Eat More to Weigh Less: Understanding Calorie Density
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- čas přidán 5. 09. 2024
- PLANTSTRONG founder and New Rork Times Bestselling Author Rip Esselstyn explains what "calorie density" is and why it matters with what you eat.
In short, calorie density is the simplest approach to healthful eating and lifelong weight management. This common sense approach to sound nutrition aligns with our Seven Pillars to provide a strong guide for those wanting to eat more and weigh less!
What are the Seven Pillars?
✅ Why we love plants
✅ Why we love whole plant-based foods - no processed junk and no oils
✅ Why we do not want to drink our food - we want to chew, more satiety, nutrients
✅ Why we want to be mindful of calorie density
✅ Why we want to limit protein
✅ Why we limit the amount of salt, sugar and fat we consume -- read labels!
✅ Why we want to move
For more information: plantstrong.com/
Meal Planner: mealplanner.pl...
Whole food plant-based foods: plantstrongfoo...
PLANTSTRONG Founder Rip Esselstyn was born in upstate New York, raised in Cleveland, Ohio, and educated at the University of Texas at Austin, where he was a three-time All-American swimmer. After graduation, Rip spent a decade as one of the premier triathletes in the world. He then joined the Austin Fire Department where he introduced his passion for a whole-food, plant-based diet to Austin’s Engine 2 Firehouse in order to rescue a firefighting brother’s health. To document his success he wrote the national bestselling book, The Engine 2 Diet, which shows the irrefutable connection between a plant-based diet and good health.
Rip left his job as a firefighter in 2009 to team up with Whole Foods Market as one of their Healthy Eating Partners to raise awareness for Whole Foods employees, customers and communities about the benefits of eating a plant-strong diet. As the founder of Engine 2, Rip develops and implements a range of programs and events geared toward education, inspiring and nurturing plant-strong living for individuals, families and organizations across the globe.
He has appeared on hundreds of radio and national television shows, including the Today Show, CBS Sunday Morning, Good Morning America and The Dr. Oz Show. Rip is a New York Times Bestselling Author who has published four books. His most recent book is The Engine 2 Seven-Day Rescue Diet.
Rip lives in Austin, Texas with his wife Jill, and their three beautiful children.
15 miles from the SW Florida coast in Naples, only had 90 mph winds but did not affect the offgrid plantstrong vegan homestead!
Wow! Off Grid, PlantStrong and vegan! Putting it all together. 👏👏👏
Isn't it nice that these wonderful whole foods we eat are the least caloric dense, and also the most nutritionally dense. Yay!
In my Ayurvedic training (5yrs) we were taught that if you are nightshade sensitive it is probably the condensed tomato paste and sauce and roasted peppers and eggplant that are the problem. I am very sensitive to nightshades but I can do a few cherry tomatoes and fresh peppers. Also if you were born a Pitta Type person (med bone structure/ blonde or red hair/ white skin that reddens easily/oily skin) you are more likely to get inflamed easily by your food. Broccoli, cauliflower, kale, swiss chard, collards, zucchini, are our friends. Sorry for rambling on...lol
Hello, how do you find out your Ayurvedic body type? I am female, tall, medium frame with very dark skin and very dark hair. Thank you 🙏🏿
Interesting. I have a problem with tomato sauce, peppers, etc.
Type A blood is allergic to tomatoes!
Probably because of the acid in them!
@@Blakmagic88 Plenty of info on the internet.
Thanks!
So glad you give credit to Barbara Rolls. She was one of the first researchers to come up with calorie density theory. I’ve used it, lost 12 pounds post menopause,kept most of it off, know I can easily lose the few pounds I put on at Christmas,and I e made peace with eating. My BMI is 23.4-24.0 and totally sustainable, enjoyable.
Great video very informative & I encourage all my clients to use Calorie Density & understand it & implement it at every meal. NZ has a huge obesity problem & it’s very clear - it’s the food!
After more than 30 years on and off (mostly on) this type of diet, I developed disordered eating. I have kicked diet (wellness) culture to the curb and I’m so much happier! While I’m still veg for ethical reasons, now I eat whatever I want when I want it.
Thank you for posting this here. We aren’t all on FB important info on how to healthy, feel full and not feel deprived
You're welcome! We try to share on as many platforms as we can.
Dr Terry Shintani is designated a “ Living Treasure “ in Hawaii. He has proved and preached Whole Food Plant Based lifestyle for decades. He is an amazing inspiration to everyone who knows him. Mahalo for introducing him to your audience 🌈🤙🏼
The potatoes are INSANE. Been killing 2.5 lbs per DAY! It’s amazing. Don’t even get me going on these Purple Sweets. And the Purple Sweet Potatoes with WHITE skin? Damn. It’s like a blueberry donut inside a sweetened biscuit. Gotta say, God was too good to us 😇
God? Lol Farmers grow potatoes. God doesn’t.
About the bread. 2 slices of dense bread is extremly filling.
Watching from Whangamata New Zealand
This was a great comparison of what 2500 calories looks like 🥦🍓 There's no shortage of meal options
Great great podcast!!
Hey Cory, also in Florida. Minor roof damage but nothing crazy. Glad you’re ok brother!
We are glad you are okay!
Hi from Melbourne Australia ❤
Thanks so much for this awesome video, Rip and Cory! The visuals were soooooo helpful!
Glad you enjoyed it!
Think of nuts as a condiment! Great suggestion ❤
Absolutely brilliant. Thanks guys
Man, Rip, you have an amazing head of hair!
One of the best videos I have watched! So informative!
Thanks
I loved the visual examples!!! So helpful.
Debbie from St. Augustine, Florida - had lots of Plant-Strong stews and broths in my pantry ready for Hurricane Ian, fortunately we did not lose electricity.
Glad to hear you are safe!
I ‘m listening from Colorado
Loving this information!
48.00 - So very right-on about fruit and diabetics, don't eat with fat, diabetes is about the Fat not the Fruits/complex carbs. Fat blocks the carbs from going into the cells causing the carbs to continue to circulate raising the Blood sugar
Wow..that's "healing" 101😍 Thanks!!!
One doctor who is popular on CZcams (won't name names) says not to eat potatoes and tomatoes because nightshade planrs increase arthritis. You say this affects only a few people, but older people are more susceptible to arthritis.
Thank you! This was just what I needed.🙏 KALE YEAH!
Wow so much good info!
The Doctor in Hawaii who came up with the EMI Eat More Index is Terry Shintani with an "n"(Not Shintahi). He wrote "Eat More Weigh Less" and "The Hawaii Diet". I believe he worked with Dr John McDougall back in McDougall's Hawaii days. Brilliant man.
Love to see your blackened broccoli demo!
Great discussion! Thanks. FYI- Sweet potatoes are not a nightshade. They are in a different plant family.
Colorado Springs!!!
Great video. Thanks
Excellent, excellent 👏 information!
Thank you!
I like yeast on backed potatoes
Excellent video. Thank you for this valuable information.
Trader Joe’s has an oat milk with just oats and water! 🎉
Good to know!
@@syrahsmythe I’ve never seen any there. Must be regional.
I miss having places like that since moving to Japan.
Super helpful!
Boise, Idaho strong here
Vitamin E is also high in spinach and Swiss chard
What tortillas besides corn do you eat, if any. I love black bean tacos & burritos stuffed with veggies.
A tortilla wrap adds so many calories... I used to eat veggie burritos and thought I was so healthy until I realized how many calories was in a wrap. Like 400 calories. So I ditched the wrap and now I do "burrito bowls" - All the veggies still - just on top of rice instead.
Hi-Great information on food groups but my question to you RIP, is why did you condemn eating rye bread when in your Cookbook, Plant Strong on page 168, Rockin Reuben on Rye recipe, you put in 1 loaf rye bread to eat?
There is a company called addjoi that makes oat powder. You only add water and you can make any amount you need.
I've been WFPB for almost 4 years now, and have never taken a B12 suppliment. I eat a lot of mushrooms, mostly raw. I rinse them, but don't scrub. I also use fortified nutritional yeast. There are good sources out there.
Dr. Mcdougall says u should supplement B12 after being 3 yrs plant based.
@@jgrysiak6566 So I have heard. I'm not telling anyone else to do anything, nor would I ever encourage anyone to go against sound medical advice. I eat a lot of mushrooms, and raw greens, which are always dirty. We eat nutritional yeast, Tofu, and drink soy milk. All are fortified with B12
@@jgrysiak6566 I forgot to say, thanks for your concern
@@laurastephenson2516 , your doctor can run a B12 test when he does your blood work to tell u where u stand. Cleveland clinic says vit D levels are low if u live in a northern climate.
Good idea to have a yearly test because a deficiency causes severe health problems. There was a news article about a woman who was terribly sick and it turned out that she was b6 deficient. She lost her job. It took 6 months to get better.
Plantuful Kiki says to track calories and if you want to lose weight, you should do a 50 starch/50 non starch veggie plate. RIP is saying you can eat unlimited low calorie density foods. Which is it?
this is like the holy grail of being slim
Try Malk it’s all organic too!
I have 2 questions that maybe you can answer? 1. What’s all the talk about DHA & EPA? Do we naturally get this in seeds like Flax seed or do we need to take a supplement to prevent dementia? 2. Anyone propose the question about embarrassing gas issues due to all the vegetables and beans and how to curtail this? Thank you.
Hi true love, in case you havent found the answer to the second question. When you switch to a plant based diet, your micro biome may not have the appropriate bacteria or whatever micro organism necessary to digest all the fibre. It seems mostly beans and legumes are the biggest offender. It is suggested you build up your micro biome by gradually adding them to your diet. Like a tablespoon of beans or lentils or chickpeas in a salad or buddha bowl and build up your gut biome. Hope that helps. Enjoy your day!
😂 what day is this.. would have like to hear Coary talk more. Advertising own products...
Hi I’m from Utah
I am raw vegan and living in Lancaster, Ohio.
I know this is a year later after this video released but I wanted to speak on potatoes and inflammation: Many years ago, I quit eating potatoes because I would become so inflamed after eating them. I didn’t eat a potato for about 2-3 years. Then I read an article about non organic apple and potato farmers. Non organic apples have I believe 16 different pesticides and the workers have one of the highest rates of cancers. Non organic potato farmers will not eat the potatoes they grow and sell to stores. They grow their own organic potatoes by the side of their houses. They use an insane amount of pesticides also that just soak into the potatoes.
I decided to try Organic potatoes with a theory that the pesticides were the problem. I have not had one problem with potatoes and inflammation since I switched to organic potatoes.
Side note: if eating organic potatoes…what are you putting on them?
I also do not touch a non organic apple anymore either.
Ugh this is his to know. Thanks for posting!
In summer I eat a whole watermelon in one setting.
Impressive!
Hello from WA
Regarding nuts-- A lot of the calories in nuts are not absorbed by the body when eaten in whole form...on average, about 25% isn't absorbed.
hi is it ok to just white rice I don't like brown rice at all sorry.i eat white rice with a lot of veggies so I hope that helps.
North Port Florida
Why would you blacken your food and make it a carcinogen ?
So many people talk about reducing sugar, even natural sugar. What is your opinion on eating all these carbs if your goal is weight loss? I track my food and macros. Eating this way throws my macros in the opposite direction of my current goals. If it’s mainly about calories, it should still cause weight loss regardless of sugar, correct?? It all makes sense. I need volume, and I love fruits and vegetables, so I’m going to give it a try. Thanks for the great information! 👍🏻👏🏻
Dr. Mcdougall says sugar doesn't make u fat because it's the body's preferred fuel source.
@@jgrysiak6566 Not sugar. "Sugars" is an old medical term for starch. Actual sugar is cane sugar, and I can tell you it's not the body's preferred food source, it's one of three bad foods and has causes people to become obese. Fat and salt are the other two. Dr McDougall says to only use a little sugar as a condiment as a small amount of flavor.
Whole Food Plant Based is a different type of eating plan to Macros. You'll have to relearn the nutrition info. But it's worth it.
Carbs satisfy hunger. They are the key to weight loss AND staying healthy. Some "foods" that people call "carbs" are actually high in fat. Like cookies donuts chips. That's why ppl say shit like "I cut down on the carbs and lost weight".
Fruits aren't very calorie-dense. I can eat 100 grams of strawberries easily and it doesn't make a significant impact on my daily calories.
Rip, I am languishishing on the Plant Perfect protocol. I jumped in with both feet after learning my carotid arteries were blocked. Attended Jane's Well, Now retreat for women and have continued to watch videos for any help I can get ; I'm either hungry and lethargic or bloated and unable to eat enough to get enough nutrients. I'm failing to get the prescribed fresh greens if I try to get enough calories or failing to get enough calories if I focus on greens and non-starch veg. My ldl has come down, but If I exert myself I'm asking for a hypoglycemic crash. I don't seem to thrive on starch. Nutritionist looking at extensive blood tests says I'm not getting enough protein, that seniors need more. I'm not sure if I can avoid resorting to animal protein to thrive. I DON"T KNOW WHERE TO TURN !
I have had a problem with those things but what’s the answer? I hope someone answers your question!😋
@@lifechoices7869 Hey, life choices! I joined a wellness lifestyle group at the cardiologist's office which will meet once a week for a while for support and info. I was advised to get the book Fiber Fueled and do the four week challenge to get my gut primed gently for the fiber- heavy lifestyle. I hope you're making progress, friend.
I to for 5 years been plant base. Having to many things are off in my body. Please by morning glucose has continued to raise. Just this week I added animal protein which I did not want to do. Within 2 days my glucose was normal. The things in my body started to straighten out. I still eat a whole food clean diet by my body needed more.
Am 66 year old female. Sometimes what is right for another isn't enough for someone else. I don't need alot of animal protein. But I kept on feeling week and fatigue. It continued to get worse my joint hurt. But last couple days I have noticed a big difference. Just wanted to share so if anyone else was having the same problem. I followed the wfpb diet plan to the letter
@@marcieishikawa4144 Thank you Marcie. You are right; everyone's body doesn't react the same. Maybe it's our blood type or body chemistry. It is not simple to find answers when you don't feel right. Thank you for sharing.
Sounds like you're just not eating enough food. Remember these foods are less calorie dense then animal or junk foods. Don't be afraid to eat huge portions and often. 3 or more times a day really EAT
What about dried powdered Pb. I am addicted to pb, so I bought powder to add to oatmeal instead. Is that ok?
If you buy defatted powder then it has low calories density and higher protein. So, it's ok.
What if you make fresh almond milk? Does that change the calories and whether it counts as your nut limit?
I imagine it would depend on how many almonds and how much water you're using.
I understand calorie density. I basically live by it. The thing about peanut butter is...who eats a pound at a time. I eat natural peanut butter on whole grain bakery bread so dense it would break your head if I hit you with it. I haven't gained a pound in years. The same with olive oil...who eats a pound at a sitting.
I think the point they were trying to make was that the addition of more calorie dense foods can be a sneaky way extra calories can find their way into a meal. I liked the visuals as it was a way to reinforce the message.
Your correct that most people aren’t going to eat a pound of olive oil but I can definitely see someone that struggle with food addiction going through 1/4 lb of peanut butter…
But it all adds up @ the end of the day
is Donuts a food-group? (only in America) I never eat them,
What would you recommend as a coffee creamer that is plant based? Thankyou
Soy milk is creamy and froths really well, oat milk is good too and has a more neutral flavor.
I like oat milk with a little vanilla extract in my coffee
Are you going by cooked or raw weight with vegetables per lb
Don't you need to weigh for instance, potatoes, vegetables, etc, to know the weight per pound?
How do you figure calorie density when it is a soup or stew, wrap etc.
Thank you.
No measuring or weighing you food. You can eat as much as you want of foods that are less that 700 calories per pound or 155 calories per 100 g.
For example if you look up what a pound of baked potatoes is in calories it's 422. That's under 700 calories so that's a food that's good. But an avocado is 727 calories per pound. So you wouldn't want to eat those.
An easier way to look at it is non starchy vegetables, fruit (excluding avocados), potatoes, rice, corn, oatmeal, barley, beans, peas, lentils can all be eaten to satiety. No calorie counting. No measuring/weighing your food. Eat when you're hungry. Stop when you're full. Abundance eating. Not restriction
Can you please tell me why I gain weight on plant base diet
Eating too many calories
Hi what about bile secretion? Don’t we need fats for it and for brain function too?!
Brain fuels on carbs exclusively.
Do not mix fruit with fat. Melons should be eaten on an empty stomach, separate from other foods, because it is so quickly digested.
Ooooooh, careful with the grapes, there Mr. Rip. If I’m eating in the middle of the night, rare now that I’ve made sweet potatoes my staple and eating more earlier in the day, I go with watermelon. It’s the King of Volume.
I spent weeks waking up thinking, “I THOUGHT I had four more pounds of grapes...? Hmm, I must’ve miscounted when I bought grapes.”
No. No one’s miscounting how many pounds they’re buying. I SMOKED’EM in my sleep!! WOW!
I don’t buy 12 pounds of grapes at a time anymore. And I make sure I can’t get to them while sleeping. I’ve gained weight on grapes. Really takes special tactics, going with the BIGGEST volume PLUS potatoes during the day to keep me from ingesting an extra 2,000 calories in my sleep. Bananas are better than grapes for this but watermelon is KING 👊🏼
If I want to be eating all day, just sitting around with extra time on my hands, I ONLY do greens and vegetables, steamed, over a low-calorie miso broth, under garlic and gutted lime. I’ve discovered that 500 calories is my limit with steamed greens and vegetables (tried 800 calories and finally met my limit) but I also have to watch which ones I prepare. There’s quite a bit of fat in lots of these vegetables. I favor broccoli and purple cabbage real heavy then so sparing on EITHER squash OR eggplant - gotta watch it. 5g of fat in the diet seems fine for me. I like a 2% fat diet. Lets me bring carbs up to 83% and keeping protein at 14%.
I have to also stick with baby watermelons only. Being honest about what’s put into Cronometer also takes time to iron out. Stick with it! 👊🏼
What are the lngridents in oatmeal
Oats, right?
Oats and water
Is it okay to eat actual coconut flesh? I love It as a treat sometimes.
@23:25, A 303 lb fireman. Hopefully he was very tall.
What's an open face sandwich?
A single slice of bread wtih your filling on top. Not closed with an additional slice.
1. Fiber has calories, in reality. It can be converted to short-chained fatty acids by microbiome.
2. There's no point to compare calories from high protein foods to calories from carbohydrates or fats. Completely different metabolism, completely different thermic effect on BMR.
Casomorphine is concentrated strong by humans in cheese, guess what, this is an opioid which is why milk and especially Cheese due to it concentration, are VERY addictive....
Your wrong about fish
One pound of fish typically contains around 340-400 calories, depending on the type of fish and how it is prepared. This calorie count can vary based on factors such as the species of fish, cooking method (grilled, baked, fried, etc.), and any additional ingredients used in the preparation. It's always a good idea to check the specific nutritional information for the type of fish you are consuming to get a more accurate calorie count.
U are 100 percent correct on cheese americans are very mad wt cheese every thing cheese 🧀🍕 which is very crazy people are sick of too many dieaseses
Eating more and weight less is not of my interest, for I am very thin.... Greetings!
Butter? Mudder Fudder. No thanks. Nothing tastes better than eating perfectly feels 👊🏼
You went hiking on your honeymoon? Didn't you watch Runaway Bride?
How do you follow these Plant based diets when you hate most of the foods suggested: sweet potatoes, any color, kale, did I say KALE? Awful! Chewy! Bitter! Unappetizing! Then there’s Swiss Chard, rutabaga, turnips, cabbage, celery, artichoke, most beans, cauliflower, greens (mustard, collard, dandelion, etc), escarole, beets, eggplant, kohlrabi, rhubarb, pumpkin, parsnip, yams, most squashes. And these are the ones I don’t like! I’d end up eating about 12 vegetables. As for fruits? Mass production farms using GMO plants, tons of pesticides & herbicides and picked before ripe for transportation purposes are mealy (peaches, pears, apples, nectarines, plums), tasteless and crunchy- most melons like cantaloupes, canary, watermelon, honeydew, etc. I buy them in good faith, spend precious dollars for them, only to throw it out for these reasons. Where’s the good fruit in this country? Our state used to be called The Garden State but all the family owned farmlands were sold to developers and were left with factory farmed produce. What to do?
No info. Just gabbing
Rip, today you said that you pick on Cory because you don't have any one else to pick on! I don't think that anybody should pick on any one else. I'm not a fan of bullies!
He didn't mean pick on in that manner. He meant he was the only "student" to call on at the moment. :) No bullies here.
@@Engine2PlantStrong OK, I will forgive him & pray to God to to tell God to make him an Angel from a Bully! May God bless him!