Class 7: Maintain a healthy weight

Key to maintaining a healthy weight is to eat high nutrient-dense, low energy-dense foods such as fruits and vegetables. Foods high in fiber like legumes (beans, lentils, dry beans) and whole grains provide a feeling of satiety. Though a diet of whole-plant based foods that is naturally low in fat (few nuts and seeds and 1 tablespoon of ground flaxseeds per day) is the optimal diet, you can include animal foods into your diet and still maintain a healthy weight by applying the concepts of Volumetrics. Developed by Barbara Rolls, a researcher at Pennsylvania State University. Volumetrics is a way to choose foods that trigger satiety- the sense of fullness after meals- and how to plan meals to bring on a feeling of satiety earlier.

Eating More to Weigh Less

Diabetes Reversal: Is it the Calories or the Food? 

Nutrient-Dense Approach to Weight Loss

Diabetics Should Take Their Pulses


A person’s waist-to-height ratio (WHtR), also called waist-to-stature ratio (WSR), is defined as their waist circumference divided by their height, both measured in the same units. The WHtR is a measure of the distribution of body fat. Higher values of WHtR indicate higher risk of obesity-related cardiovascular diseases; it is correlated with abdominal obesity.

Wikipedia Info on WHtR
Waist-to-Height-Ration Calculator

Foods That Make You Thin by Jeff Novick

How to Lose Weight Without Losing Your Mind with Doug Lisle

Healthy Approaches to Weight Control, Reversing Diabetes, and the Best of Health by Dr. Neil Barnard


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