The Fuhrman diet is a method of eating created by Joel Fuhrman, M.D. Dr. Fuhrman is a board certified family doctor whose specialty is reversing and preventing disease through natural and nutritional means. Dr. Fuhrman is also the author of the book "Eat To Live: The Revolutionary Plan for Fast and Sustained Weight Loss." The book outlines a quick weight loss vegetarian plan that lasts six weeks, and a less aggresive plan that includes some animal products, according to the Every Diet website.
Nutrarian Concept
Dr. Fuhrman created the term "nutrarian" to describe someone whose goal is to consume more micronutrients per calorie in his diet. A micronutrient refers to vitamins, minerals and phytochemicals. A nutrarian will understand the therapeutic nature of foods and will make choices based on nutritional quality. A sample day in the life of a nutriarian diet might include a breakfast of baked apple with raisins and cinnamon, a whole grain pita filled with salad and hummus plus some fresh fruit for lunch and a dinner of mixed baby greens salad with a peppercorn dressing, broccoli and red pepper soup, corn on the cob and one piece of seven-grain bread.
Nutrarian Food Pyramid
Dr. Fuhrman created a "Nutrarian Food Pyramid" which is based on the equation Health = Nutrients / Calories. When following the Fuhrman diet, 90 percent of the foods you consume should be nutrient-rich plants with phytochemicals. The pyramid promotes foods that will enhance health and longevity. The Nutrarian Food Pyramid consists of six levels. On the top are beef, sweets, processed foods and cheese. The second level has poultry, eggs, oils, fish and fat-free dairy. The third level shows whole grains and potatoes, followed by seeds, nuts and avocado on the fourth. The fifth level has fruit, beans and legumes, and on the bottom are the vegetables.
ANDI Scoring System
The rating system for foods on the Fuhrman diet is called the ANDI system, which stands for Aggregate Nutrient Density Index. The scoring system ranks food based on their nutrient to calorie ratio. Kale and collard greens top the list with ratings of 1000, and cola is at the bottom with a rating of 1.
Warnings
While foods with a high nutrient density are the optimum choice in the Fuhrman diet, you shouldn't stick only to those foods. If you consistently choose foods from the bottom of the food pyramid, you won't get enough fats in your diet, and may get too little protein. Eat foods with higher scores most of the time, but be sure to mix in foods that have lower scores, as well. Since the diet is so restrictive, eating out will be difficult and even eating at home takes a fair amount of prep time to get the meals ready. From an enjoyment perspective, many people likely won't enjoy following this eating plan for any length of time.
Tips
When embarking on the Fuhrman eating plan, utilize salads as often as possible to get the highest amount of nutrients. Also, choose fresh fruits to satisfy your sweet tooth. Limit starches, nuts and seeds during the weight loss portion of the plan, as they are higher in fats and calories.
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