The Forks Over Knives Plan: How to Transition to the Life-Saving, Whole-Food, Plant-Based Diet

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Overview

The latest in the bestselling Forks Over Knives franchise—a 28-day guide to transitioning to a delicious whole-foods, plant-based diet.

The trailblazing film Forks Over Knives helped spark a medical and nutritional revolution. Backed by scientific research, the film’s doctors and expert researchers made a radical but convincing case that modern diseases can be prevented and often reversed by leaving meat, dairy, and highly refined foods off the...

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The Forks Over Knives Plan: How to Transition to the Life-Saving, Whole-Food, Plant-Based Diet

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Overview

The latest in the bestselling Forks Over Knives franchise—a 28-day guide to transitioning to a delicious whole-foods, plant-based diet.

The trailblazing film Forks Over Knives helped spark a medical and nutritional revolution. Backed by scientific research, the film’s doctors and expert researchers made a radical but convincing case that modern diseases can be prevented and often reversed by leaving meat, dairy, and highly refined foods off the plate, and adopting a whole-food, plant-based diet instead…and people listened.

Now, for the first time, The Forks Over Knives Plan shows you how to put this life-saving (and delicious) diet into practice in your own life. This easy-to-follow, meal-by-meal makeover is the approach Doctors Alona Pulde and Matthew Lederman (featured in the documentary) use every day in their nutritional health practice—a clear, simple plan that focuses on hearty comfort foods and does not involve portion control or worrying about obtaining single nutrients like protein and calcium.

Week 1 you’ll begin with breakfast and learn how to stock your refrigerator to help support this new way of eating.

Week 2 you’ll move on to lunch and learn the basics of meal planning to keep yourself on track.

Week 3 you’ll reimagine dinner and find out how to combat cravings.

Week 4 you’ll master all the tricks and tips you’ll need for the long haul, including how to eat on the go and how to snack healthily.

You’ll also get 100 simple, tasty recipes to keep you on the right track, beautiful photographs, and advice throughout the book from people just like you. Find out why physicians, athletes, fitness professionals, and others all over the world are overhauling what they eat—and feeling better than even before. Whether you’re already a convert and just want a dietary reboot, or you’re trying a plant-based diet for the first time, The Forks Over Knives Plan makes it easier than ever to transition to this healthiest way of eating…and to maintain it for life.

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Editorial Reviews

From Barnes & Noble

This accessible book enables readers to translate the low-fat, whole-food, plant-based Knives and Forks philosophy into their daily lives. With its four-week, meal-by-meal makeover, Knives and Forks documentary creators and Keep It Simple, Keep It Whole authors Matthew Lederman and Alona Pulde lay out an achievable plan to cut out the animal-based and processed foods that we have all been taught to crave. A fine book for men and women moving towards a vegetarian diet.

Publishers Weekly
08/18/2014
In the wake of the popular book Forks over Knives (which was also made into a film), physicians Pulde and Lederman (coauthors of Keep It Simple, Keep It Whole) explain how readers can change over to a whole-food, plant-based diet. Part I lays out the science behind the lifestyle/diet, which focuses on "fruit, vegetables, tubers and starchy vegetables, whole grains, and legumes" (meat, oils, eggs, and dairy are excluded). In Part II, readers are led chapter by chapter through the four-week transition to the Forks over Knives breakfast, lunch, and dinner, with week four devoted to"fine-tuning your lifestyle" and being prepared to deal with dining out, travel, and socializing. To their credit, Pulde and Lederman admit that some lifestyle changes may not come easily or swiftly for all and encourage readers to move at their own pace. Part III serves up 100 recipes from chefs Darshana Thacker and Del Sroufe, ranging from simple breakfast smoothies to Polenta Curry. Those new to the plan may be surprised that portion control is out the window; because, as the authors point out, plant-based foods have a lower calorie density, larger portions are required to maintain satiety (without weight gain). This is a worthy addition to the growing Forks over Knives library. (Sept.)
Spirituality and Health
“Just what the doctor ordered.”
John McDougall
The Forks Over Knives Plan is easy. Easy to understand, easy to follow, and easy to cure yourself of common health problems.”
Neal D. Barnard
Forks Over Knives showed us why a whole food, plant-based diet is so powerful. Now, The Forks Over Knives Plan shows us how to put it to work. Food is medicine, and this easy-to-follow, delicious, four-week plan will get you on track toward optimal health.”
Kathy Freston
"You are about to be blown away by how well this step-by-step plan works. It is simple, affordable, medically sound, and people tested. Read these pages, start leaning in to the suggestions, and expect nothing less than a profound physical transformation!"
Alan Goldhamer
“The movie Forks Over Knives motivated millions of people to consider the importance of adopting a plant-based diet. Now The Forks Over Knives Plan provides the tools needed to help actualize this motivation and drive people towards a health-promoting diet.”
Robert Cheeke
"As a plant-based athlete for twenty years, The Forks Over Knives Plan is the by far the best program I have followed to achieve optimal results in health and fitness."
Chef AJ
“With The Forks Over Knives Plan, adopting a whole food plant-based lifestyle has never been easier or more delicious. I only wish this book had been around when I went plant-based 37 years ago.”
Gene Baur
The Forks Over Knives Plan provides easy-to-follow steps for improving your health, and living more sustainably and compassionately. This life-changing book will empower you to feel better and live better.”
Robert Ostfeld
“This powerful and practical four-step method provides readers with a GPS to health. We simply cannot afford to continue harming our bodies with food.”
Doug Lisle
"This book is an absolute jewel! In just a few days, you can feel a growing confidence and excitement as you follow these stepping stones to the life you deserve."
Arian Foster
"Forks Over Knives truly changed my life, and it also changed my entire perspective on eating habits. … I encourage everyone to try out the recipes in the book and be open-minded to all of its possibilities. If you have your health, you really have it all."
Sanjay Gupta
"The Forks Over Knives Plan is the prescription you need to live a long, healthy life.”
Rip Esselstyn
"The Forks Over Knives Plan is comprehensive, pragmatic, and beautifully simple. A big plant-strong thumbs up!"
Dr. T. Colin Campbell
"A smart, user-friendly ‘how-to’ book on using whole, plant-based foods.”
Michael Greger
“Yes, there’s overwhelming scientific evidence that a whole-food, plant-based diet can save your life, but how do you actually do it? That’s what The Forks Over Knives Plan is for!”
Suzy Amis Cameron and James Cameron
"Forks Over Knives changed our lives! Eating plant-based is not only good for your health…It is the one simple elegant thing that EVERYONE can do to help clean up the environment and create a better planet where our children and grandchildren can thrive.”
Rich Roll
“Eating plants revolutionized every aspect of my life for the better. It worked for me and I promise it will work for you too.So do yourself and your loved ones a favor and get this book!"
Dean Ornish
"Drs. Alona Pulde and Matthew Lederman are extraordinary pioneers, leaders, and healers who represent the future of medicine."
Caldwell B. Esselstyn
"Drs. Alona Pulde and Matthew Lederman have forged the bedrock foundation for successful plant-based nutrition in their Forks Over Knives Plan, which may reestablish a healthy America."
Lindsay Nixon
"Dive into a deeper understanding of how you can eat for health—complete with delicious whole-foods recipes!"
James F. Loomis
“Plant-based nutrition is now the most powerful medication I prescribe for my patients. The Forks Over Knives Plan is a much-needed resource that will help them transition to a whole-food, plant-based diet and truly re-take control of their health.”
Terry Mason
"Drs. Pulde and Lederman have written an easy-to-follow four-week prescription to better health. Get it, read it, do it."
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Product Details

  • ISBN-13: 9781476753294
  • Publisher: Touchstone
  • Publication date: 9/16/2014
  • Pages: 336
  • Sales rank: 17,107
  • Product dimensions: 9.20 (w) x 7.40 (h) x 1.20 (d)

Meet the Author

Alona Pulde, MD, is a family practitioner specializing in nutrition and lifestyle medicine. She developed the Lifestyle Change Program used for patients in the film Forks Over Knives and in her clinic, Transition To Health. She is the author of the book Keep It Simple, Keep It Whole: Your Guide to Optimum Health. Dr. Pulde joined Whole Foods Market in 2010 as a health and wellness medical expert.

Matthew Lederman, MD, is a board-certified Internal Medicine physician specializing in nutrition and lifestyle medicine. He has lectured for the eCornell T. Colin Campbell Certificate Program in Plant-Based Nutrition and appeared in the films Healing Cancer From the Inside Out and Forks Over Knives. With Dr. Pulde, he cofounded Transition To Health and coauthored Keep It Simple, Keep It Whole. Dr. Lederman joined Whole Foods Market in 2010 to help direct various health and wellness projects.

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Read an Excerpt

In the spring of 2009, we received a very interesting phone call. On the line was Brian Wendel, who said he was making a film on the power to prevent and treat chronic disease with a whole-food, plant-based diet. He turned to us because we were running our medical practice using this diet as a primary treatment. Brian wanted to show an audience how patients suffering from serious chronic conditions can, with relative ease and in a short time, turn around their difficult situations and achieve true health and vitality—just by eating well. Given our experience and training in lifestyle medicine, we were confident in this approach. We knew the power of this way of eating and were eager to help in whatever way we could to introduce its significant promise to a wide audience. And so without hesitation, we agreed. The film Forks Over Knives was released in theaters and on home video in 2011. The responses of audiences worldwide surpassed our best hopes for its reach and influence.

            The food-as-medicine concept is now reaching millions of people and the movement is growing stronger each day. The movement’s popularity is driven by one important factor: The lifestyle works! More and more people are learning that a diet based in fruits, vegetables, tubers, whole grains, and legumes intervene makes all the difference when it comes to achieving good health . . . and the word is spreading in a big way.

            Nearly five years after our involvement in the documentary, we are thrilled to have teamed up with Forks Over Knives again—this time to provide this four-week transition guide. In this book, we bring you the specifics of the Forks Over Knives philosophy and guide you through an A-to-Z transition so you can live the whole-food, plant-based way for a lifetime. Among other things, we detail what a whole-food, plant-based diet is and is not—and you’ll see that this means you will be living on food that is not only healthy, but also hearty and satisfying. We show you how to survive and thrive on the foods you love—like pancakes, burritos, mashed potatoes, and lasagna—and at the same time, get all the nutrition you need.

            People seek dietary changes for various reasons, whether it’s to become healthier, lose weight, improve athletic performance, or just feel better. Regardless of the reasons for wanting a change, you are probably looking for a better result than you are getting now. Many diets fail because they tend to be nothing more than variations of the Standard American Diet. That is, they basically require a reshuffling of the same animal-based foods—oftentimes in order to meet target goals for certain individual nutrients, such as protein, calcium, or omega-3. They also tend to follow similar principles, such as counting calories or even purchasing supplements from the diet’s author.

            On the other hand, when you adopt the Forks Over Knives way of living, you will be trying something completely different. You will not be eating for single nutrients, counting calories, or buying supplements from us. Instead, you will simply focus on eating the whole, plant-based foods you enjoy. Though the food you’ll eat is neither unfamiliar nor exotic, the composition of your plate of food will change substantially—so much so, in fact, that the lifestyle achieves something unlike anything else out there.

            The hallmark of the whole-food, plant-based lifestyle is its unique ability to prevent, halt, and even treat chronic illness, such as heart disease and type 2 diabetes. The changes it can bring to your life are often rapid and measurable.

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  • Anonymous

    Posted September 16, 2014

    I Also Recommend:

    I thought I would learn something new. I didn't. So I listed boo

    I thought I would learn something new. I didn't. So I listed books that you will better off spending your money on. Either I or my friends and family have used them and guess what they actually worked. Good luck. Losing weight is a struggle and we are all in this together.

    1 out of 8 people found this review helpful.

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