How to Get Enough Calories on Plant Based Diet | Mastering Diabetes | Cyrrus Khambatta

Can you eat more calories on a plant-based diet? Yes, you can. And it's not that hard. Take it from Cyrus Khambatta if you need some health coaching. He's got a couple of strategies for you if you're concerned about calorie intake on a low fat whole food plant-based nutrition.

Just a quick review: To help you transition to a low fat whole food plant-based diet the easy way, Mastering Diabetes created a three-part system to help you easily identify which foods to eat in abundance, which foods to minimize, and which foods to remove completely. And it's called the green light, yellow light, red light system. As you may have guessed by now, the green light category houses the foods that you would want to consume in abundance. These foods are the most nutrient-dense foods packed with all three macronutrients, as well as vitamins, minerals, antioxidants, water, fiber, and phytochemicals.

Now many are aware that vegetables don't provide much calories. So what does Cyrus recommends based on the green light foods? Find out in this video.

Just a sidenote: Maybe you want to hear from @thevegansolution on how to get enough calories as a vegan diet, but here you are. Enjoy the resources.

Cyrus Khambatta, PhD Nutritional Biochemistry and Robby Barbaro, MPH of @masteringdiabetes have teamed up to make sure people living with all forms of diabetes can optimize their diet and exercise habits to feel great, look amazing, and minimize the risk of long term complications.

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Mastering Diabetes
Cyrus Khambatta, PhD
Robby Barbaro, MPH
Diabetes Nutrition and Fitness Coaches

[shawnbelcher]

Using the Mastering Diabetes approach as a type 1 diabetic I have dropped my Lantus (long acting insulin) from 18 to 13 units in a week and I think I will still have to keep lowering it. Insulin/carb ratio is also improving dramatically. I eat a lot of oats, fruit, rice, beans, potatoes for calories. I eat about 3000 calories a day and that keeps me at an athletic 195 lbs. The negative comments are from people who have not tried it or are not consistent. I was not consistent with it for a while and had a lot of ups and downs. Buy the book, follow the principles and change your life! It’s better to be a little uncomfortable now changing eating habits than very sick later on in life with serious health issues. Eating whole food plant based is obviously not a gimmick. Thank you to everyone at Mastering Diabetes!

[philunderhill]

This is definitely the main issue for me (T1D) - even packing in the most energy dense foods to increase calorie count i find the sheer volume of food too much to get anywhere close to my calories burned

[Anna-mcll]

I’m underweight and I’ve been struggling to gain weight for years now… One thing which bothers me a lot is the fact that everyone recommends to do intermittent fasting (16:8). The problem however is that I don’t manage to eat enough within only 8 or even 10 hours (I usually need about 11-11, 5 hours). I’m also afraid to mix fruits and grains. What would you recommend me to do? I would honestly appreciate your advice! Many thanks!

[eybtfsn]

Love the educational videos. I’m not diabetic or pre-diabetic but find the nutritional information helpful. On another note, where can we pitch in to help Cyrrus get better internet?

[dj-feck]

Easy, eat more grains, legumes, potatoes, or higher calorie fruits like dates. Breads are great if they are vegan and oil free without preservstives or other bad chemical ingredients.

[donniemoder]

Practically nobody worries about getting enough calories on a WFPB diet. I am pretty baffled that such a question is even asked. I guess a type 1 diabetic would have that question because they don't have the insulin to get carbs energy.

[KarmicWealth]

Does Ezekiel bread count as processed food? Or whole food?

[doctork]

It’s very, very easy. High calorie density foods.

[maryannelizabeth]

If I increase my food intake to higher calorie dense foods, won't it make my blood sugar go up, up??

[generaljane]

If you listen to these guys, you are going to make your diabetes worse.

[StickersGo]

take a good look at these two and ask yourself, would you trust these with your health? don't be a fool.

[flor.]

Cool so all you do is eating just to get by