Dr. Fuhrman’s Aggressive Weight Loss Plan

Dr Fuhrman Aggressive Weight Loss Plan Eat to Live 6 week challenge The end of dieting The end of diabetes The big fat truth what the health Dr greger How not to die

What you need to know about Dr. Fuhrman’s aggressive weight-loss plan from his seminal book Eat to Live.

By far, this is the most popular nutritarian plan.  When you hear people talking about “The Six-Week Plan” this is what they’re talking about.

So, what is it?  What makes it so popular, special and effective?

One word: RESULTS.

Dr. Fuhrman puts it this way:

Whether you have a serious medical condition or not, your body will undergo an energizing and healing transformation.  It will overcome food addictions and get the physiological housecleaning it has been yearning for.

This aggressive 6-week plan is how I started my nutritarian journey more than four years ago.  I did the 6-week aggressive plan faithfully for 6 weeks and lost just over 21 pounds (you can read my weekly journal here).

No matter where you start, if you do this 6-week plan at 100% compliance, you will lose weight!

Dr Fuhrman Eat to Live 6 week plan Aggressive Weight Loss Nutritarian Plan Daily Checklist free Printable resource

What is Dr. Fuhrman’s Aggressive Weight-Loss 6-Week Eat to Live Plan?

It’s all explained and outlined for you in Chapter 8 of Eat to Live, pp. 208-223.

I also have two great printables for you!

  1. Get the plan overview here: Aggressive Weight-Loss Nutritarian Plan
  2. Get your daily checklist here: Aggressive Weight-Loss Plan Daily Checklist

But, just so we’re all on the same page, this is how the aggressive plan breaks down…

EAT UNLIMITED

  • all raw vegetables (goal: 1 lb. daily)
  • cooked green and non-green nutrient-rich vegetables (goal: 1 lb. daily)
  • beans, legumes, bean sprouts, and tofu (goal: 1 cup daily)
  • fresh fruits (at least 4 daily)

LIMIT THESE FOODS

  • 1 serving or 1 cup daily of cooked starchy vegetables or whole grains which include: butternut & acorn squash, corn, white & sweet potatoes, bread, cereal
  • 1 oz. max. daily of raw nuts and seeds
  • 2 oz. max. daily avocado
  • 2 tbsp max. daily dried fruit
  • 1 tbsp. max. ground flaxseeds

DON’T EAT

  • dairy products
  • animal products
  • fruit juice
  • oils
  • between-meal snacks

The aggressive weight-loss 6-week plan doesn’t include any low-nutrient foods like you’ll find in the Basic Nutritarian Guidelines from The End of Dieting, or the “Life Plan” Dr. Fuhrman lays out in pp. 223-227 of Eat to Live.

There are a few aspects of this plan that you need to really understand, let’s go over those quickly now…

Whole food plant based diet tranistion vegan no oil no processed foods diet nutritarian plan Dr greger how not to die what the health Dr fuhrman eat to live plan salad bar

The Salad is The Main Dish

There’s a reason why this is Dr. Fuhrman’s favorite slogan.

And it’s because when you’re trying to lose weight and restore health to your body, your biggest weapons are raw greens and vegetables.

The goal here is 1 pound daily!

You literally want to stuff yourself with raw vegetables before you move on to anything cooked.

Now, why would you want to go and do something like that?

Well, Dr. Fuhrman describes it best (pp. 212-213, Eat to Live):

These foods are to be eaten in unlimited quantities, but think big.  Since they have a negative caloric effect, the more you eat, the more you lose.  Raw foods also have a faster transit time through the digestive tract and result in lower glucose response and encourage more weight loss than their cooked counterparts.  The object is to eat as many raw vegetables as possible, with a goal of one pound (sixteen ounces) daily.

If you’re left with one all-consuming question: How in the world am I going to eat that much raw veggies?  Don’t be scurred!  You can get there much easier than you think!

  • a small head of Romain lettuce weighs 6 to 8 ounces
  • a medium bell pepper or tomato weighs 4 to 6 ounces

Here’s the gem: that entire pound of salad and raw veggies comes out to be less than 100 calories of food!

And I think you can already guess that 100 calories of food is absolutely jam-packed with those phytonutrients that nutritarians are all about!

Remember that crowding out principle we talked about in the “What is a Nutritarian?”  post?  Well, here it is at work.

You fill up on the most nutrient-dense (and low-calorie) foods first to crowd out the more calorically-dense foods that you’ll eat after.

So, that brings us to an important point: What do you eat after your giant, main-dish salad?

Dr fuhrman Meal Plan 6 week eat to live challenge the salad is the main course What the Health plant based diet Cowspiracy Dr greger how not to diet the big fat truth

No-Oil, Low-Sodium, Vegan, Plant-Based Cooked Dishes & Soups

That’s a mouthful, right?

These are the kinds of cooked dishes you want to follow up your giant salads with!  Remember, they have to be oil-free and low-sodium recipes (you can find a bunch of these right here).

You can see two great follow-up dishes in that pic above:

  • On the left is Minestrone soup with beans, veggies and garbanzo bean pasta shells (recipe in my premium ebook).
  • On the right is an easy-to-assemble “nourish bowl” that has about 1 cup steamed frozen kale, No-Oil Herb-Tahini sauce (recipe here) roasted mushrooms, green lentil macaroni pasta (learn more about pasta substitutes here) topped with Nutritarian Cheese Sauce (recipe here) and topped with Pico de Gallo (recipe here) and easy-picked red cabbage (just chop up the cabbage and cover with white vinegar and let it marinate for a day or two in your fridge).

These are the kinds of meals I eat daily!  Does it look like I’m “depriving” myself?

Nope, these are thriving-foods.

These are living-your-best-life-foods!

Look at that color, look at that vibrancy–isn’t this what you want your body running off of?

If you are what you eat–this is what I want!  How about you?

Hello Nutritarian Website Screenshot

Okay, I’m ready!  Now What Do I Do?

If this aggressive weight-loss 6-week nutritarian plan speaks to you and the health goals you have then you are soooo in the right place at the right time!

If you haven’t already, you’re going to want to finish the 5-step Nutritarian Quick Start here!

Now, you’re officially armed and ready with the knowledge you need, that handy daily checklist you printed out at the beginning of this post, and a site chock-full of resources to help you become a nutritarian black-belt!

If you want to know what you should eat in a given day take a look at my archive of over 50 daily menus here!

I highly recommend you learn the basics of weekly food prep and grab the free printable weekly schedule here! 

The bottom line is you can make the transition to nutritarian living very easily with the free content on this site–and I’m here for you every step of the way!

How to follow Dr fuhrmans eat to live plan for aggressive weight loss Weekly food prep whole foods plant based cowspiracy forksoverknives what the health

But Wait, I Want it All Planned Out for Me!

I get it!

If you’re looking for that VIP, everything-you-need-and-ready-to-go solution, you’re going to want to learn more about my premium ebook The Nutritarian Food Prep Power Plan here!

It’s by far the easiest way to do Dr. Fuhrman’s agressive weight-loss 6-week plan!

Tasty no-oil, low-sodium, vegan, plant-based recipes that conform to all those guidelines we talked about earlier in this post.

It’s 117 pages of shopping lists, menus, resources and recipes that will walk you down your 6-week journey and set you up for serious success making this your forever lifestyle!


Did you find this post to be a helpful resource for you?  Please leave a comment below and let me know what you think!

Let’s live better together!

xo, Kristen

nutritarian ebook 7 day Salad Cleanse ebook lead magnetSign up for my weekly post updates and get The 7 Day Salad Cleanse ebook sent to you right away!  I share how adding more salad to your existing diet will help you get healthier and lose weight–you pick your pace and follow 4 easy rules!

Like Us On Facebook Hello NutritarianLike Hello Nutritarian on Facebook and join a community of people who want to regain their health with nutritional excellence–there are great giveaways too!

Join us on Pinterest buttonFollow Hello Nutritarian on Pinterest and check out my most popular board, that’s all about nutritarian living: Eat to Live!

Eat to Live Fridge Tour BUTTON Dr fuhrman whole food plant based diet dr greger daily dozen nutritionfacts orgMake sure to take the Eat to Live fridge tour!  I’ll show you how to have a fridge-tox and the essentials you need in your fridge right now–plus get two free printables for your fridge door!

eat to live weekly food prep BUTTON dr fuhrman nutritarian diet plan weekly meal prep no oil recipes the end of heart diseaseAre you ready to be an eat to live food prepper?  Find out the 8 essentials for weekly food prep using Dr. Fuhrman’s 6-week plan!  Get your free printable weekly food prep schedule too!

Share:
Meet Kristen | Hello Nutritarian

Hi, I’m Kristen! I adopted a nutritarian lifestyle over four years ago and have been sharing my experiences ever since. I’ve found that a successful life stems from eating to live and it’s my mission to make this lifestyle doable for everyone who’s ready to end their issues with troubled eating, weight gain and food-related disease! If you make one of my recipes make sure to tag @hellonutritarian on Instagram or Facebook so I can show you some love!

Subscribe for Weekly Updates

Sign up to receive my 7-day Salad Cleanse E-Book!

Comments

  1. Heidi

    I purchased your ebook and I’ve been reading through it tonight. Im excited to start…. there is so much hope and healing to come from this. I cant wait to see how I feel at the end of the 6 weeks 🙂

    Reply
  2. Joleen

    For years I was anorexic. It was the one way I thought I could control everything in my life. After my father passed away, I realized that no matter how much control I thought I had, I really didn’t. Started working in Corporate America and started using food as my stress relief. It was easier than alcohol and could be used at any time.
    I’ve come to realize that I just don’t life how I feel. Overweight and exhausted I tried the Nutritarian way a few years ago and LOVED it. Then I ended up moving across country and getting reestalished in life I didn’t have time to follow through with everything required to keep it up. Three years later I now can. I’m excited for a healthy way to get healthy. Nothing crazy, just real food. Kristen makes it so simple and I’m loving it so far! Thank you for helping me to get back on track.

    Reply
  3. Jamie engle

    I’m both nervous and excited to get started. The resources here are great – it’s keeping a sustained commitment I’m worried about!

    Reply
  4. Debbi Cowan

    I met Dr Fuhrman 2 weeks ago and asked him which program I should follow, the Eat to live six week or the 20 days, 20 pound program.

    He told me he wanted me to do the strict version of the 6 week program, and do it over and over. He also politely but firmly told he wanted to see me again next year at the event and I was to have lost 100 pounds by then.

    I have never been more willing or inspired to follow a Dr’s directive.

    Reply
  5. Bunny

    I’m ready to make the commitment to this lifestyle and your Nutritarian Food Prep Power Plan ebook and website are exactly what I need to make it a reality. Thank you!

    Reply
  6. Jenny

    My journey has been long up and down on the scale. After kids (5 in 7.5 years) my time and my mind felt like they weren’t my own. My fuel came from Diet Coke, chocolate bars and I mean the big ones, fast food, chips etc…I felt terrible and I was experiencing depression, mood changes like I have never experienced in my life, I felt completely defeated and looked it. My ears perked when I first heard of plant based dieting and I have been soaking it in. I just happens to come across Dr. Fuhrman in the how to eat like a nutritarian documentary and the bells went off!!! This made such sense, eat what is going to nourish you the most. For so long I have been told not to eat this or that, then left wondering what then?!? Salads with dressings full of fat and chemicals? Sodium filled packaged foods? I love this eating plan. I have learned to cook from scratch and fill up on fresh plant based food. I feel like I learned a new language. Best of all I feel like myself, I am awake no need for the caffeine any longer, my mood is even, I am not hiding in my closet or the bathroom because I can’t cope with the stress. I am active and am teaching my kids about health because I finally get it! I have to thank you because HelloNutritarian really put the pieces together for me as I am finding my way through ETL living. After reading your blog a few months back I felt like I can do this. A Huge Thank You!!!!!!

    Reply
  7. Caitlan Bathurst

    The ONLY reason i was able to jump into Eat to Live was becasue of your guides and recipes and tips. It is all so overwhelming at first but you helped me take a week and even sometimes a day at a time. Thank You 💗

    Reply
  8. Gillian North

    I love to be healthy and to change the way my family feels about food. Food isn’t just something we have to do or eat, it’s a lifestyle and you have pinned exactly why we all need to make simple changes to help everyone live a healthier life! Thank you Kristen for all of your amazing information.

    Reply
  9. Rachel

    I did the six week challenge a decade ago. It was tough, but I felt so much better! I’m excited to try it again – I’ve already eliminated sugar and most dairy and salt, so it’s just a matter of organization at this point. Thanks for all your great ideas!

    Reply
  10. Candace Gadomski

    I’m in the middle of my six week plan. I’m excited to transition to this lifestyle permanantly. I love the way it makes me feel.

    Reply
  11. Daphne Brooks

    Excited and a little nervous to start this journey, but looking forward to the change I know will happen.

    Reply
  12. Hilary Kunes

    I again absolutely love the pictures- They completely motivate me to want to eat veggies. I have made bean soup and just ordered the white miso to try and make the Macaroni Salad. Thank you for the menus ideas. The hardest part for me is I have Crohn’s and can’t do all the raw. I have been trying to incorporate more and more. I also watched “What the Health” and it just confirmed everything you talked about in this post about health. Hope you had a great vacation.

    Reply
  13. Nora

    Hi Kristin! I did the 6 week plan for several months which led me to get pregnant with my son who is now 20 months old! We had been trying to get pregnant for over a year, with medications, and no luck. I swear that nutritarian eating regulated my cycles and I got pregnant naturally without even trying. I never felt better. I’m not perfect these days, but I do usually have a huge salad, loads of cooked veggies and plenty of beans every day!

    Reply
  14. Alyssa

    Eating to live not only tastes good but makes you feel good too. Food tastes better and my energy had improved so much.

    Reply
  15. Kayla Forrest

    So excited to get started July 2017!!! I’ve become overweight, sluggish, out of shape and feel slightly depressed most of the time even though I have so much going for me in this life. I REALLY want to start a family and have been trying for a few months but we haven’t been successful and we know being overweight could be to blame. So I not only want to do this for me & my own happiness… I want to do this so we can start a family! Can’t wait to do the six week plan!

    Reply
  16. Deb

    Love ETl- started off and on since Feb. Hardest part is family get togethers because Mom says I love you with pumpkin pie. Planning and prep a must and I love your checklist.

    Reply
  17. Molly

    I have read and reread Dr. Fuhrman’s book Eat to Live many times and thought that it sounded good. Since being on your site, you make it all come to life. I am so impressed with all the information you have on your site. I am excited to begin my journey!,

    Reply
  18. Amanda Rohde

    I’ve been following Dr Fuhrman – reading and trying for over a decade – but I’d start and stop, and never make it very far. it wasn’t until I got a diagnosis of auto immune hypothyroid disease that I got the motivation I needed! It’s working! I’ve not taken thyroid hormones, and my symptoms and blood test results are improving drastically. I’ve been on it for about 5 months now, and am feeling great! I’ve incidentally lost about 20kg!

    Reply
  19. Roberta

    I’m so glad I found your blog! I have found Eat to Live to be overwhelming in terms of food prep, but I feel so good on it. Thank you for sharing your journey, and providing these tools to organize food prep. I know it will help me!

    Reply
  20. Miriam

    After the birth of my fifth child, by blood pressure just won’t drop. I am the heaviest I have ever been, topping the scales at 178. Although I have been mostly a vegetarian for the past 10 years, I have allowed a lot of junk food to creep in. I know better, but due to some stressful situations I have let the information I know and love just linger on the side. But I know that I need to make a change, and getting my blood pressure under control so I can be healthy and have energy for my kids is my main motivation. I am excited to start this journey tomorrow and am so grateful for your dressing recipes along with your wonderful salad eBook and other recipes.

    Reply
  21. Mandy Talbot

    Thank you for the beautiful pictures and positive support! I’m listening to “The End of Dieting” and ready to make a deeper change. I love the quote you shared on the “Basic Nutritarian Guidelines” — “Imperfect action is better than perfect inaction. I’m going to focus on “crowding out the bad stuff.” Here we go… our fridge needs a MAJOR detox!! I’m looking forward to the journey!

    Reply
  22. Heather

    I’m totally hooked on your blog! Thanks for the insight, the wisdom and the recipes and inspiration! I just started the nutritarian journey this week and was searching Pinterest for recipes when I found your blog. I’ve been a long time stalker of the nutritarian way of eating and have never taken the plunge. I’ve only dabbled a bit until now. I’m just sick of being sick and tired and in pain. Right now, I’m going through the withdrawal and panic of not eating the SAD way, but I know this too shall pass, so I’m okay with that. 🙂 I’m looking forward to what this will bring. Thanks for your blog! It’s truly a blessing.

    Reply
  23. Mandi Gabriel

    I did the six weeks, challenge for 8 weeks! Gave myself a break now I am struggling to get back on! You inspire me to do better! I love your posts and blog

    Reply
  24. Cathy Olate

    It’s super hard to do at first, but the best part is that you’re not starving! And you can stuff your face all day with good stuff and still lose weight! Also, I sleep through the night now and haven’t had acid reflux in months!

    Reply
  25. Kat

    I’m following portions of this plan to help with my weight loss journey: mainly- make salad the meal. A big ole salad. I’ve been at it for 6 weeks and am coming up on losing 20 lbs!

    Reply
  26. Christine Mori

    Great article! I appreciate how organized you’ve made your page and the topics. Hubby and I are on Day 3 of the 6 week plan and going strong!!

    Reply
  27. Katey Harris

    Maya Angelo said, “Do the best you can until you know better. Then when you know better, do better.” ETL is the better I’ve been searching for. I am taking full responsibility for my health and eating the right way…with salad as my main dish.

    Reply
  28. Kristen B.

    Simply put, thank you. From the blogs, to recipes, to pro tables, you inspire me to keep going. I tried to become a nutritarian once before but I became bored, very fast. I had the basics but nothing more. Becoming a nutritarian isn’t just a diet, it’s a lifestyle. It’s the reason I’ll be able to enjoy my family when I’m older, the reason my health is no longer declining. This is a lifestyle I can show my children and be proud. So again, thank you for encouraging me and inspiring me.

    Reply
  29. Debbi Cowan

    Dr. Fuhrman June 2017 in Las Vegas explained my health issues and my weight and he very kindly told me the 6-week aggressive program is the way to go and the only way to go for me do the six weeks 100% and repeat. No wiggle room.

    Reply
  30. Pam

    I love how you have organized the six week plan. I could never figure it all out before so you have made a huge difference for me. Thanks so much!

    Reply
  31. Heidi

    I have been mostly Nutritarian for about a year now. I just came across your blog tonight. This will help me take it deeper. Starting the salad detox tomorrow.

    Reply
  32. Molly

    Oh my goodness!! Look at all the hard work, passion and love you’ve put into this single blog post alone! We are so blessed to have you walking with us on this journey! Thank you so very much., Kristen!!

    Reply
  33. Kimberley Handley

    Couldn’t do this without your Power Prep Plan and posts.Thank you so much for all your give.

    Reply
  34. Dawn

    Hi Kristen. I really enjoy how you make Dr. Fuhrman’s 6 – week plan simple and easy with your printables and recipes. I can feel your passion for being a Nutritarian and it’s inspiring. Thank you for this great resource.

    Reply
  35. Steph

    I printed off your checklists in June and have been trying to check off as many as possible each week. Thanks.

    Reply
  36. Adriana Lahr

    I love all the work you put into helping me get started!! I’m in my first week and have already seen the weight start to come off and I feel great!! Going to start Sunday prepping to make my life easier, and your fridge pics…GOALS!! Thank you so much!!

    Reply
  37. Jaimie Tanner

    I just bought a copy of Dr. Furhman’s Eat to Live and at just becoming aware of the Nutritarian diet. I am very motivated and interested to invest in my health. This article is an informative read and it looks like you have great resources. I am not looking to lose weight as I am already near the low end of the spectrum in regards to BMI. Would the 6 week plan be for me? If not, any pointers as to where I should start?

    Reply
  38. Lynda Layman

    I am doing this to control my glucose levels. Seven years ago, I reversed my pre-diabetes diagnosis doing the diet from Dr. Neal Barnard’s book. But over the years, I saw myself returning to bad habits. In May, I went in for a check up and my glucose levels fasting were over 140, so it was time to tighten up the diet again. I happy to report that my glucose levels since May have been on a steady decline. On Monday, my glucose was 99, and Tuesday it was 100. Today it was 115, so I still need to do some more work. Dr. Furhman’s plan works for me, If I am disciplined enough to stick to it. I have lost 7 pounds and am pushing to lose 10 more. I believe weight and poor diet choices are rudimentary to this disease. My doctor seems to think that it is all genetic and I am a hopeless victim. When I come up against this kind of thinking, I always work to prove their theory wrong.
    The medical profession needs more Dr. Furhmans in the industry. The science has been proven that a plant based whole food diet without added sugar and oil works for most ailments.

    Reply

Leave a Reply

Your email address will not be published. Required fields are marked *