How To Lose Weight | Dr. Neal Barnard | The Exam Room Podcast

[@heatherh.946]

Another craving tip that works for me is to have a plan for what I'm going to do when the craving hits. If I crave something sweet, I have an apple or 2 whole dates and then a huge glass of water. I then immediately go for a walk or start a new puzzle or have an activity that I have preplanned.

[@TheVafa95]

How about if you have something sour, would your craving go away?

[@elizabethmurphy5256]

Excellent. I eat fruit with fiber. Fiber is your friend and fills you up. Satiates hunger.👍

[@4862cjc]

@heatherh.946. I like your plan with the apples! I read an article about a man who conquered a sugar addiction by eating a red delicious apple whenever he had a craving!

[@JillWhitcomb1966]

I live in eastern North Dakota. Yep, the same geographical area where Dr. Neal Barnard was raised. From 1986 to 2008, I went to 5 different doctors here in North Dakota (doctors in 2 different cities) that claimed I would 'never' lose weight without surgery or medication. A few of them pushed metformin on me, although I'm not diabetic. A couple of them pushed gastric bypass surgery. Another pushed two medications on me (at a cost of $140 per month) and claimed I needed to take the pills 'for the rest of your life' (which would be 50 years!). Yet.... by changing to a healthy plant-based diet some years ago and walking at least 30 minutes a day, I lost 115 pounds (52 kgs) without surgery or without medication. So then, it's nice to know that I proved 5 different doctors wrong. I'm now 59 years old, take no prescription medication for anything, and easily walk miles a day. Most days, I feel 25 years old again....all thanks to a plant-based diet.

[@kalindaburtenshaw4392]

That’s very inspiring and you are a rockstar Jill. They should get you on the show to talk about it!

[@joanworth3st]

It takes about 100 calories of grain to produce about three calories of beef, or 100 calories of grain to produce 12 calories of chicken. Researchers have found that if we grew crops exclusively for humans to consume directly, we could feed an additional four billion people.

[@returntoyehovahthelord6185]

I’ve said this for years (as have others). Instead of growing crops to feed the whole world, we waste resources on chips, cookies, processed foods and yes, feeding animals. What a waste and disservice to humanity.

[@anandvaidya67]

I have noticed that after eating healthfully for sometime, as recommended by Dr Barnard, our taste buds change too. Now I neither crave nor enjoy (as much) sweets or fried snacks. Doing most things mindfully, especially eating, can help a lot in cutting down junk food and quantity of food too. Train yourself to love simple, healthy foods (fruits, beans) and you will not like intensely sweet, strongly flavored/colored junk food. One more thing, eat what the farmer produces and minimise what the factory produces.. Don't bother with nutrition labels. Truly nutritious food (broccoli, blueberries) don't need and don't come with labels. Keep yourself busy, so there is no space for boredom or negative feelings (HALT)

[@cindy7702]

never thought it would happen but I crave broccoli!!

[@larastang3347]

Eliminating alcohol and processed foods worked for me. Even post menopausal. And I thrive on a plant based Whole Food diet without obsessing about counting protein.

[@darecetremblay1952]

Me too 😊

[@joannapatterson4625]

The obsession our culture has with counting protein is insane. No one will end up malnourished eating a whole foods diet.

[@larastang3347]

@ agreed 👍

[@angelahill3556]

I love Dr. B he is a nutrition rock star. ❤

[@kalindaburtenshaw4392]

I’m like minded …. He is the one I tell people to look up 😊

[@SilviaSvab]

Me to

[@seasonallyaffected]

Loved this yarn. Chuck and Dr B are such a great team.

[@345kobi]

I have been following this subject for about 10 years. I think this presentation is about as good as I have heard. THANKS GENTS.

[@georgewilson7808]

I just went to a funeral of a friend who passed and after they served a lunch comprised of the same meat, dairy, and eggs that put the person in the coffin.

[@beanburrito8903]

They don’t make the connection 😢

[@TheVafa95]

It is very difficult to change the culture.

[@JoAnn_Vegan_USA]

Sorry about your friend. A family member went into cardiac arrest and had to be resuscitated twice in one day while in the hospital, and later that night, was fed pork chops and ice cream for dinner by the hospital. Three months later, they died of heart disease.

[@johnshinski2994]

Crazy, but so true!

[@CEDesigns]

Sorry you had to experience this. Maddening, but people “gonna do what they wanna do”

[@Karenhypnotic]

I just had to give up dates because my addicted brain could not moderate my consumption. If you can’t moderate, you’re addicted… get rid of it!

[@varganevsikov4137]

The same with raisins and sweet dry apricots.

[@betzib8021]

Seems like a great addiction to me. I'm not giving up my dates. No way.

[@sandra.george93]

I am 77 in 2020 I was 218. You have to eat healthy. DO NOT GO ON A DIET. I AM MAINTAINING 125.

[@144Donn]

Great discussion! Diet is 80% of the equation but that 20% of exercise is like the fourth tire on a car! It is just 25% but a REALLY IMPORTANT 25%. Have a happy and healthy new year!

[@dodgeball693]

Gotta love any show that starts off with talking about scooby doo 😅😂

[@RafaelbySuzannah]

New understanding is bad bacteria overrunning or destroying good bacteria like example Akkermansia-- this is all new to me, but it may be found in the skin of apples so the irony that an apple a day keeps the doctor away, but the issue was chewing slowly trying to be calm and relaxed when I eat and getting enough sleep…. Thanks to Dr. Neal Bernard for always trying to make health accessible and available to everyone.

[@barbarashirland9078]

Excellent show. Thank you.

[@1voiceworks]

Knowing yourself as an individual is imperative. After a rollercoaster of eating addictions, highs, lows, crazy making behavior, I’ve found that eliminating breads, nuts, seeds as well as oil, sugar, salt and increasing my already 80% green foods as a vegan since 1985 has finally helped me to lose 17 pounds. I’m in my size 4’s again but still have to get down to 105-110 as a 5-1 73 year old runner for 45 years.

[@frompizzaaddicttovegan]

Yasss great topic. Love the new set ❤

[@nannettegonzalez8776]

Thank you Chuck and Dr. Barnard!!!!❤

[@Miechoman]

Great chat! It's nice to hear sensible advice at the beginning of the year. :)

[@mas2988]

True Mediterranean diet from Italy eats tons of beans and legumes. Especially southern Italy...

[@Skyebones441]

Hello, from sunny Alberta! Happy New Year!

[@tivoni]

"Power Foods For The Brain" is a great book

[@Plantbasebambi]

Walnuts, cashews, I do eat kiki Nelson makes chesses with cashews. Love it

[@saraoliveira880]

I would love to ear Dr Barnard on the "side effects" I feel when I eat carbohydrates, specially, whole grains. My stomach gets so bloated and I feel so much discomfort. I think I have celiac disease. I must confess it is really hard to be vegan feeling like this after I eat. I'm thin, but it looks like I'm always pregnant. Thank you in advance

[@Ranch-girl]

I thought I was the only one like this!!! I’ve keto/low carb for so long I can’t eat those foods without terrible discomfort, I’m trying so hard though!!

[@AccordionLadyDi]

Thanks for this video. I'm glad that you are confirming what I have known for years, that you have to do a lot of exercise to lose weight. If one wants to lose weight, then reducing those calories is the best way to do it.

[@sugarplumk2381]

Dr B: “any squirrel in the park is going to tell you about nuts”. 😂 love hearing Dr Barnard speak.

[@thespiritualistoslo]

Brilliant! 🙂

[@bettysutton2913]

Yes , the peanut butter is a Big issue for me . I am beginning again to lesson my weight. Ten pounds. Would be amazing.😊 I’m inspired.

[@annetterhoades4873]

Me too. I can easily eat a jar so I can’t keep it in my house.

[@Kayte...]

The A in HALT should also be anxiety.

[@annetterhoades4873]

I love how I feel being vegan but I have methane SIBO and I keep getting bloated and having to eliminate everything. What can I do?

[@brendagaines2734]

Thank you both. I’m tossing the chocolate powder and the nuts and seeds can be put out of sight by my husband for him only. I needed to hear this. 🥰 my son bought us a set of very expensive cookware. It has to be season by oil. I don’t want to do that. I don’t want to ruin them. I’m use to cooking with water or broth. I may contact manufactures and see if I can use water and and not oil. Other wise I will use my old pans I have and my family can use the new ones. Have any suggestions?

[@moniquem868]

Cravings. "The Hunger Habit" by Judson Brewer teaches how to deal with cravings really effectively. (Plus abstinence.)

[@kristingoettlicher3503]

I would like to learn how red light therapy/nir/photobiomodulation affects metabolism.

[@No_co_OK]

I have a foolproof technique that doesn't even feel like you are dieting. Just very gradually reduce calories day by day (e.g., by 50 calories a day) until you are in a healthy deficit (eating 500 calories less than required to maintain). If, in the process of reducing by 50 calories a day, you suddenly feel like you're not getting sufficiently full from your meals, increase back to where you were the day before. Eat that amount for a few days, before starting to reduce again (again, stopping when you are 500 calories lower than maintenance). If you hit a plateau (I hit a plateau every time I lost a few more kgs), increase by 50 calories a day (with the maximum being until you get to the amount of calories required for maintenance) until you start to notice that you are losing weight again, and then reduce again gradually until you get to 500 calories less than you need to maintain. If you don't notice that you are losing weight again when you increase, just gradually increase to the amount required to maintain and then reduce again to 500 calories less than needed to maintain.

[@TheVafa95]

He is right in just quiting, for the same reason it is better sometimes just to fast.😂 So fasting in eating meat and dairy does work.

[@lizziedripping71]

Been avoiding nuts for years. Recently had walnuts. The fatty mouth-feel was awful ! I was surprised.

[@luluandmeow]

Very interesting insight into metabolism, thank you Chuck and Dr Barnard. Chuck, please could you do an in-depth podcast about bingeing after years of healthy WFPB eating. I thought I'd cracked it and overcome my eating disorder but after 5 years of near-perfect WFPB eating I have binged 6 times in the past few weeks and put on at least 1-2 lbs per binge, I'm very upset because I feel I can't trust myself anymore. I wonder if anyone can ever be really over an eating disorder or whether, like a former alcoholic, we will always just be "recovering" and never fully healed. I feel awful, I'm back to eating healthily but I'm wobbly and need all my mental strength to stay on course. Help please!

[@MetaPhysStore0770]

Trigger warning signs: H.A.L.T.E.D. = HUNGRY, ANGRY, LONLEY, TIRED, EXCITED, DEPRESSED

[@asimrafiq174]

We probably need to remind us that fried vegetables or potatoes are not good for us. Yes they are vegan but vegan low fat is the key.

[@maharetefka]

I hope Dr. Barnard sees my comment because I’ve been following a Whole Plant-Based, No-Oil way of eating for about four years now with amazing results. My health has improved significantly, my lifelong allergies have disappeared, and I’ve experienced weight loss. However, after losing around 6 kg (I am 1.71 m tall, and my weight went from 66 kg to 60 kg), my menstruation stopped. Since I’m in my mid-40s, I initially thought it might be earlish menopause. However, when I added more nuts and seeds to my diet and regained 3 kg, my periods restarted. Now, I’m wondering how to maintain a weight of 60 kg without affecting my menstrual cycle. Should I eat more fats while reducing other foods, like carbohydrates? I’ve never heard Dr. Barnard discuss this aspect, but since fat and estrogen are strongly connected, I wonder if other women have experienced something similar.

[@kristingoettlicher3503]

I agree. If I go too low fat, I don't do as well. I do peanut butter, nuts, seeds, avocadoes as my fat sources. Also, I will add that for me, stress will eliminate cycles.

[@DavidSmith-rz1pc]

Did you take "the jab"?

[@crystal5195]

love this doctor. his views are a lot like dr. barnard's.

[@farrahfrench7690]

Not all lose weight like this. It’s so hard to lose just 10 pounds .

[@kiwifeijoa]

An impressive discussion that brought together several different sources of information. Dr Barnard and Chuck showed their wealth of knowledge in the science and the actual reality of weight loss. Their respectful understanding of food addiction was another helpful part of it. Useful takeaways for me: having just a little bit of a food that's a problem to resist might make it all much harder, loving something (a junk food) that doesn't love you back doesn't work, try to avoid H.A.L.T. Top notch. 👍

[@BarbaraDavis-ob3bd]

Found out most restaurants are deep frying the veggie burgers and tempeh. Disappointing.

[@georgewilson7808]

Chipotle uses oil to brown the tortilla and puts oil in the rice so it does not clump.

[@margielaughlin6056]

How low is low fat?

[@georgewilson7808]

Less than 30 grams a day. If you have diabetes, then 10 grams a day.

[@prancer4743]

Eat only 1500 to 2000 calories a day and little exercise next topic 😉😀👍easy 👍👍👍👍

[@Mike-wr7om]

I exercise intensely. Sometimes I need a more calorie-dense, protein-rich meal on the days when my whole body is exhausted from my workout. Until now, I tended to have avocado toast or a peanut butter sandwiches when craving heavier foods after a draining day of weightlifting. But what Dr. Barnard said about avoiding these fatty foods gives me pause. Any other ideas for a nice calorie-dense, protein-rich meal after a super-hard workout that won't lead to fat gain?

[@kristingoettlicher3503]

Same.

[@osirismarbles5177]

Dr. Bernard's extra running and weight loss may be due to muscle mass loss and not fat loss. Important to figure out what type of mass is causing the weight (fat, protein/muscle, water). In general, we don't want to lose muscle.

[@snowygirl3171]

I wish Dr Barnard would have added different weights for different countries in his book..in Australia we are kg or grams…always have to get the scales out .

[@NO4NAME4]

Please update the Vlog Thumbnail as Dr Barnard's eyes are closed.

[@M.I.R.K.A]

21:34 🆘

[@Plantbasebambi]

my friend went to the doctor and the Dr. told her to eat meat to loose weight lol

[@DennyHarris-u7m]

should be good to go

[@chongseitmooi2593]

Personally I did lots of exercises experience on my own . I found tht the most effective exercise is after my last meal in a day . ie. after last meal n have a 1/ 2 hr gap . carry up an effective 30 minutes physical exercises at home would be very sufficient for maintaining healthy body and stable dietary . Drink some warm water if do feel like eating after p.e (physical exercises). or hv very light dessert and cup of low sugary drinks🎉. an epal. an three quarter boil 🥚 egg

[@Светла-в5ю]

Chuck Carroll seems pretty heavier than few years ago.

[@lizziedripping71]

People who had gastric bypass even eating WFPB way do tend to gain a few pounds each year. Could be muscle gain due to exercise ? Anyway he looks healthy

[@Светла-в5ю]

@@lizziedripping71 He looks healthy, but is he really in good health?

[@Plantbasebambi]

🙋

[@ZillaWoznica]

I like your comment..cut out the animal products and oil..eat plants and weight will definitely drop...im on a plateau and have been for ages so it's not dropping 😮why 😢what should I do 😮

[@kirstyskitchen]

Three things: 1. Walk 10 minutes after every meal. 2. Eat more raw greens. 3. Add intermittent fasting to your routine gradually by eating dinner earlier and postponing breakfast.

[@DennyHarris-u7m]

dilute oil with water to 4 calories per gram and you are go to go

[@nymarinada]

😁

[@johnsnow5264]

Guys, fantastic summary. A question: does restriction of carbohydrates in the evening have a positive impact on weight loss?

[@Plantbasebambi]

Eat 🥝🫐🍒🍋🍍🍎🥥🥦🥬🥒🫑🌶🥕🍅🍒

[@kev_playin8769]

What if i wanted a beer or some liquor what would cause that to my weight

[@georgewilson7808]

Besides the calories, alcohol interrupts sleep.

[@mas2988]

Barbara O'Neil is vegan but says oil is important for the brain Coconut oil and olive oil avocado

[@39855]

She does not have Dr Barnard's qualifications. Not a medical doctor either. Anyone can speak with conviction but not science.

[@vfran838]

Also- Dr. McDougall and Dr. Michael Greger and Dr. Klaper have written and posted research on how oil -even healthy oil - adds coating and thickening of your arteries and comprimises your circulation and causes inflammation.

[@DavidSmith-rz1pc]

@@39855 Seven doctors in my family if you include the one eye doctor. They have NO idea about the scientific method. Mostly they get angry if challenged on the science or resort to "well I don't care what you read, I believe..." People like Dr Fuhrman and Dr. Barnard are quite rare because of their life long obsession with true health and the affect of diet. Their Indoctrination still leaks out sometimes...they believe in the myth of contagion and they all seem to think v!ruses actually exist and that we should take poisonous injections (less so Fuhrman).

[@DavidSmith-rz1pc]

@@39855 Being a medical doctor does not guarantee any scientific knowledge of nutrition. Barnard and Furhman are rare exceptions.

[@5foot6andfunny]

Cravings are a sign of sedentary overload. It's an emotional coping mechanism. Exercise, pick up meaningful hobbies, something with purpose. The more you fill your time and life with being active and actionable, the less your body/mind will try to compensate.

[@kristingoettlicher3503]

I think you have a valid point.

[@5foot6andfunny]

What about b negative people? I got one of the rarest blood types in the world.