The best
Low Fat Cooking books:
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The best of Low Fat Cooking books by number of unique Reddit comments:
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Top Reddit reviews mentioning Low Fat Cooking books:
I would not go low carb. Our bodies are made to function on carbs.
When I think of a carb heavy meal, I think of chewy farrow or fluffy quinoa as the base of a Buddha bowl with sweet potato, avocado, some sort of beans, cabbage, peppers, sprouts, and a dressing made of tahini, dates, and lemon.
WFPB diet already excludes animal products, oil, and anything processed. You’re left with legumes, grains, and veggies for the most part. I personally lost a ton of weight way less painlessly than low-carb, and felt better overall. Eating carbs is expected and healthy for humans.
I would recommend reading The Starch Solution by Dr. McDougall.
r/PlantBasedDiet - Great sub with good active members always willing to help!
The Starch Solution - I have read this and follow this. Losing weight constantly.
The Forks over Knives Plan - I have not tried this but the documentary they made is what changed my way of eating (hopefully for life)
Edit: I don't count calories, I eat what is allowed in the diet until I am full (ad libitum). I follow visual guidelines of how much food should be of each group. I try not to cheat except for special occasions. My lipid and Hb1AC numbers have come down to where I have never seen them before since I have started tracking them and lost 24 lbs in 3-4 months or so.
You want a weight loss and health-promoting diet which also is disease-preventing.
Good luck!
First, use this calculator. It will tell you what your goal calories should be for a day. Try to aim to lose at MOST 2 lbs a week. Anything more than that is unhealthy and unsustainable. 1lb/week is realistic and won't leave you too hungry. You WILL be hungry if you try and lose 2lbs a week.
Exercise doesn't really matter for weight lost, it's much more about what you consume for calories. However, if you want to walk/run/lift weights it's good for your overall health - but it won't make you lose weight. Make sure you account for those calories in the calculation (for instance if you burn 350 calories on a run, that's 350 more calories you have to eat that day).
For food, buy this book: It is so tasty and everything is low calorie. Hands down the best cookbook i've had - you get to eat real food and it take 20-40 minutes a meal in a single dish. PAY ATTENTION TO SERVING SIZE, don't go over it. Get a food scale if you can.
Food is basically the only thing that matters for weight loss, you can't out train a bad diet.
Source: I lost 20lbs between Jan 1 and Mar 1.
For reference:
The author's Starch Solution website
Book on Amazon
Something from the McDougalls, maybe. They have a low-fat and weight control aim, but are also starch & veggie focused. The McDougall Quick and Easy Cookbook: Over 300 Delicious Low-Fat Recipes You Can Prepare in Fifteen Minutes or Less
do yourself a favor and put that bro science bullshit on hold for a bit to read this book
https://www.amazon.com/Starch-Solution-Regain-Health-Weight/dp/1623360277
Asians eat rice and Mediterraneans eat pasta (actually Asians also eat noodles and Italians also eat risotto) and both eat bread and they're the healthiest and happiest and longest lived people in the world
I don't actually need a kindle, but I just wanted to share the book to spread the love and maybe it will help someone else:
Good Calories, Bad Calories by Gary Taubes
Completely eye opening to the tragically terrible food science that our current dietary guidelines are based off of. It definitely set me on the path to make some changes and I am much better for it.
I love this cookbook for exactly this reason. I wasn't concerned with cheap ingredients, but having a SHORT list of ingredients (which this cookbook does) was so helpful. I got it from the library and used it so much, I wound up buying it.
I read about it in <em>The Starch Solution: Eat the Foods You Love, Regain Your Health, and Lose the Weight for Good!</em> by Dr. John A. McDougall initially.
You're right about calories-in, calories-out being B.S., but there's plenty of evidence that excess sugar consumption is a causal factor in insulin intolerance, diabetes, and other "diseases of Western Civilization". https://www.amazon.com/Good-Calories-Bad-Controversial-Science/dp/1400033462
Sorry, that may not have been clear: the low-carb diet is part of the problem. It has to be complex carbs like starch and fiber, but they need to be >55% of your diet. The brain runs exclusively on carbs as its fuel, so eating low carbs basically means your brain is running on fumes.
For blood sugar, starch and especially fiber are also very important. Fiber works at least as well as protein at preventing blood sugar spikes, and it's way better for your kidneys, liver, brain, and cardiovascular system.
This is a good book to read on the subject, and this is a good website with resources to investigate.
Your husband can cook for the family if he's so critical.
That said tray bakes, slower cooker meals, instant pot meals, etc. can have a lot of flavor.
I love this book - https://www.amazon.com/Skinnytaste-One-Done-No-Fuss-Dinners/dp/1524762156/ref=mp_s_a_1_1?keywords=skinnytaste+one+and+done&qid=1647958515&sr=8-1
Onion, garlic, salt, and butter are my BFFs. Lemon brightens up dishes that need something extra. Etc.
She also has a 'One and Done' book, some recipes are one pot but all are one vessel. https://smile.amazon.com/dp/1524762156/
A favorite from the book is Caldo de Papa (Potato and Short Rib Soup). You can see a list of all the recipes here and what you cook them in to see if you might like it
You might be interested in Dr. McDougall’s website (https://www.drmcdougall.com ) and his book The Starch Solution: https://www.amazon.com/dp/1623360277/ref=cm_sw_em_r_mt_dp_HYMABJ1KXJH43BG52NTD
His work has gotten a lot of people off diabetic pills (including me) and reduced or decreased insulin injections. He also has a YouTube channel.
I would look at the Happy Herbivore cookbook all the recipes are vegan (so no naturally occurring fat in meat or dairy) and either low-fat or no-fat. You're going to need to get a steamer for sure and also the water saute method is going to be your friend.
Also: know that weight loss is more about diet than exercise. Exercise will give your muscles form and strength but weight loss comes more with eating the right things (unless you're okay with spending most your day exercising). See: https://www.amazon.com/Good-Calories-Bad-Controversial-Science/dp/1400033462 (it's thick but is packed with lots of good studies and meta-analyses).
If you want to get healthy, practice intermittent fasting, where you don't eat any calories after dinner,, you can drink water, if you really must eat,, just eat fruit which is easily digestible. If you eat a very healthy breakfast, intermittant fasting is a lot easier to do. Avoid the high fat vegan cheeses, ice creams, pizzas and desserts. Those vegan foods and treats made with palm oil and coconut oil or Coconut milk should be eaten rarely or never. Ditto for most processed food. Luckily making food from fresh can be simple, don't try to make it taste gourmet. Your tastes will change to prefer healthy food.
Here are a lot of really healthy, mostly easy recipes, created by a famous vegan MD and his wife. If you want the easiest recipes, type easy in the recipe search box.
https://www.drmcdougall.com/recipes/
If you want more of their recipes, they have a bunch of recipe books that you can get for next to nothing used, including:
> ....if they went vegan for a week and then stopped, then the overall percentage of animal products and plant based products would be unaffected
It means the subjects in the respective groups are self-selected, which means your trial is junk science.
> the study is saying is that the higher the percentage of plant-based products, the healthier you are
We don't know what any subject was actually eating.
It wasn't randomized.
Ergo, it's junk science.
> [I] don't know how to read scientific studies
You can learn here: https://www.amazon.com/dp/1400033462/
Gary Taubes
Good Calories, Bad Calories: Fats, Carbs, and the Controversial Science of Diet and Health
This guy ALSO wrote this: https://www.amazon.com/Good-Calories-Bad-Controversial-Science/dp/1400033462
Good Calories, Bad Calories, which when it came out successfully provided the momentum and started the ball rolling towards people realizing that cardiac health had nothing to do with cholesterol in food, or saturated fat, but was mainly an inflammatory condition exacerbated by simple sugars. More importantly, he sidestepped the usual 18 year delay between science and medical best practice.
Personally, because of that, I'm willing to give him the benefit of the doubt on this one. I think your solution works fantastically for someone who is naturally skinny. But once you get to the point where you've piled on weight, Keto is the most effective way to burn it - partly because if you eat carbs it interferes with burning fat, something that goes back to mammal hibernation strategies.
We're meant to mostly starve every year in the winter. We don't.
> America's obesity epidemic is from too many calories
Say studies paid for by Coca Cola. Meanwhile: https://www.amazon.com/dp/1400033462/
Good Calories, Bad Calories: Fats, Carbs, and the Controversial Science of Diet and Health
> Also, veganism has not been found in a single study to be harmful to humans.
It would be unethical to perform an RCT studying vegan diets.
> What is harmful is malnutrition, which is something vegans and meat eaters alike are capable of suffering from, especially when they lack access to a varied diet
There are people who eat nothing but meat. They are not malnourished (anymore, now that they don't consume vegan foods).
Do they have an Instant Pot?
A lot of my meal prep and cooking was streamlined and made easier with an Instant Pot. It's a wonderful device. If they do, this book is great!
> carcinogens
Are labeled such if they are found to cause cancer in lab rats. Everything causes cancer in lab rats.
Your body developed several new cancers today. Your immune system recognized those cancers and killed them. This occurs every single day. Environmental carcinogens do not cause the majority of diagnosed cancers. Diet and lifestyle do.
> antibiotics
Don't cost thousands of dollars per dose. Start an antibiotics company and try to sell your product for thousands of dollars per dose. See how much market traction you get.
One of my favorite cookbooks when I was learning to cook is “5 ingredients 15 minutes” by Cooking Lite. It’s tasty, fairly healthy food that takes just around 15 minutes. I have since found cooking to be a good stress outlet ( I also struggle with depression and anxiety) but this was a good resource when I was first starting. Pinterest is also a great place to browse and save recipes. Good luck!
https://www.amazon.com/Cooking-Light-Ingredient-Minute-Cookbook/dp/0848718526
Try amazon smile to donate to a charity of your choice automatically at no cost to you!
https://smile.amazon.com/dp/1400033462/
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> They ignore all the massive amount of published medical research showing keto is unhealthy in favor of anecdotes.
The "massive amount of published medical research" you mention has countless flaws that are persistently ignored by "modern" medicine and nutrition.
Given how complicated the topic is, and that to be thorough, the flaws in each major study must be dissected and explained, this takes extensive writing (and sources).
I recommend those interested in further understanding what has gone wrong with nutrition in the US and around the world look into these two books that cover the topics with fantastic detail:
https://www.amazon.com/Good-Calories-Bad-Controversial-Science/dp/1400033462
https://www.amazon.com/Big-Fat-Surprise-Butter-Healthy/dp/1451624433/
Combined, these books have literally hundreds of pages of sources at the back of the book, so don't be scared away by the 640 and 500 pages (respectively) - the last ~1/3rd of the book is sources alone.
Yes dear, I knew exactly which article you were referring too. Now how about you go read about him from his own website and compare notes? He is very clear about everything he has tried, when it was and the science behind it.
But honestly if you would like a science backed book instead of just one man to tell you calories are not that simple then I would recommend - Good Calories, Bad Calories: Fats, Carbs, and the Controversial Science of Diet and Health https://www.amazon.co.uk/dp/1400033462/ref=cm_sw_r_cp_apa_i_.IW9AbGXQ1PMM
Of course you are correct. I never said otherwise. People who have a poor quality diet will have a harder time loosing weight. The wrong diet can alter your metabolism and hormones, causing your body to store fat on a deficit.
Read this
https://www.amazon.com/dp/1400033462/ref=cm_sw_r_cp_awdb_t1_ieBHAbXB86J8B
> MRI has increased in use massively and lung cancer detection has improved yet the link remains strong
How do you determine who is (or was, before death) a "smoker"? People aren't born "smokers", or "non-smokers", smoking the exact same amounts, in the exact same way, each day for a lifetime.
> The book itself premises itself to show that smoking doesn't cause cancer.
No. The premise is: "that government statistics on smoking, like those on AIDS, cannot be trusted."
> The same type of studies have been used with obesity
...And got [everything wrong[(https://www.amazon.com/Good-Calories-Bad-Controversial-Science/dp/1400033462).
> I can't find the part of the book that states everyone is a smoker/nonsmoker.
It's the logical reduction of what he's saying. It's also self-evidently true on the basis that it's impossible to avoid breathing at least a few particles of smoke throughout one's life.
> I don't see how a person who smokes 1 pack a day vs a person who never smokes cant be seperated.
What is the "never smokes" person used to smoke 5 packs per day or grew up around second-hand smoke? What if the "1 pack a day" person used to not smoke?
> smoking doesn't cause cancer
...Then give back the money legally-awarded from tobacco companies, and give back all the taxes paid on cigarettes.
Look into the bathroom mirror at midnight, and chant "meat is murder" 6 times and smear hummus over your forehead, then put out the candles with some avocado :P
Seriously though, check out this https://www.amazon.com/Starch-Solution-Regain-Health-Weight/dp/1623360277
or for a shorter read this: https://www.amazon.com/Foods-That-Cause-Lose-Weight/dp/0062570366
(go for a used copy, it's sometimes less than $1 )
whole plant foods are super cheap, and super healthy :-)
Potato and nut milks will be your friend :D
Don't forget Corn breads, rice breads, tapioca bread or flat corn breads, and various types rice to fuel your workouts :D
This is a great book for general nutrition info on a plant-based diet https://www.amazon.com/Starch-Solution-Regain-Health-Weight/dp/1623360277 (you will lose weight, pigging out on whole-food starches)
Sounds to me like you're eating pretty well. Perhaps just eat more shrugs don't be afraid to snack on fruit and nuts too.
You might have to get algae omega 3 supplements though if you can't eat flax/hemp/chia.