Eat to Live
Level of Effort: Medium to Hard
Limitations: This is a very restrictive diet. You will be eating tons of vegetables at most meals, with some fruit, some legumes, and a limited amount of starch at one meal. You will not eat meat, dairy, sugar, or oil at all on the initial 6-week plan. After you complete the first 6 weeks, you may reintroduce fat-free dairy, meat, fish, refined carbs, and olive oil in very small amounts. If you don't add the animal products back in, you will need to get supplemental vitamin B12, vitamin D, and potentially also an omega-3 fatty acid supplement.
If you are looking for a more gradual transition to eating nutritarian, Fuhrman's other book, Eat for Health, may be a better option.
Cooking and shopping: You’ll spend a good amount of time prepping and cooking veggies, whether it’s washing, chopping, steaming, or roasting -- you’re going to need to do a lot of work to produce the 2 pounds of vegetables you need to eat each day.
Packaged foods or meals: No.
In-person meetings: No.
Exercise: Fuhrman encourages regular exercise but doesn’t offer specific suggestions.
Does It Allow for Dietary Restrictions or Preferences?
The Eat to Live diet is a vegetarian, vegan, low-salt, low-fat, and gluten-free (if you avoid grains with gluten) plan. After the first 6 weeks, when some restrictions loosen, you may add animal products in limited amounts, if you like.
What Else You Should Know
Cost: You will spend roughly the same amount on groceries, because though your produce budget will grow, you’ll spend nothing on meat or dairy. You have the option to buy items on Fuhrman's web site, including a Gold Starter pack, which includes one of his books and discounts on his products.
Support: You can do this diet on your own, but there is additional help on Furhman's web site. You can buy various membership plans, which give you access to a variety of weight loss tools, recipes, and member discussion forums.