enough to eat them daily. Enjoying learning about Dr.'s content.

[@MickeyMouse-ie4zb]

You should eat your fats. You will stay full. Just don’t use oil. That fat has no nutritional value.

[@szhmoe]

lololol dr. barnard: that gets old by wednesday - you're ready to eat the sofa

[@joanmary90]

Very funny 🤣

[@Atheria444]

At 57 I have HORRID insomnia that is ruining my health in many ways, including blood sugar regulation and I fear getting dementia like my mom and her mom.

[@amystarobin6765]

I turned 70 recently April 20 and I jut started Leslie Sansone walking miles to music. I get up to 3 miles its 5 miles long. I like that because I use air conditioning. I also walk to CVS for medication in Target down the street. I have limited income . I ever oatmeal for breakfast and 3 burritos with beans but maybe cheese too. cheap. I have frozen strawberries. I have also frozen broccoli too. But I don't k ow how to cook. and don't have a stove or oven. I like popcorn too. and can make air popcorn for a treat. the bags of strawberries I eat till finished through the day. This is all I can afford. I h ave lost weight in 5 years 90 pounds. I weigh 173.6. I weighed 263.6 May 2019. today may 1 2024 I now can walk easier. I am between 5'5 and 5'6 .

[@tonioros17]

I just wanted to give a heads-up, I'm getting your book today. So much of your advice I practice and it's like you are approving my eating habits. Is Stevia ok to use in a smoothie?

[@alessiazanelli4748]

All your advice are so so helpful. I know you have a lot of work in the USA but we really need your advices (you and other doctors like you) here in Europe too. When I talk to my doctor of WFPB he laugh at me and he doesn’t take it seriously. Even the dietician wants me to add nuts, butter nuts, and oil in my diet and she really don’t know how to lower my cholesterol without oil. I’m really upset with our system. At least I have books to help focus on the right diet. But as I’m not a nutritionist even my family don’t listen to me and I can’t show them your video because they don’t speak English. Quite frustrating.

[@workhardplayharderx2]

Dr. Henry Thompson, talks about eating 1 1/2 cups of beans a day, i would love to know your thoughts on this.

[@luluandmeow]

That's about half a can and my portion too, BUT I don't eat them every day, twice a week maximum. Beans are amazing (like lentils, peas and all legumes) but they're about 600 cals per lb so at the higher calorie density end of Chef AJ's chart (google this if you don't already know it. Beans/lentils, etc. are very good for you but if they affect your weight loss, as they do for me, stop eating them or don't eat them every day. They are not essential to your diet, there is nothing in beans you can't also get from other plant foods. You may find that certain higher calorie foods are OK to eat when you are very overweight at the start of your weight loss journey. But as you lose weight and get slimmer, you usually have to readjust your diet and take in fewer calories because your body needs less food. In my case, I am now very slim, which is what I've always wanted. I do eat legumes but very much in moderation, because if I ate them daily or even more than once a day, I would put on weight. Same with starches, I'd rather eat a potato or sweet potato or winter squashes or chestnuts (low fat and lower calorie) than pasta or rice (at the higher end of the calorie spectrum and pasta of course is also processed). It depends how slim you want to be. I have regular blood tests and don't lack any nutrients, they're always perfect. I am post-menopausal and 58 years old. Remember the golden rule most WFPB sources rarely mention: We don't count calories but calories still count!

[@diytwoincollege7079]

Thanks Chuck and Dr Barnard!! Another interesting and informative video.

[@lisengel2498]

I tried to hear what kind of cinnamon was talked about - was it Ceylon cinnamon?

[@user-kh1cb3kq8z]

Yes, from Sri Lanka, that's the one you should have.

[@spirit8power.t.]

FRICKIN LUV U PEOPLE

[@thriving.life48]

I wish weight loss was easy. My weight loss journey has been on going for 14 years and I'm still struggling to lose weight.

[@mayaamay4615]

❤

[@juliaclark5213]

If having an issue losing weight should l stop taking a tablespoon of Chia, Flax and Hemp hearts daily

[@Atheria444]

I admit to having a nut/seed butter addiction and Dr. Barnard's comments about people not eating a truckload of nuts in nature because it's too much work to gather them...well...nut butters are exponentially worse due to the concentration. I don't see jars of peanut butter in trees. LOL

[@johnsiekrause4109]

Where does dairy or fermented foods fit in

[@rhondamoore4466]

I cannot get my thyroid medication to work. On my third type to see if it’s working, been on it for two months haven’t lost any weight yet. I follow the starch diet to the tee, exercise everyday. I’m not giving up because I know what will happen.

[@constantineberryman4968]

You're never gonna loose weight if you keep eating starch. Please do yourself a favor and cut the carbs and sugar. You wont even need a thyroid medication by the time you're done. Exercising doesn't make you loose weight at all that's a fitness industry lie and you're going to exhaust yourself and make things worse working out everyday without the right nutrients.

[@jananderson6740]

Dear Dr. Barnard, currently on a SAD diet and recently put on insulin pump. I need to put on weight. 6’ and 150 lbs. I want to start a WFPB diet but don’t know where to start. Afraid of fruit and carbs.

[@dinamariea61]

www.masteringdiabetes.org/wp-content/uploads/2021/05/Mastering-Diabetes-Wellness-Guide---NYT.pdf

[@luluandmeow]

Please don't be afraid! I'd say the easiest one to start with is Dr McDougall's starch solution. If you google "Free version Dr McDougall starch solution" you fill find the link to a number of pages on his website that you can read, print or download. Or buy his book. You will love eating the carbs and the veggies. There is so much choice. Lovely potatoes, sweet potatoes, kabocha squashes, rice, pasta, couscous and other grains, oats, a delicious fruit platter, and all the other whole plant foods like legumes (beans, lentils, etc.), mushrooms, tofu, etc. Practice basic recipes. Google pcrm's WFPB "plate" . The most basic plate is half starches (e.g. microwave potatoes, brown rice, etc.) and half veggies (broccoli, carrots, green leafies, you can buy them frozen and just steam or microwave them). It is easy and if you need to put on weight just have a feast! Season them with herbs, spices, hummus. You are lucky that you don't need to restrict calories so just start please as you need to do so for your health! You are already watching the best channel, just put the advice into practice. Or if you really need help, Dr Barnard does zoom consultations and well worth doing if you are not sure how to start. Try this way of eating just for 10 days - you will not want to stop, but the difficult part is starting so good luck with that and get rid of all the SAD food, if it's in your house, it's in your mouth. If you don't buy it, you can't eat it.

[@khosis6000]

Is honeydew melon as good as cantaloupe?

[@minervamartinez924]

Sorry, not giving up my avocado...😄

[@amystarobin6765]

I use a microwave steamer in my microwave.

[@fablicioussquad6195]

I am 61 have a high heart rate going through menopause again for the second time I need to drop 100 pounds three fractures in my spine sciatica neuropathy diabetes too. I feel like a mess. I tried taking that last pills but my heart rate gets too high and I’m sweating so bad miserable I don’t know what to do if I pick up my metabolism. Did not start having hot flashes. How can I lose weight desperate, Wheelchair-bound, 266 probably 270 I forgot to sleep apea I wake up every hour doing night time now My name is Gail

[@kathleenmeyerson5207]

I have been wfpb no sos for over a year. Great results. Recently, I was diagnosed with moderate dry eye. My ophthalmologist wants me to take fish oil. I eat flax daily. Thoughts?

[@leasanders3902]

Dr Michael Greger recommends DHA

[@luluandmeow]

You can take vegan capsules, like I do. Fish only have the oil because they eat the algae so you could also eat the algae, no need to eat mercury-contaminated fatty fish. Fish are animals too. I too suffered with dry eyes (before I became WFPB), sometimes it's to do with unspecified allergies, the weather, etc. I hardly every use my drops now, before I became WFPB I needed them constantly. You might also want to look at your face cleansing products and make-up, for example I can't wear my usual eye shadow/mascara anymore because they irritate my eyes, it may have happened to you as well, allergies may develop gradually so it might not be easy to identify the culprit. My eye drops were just saline solution so you might want to bathe your eyes in this, just boil water, add salt and let it cool, then bathe your eyes with cotton wool to moisten them.

[@jananderson6740]

Dr. Barnard, any suggestions for a type 1 diabetic who needs to put on weight starting a plant based diet. Currently placed on an insulin pump and eating SAD diet.

[@carolynbridge2087]

Thoughts on fasting ?

[@luluandmeow]

I don't think Dr Barnard recommends it, restriction leads to overeating. However you should stop eating 3-4 hours before you go to bed. Also you can eat during the day over a 12-hour period (e.g. from breakfast at 7am till dinner at 7pm) but after that, give your body a break. Some people reduce their feeding period to fewer than 12 hours but if it leads you to fantasize and obsess about food, you will eventually binge so try to listen to your body's hunger (and fullness) cues if you can (it takes practice). Don't keep on grazing and snacking, just eat 3 or at least 2 proper meals a day. If your tummy is full of nutritious (but low calorie) WFPB food, you will stop craving junk/processed food. Some people fast during the week then have cheat days, so undo all their health/weight loss efforts, this is madness, don't do it!

[@mamakaka73]

So many different "experts" have as many "truths". We have no idea what to believe any more.

[@CJ-lj9fb]

Why would I want to follow this example and get sarcopenia like all of these older plant-based advocates? This low protein diet doesn't pay off in the long run. Starving yourself for nutrients isn't the only way to lose weight. Cut out the processed, factory made food-like substances and just eat meat and vegetables if you like them.

[@rmh691]

I don’t mean to disrespect the doctor because I followed him for many years. But he just does not keep up on the research. Some of these doctors are so ingrained and brainwashed by their beliefs that as new research emerges, they just can’t accept it. He makes many statements here that are patently false based on the latest research. add like many vegans he just doesn’t look robust I was vegan for more than a decade, and then vegetarian for more than a decade and now I’m more of an omnivore and it’s healthy as I’ve ever been. No ultra processed foods, sugars, seed oils as more research is revealed, I am completely open to changing my ways, but unlike the doctor, I’m not just sticking my head in the sand and stubbornly hanging on to misinformation due to extreme bias that keeps me from rational thought.

[@yanyamcreynolds6278]

The human body is not meant to look “robust” unless that is your standard. Your body is meant to operate as a healthy machine. It’s also what you look like on the inside. Everybody operates and is affected by different foods. I’m open to all research on health but my moral beliefs will not allow me to eat animals or products so I can only eat other foods. Thus looking for the healthiest of those is my quest. Im happy that everyone has a different opinion but I’ve not heard this research you refer to that is contrary to Dr Bernard’s information

[@constantineberryman4968]

@@yanyamcreynolds6278 What you look like on the outside is a direct reflection of how your body is functioning on the inside. To think otherwise is so ignorant as to be unbelievable.

[@carolinedavis106]

Ordered!!! Thank you.

[@amya9597]

For me it’s food confusion. I’m a breast cancer survivor and I feel like a lot of people push eating plant based. I hired a fitness and nutrition coach and he pushes that you need animal protein because it’s a complete protein. Honestly, I’m more pro vegetarian than meat but he acts like I won’t build muscle.🤷🏻‍♀️

[@user-kh1cb3kq8z]

Look up Mastering Diabetes authors. They are Type 1, and very fit, muscles, participate in extreme type marathon like things. KZbin

[@dinamariea61]

Watch the documentary called “Game Changers” about vegan athletes. The strongest man in the world was also featured in this documentary and he is vegan.

[@amya9597]

@@dinamariea61 I’ll check it out. Thanks for sharing!

[@jgrysiak6566]

That's the old myth that animal protein is complete. Unfortunately it comes with saturated fat, fat & cholesterol. U get all the complete protein u need from a Whole Food Plant based starch diet

[@amya9597]

@@jgrysiak6566 I’ve seen plenty of plant based people, both men and women on KZbin who look very fit. I count macros but my nutritionist said I can only count animal protein towards my protein count. So frustrating when I eat beans and other sources of protein that he says doesn’t count.😕

[@sharinaross1865]

I wont be pre ordering the book.

[@oldbiker9739]

my blood sugar sky rockets when I eat starches , corn or rice , I am type 2 diabetic .

[@leevize6045]

How is your blood sugar after a baked potato 🥔?

[@oldbiker9739]

@@leevize6045 the same weather its boiled or air fried I blood tested a lot of different foods went through 2 barrels of little test sticks in two weeks ,oatmeal and grains keep my sugar high as well , found this that helped me , phcuk.org/wp-content/uploads/2020/05/Bread-21.05.2020.jpg

[@luluandmeow]

It is normal for your blood sugar to go up after you eat. Just eat the right WFPB foods and don't obsess with blood tests. Stay away from fats, it's those that lead to diabetes. Your diabetes is reversible. I would suggest searching this channel for more info on what to eat when you're diabetic, they have several helpful videos with specialist guests.

[@jgrysiak6566]

Dr Barnard wrote a book on diabetes, check it out.

[@constantineberryman4968]

That's because eating starches, corn, and rice are what made you a type 2 diabetic! Those all spike insulin just as much as processed sugar, it does't matter if they're "healthy whole grains." Save your life and go on a keto or carnivore diet and your diabetes will be completely gone in 3 months. Thats what happened to my mother.

[@alwayspeace898]

dr barnard is talking about u need less than 20g of fat a day. anyone will lose weight but how long can u go with 20g fat til u gone crazy n depress

[@user-kh1cb3kq8z]

You adjust to it.

[@luluandmeow]

There is fat in a lot of healthy veggie foods, from broccoli to lettuce. You don't need the olive oil or butter, these are processed foods that just make you fat. If you eat fat, where do you think it's going to go? You can have limited quantities of nuts/avocado, but are you sure it's the fats that are causing you to go "crazy and depressed"? Could it be that you're not eating proper healthy meals and you're just hungry or need more vitamins/minerals, etc. Are you eating your greens?

[@jgrysiak6566]

Must go through the fat withdrawal, it takes anywhere from 3 weeks to a couple months. Then u won't crave fats or fatty food anymore. Then when u look in the magic mirror, u won't see a greasy face or hair.

[@polibm6510]

Welcome to the Malnourishing with Neal Barnard.

[@user-kh1cb3kq8z]

What does that mean?

[@polibm6510]

Ask ex-vegans...

[@rezzieggg]

Ex vegans usually stopped being vegan because they weren’t eating enough calories, thus not getting enough nutrients in. Many people have been vegan for years and are still healthy because they eat a balanced, sensible vegan diet.

[@constantineberryman4968]

Follow me off the cliff everyone!