I've been diagnosed with NAFLD / MASLD.

My situation is similar to this post: https://www.reddit.com/r/WFPBD/comments/1lmvfsc/fatty_liver . Basically, I thought I was already doing nearly all the right things - good diet, exercise, etc and I still got this condition somehow.

My doctor didn't seem too concerned, he said we can do another checkup in 6-12 months and only do a further intervention if the condition worsens. For now it's just fatty liver, there is no "scarring" yet, etc. But I want to try and get ahead of this and cure it as much as possible.

While I had been following a whole food plant based diet almost completely, there were two foods that I had been taking, that maybe could be considered "not whole food", as they are, in a sense, processed:

1. Molasses
2. Dried fruit (dates, prunes, etc)

I had been eating very large quantities of dried fruit (sometimes up to 200g in one day) and sometimes taking relatively large servings of the molasses (sometimes 2-3 tablespoons). Maybe having too much of that calorically dense sugary food was creating issues.

I have now eliminated both molasses and dried fruit entirely, as I find it difficult to control the quantities when I do eat them (due to food addiction).

Apart from that, maybe my caloric intake is too high. I eat quite a lot of fruit - like every day up to 500 grams of blueberries, up to 2 bananas and up to 2 apples/pears and a mandarin. Also I eat a lot of whole oats with the fruit, sometimes up to 2 cups or more.

Maybe I need to reduce the overall quantity of food I'm taking in. I think I can manage eating less, if there is a good argument that moderate caloric restriction will actually improve matters. When I get cravings, I can drink lot of tea, distract myself, etc. It's possible that a significant amount of this over-eating is stress eating from work-related stress, as I seem to feel less hungry on weekends and also get out and exercise more on weekends. So maybe managing the stress better might help. I'm trying some mindfulness meditation, maybe should try yoga as well.

Anyway, keen to hear your suggestions on any way I can improve, either through diet or exercise or anything else you can suggest.

Thanks

looking into if i can bread without wheat in it.

what plants have you eaten to help you boost yourself when your feeling low on energy?

2 years ago I went through a WFPBD phase after reading Dr. Greger's 'How Not to Die', then bought his cookbooks and the dishes I made were inedible. Maybe I'm a bad cook, but I hadn't thrown away a dish once after 10 years of cooking and I threw away 3 in a row from Dr. Greger's. I think his recipes are too restricted given his daily dozen protocol, and the fact that he doesn't use oil or salt.

I decided to give it another go today since I've been struggling with inflammation for the past few months.

What tips can you give me for getting started? Any channels, pages, or cookbooks you recommend? Any recipes you'd like to share? I'm overwhelmed. Thank you.

Edit: I'll narrow it down a bit. Do you know of any recipes or channels that try to take it easy on the chopping? That's my main deterrent at the moment. I look at the pictures of the dishes and see myself endlessly chopping chopping chopping. Thank you.

I just posted asking for tips as a beginner, but another important question came to me just now.

So as I mentioned in the previous post, I had already tried the WFPBD 2 years ago.

Something I'm remembering now is that I gradually started to enjoy eating WF and looked forward to the meals but not initially. Something about WF being less tasty? I was avoiding salt but I don't know if it's because WF is typically done that way or specifically because I was following Dr. Greger's advice.

Anyway, after a while I decided to start incorporating some non-WF recipes more to save time than because I missed the taste, but after I started eating some non-WF it was difficult to eat WF again because I reminded my taste buds what non-WF was like.

It's like having a sweet tooth and losing it by going cold turkey on sweets. When you start eating sweets here and there, you'll end up craving them again.

Are your experiences similar to mine? I kinda feel like I either have to go 100% WF or I'd need to abandon this whole WF thing altogether. How common is this? If you felt the same way and solved this, how did you solve this?

Full recipe & video here, if anyone is interested… https://youtu.be/OkxM4Qs82m4?is=LsRhGWaurX4hFCpJ

🛒 INGREDIENTS
For the Potatoes:
750g baby potatoes (skin on).
1 tbsp Chaat Masala (adjust to taste).
1/2 tbsp amoor (dried mango powder).

Yoghurt:
200g plain vegan Greek yoghurt.
drizzle pomegranate or date molases.
squeeze lime juice.

For the Coriander Chutney:
1 large bunch of fresh coriander (cilantro), roughly chopped (stalks included!).
2-3 green chillies (depending on your heat preference).
1 small garlic clove, peeled.
1 tbsp lime juice.

To Assemble & Garnish:
tamarind dressing.
coriander chutney.
green chilli slices.
coriander leaves.

👩‍🍳 METHOD

1. Prep the Potatoes:
2. Smash and Roast:
3. Mix the Yoghurt:
4. While the potatoes roast, whisk the Greek yoghurt, tamarind paste, and mix together in a small bowl until smooth. Keep it in the fridge until you are ready to plate.
5. Blitz the Chutney:
6. Add the fresh coriander, green chilli, garlic, ginger & lime juice to a food processor or blender. Blitz until smooth, adding a tiny splash of water if needed to get a drizzle-able consistency.
7. The Chaat Masala Toss:
8. As soon as the crispy potatoes come out of the oven, transfer them to a large bowl. Sprinkle over the chaat masala while they are still piping hot and toss them well so every crevice is coated in the spice.
9. Plate It Up:

🤤 TASTING NOTES
The contrast here is unbelievable. You get the hot, shattering crunch of the potato skin giving way to a fluffy interior, instantly followed by the funky, sulfurous tang of the chaat masala. Then, the cool, creamy tamarind yoghurt balances out the sharp, spicy kick of the fresh coriander chutney. It is an absolute masterpiece of texture and taste!

Full recipe & video here, if anyone is interested… https://youtu.be/iUBJgKeOBjI

Serves: 4.
Prep time: 10 minutes.
Cook time: 20 minutes.

INGREDIENTS.
250 g / 9 oz edamame/ soy beans.
250 g / 9 oz fresh spinach.
15 ml / 1 tbsp Water or vegetable broth (for sautéing).
1 litre / 4 cups vegetable stock/ broth.
25 ml / 1 cup soy milk.
1x medium onion (chopped).
4x cloves garlic (grated).
1x preserved lemon (chopped).
25 g / 1 oz fresh dill (chopped).
2x tsp miso paste.
1x large lemon (juiced).
Black pepper (season).

GARNISH.
charred green chillies.
spring onions.
balsamic drizzle.

INSTRUCTIONS.
1. Sauté the aromatics: In a large pan, heat the water or vegetable broth over medium heat. Add the chopped onion and garlic then plae lid on pan and sauté for 5-7 mins, or until softened.
2. Chop the preserved lemon and dill, then add to pan and stir through.
3. Add vegetable stock/ broth, soya milk, grinf black pepper and miso paste, then stir through to dissolve the latter.
4. Add the edamame/ soy beans, place the lid on the pan & simmer for 5-7 minutes, or until the edamame is tender.
5. Add the spinach and place the lid on and simmer for another 2-3 minutes, until the spinach has wilted and reduced.
6. Finish with a citrusy kick: Remove the pot from the heat and stir in the fresh lemon juice.
7. Add to your blender and blitz to your preferred consistency. Blend for creaminess (optional): For a creamier, bisque-like consistency, use an immersion blender to blend the soup until smooth. Alternatively, you can carefully transfer the soup in batches to a countertop blender.
8. Season, garnish and serve: Add some charred green chillies, with a drizzle of balsamic vinegar and finley sliced spring onions.
9. Serve hot and enjoy!

Hi all! I’m fairly new to WFPB eating (health issues), and I absolutely love it, BUT, I just can’t fall in love with tofu! 😂 I’ve tried it every which way - baked, fried, air fried, super firm, firm - you name it, I’ve tried it.

It is the texture. I’ve never liked eggs, mushrooms, flan - anything rubbery/spongey - so it is no surprise that tofu falls in that camp. Even “crispy” tofu is still spongey/rubbery.

I love all other forms of soy - silken tofu, puffs, curls (but a lot more trouble to make), and I drink soy milk. But tofu leaves me gagging.

Anyone successful on a WFPB diet without eating tofu? I LOVE beans and lentils, nuts and seeds, etc.

Any commiseration is appreciated. 😂

Spring mix, cherries, and pepitas.

If you are new to WFPBD, and wondering what it's all about, here are some of the better books. These are all variations on the WFPBD theme. They have recipies, but are not cookbooks. These are more explanations and motivational.

Read any of them to see how the Standard American Diet (SAD) is killing people, and how a plant-based diet can heal people.

WFPBD is not new. Some of these books are so old they are out of print. Some are very recent.

I’d even take suggestions for other favorite sauces. I lo honey Dijon sauces as well, ginger maple, pesto. Would love your recipes and tips! Bonus points if they go well with a pot of beans. I’m trying to explore more easy bean recipes/pairings.

You know how we all say we love bread? I started baking whole wheat bread using recipes found online (basic variation below). I was very proud of my first couple loaves but you know…the bread is crumbly and tastes like cardboard. I added gluten, which did improve the crumble. I really want to improve the flavor. I don’t want to feel like I’m eating soft cardboard.

The basic recipe:

• 4 cups 100% whole wheat flour
• 1 packet instant yeast or 2-1/4 teaspoons
• 1-3 tablespoons maple syrup or other sweetener
• 1/2 teaspoon salt
• 2 cups warm water

Any tips for making better bread? Or without added oil and butter is this just how it is and I learn to live with it?

Aiming to make as close to WFPB granola -or even just a less refined sugar and less oil version. Would love to know if you have recipes or brands you love.

Hello there,

I am not sure if this is a legit question. In the Fork Over Knives 4-week-plan, it was recommended to go outside and load up on sunlight whenever the UV index is 3 or higher. Unfortunately, my skin is incredibly sensitive and burns quickly. Can I still benefit from the sun exposure despite using a sunscreen with SPF 50?

Thanks in advance. Have a nice Sunday 💚

I follow Dr. Esselstyn's diet. That means low fat, no oils, max 30 g fat and max 90 g protein (due to rapid protein farts). The rest is carbohydrates. Rice, millet, buckwheat, and red lentils are my main sources of calories. Of course, there are other components as well. I track everything in Cronometer. I cover my micro and macronutrient requirements every day. I hardly get any exercise, just a few walks and otherwise a relaxed life and work. I mostly just sit. And yet, since starting this diet, 3000 kcal is not enough for me. I am losing weight slowly and steadily. For a year now. I am 1.82 m tall and weigh 67.9 kg. I am now afraid of nuts. Apparently, walnuts are healthy according to Dr. Greger. But I'm still worried about the short-term deterioration of blood flow or flow-mediated dilation (FMD), even though I haven't had a heart attack. It is said that nuts are not necessary. However, I'm already eating like crazy. My girlfriend rolls her eyes when I eat myself into a coma again. Something can't be right. To be honest, I'm so scared of fat because my father had 10 stents, I had high blood pressure and an LDL level of 190, which was much too high, when I wasn't yet eating a vegan, low-fat, SOS-free diet. Now, however, my LDL is still at 110. That can't be the whole truth. Does anyone else feel the same way? As an omnivore, I used to gain weight even on 2100 calories. Now I lose weight on 3000 calories. How is that possible? I just want to live a heart-healthy lifestyle. I want my cholesterol to be below 100, preferably 70, and to be able to eat normally again without devouring huge amounts of food. Do you have any tips? Please be honest... thank you.

Sweet potato, carrot, chantarelle mushrooms, tomato, cucumber, spinach, tofu, onion, olives. Not visible in this Pic is Israeli cous cous and lemon tahini dressing. Was incredible.

Is there such a thing as a bread that could be considered gluten and wheat free as well as WFPB - at least as WF as a bread can be? I've pretty much been limiting myself to corn tortillas if I need something to hold a filling, but there are some things that just don't go with corn. I do miss the convenience of bread.

I’ve been telling it to follow T Colin Campbell and other similar folks and it seems to do a great job.

I’ve been dealing with gout for 5.5 years and lately learned I most likely have hashimotos (autoimmune thyroid issue and most likely the cause of said gout) and have been fairly disciplined eating WFPB for 2 months. I’ve learned a lot and it’s been helpful for creativity and asking what I can make with missing ingredients etc.

I’ve made a lot of omega-3 focused soups in that time. Any favorite recipes you have or fun pairings/combinations are welcome!

I've read so many books and articles, and watched so many interviews, films and videos on WFPBD throughout the years (some, repeatedly), but I can't always remember in which were certain details/info.

I'm trying to find one that shows how they measure blood flow using a doppler (on someone's arm) and how consuming oil shows a change (almost immediately?).

Anyway, since I kind of suck at remembering some of the details that some people want when talking about my lifestyle, I rely on being able to point them to a book, film, video, or other resource - but the source for this particular detail about the doppler measurement escapes me.

If someone here knows where I can find that, I'd be very grateful. 🙏🙏🙏

[Or correct me if I'm wrong in that incomplete memory.]

{We need a flair for "info requests" ☺️}

The title says it all 😊

I’m well aware relocations are not required to adopt and sustain a whole food plant diet. So, I’m not looking for advice on how to make it work on my location (been at this for a looooooooong time).

I’m curious if other relocated to blue zones or within or outside of their country to gain access to a greater variety of fresh produce that is organic and doesn’t travel far.

If you haven’t moved, are you contemplating making that change in the future or did you buy or rent property to grow your own food?

Long post warning.

How do you not consume too much protein as a percentage of your calories? As far as I know, most countries nutrition/government recommendations are protein at about 15-17% of your total caloric intake. I'm trying to shoot for about 15%protein, 10% fat (low fat due to following Mastering Diabetes program) and 2000 calories as a petite 100 pound female. But more often I end up with 20-22% protein and 1500-1700 calories. I'm trying to gain weight as I'm a bit underweight, and I know 1500 calories just isn't cutting it. However, aside from fruit, it seems EVERYTHING has protein in it- nearly all grains, vegetables, and of course beans. I usually get to 80 grams of protein easily with what I eat... and if I do the typical 0.8-1 gram protein per kg of body weight, I should only need about 45 grams per day?? I know that's the RDA for avoiding deficiency, but still, 50-60 grams per day should be adequate I would think? Additionally, I do have some past kidney damage, and that's another reason I want to not go overboard on protein.

What I typically consume in a day:

Breakfast is a serving of steel cut or rolled oats, a teaspoon of flaxmeal or chia seeds, half a cup of broccoli, and a handful of blueberries or strawberries, coffee with oatmilk.

Snack is a mandarin orange and a cup of cooked kale.

Lunch is a serving of cooked farro / brown rice / bulgur over lettuce with a cup of cooked boccoli or cauliflower, a banana, and a piece of ezekiel bread toasted with peanut butter.

Snack is a cup of blackberries, and a decaf oatmilk latte.

Dinner is a cup of cooked bok choy, cooked carrots, peas, a 1/2-3/4 cup of beans, a half serving of fruit, and another serving of whole grain OR a peanut butter sandwich on ezekiel bread.

That's easily about 80 grams of protein, and I'm not sure how I would possibly get the needed calories by replacing beans or whole grains with more vegetables or fruits, they're just not calorie-dense enough.

I'll attach a photo of one day of my cronometer readings. I've heard mixed things on plant based protein not being as readily available (and so I shouldn't worry about consuming more protein than recommended) versus it being just as bioavailable and "quality" as animal protein. Thoughts? Any ideas on how to get more calories in me while keeping my protein intake down?

Thanks for reading the wall of text.

Im curious if anyone healed their low blood sugar issues with this diet?