Five Foods To Eat For Weight Loss with Dr. Neal Barnard | Exam Room Podcast

These five foods can help you lose weight and most aren't even low-carb!
Dr. Neal Barnard joins "The Weight Loss Champion" Chuck Carroll to explain why his picks can turbo charge your body's ability to burn fat.
Dr. Barnard's Five Foods for Weight Loss
1.) Berries
2.) Cinnamon
3.) Brown rice
4.) Cruciferous vegetables
5.) Melons
The author of The Power Foods Diet also reveals foods that work like powerful weight loss drugs like Wegovy and Ozempic, but carry none of the side effects.
The power of weight loss is yours in this special 500th episode of The Exam Room Podcast!
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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.

[@Kayte...]

Blueberries, Cinnamon, Brown Rice, Broccoli, Melon

[@sharinaross1865]

Thank you. You are a god sent.

[@kindcounselor]

Thank you!

[@extropiantranshuman]

hey you did your list too like me! Don't forget - it's ceylon cinnamon

[@CoachLadyDaria]

Blueberries with banana and mangos was it?

[@extropiantranshuman]

it was a smoothie right?@@CoachLadyDaria

[@anandvaidya67]

1. Berries 2. Cinnamon 3. Brown Rice 4. Broccoli, Brussels sprouts and that family 5. Melons such as watermelon, cantaloupe etc Yum...Yum

[@joaniedunmoyer]

Spell the type of cinnamon

[@angiesveganbosslife3504]

​@@joaniedunmoyerCylon cinnamon

[@joaniedunmoyer]

@@angiesveganbosslife3504 thank you!! Ceylon, I'll probably have to order on Amazon. I had my gallbladder removed ten months ago, still having frequent BM's,loose and diarrhea. I am 70. I've got to get this under control.

[@sophiahegedus7409]

Let’s not get carried away, brown rice is not “extremely low calorie” speaking as a someone who is into fitness. Maybe he was speaking relative to the typical American foods like if you were to order a pizza for lunch then definetly.

[@roberthoug7864]

Dr Berry will set you straight dr. Chaffee will tell you there is no good vegetable Eat meat eagle.

[@amymartin5753]

Move more, eat less. That is the only key to weight loss. Keep your meals, small, stay out of the pleasure trap, eat Whole Foods, avoid anything processed, and only snack on raw vegetables and sliced fruit between meals, and only if hungry.

[@sharinaross1865]

Plenty much. Most motivated can keep that up for 4 to 6 weeks. But I listen to the vegan foodies and marathon runners. I'm tired of these are the top 10 diets of the New Year Resolutioners.

[@amymartin5753]

@@sharinaross1865 I agree I with you. I don’t follow the fads or the top 10 diets blah blah blah. The way I eat to maintain my weight or to lose weight is how I’ll have to be the rest of my life. I just don’t turn it on and off like a switch. Not saying it’s easy either. It requires mindfulness every single day to think about what you’re doing and what you’re eating -how you’re moving etc. I wanna make my years quality not just quantity per se. With the pressure of December 2023 and multiple family birthdays and buying the right Christmas presents. I allowed myself to go off the wagon and eat to cope with the stress and put on several pounds. Now I’m back on track with the first of the year and feeling happier and better for that.

[@tothestarsandthesky]

Relying on discipline, and willpower to eat food is a losing battle. Working with our body by changing our taste for foods is more effective from my experience. Lately, I've been eating a breakfast salad, and it has changed how content I am with the food I eat. It works because if a dieter is content with the food he or she eats, this requires less effort making it easier to accomplish. When I get junk food cravings or unhealthy feelings, I now often am content without having to eat those foods. I still slip. But it's much less and I haven't been doing this for long enough to make massive changes.

[@roberthoug7864]

Completely wrong I lost over 40 pounds. and didn't do anything different. Just sat down in front of a computer forget the fruit and vegetables Carbohydrates is the way you lose weight get rid of them. eagle

[@happycook6737]

Those fruits are only sweet if you don't eat cane sugar or other concentrated sugar. It takes about 2 weeks being sugar free to taste natural foods properly in my opinion

[@kasseesmythe8738]

Same here.

[@JorjaFox66]

Right!? I see people putting sugar on fruit and just shake my head 🤦🏻‍♀️ why??!! Also fruit is perfectly packaged with fiber. Don’t mess with nature!

[@beanburrito8903]

And when it happens, fruit is super tasty 😄😋😋

[@Sjc4738]

Never been a sweets person. Most fruit (and sweet potatoes) are too sweet for me.

[@bjoyp7463]

Thank you for the constant inspiration to eat well. Great show!

[@jjknight6146]

Preordered the book! I enjoy Dr. Barnard's compassionate approach. ❤

[@CompanionAnimals2011]

Love you guys! Awesome information as always!

[@luluandmeow]

Happy New Year to Dr Barnard, Chuck and all your viewers. All good wishes from London x

[@jjknight6146]

Chuck, thank you so much for bringing this information in an approachable way!

[@cindychurch925]

Thank you SO MUCH. For this interview. Love you both. Happy Easter

[@julieanne6075]

These people are genius😀Such kind focus and love for people.

[@MarthaMartinez-mh8mx]

Just this morning ordered the book on Amazon. Look forward to read it !

[@extropiantranshuman]

thank you memorial fund for all of these videos - they're such life for me! I really liked this video a lot - the graphics of the fruit is just so inspiring. All these foods is like going to san diego or la jolla on the beach!

[@Jilleyful]

I now have several recipes chasing themselves around in my head! Thanks for the inspiration, Dr B!

[@katievdbshsh757]

Great info -- thanks. I look forward to all your videos. God bless you both from grandma Katie in Oregon

[@them3rkcr3w65]

THANK YOU !!❤

[@ng5053]

Love your podcast. Excellent content and presentation. Cinnamon on my popcorn is my movie night treat😋

[@nannettegonzalez8776]

I love this brown rice recipe, Dr. Barnard!❤ Thank you!

[@luluandmeow]

Thank you Dr Barnard, Chuck and Gregory J Reiter Fund

[@extropiantranshuman]

this channel's like a breath of fresh air when it comes to these yummy, healthy, fresh foods and recipes - with all the bright colors. I love it. I remember the my plate when I was younger - and dr barnard just keeps coming to bat in my life continuing to deliver such life in bringing me back to life after my severe health issues as a kid - and I didn't even know he was even helping me nor knew about him at all, yet did all this! It just is so amazing - that's why I've donated so much to this org.

[@ceolbeats7182]

NO better Org2 donate 👏🏽👏🏽

[@JCLove303]

Thank you Dr. Barnard for all your amazing advice. You are an inspiration for all of us.

[@extropiantranshuman]

I love how these are some of the freshest and cleanest of foods around - berries, melons, etc. it's so awesome. What a way to start the new year!

[@amymartin5753]

I tried persimmons for the first time- they’re delicious!

[@cindy9155]

I did Dr. Barnard's "toasting" the rice after rinsing it before cooking it, and it made a big difference! Great tip!! Thank you, Dr. Barnard, or else my rice just never turns out right!!!

[@EllenMHelms]

I heard about toasting the rice at a free class at Dr Barnard's office!! I toast it nearly every time I cook a big batch of rice!

[@amymartin5753]

You can even toast quinoa too before cooking.

[@sister4566]

Can someone please tell me what’s the purpose or benefit of toasting the rice?

[@stevejones7196]

@@sister4566 it acts like toasting bread and Carmelizes the sugars in the rice and makes the rice sweeter and a little nuttier..you can Carmelize onions in water and they become much much sweeter as well

[@jackschitt6235]

​@@sister4566They believe it kills the naturally occurring arsenic that might be in the rice. I'd rather eat saturated fat and cholesterol personally than arsenic but to each their own.

[@Hope-cz4fg]

Thank you, loved your podcast

[@valentinamunoz646]

❤I am 52 years old and my Mom use to make our rice as Dr Barnard has suggested. I am of Latin descent and we had spainish rice as a regular with dinner also sweet rice with cinnamon soupy like for breakfast 😊

[@extropiantranshuman]

I really can't wait. I'm going through the plant based bundles of books right now, but if I get a chance - I really want to sign up, because I'm extremely glad PCRM's working with dustin harder - he's the coolest on the planet. Him and Chef AJ lol - but Chef AJ's loaded with her channel - so I'm glad PCRM got the other one on the list lol :) I love the Vegan Roadie show. I used to watch that on the UnchainedTV app - good times! I also watched the Chopped show on there. I also like watching Top Vegan on youtube. They are coming out with season 2!!!

[@kevinbermingham7941]

Diana here , I preordered the book ! I have all the books , and I really love these discussions.

[@smallfootprint2961]

I love the toasted brown rice too. A trick I also learned from my macrobiotic days. Great minds think alike. Thank you, Dr. Barnard, for helping save my life.

[@roberthoug7864]

Ridiculous eagle

[@cathyfitzgerald3032]

The recipes in Dr Barnards books are excellent . I have most of his books now and I do believe he's highly underrated. Every recipe that I've tried in his books is delicious! Looking forward to the newest book in 2024.

[@robertahinsperger9231]

Which of his books with recipes would you recommend cathy?

[@amandasparks3897]

I would also be interested in your favorite book of his.

[@pennylynch913]

Happy new year Chuck. I'm still your average meat eater but tempted by the vegan thing! I adore Dr Barnard!

[@klerain5774]

I love steamed Broccoli 🥦 Cauli, Brussels on its own. I often have this for dinner - love it

[@SyriusStarMultimedia]

I make my coffee with organic cocoa, Ceylon cinnamon and coconut oil. All that replaces what I used to mix in my coffee 👉🏽 sugar and French vanilla flavored cream; you know the one. 😋

[@SheriAnne0711]

Awesome talk! Thank you! Trying that rice recipe today!! :))

[@user-jx3vy1wb5w]

How about a 2-4-1 😅 Black rice has😮 all the benefits of rice PLUS it has anthocyins! Cheaper than blueberries most of the year and shelf stable for a good while.

[@m.taylor]

Black and red rice is so delicious.

[@shuttersteph]

Yes and I think black rice tastes better than brown!

[@donnaserpiello6140]

Love the tips

[@meganginger3791]

Happy new year PCRM❤🍏🍒🥬🍅

[@RhondaHethcox]

Great show

[@beanburrito8903]

Another way is to steam your brown rice 🍚🍚 or use a rice cooker. It's the best rice 🤤🤤🤤 texture ever ❤❤❤

[@janelevey3435]

Great information!

[@sharinaross1865]

Happy New Year

[@vtheb1299]

Many years ago I cooked my first (brown) rice by the recipe of the kitchn (without the e). They also talk about toasting ;-) I personally don't believe in tossing out the water because it still has nutrients so I stick to the 2:1 ratio and it's worked every time. I also throw spices in it, like turmeric, black pepper, parsley, oregano...

[@veggietrish]

You can take the brown rice and riced cauliflower and make a rice pudding topped with the cinnamon and blueberries with some melon on the side for a breakfast that covers every food mentioned here. That is exactly what I'll be trying 😂

[@lorin9489]

Definitely going to try Dr. Barnard's recipe for brown rice. Sounded intriguing and tasty.

[@roberthoug7864]

Forget it rice is no good for you. eagle Watch a doctor Berry video He will set you straight. I wonder how many patients The good DR. lost in 40 years Of malpractice. Eagle

[@CoachLadyDaria]

I love Dr Bernard. Enjoyed the show today, I have to say this sounds like the Rice Diet. :)

[@ELLIESHAY]

So many thanks ☺️

[@extropiantranshuman]

I would 2nd that cookbook. Dr. Barnard is spot on with that ice cream. I make my ice creams from mangoes, blueberries, banana, and avocado. However, I do realize why he removes the avocado part - because sometimes my base is just mango and banana. I just didn't remember the blueberries part of that. Maybe he subconsciously got inspired by my recipe - I just chunk all of the fruit (if I'm using avocado) and mix it together, but if it's mango and banana - it gets blended (so neither go bad) and you can mix the blueberries in by hand. Since I really don't like frozen ice cream - luckily you can eat all of this at room temp and it'll taste like regular ice cream.

[@livemypassiongarden.]

Happy new year Dr Barnard and Chuck carrol

[@livemypassiongarden.]

Thank you for great health education.

[@MichaelToub]

Great Video!!

[@jeweleneh1668]

I have toasted white rice for years but never tried it with brown can't wait to try

[@SuperDoneth]

Now i have a new way to use my sesame seeds! Thanks Dr Barnard

[@caliwebb3]

thank you

[@lindasweet7970]

Yes I agree. My insurance company sent me "Body Shape Acceptance" seminar. And my friends always want to go out to eat. I'm going to do better for myself

[@adaobichika8181]

God bless you all

[@chubbatheBOSS]

What if I want to blend bananas, strawberries, cinnamon and peaches together? And make a dairy free ice cream

[@Lennybird91]

Something not mentioned regarding berries: they have fiber. Fiber adds fullness and yet is 0 calories. Not to mention benefits to GI health and the SCFAs that do all kinds of important stuff.

[@tisbutaname45]

@21.30 yep I’ve still got the Xmas melon sitting in my counter! Will go and deal with it soon😂

[@tatjanalinkevica6511]

My cycle went off on the keto diet,carnivore..for over half a year I couldn't figure out why. Only when I switched to a whole plant based diet, my cycle was restored and I started to lose weight. Our body shows what is healthier and right for it. I made my choice.❤

[@susan1380]

yeah to brown rice - will try cooing it this way

[@jbidwell605]

Another great interview with Dr Barnard. I'd love to buy a cookbook if he wrote one. I can't wait to try his method for brown rice. Thank you!

[@seaslife60]

He's written a ton of books with recipes and a new one is coming out!

[@PatriciaXX]

I love this channel!!! 😌😌😌

[@kindcounselor]

I use oat groats instead of brown rice. It's very flavorful, is gluten free and looks and has the mouth feel of brown rice.

[@markbarbdearman2157]

Me too!

[@extropiantranshuman]

I was surprised by strawberries being so high in anthocyanins. Here's my choices for all this: berries - blueberries, cinnamon - ceylon obviously, rice - we got brown again obviously, crucifers - arugula, and melons - cantaloupe (or korean if I'm really lucky). This would make a really nice salad!

[@suzannebornemann]

Strawberries also have Fisetin

[@suzannebornemann]

So he is counting calories

[@courtneymunir5240]

Any suggestion brand for B12, D3 and a multi vitamin

[@livelife50plus]

I have raw broccoli and cauliflower in my daily smoothies - its so nice

[@cqt9223]

Yeah, I'd be interested in learning more about dealing with the arsenic in rice, and about the shelf life of brown rice. I've heard these mentioned a lot lately...

[@Jilleyful]

I just per-ordered Dr Barnard's new book. I'm so excited for the recipes, but I think I bought the book specifically for the blueberry freeze pop recipe! Lol

[@annehocking430]

An obese woman 67 yo diabetic. Why do others say plants are toxic and they are killing us! I just do not know what to eat anymore! I’ve tried keto carnivore and it’s good but restrictive. How can doctors disagree so vehemently on foods. HELP

[@ivan11h]

Dr B. I love you. Thanks bro😅

[@kathimiller6289]

Ditto

[@marjorielara5024]

Hi. 'Great information and video! Thank you ! For the book, The Power Foods Diet, what is the complete author's name ? I would like to buy the book. I'm locking forward to red and impllement the book !😊

[@blue-fj9ky]

Proud to be an exam roomie! For lazy roomies like me, check out Tasty Bite brown rice. Microwaves in 90 seconds, organic, and , to me, tastes fine.

[@cloeye32]

I actually make a blueberry, banana, mango, oat, smoothie every morning with frozen blueberries, mango, banana, flaxseed, 1/2 cup of oats, oat milk, walnuts, and cinnamon, with ginger and turmeric, and a little bit of Nutella for sweetness

[@karenkelly6785]

You should put a date in for sweetness ❤ not sure Nutella is a clean food. Thank you for the recipe!!!

[@bee-sg1qf]

I was about to say stop Nutella and use a date instead

[@MsGlamazon]

Didn’t know about the berries yum as for the rice my lil stomach pouch doesn’t allow me eat rice pasta even potatoes sometimes they make me very sick. This dr is brilliant

[@Amarie376]

So desperate to lose weight, almost went to the weight loss shot. (I am now 60 years old) I know that that plant based diet works for weight loss. I just struggle with emotional eating. (A lot of people are going through the same) Sticking to it is SOOOO hard. Glad I ran across this video

[@lisabarnetson1362]

I too am an emotional eater. When I manage to eat wholly plant based regularly emotional seem to be more level. If you are a chocolate person, I have made the "snickers bites" with dates split in half, a dab of peanut butter put the sides back together, drizzle with melted vegan chocolate and a smidge of chopped peanuts. They are super rich so you don't over eat. They can be made, put in the freezer for 10 minutes and then eat. Wishing you good luck!!!

[@extropiantranshuman]

I'm really not surprised by this list. I would've guessed berries, greens, flowers, cinnamon, rice, melons, etc. - maybe because I listen to dr. barnard a lot (so at least I'm on the right track). I believe in fruit, flowers, and leaves - especially deep colored red berries! I think cinnamon's ok on my list, as some barks are ones that plants shed, provided we're not invasively cutting into the plant for its sugars - those're foods for the plant. It would be equivalent to drinking blood - which is weird, because it's plant blood. That's their body, not for us. What I'm surprised is that cucumbers aren't on here, but that's because they're not satiating like berries and these others are!

[@luluandmeow]

I make blueberries taste extra delicious with some lemon juice

[@lindaterzich6632]

Can you link that 2015 harvard food list study for weight-loss I can't find it. Thank you

[@extropiantranshuman]

20:38 we seriously need this - because I have no idea where dr barnard shows these recipes online, except where it pops up out of his head. It would be the next bestseller. Someone tell me where I can find his recipes!! And not the ones by his writers either. Update - it's the power foods diet book. But Chuck is still right about a dr barnard's own cookbook! I 2nd it. I need it.

[@bujiknits]

more info on the blueberry pops you mentioned at the beginning please?

[@lidiaadobato7822]

Dr Barnard, I love your podcasts. I'm learning a lot. Now, I have a request: could you please talk about how Not to lose weight? There are some of us that cannot skip a meal because it shows on the scales. The rest is fine but something in our metabolism burns whatever it is very fast. I'm 1.50 m and I weigh 50 k. I feel excellent but I look so skinny. What can I do to gain one or two kilos? Thanks a lot. It's a pleasure to listen to you.

[@xedgexpax]

I've kept brown rice for 4 years and it was still good, as far as I know. :o I didn't know it could go bad. When I look on the internet is says it can go rancid. No. Then I found something that says it can grow mycotoxins? That doesn't sound good. :/ Can you tell if it's got those?

[@debbielente4766]

You are the best

[@laura-loves-god]

I've been vegetarian since my early teens and became a vegan about 15 years ago. I've been eating everything recommended by Dr Barnard for weight loss over the last ten years and I've been putting on more and more weight. I never used to have a problem with weight when I was younger up until my 50's when I stopped smoking and gained a huge amount. I will never smoke again, but in a way I wish I still did because I felt far healthier when I smoked and was eating everything I wanted to than I do now despite eating a supposedly far healthier diet now.

[@roberthoug7864]

Your right you need to just go on a meat diet that's why you've had the issues with weight for all them years you've been eating the wrong food seriously. eagle

[@leslielynch5926]

I love brown rice, but learned that it has arsenic in it. Thoughts?

[@Inismoon]

Dr. Barnard & Chuck love you so much. Life changing last year stopped Keto switched to wpbl completely vegan not only weight loss gut health perfect. Thanks for the cinnamon info order organic love learning new helpful things. 🥳💗

[@PlantbasedSilvi]

Brown rice always contains arsenic, you can soak it and replace the water, but the arsenic does not go away completely. That's why I eat grains, because rye or spelt in a pressure cooker makes it nice and soft.

[@seaslife60]

Eat rice with lower levels of arsenic. White basmati rice from California, India, and Pakistan has half the inorganic arsenic as most other types of rice. Sushi rice grown in the United States is also low in arsenic. All types of rice (except sushi and quick cooking) from Arkansas, Louisiana, or Texas have the highest levels of arsenic. Keep in mind that brown rice contains more inorganic arsenic than white rice.

[@PlantbasedSilvi]

@@seaslife60 I come from Germany, so to speak, and I have a test magazine that checks various foods for harmful substances. There were only 2 types of white rice that tested good. As I am losing weight and don't eat foods with a high glycaemic index, these were unfortunately excluded. All unpeeled varieties received an unsatisfactory rating. I think is different in your country and in Germany.

[@trill000]

How did beans measure up?

[@PlantbasedSilvi]

Dr. Greger say Yakon powder or sirup is the best when you like swetter. But is not good to take blueberry with banana because you get not all good antocyne

[@tangiejohnaon8542]

Hello I want to know if minute brown rice is ok?

[@tiffanybittman7523]

Sounds good

[@nancyrawson132]

I have a question. Given the unhealthy "soup" of hormones we ingest when we eat animal products, is there a withdrawl period when you start eating a vegan diet? I started to eat a vegan diet just over a week ago, and I feel drained of energy and depressed. Am I de-toxing from all those chemicals that have built up in my body?

[@kenwang9672]

Fruit and fish or lean meats diet plus exercise or fasting will work for weight loss. Basically just eat a balanced diet and create a calorie deficit.

[@pennylynch913]

Hi Chuck. I know Dr Barnards a older man but i think he's rather handsome. The benefits of a plant based diet no doubt! 😅 (no disrespect of course. He's a good bloke)

[@laurarobertson7259]

Is farro better than a brown rice?

[@szhmoe]

chuck, can you ask dr. barnard about creatine and if it's just a hype supplement?

[@anettesinn280]

Dr. Barnard, is it okay to eat brown rice, I like millet and buckwheat as well, in the evenings? I love to Sautee veggies with tofu for dinner.. Can we include brown rice or millet? Or is it unhealthy for the digestive system or weight to eat it at this time? 😊❤

[@suzyq6767]

I'm going to try making rice that way. Mmmmm

[@eleanorsmith2705]

?I'm confused. Do I put a lid on rice and is it still high heat?

[@extropiantranshuman]

So what helps me lose weight and gain muscle around my midsection - practically the only food that gives me a workout in my abs without me doing anything but eating is mangosteen. It's $10/lb - which is on the pricier side, but realize it's worth your health, especially if you're severely overweight. The most powerful food on dr barnard's list is cantaloupe. The rest is either neutral, but some of these do make me gain weight. However, these foods are so fun - I don't mind eating them just for the fun of it.

[@madamecurious]

13:28 how to cook brown rice

[@PlantbasedSilvi]

Rise have most arcen inside, better whole grain like reye, spelt and so on.