Science-Based Nutrition and Health

The Perfect Formula Diet and Why It Works

Your body operates according to biological laws you can’t simply wish away. All the food plates and pyramids, diet books, and media outlets in the world cannot change the fact that you are meant to thrive on a whole foods, plant-based diet. Good nutrition is simple, just the way nature meant it to be.

Burritos andbrown rice are great whole foods on the Perfect Formula Diet. Enjoy.

Burritos and brown rice are great whole foods on the Perfect Formula Diet. Enjoy.

Every trip to the supermarket or restaurant gives you three choices. You can select animal foods, manufactured foods, or Perfect Foods.

  • Animal foods are the muscles, organs, reproductive materials, and secretions of animals
  • Manufactured foods are factory products made by processing or genetically modifying plants. Some manufactured foods skip the plants altogether and are simply chemicals
  • Perfect foods are whole plant foods in their natural form or else cooked and combined in someones kitchen

The Perfect Formula Diet gives you a specific method to combine six kinds of whole foods to assure you are never hungry and are getting perfectly packaged nutrition. The four pillars of this eating plan are:

  • Vegetables
  • Fruits
  • Beans and/or potatoes (combined in any proportion)
  • Whole grains

You eat one quarter of your food (by volume) from each of these four groups. How much to eat? It’s simple – your body will tell you.

Try potatoes roasted, baked, or boiled with salsa, spices, or veggie chili instead of animal food toppings

Try potatoes roasted, baked, or boiled with salsa, spices, or veggie chili instead of animal food toppings

Hunger is your signal to eat and guide to amount. Eat when you are moderately hungry and stop when you are full. If you eat slowly, your body can do an optimal job in letting you know when to move on to doing something besides eating.

Fixed meal times are a manmade, not a natural, idea. Unless you really want to, don’t worry about the clock when deciding to eat. Instead, focus on “not-meals” for success. Not-meals are whole foods choices, in any amount, you consume when you are hungry.

The other two kinds of whole foods are:

  • Nuts and seeds
  • Herbs and spices

Nuts are nutritious but pack lots of calories into every mouthful. So stick to one or two handfuls of nuts and/or seeds four to six days a week.

Herbs and spices are dense with beneficial plant nutrients. Eat flavorful foods. Sample all the many excellent seasonings that make your food sing and give your home a delightful aroma. No need to go for hot and spicy unless you want to. When you eat flavorful foods, you won’t need nearly as much salt for good taste, so you can cut way down on your sodium.

Flax seed gets you the omega-3s you need for pennies a day. Be sure to grind the seeds before eating them.

For omega-3 fatty acids, sprinkle two tablespoons of ground flax seed a day on your food. This should cost you only pennies a day. The only supplements you should need, unless your doctor has diagnosed a specific deficiency disease, are Vitamin B12 (made naturally by bacteria) and Vitamin D (made by skin in sunlight).

Why is this whole foods diet so effective in boosting health and promoting permanent, hunger-free weight loss? Based on over 1,000 scientific studies, the most important biological processes are:

  • Replacing chronic inflammation with inflammatory balance
  • Lowering excessive levels of IGF-1, a growth factor that promotes cancer and speeds aging
  • Getting rid of the foods that are the primary sources of dangerous advanced glycation end products, heterocyclic amines, and persistent organic pollutants
  • Supplying plenty of anti-oxidants to counter free radicals
  • Normalizing hormone levels, especially by cutting out all the estrogen in dairy products
  • Clearing up the 70,000 mile traffic jam clogging your blood vessels
  • Mixing high and low calorie foods for appetite satisfaction without a ballooning waistline
  • Perfectly packaging nutrition, which greatly reduces food cravings

And yes, you do get plenty of protein. The optimal amount, not the toxic amount that many diets recommend.

Perfect Foods are nature's finest offerings. Why shortchange yourself with anything else? Liberate yourself from destructive food choices.

Perfect Foods are nature’s finest offerings. Why shortchange yourself with anything else? Liberate yourself from destructive food choices.

Are you ready to reclaim your health? Are you ready to liberate yourself from diets that leave you sick, famished, frustrated, and fat? Stop stressing about food and start enjoying nature’s finest offerings the next time you are hungry.

While this change may seem daunting at first, it gets easier the longer you eat this way. Soon, you will be rejoicing in your health and weight. You will not want to eat any other way. You’d be giving up too much. A whole foods, plant-based diet will revitalize your life.

If you want to learn more about whole foods, plant-based diets, check out the post Plants Are Nutrient Factories. You may also want read this post on the ten reasons that fish is neither healthy nor desirable – including the fact that fish is full of worm larvae.

Intrigued? Now you can use our Whole Foods Blog Finder to target informative, fun postings on plant-based nutrition. Quick information at no cost!

Blog by Janice Stanger, Ph.D. Janice authored The Perfect Formula Diet: How to Lose Weight and Get Healthy Now With Six Kinds of Whole Foods, a nutrition book built on sustainable, delicious food choices. Feast on a whole foods, plant-based diet while reversing chronic illness and flowing to your Perfect Weight. Try these easy whole foods, plant-based recipes.

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26 Responses to “Science-Based Nutrition and Health”

  1. [...] and spices are particularly rich in protective phytochemicals. However, all the classes of whole plant foods are also excellent sources of protective antioxidants. Eat abundantly of vegetables, fruits, beans, [...]

  2. Lucie Degidio says:

    The nutrition level of organic foods is much higher than the ordinary, chemical added plantation foods, the main thing is the not organic plantation they strike for faster grow rate of the plantations, hence it shorten the time needed for the plantation to accumulate nutrition and vitamin in it, in lieu pumping more chemical stuff for it to grow faster and bigger but not much nice ingredients.

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  4. [...] You can make this same transition. Reeducated taste buds are your best salt substitute. Eat whole plant foods, unsalted or with a few salt crystals on the surface, and you will have health benefits that go way beyond lower sodium and blood pressure. You will get optimal amounts of all nutrients – not just sodium – by following this simple, delicious eating plan. [...]

  5. [...] to snack or graze throughout the day, or eat a series of mini-meals. As long as you are sticking to a balance of fruits, vegetables, beans, potatoes, and whole grains (cooked without added oils) you can eat all you want throughout the day and still be at an ideal weight. You need never be [...]

  6. Lon Ellwood says:

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  7. [...] the bottom line. Choose a variety of whole plant foods: vegetables, fruits, beans, potatoes, and whole grains. Eat when you are hungry and stop when you [...]

  8. Lisa Durazo says:

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  9. [...] path to permanent, hunger-free weight loss and freedom from chronic illness is a whole foods, plant-based diet. Here’s the best strategy. Set a whole foods, plant-based diet as a long-term goal. Establish a [...]

  10. While it may be correct to write that you should lose weight with out dieting. This could be just a case of semantics. What ever you name it you have to alter the way you eat in order to lose fat.

  11. Andy Scales says:

    Sorry for the short review, but I’m really loving the new me after losing all this weight on my new diet plan. I hope this new program I’m on continues to work out. My daughter is going to start it soon as well.

  12. [...] as keeping the sand out of cars and the disease-inducing foods out of meals. Just thrive on a whole foods, plant-based diet, and you will enjoy your miles [...]

  13. [...] more cranberries into your whole foods, plant-based diet and see how good you can [...]

  14. [...] will fully experience the health and weight benefits if you eat nuts as part of a whole foods, plant-based diet. No one food will magically cure your ills if you continue to consume inflammatory animal foods and [...]

  15. [...] naturally perfect body. Learn the real facts to protect yourself and turn your health around with a whole foods, plant-based diet. When you find out, you will want to tell everyone you know the simple secrets to losing weight and [...]

  16. [...] To thoroughly explore these parallels would require a book. Read the Surgeon General’s December 2010 report for consumers on smoking. This is a short summary of the full report, written in clear language. Then read a good book on whole foods, plant-based nutrition. You’ll gain more insight into the lists here, and maybe you’ll be inspired to make new choices. Reject tobacco. Reject animal foods. Success can be yours on a whole foods, plant-based diet. [...]

  17. [...] task at this stage is to learn which eating plan best supports long-term health and weight loss. A whole foods, plant-based diet will allow you to drop pounds without arbitrary portion control, hunger, or deprivation. You can [...]

  18. Forks Over Knives « The Selective Omnivore says:

    [...] world where such a diet is either entrenched or becoming so. The film advocates for a switch to a whole food plant-based diet, like the one linked, for return to optimal human [...]

  19. Linda Socher says:

    Vegans often do not get enough b12 in their diet and must supplement in order to avoid a deficiency which may lead to anemia or neurological damage.

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  20. [...] right kind of sunshine. The sun is the fuel that powers your vitamin D factory. And, as always, a whole foods, plant-based diet is the foundation of [...]

  21. [...] millennia before industry scientists started dictating dietary recommendations? Eat a variety of whole plant foods when you are hungry, and stop when you are full. You will likely lose weight if you need to, and [...]

  22. [...] whole plant foods offer a simple, effective, low-cost means to safeguard your health from both manmade and natural [...]

  23. thequeenbee says:

    I’m looking at the picture of burritos and they appear to be made of bleached white flour–definitely NOT a whole food and definitely a process food usually includes hydrogenated oils to hold it all together…anyone else noticed this or is there a blindingly white tortilla made from something other than flour, water and fat?

  24. admin says:

    The tortillas may or may not be bleached. It’s hard to tell from the photo. Certainly whole grain tortillas are the ideal.

  25. Paul says:

    One quarter of the volume of my food in BEANS? (I don’t care for potatoes) That’s alotta beans! I can already hear and smell the ripping and snorting.

  26. Luis says:

    So for a single meal, example, lunch, we divide our plate in 4 quarters and you recommend vegetables, fruits, Beans and/or potatoes and whole grains for this single meal? The say for dinner, we add all 4 pillars again?

    Thanks

    Good info by the Way

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