Hi Cathy, I am so happy to have found your blog; your recipes are amazing! I am 42 years old, and went vegan three years ago when I decided I didn’t want to put any more crap into my body.
I started reading articles, studies, web pages and books about the negative effects of animal protein in the body, and the more I learned, the more sense it all made to me. For example, why do we think that if we eat animals that have antibiotics and hormones in their systems, we will not have them in ours? It just made sense that my body has its own hormonal balance and I don’t do it any good by adding more hormones.
At that time, all I knew was that I desperately needed to clean out my body and start fresh. I did slowly start to get healthier, having eliminated the animal foods, but I still ate lots of seeds and nuts, and avocados, and some packaged foods, and I started to put on weight. I was always tired even though I sold it that I was a happy and healthy vegan. After two years of not feeling healthy and happy, I realized I had put on almost ten pounds.
But I was vegan: I was eating lots of veggies and fruits, I cooked every day, and I had given up sugar. Then I decided to go raw vegan, since I was struggling with my weight, and thought that going raw would help (I saw lots of skinny people who followed a raw food diet, and I wanted to be one of them).
I ate raw fruits, veggies, seeds and nuts (lots of seeds and nuts, as I was starving all the time). I actually ran my first marathon on raw food, but still didn’t lose weight. After the marathon I went back to cooked vegan food, and because I still couldn’t lose weight, I decided to ditch grains. This idea came from my childhood, when everybody was telling me the only way you could lose weight was by skipping carbs. But there was still no weight loss.
After three weeks, I had had enough. Here I was, running a lot, eating vegan and not losing the weight. I mean 123 pounds was not a lot, but at 5’2” tall, I wanted to lose about ten pounds. I decided to add whole grains back into my diet after coming across Dr. McDougall’s website. What he said immediately made so much sense: that regularly consuming high-fat, high-calorie plant foods (and overly processed foods) would stall weight loss. So I ditched my daily handful of nuts and seeds, olive oil and avocado.
Then a miracle happened: After two and a half years of being vegan, I started losing weight. In four months I went from 123 to 110 pounds. I couldn’t believe how much of a difference it made to ditch the high-fat plant foods from my diet.
Now my lifestyle is a simple, whole-foods, low-fat vegan one. I eat mostly whole-grains (quinoa, brown rice), baked sweet potato, veggies, fruits, and lots of beans and lentils. I prepare a breakfast of oatmeal cooked in water with fresh fruit. I only steam, bake, grill or boil veggies, or I eat them raw. I love beans; I make them in every form I can think of, including hummus with garbanzo beans, but with no tahini at all (I just add a little extra water and it is as creamy as it would be with the high-fat tahini).
I am so happy to just have a clean, simple plate of low-fat food with no added oil. It took me almost three years to get here, but it was worth it! I will surely stick with this diet. It just gives me so much energy, and for the first time in my life I love the way I feel and look.
I just wanted to share this with you, because you are the only blogger that eats the same way I do. I read other blogs, but even though they are vegan, their recipes do not line up with the way I eat now. I love your simple foods. Thank you for reading my story, but most importantly, thank you for living a life that is so inspiring.
—Ildiko (Dallas, Texas)
BobB
Great to read - keeping it simple. Cathy Fisher's suggestions and recipes are straight-up good.
Cathy
Aw, thanks Bob! 🙂
Cheryl
Great story, I have been struggling as well but really realize that leaving out oil and animal products makes a huge difference in your weight loss! I'm finally back on track and losing again as well! Kathy thank you for all the terrific recipes I love them I'm still trying out new ones each and every day!
Susan Hignight
I love this story! Thanks for sharing it, Ildiko and Cathy!
Will Kriski
McDougall for the win!
tui
Wow I am the hugest meat eater and I found this very inspiring
iamciane
I'm not sure if you needed to ditch the nuts and seeds and avocado, or if it was just eliminating oil that did the trick. Since you did them all together, it's hard to tell what their impact might really be. And then, of course, were the nuts raw or roasted, unsalted or lightly salted, etc.? And the same for the seeds.
I do think that unprocessed is the key and that we all need to rethink the way things have always been done. As a society, we love to eat out, but don't pay attention to the high sodium and oil. I can ask for no sodium, but ask for something to be cooked in water instead of oil!
I do find your story inspirational and it reenforces what a difference one small thing (such as eliminating oil) can make.
Congrats on the healthier, happier you!
Amanda Shaw Williams
Congrats to you! My path was similar to yours. I too gave up oils (I still eat nuts and seeds) and lost 10 more pounds. I was stunned that oil made that much difference. I haven't missed it, and I don't mind asking for veggies cooked in water instead of oil in a restaurant. Good job.
Linda Davolt
Thanks for sharing, I have the same struggle. You give me ideas to try & hope
Ildiko
Thank you very much for the responses!
Jennifer
Ildiko, sigh thanks so much for this testimony. You don't even know how deeply this resonates with me. Thank you!! I've been vegan for a bit now and been on and off with oil. Now trying to get back to not having it. & woah how timely. I recently got into the rave of hummus and just went out today to buy chick peas, to make it and sesame seeds actually for the tahini. I'll know to skip that part now, if you say it comes out just as creamy without tahini. But please 2 questions. So i intended on having it as a spread on a wrap (organic wrap with quinoa, with fillings in it (red cabbage, onion, spinach, rice etc). Now are these wraps, and bread etc advisable to be having? Still not too clear on that even after I read starch solution. Do you have bread & wraps? & if not, what do you take hummus with then? & 2nd major question, how about pastas? I see you mentioned you take whole grains like quinoa and brown rice etc. So pastas that are made from brown rice flour, or things like that, is that fine as well? Or like McDougall had said, if one wants to lose weight i guess more rapidly they should stay away from flour? Please help out! I'd greatly appreciate a response please. Trying to figure out what works for me and set a timetable I can work with and be consistent so I can finally see results. If you don't mind sharing a timetable you use to, that would be amazing. But that might be too much to ask for. Please if you could let me know at the least, about the bread/wrap question, as well as pasta, that will suffice. Thanks so much! Looking forward to hearing from you.
Cathy
Hi Jennifer, you might want to avoid breads/wraps if you are trying to lose weight, then add them in as "once in a while" things later. Pasta too is a once in a while thing. Both are processed, so make it harder to lose weight, and aren't as healthful as whole foods.
Jennifer
Thank you sooo muh for the response Cathy!! This is what Im unsure of actually. I know whole grains are good like brown rice as many suggest but say maybe one can cut down on flour if they're trying to lose weight. Does this just mean the conventional flour? Because I see pasta or wraps that are made from brown rice flour. Isn't that just brown rice grounded? Same as oat meal flour? That's just oat meal grounded right? Or is it the fact that it's grounded that's not good for the system. As in because it's ground that makes it processed is what you're saying right? Sorry for going back and forth. Just really trying to understand this and get it clear.
Cathy
Yes, when grains are ground into flour it's easy to overeat them; we don't become full as quickly. If you're serious about losing weight, I would avoid processed grains of any kind for a while. The weight loss will happen faster and it will help you see more clearly which foods cause the weight to accumulate. 🙂
Jennifer
Also, does that also include not taking almond milk? Sorry for the bombarding of questions. Very eager to seek out what works and follow through. Thanks once more for the insight.
Cathy
Almond milk is fine as a condiment (as opposed to drinking glasses of it, since it's pretty high fat). 🙂
Jennifer
Ah, I see. Okay, gotcha! Thanks soooo very much Cathy 🙂 I appreciate it!!
Michelle
I just came across your website from a recipe I found on Pinterest. I just recently began this new lifestyle of the no oil, no animal protein and all plant based. I can't wait browse your recipes for inspiration. Loved reading your story as it was exactly like mine.
Tiffany
I love this site!! As I'm allergic to dairy, wheat and corn, it was easy to give to processed foods for me because I didn't like living with the side-effects of eating those foods just moments after ingesting them. But it wasn't enough for me. With my background in nutrition and wellness, I just didn't feel comfortable eating certain animal products and it also made an impact on my weight loss efforts when I ditched the oils. I occasionally used unrefined organic coconut oil if I want a treat to my veggies and I have not given up any nuts or seeds or avocados and lost 44 lbs. I can't wait to keep following this site!!
Cathy
Thanks Tiffany! 🙂 Welcome!
Gira Bhakta
Great story, Ildiko! Thanks for sharing! I have stopped using oil in my home cooking, and it was really hard at first. I had loved the way veggies & potatoes tasted when roasted or sauteed in oil, but I learned to get used to it. Now find restaurant food to be extremely greasy, whereas I had never noticed before. I have had the same experience with salt and sugar. Restaurant food is not as appetizing to me as it once was, so that is helping me cook at home more AND save money!
Thanks Cathy for sharing your wonderful recipes!
Wendy
What a great story. I agree! Love Cathy's recipes too.
Carmen
I am happy to have stumbled upon this blog today. I have been plant based for over a year and it has been almost 5 months since baking and cooking with no added oils. I'm looking forward to trying out these recipes. I love to cook and bake and these recipes are right up my alley. Thanks for sharing your story with all of us. I don't have a problem dropping the added oils but the avocado and nuts is one that is "slowly" moving out of my life! I also joined your fb page and look forward to daily / weekly posts!!
Cathy
welcome! 😉
JCB
After giving up oil and processed vegan food, I lost so much weight, I looked anorexic. I make sure to eat some avacado at least a couple of times a week and add seeds or nuts to salads daily and am able to maintain 110 to 115 lbs at 5' 8" height, eating as much as I like of all plant based whole foods.
Karen Harrison Neal
Hi,
just wondering what you eat daily? I am so trying to loose weight on raw vegan but am really struggling...thanks for any info you can give me 🙂
Cathy
Hi Karen, check out My Meals page and my Facebook page to see loads of photos of what I eat on a daily basis. Raw diets are often heavy in nuts/seeds and oils, so if you're eating those, that may be why you are not seeing change in your weight. I eat raw and cooked foods, and eat no oil, and go light on high-calorie foods (nuts, seeds, avo, pasta, breads, etc.). I eat lots of beans and potatoes/yams to fill me up. You may find Dr. McDougall's Maximum Weight Loss book helpful; it really spells out the foods that keep us from losing weight. Another great book is The Pleasure Trap, which discusses why it's so hard to change how we eat. 🙂
Cathy Switzer
HI Cathy, your Facebook link is broken. Where can I find you on if? Thank you for the "Real Food" recipes!
Cathy
Hi Cathy, here is the link to FB: https://www.facebook.com/StraightUpFood Please let me know where the link is not working and I'll fix it. Thanks! 🙂
JR
Your story is similar to mine, Cathy. I went full on vegan about three years ago and though I wasn't eating a lot of processed foods, I was adding too many "healthy" oils, avocados, and nuts to my meals. Plus, I was eating too much of everything. I also gained weight and felt tired and sluggish. I was committed to being a vegan for all the reasons one becomes a vegan, however, and didn't want to give up. My husband kept chalking up my weight gain to my age (49) but I wasn't buying it. I did find Dr. McDougall through the FOK film, and began following his advice about a year into being a vegan, and wasn't able to lose any weight following his advice.
I've found that cutting the oils plus the calorie intake (portions) is essential. Dr. McD tells everyone they can eat as much as they want as long as they don't add oils, but that just isn't really the case if you want to lose weight. I still have weight to lose and am happy to have this and other sites as resources for great, healthy plant-based recipe ideas.
MarthaLA
Try searching drmcdougall.com for 'maximum weight loss'.
Crystal Carol
I like Ildiko's recommendation to keep it simple. I can get very "creative" with my low fat plant-based diet and then often find myself nibbling too much delicious but healthy non-oily food. Tonight i made a dish that combined black lentils, bulgur and onion topping (mejadara). It was good but for some reason I was not happy until I reaized that when I don't combine the beans and the grain in one dish but place them separately on the plate I am much happier: I get 2 dishes with different tastes and textures and that is simpler and more interesting on the plate for me.
Becoming plant based at the age of 68 was the best thing I ever did for my (and my husband's) health and 5 years down the line I am still learning new things.
Cathy
Thanks Crystal! 😉
Martine Lille
I just discovered your site and I love it! Thank you for giving me the courage to continue on my vegan path. I began my journey June 15th and haven't lost much weight to date. I was beginning to get discouraged but people like you make me that much more sure that I am on the right path. I am beginning to feel better and some of my arthritis and IBS problems are diminishing. I am definitely not like most people who purport to have lost tons of weight and all health problems gone within weeks if not months. You are an inspiration and again thanks so much.
Cathy
Welcome Martine! That's great that you are seeing progress; it does take time and continual learning and tweaking of the diet. If you haven't already explored Dr. McDougall's website, you might also find that interesting and helpful. Thanks for your note. 🙂
Sarah
Wow! All I can say is Wow! I feel like I just read my own story (minus the final success at the end)! I'm 44 5'3" and my goal weight is 10-112 lbs! I became vegan almost 4 years ago after losing both my parents to cancer. My research on health and disease prevention brought me here. I love being vegan, but I too have struggled with my weight! I eat mostly plant based, very little processed foods, but the weight hasn't budged! I'm also a runner and have been so frustrated that despite all my efforts, my weight has crept up also to 123-125 lbs! It's crazy how similar our stories are! I was starting to think it was my age. I was feeling like just accepting my weight and moving on. Then I thought, hey, maybe I should give this fat free vegan thing a try. I just came across this blog and read your story! I'm sooo inspired and motivated now! Thank you for sharing your story Ildiko! And Thank you Cathy for your blog! I can't wait to dive in and see where it takes me!
Ps. I have just started reading Dr. McDougall's Maximum Weight Loss!
Cathy
Thanks Sarah! You will enjoy that book, it makes things very clear. 🙂
Kim Rentz
Joel Furham who wrote Eat to Live is another advocate for eating unprocessed foods and no oil. I haven't been able to find anyone else who follows this protocol until a friend of mine posted Cathy's blog on FB on why we shouldn't be eating any oils. Score! I love her blog and website and having another go to place for new recipes! I hope Cathy will come out with a cookbook. Thanks so much for keeping it real and simple!
Cathy
Hi Kim, the cookbook will be out in summer 2016; subscribe to the mailing list to hear about it. 🙂
VeganRican
Wow, do I feel blessed to have found your blog today. I have been on and off vegan for years, and at 45, am finally DETERMINED to commit for good! I already learned that low fat, whole foods vegan, needs to be my focus, but HOW to make this work is where I need support. I will be stalking this blog for sure. Thank you for sharing, and please, please, keep posting easy, simple, and yummy recipes. I'm sure I'm not the only one who needs all the help she can get!
Cathy
Thanks for the comment! Welcome. 🙂
Mary
I also just came across this website. I have been trying to follow Dr. Esselstyns diet, and have been off and on. I always feel much better when I'm on. I found that so many vegan recipes had cumin in them - and although I love it, I was getting tired of the flavour. I made the beefless stew tonight and fell in love-it was gorgeous and very satisfying. I'm going to try it with the spices/herbs I used to use in my traditional beef stew - I call it my Scarborough Fair stew after the song because it has parsley, sage, rosemary and thyme - and a bay leaf. I didn't have a problem with giving up oil - but I truly struggle with my love of salt. I don't over do it, but would love to wean myself off. I love tamari and make homemade chinese vegan dumplings which are delicious and a favourite comfort food - but I eat too many of them and feel puffy for at least a day after I indulge.
Your recipes are going to be so helpful! After losing three family members in 14 months (Alzheimers, cancer and massive sudden heart attack - it's time to take control. You really are what you eat. Your site is so inspirational. Thanks!
Cathy
Hi Mary, and thank you for your great comment! 🙂 Welcome!
Emma
Hi Cathy,
I have been vegan for 6 months now and having the same difficulties - plus I am 5'2 and weight 123 pounds and was literally telling my friend 5 mins before I read your article that I wanted to lose 5kg (11 pounds). It was like I was meant to read this... I think avocado and firm tofu are my biggest downfall - I love the stuff but think I need to cut back.. Can I ask you, what do you recommend for the maximum fat intake per day?
Thanks so much 🙂
Emma
Cathy
Hi Emma, I go by what Dr. McDougall recommends, around 10%. You might look into his Maximum Weight Loss book. 🙂
Rachel
Hi, Ive been vegan for a month now, and started the starch solution diet about 4 days ago. Ive been almost fat free for the past 4 days, and was wondering... About how many calories did you eat to lose weight? Ive read other blogs that say calories still matter, while others say that if you are HCLF, then you will start losing weight. Were you still in quite a deficit when you lost weight?
Cathy
Hi Rachel, read this thread and this thread by Jeff Novick. It should answer your question about how much to eat/calorie density. 🙂
Rayanne
I agree that this website is top notch for keeping healthy and cooking healthy food on a regular basis. You just don't get the temptations here for the off-plan and higher fat foods like you find at other websites, and Cathy's recipes are so delicious. I lost 7 pounds without even trying just by making Cathy's easy dinners and meals that she features on her Facebook page and that dropped me into the lowest BMI I've been in my entire life. I love the broccoli sauce! 🙂
Congratulations on your great success!
Cathy
Thanks Rayanne! 😉
George Fernandez
It’s really helfull………… I really like this page so much, so better to keep on posting! Thanks…
vegan dessert recipes
Tammy
I will be plant based 2 yrs in January. I have also been struggling with my weight. I have cut out most oil, but I love chickpea salad. However I use vegan mayo which has oil. I once used tofu mayo but I prefer not to use soy. Do you have any ideas How I can make this and keep similar taste but without oil? I use only about a quarter cup of mayo and add some pickle juice to thin it more. Then 1 can chickpeas, 1/2 onion, 2 celery sticks and about 5-6 sweet pickles, and a dash of black salt.
Cathy
Tammy, look at the dressings for my Caesary Salad, potato salad, or tuno salad; any would work great and none have oil. 🙂
Jenell
Hi there Cathy, I love your website and agree with most all these previous comments about the beauty of simplicity on here! I know I have asked before, but was inparticularly curious about one thing. Ildiko could respond back as well as you with thoughts on this topic: Hormone balance in women. I have read Dr. McDougall's books THe Maximum Weight Loss, The Starch Solution, the one on women's health, all talking about the health benefits and weight loss that can be achieved through not having any oil, and few to no nuts or seeds in the diet. Some of those benefits described were hormonal balance, the clearing up of the complexion and reduced acne, more regular and less heavy menstrual cycles, etc. I have been following these programs for about 4 months now and am thankful to have been able to lose about 11 pounds as well. My complexion has not cleared up; I feel like it has gotten slightly worse especially around my cycle time, thats when the hormonal kind of acne flairs up 🙁 I know you can't believe everything you hear and see on the internet, hence the reason I'm asking for your advise. I'm getting kind of confused with all that I'm seeing that in order for a women to have her hormones be balanced she needs to have a good amount of fat in her diet- which would definitely include those nuts and seeds that I gave up to lose the weight. There are so many conflicting arguments that some people do better with more fat, whereas others do better with less/ no extra fatty foods(nuts, seeds). For me, I was able to drop the extra weight when I gave up these things, but I want to make sure I'm not harming my body or the hormonal balance. If anyone can respond with help, their personal experience, or directions to more scientific studies that would help clear things up- that would be greatly appreciated! Thanks for reading this rather lengthy comment and being willing to help. Blessings on all you do to help people reach their healthiest selves!! 🙂
Jenell
Cathy
Hi Jenell, I'm sorry, but I don't have experience with this personally; but maybe someone else who reads this does. You could also email Dr. McDougall directly to ask his opinion; he's usually pretty good with return emails and could give you a more pointed answer since you've already read his books and have specific questions. 🙂
Diana Julianelle gavilanes
What about researching nutritionfacts.org? My many questions generally have been discussed there.
Jenell
Thanks for taking the time to respond. I have emailed Dr. McDougall before, and I kind of feel like they might have gotten annoyed with my many questions, but I will try again 🙂
Tammy Lang
Hi Cathy! I'm new to McDougal's diet and love it so far. I can't seem to find out anything about fat-free granola? Any suggestions?
Cathy
Hi Tammy, I have a fat-free granola recipe here. 🙂 It does not call for oil; it does have some sliced almonds but those are easily omitted if you don't want them.
Alisa
I have been struggling as well but really realize that leaving out oil and animal products makes a huge difference in your weight loss! I’m finally back on track and losing again as well! Kathy thank you for all the terrific recipes I love them I’m still trying out new ones each and every day!
Cathy
Great, thanks Alisa! 🙂
NATALIA
Hi..Ive been following the Starch Solution for 10 days already and my question is if peanut butter and tahini are both allowed? And what about honey? Thanks
Cathy
I don't believe they use honey. They do use peanut butter and tahini, but these are very high in fat, so I bet Dr. McDougall would advise against them if you're trying to lose weight, then just a little here and there.
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Thank you - Just shared this post with a colleague who would benefit from reading this, really enjoyed it.
Vincent Moore
What an inspiring article. I recently became a vegan with the help of subscribing to Dr. McDougall's whole food, plant based way of living a healthier life, he is a fascinating man and I truly enjoy his site. I'm looking forward to following the recipes in your book I just ordered from the site. What a beautifully put together illustration of easy to follow dishes. Also can't wait to read all your newsletters for further tricks and tips.
Cathy
Thanks so much Vincent! 😉
Carrie
Cathy your recipes have changed our life! I can't tell you how much we appreciate you! You are a wizard! With every new recipe we try, my husband and I can't believe the outcomes!! It seems each one is better than the last! (sorry for gushing) I am just SO impressed and grateful for the work you have done to create all these delicious and healthy recipes. Thank you a million times! You make vegan no sos ROCK!
Cathy
Hi Carrie, Aww! Thanks so much! I'm so happy to hear that the recipes have helped so much. 😉
Kate Wilson
Loved reading this! I have a very similar story- 5'2" 123 lbs (formally 110) & just finished a half marathon (how cool you did a full!!). I eat plant-based and have been dabbling with raw veganism and my weight is going up and up! I have read the starch solution but just haven't committed to it long term. this is very inspiring thank you so much for sharing!
Nichola Todd
I am so glad that I found your page! I have just started following the MacDougall plan. I have never felt better. I feel so satisfied, not dying to eat all the time. I tried the keto diet and felt gross and always hungry and foggy. The first time that I sat down to rice and beans, that first bite was heaven, my body was high fiving me! I had not had rice in over 5 years. I had made a mix of brown and black rice with seasonings and spinach mixed in. I love your recipes, they are simple and delicious. Truthfully I was afraid to eat all of this starch, but my blood sugar is coming down now it is 6.5 (A1c) and I am loosing weight. I cant wait to make your apricot, cardomon and oatmeal cookies all things that I love. I never crave meat or fat but all the years that I denied myself starches and beans I craved them so badly. Now I have no more cravings.
Cathy
Hi Nichola, thank you for your note! 🙂 That's so great! Yes, we have to also listen to our body and notice how we're feeling putting certain foods into it. I agree, rice and beans are heaven. Take care!
Martin Johnson
"...So I ditched my daily handful of nuts and seeds, olive oil and avocado. Then a miracle happened..."
Thank-you for your testimony. I've been practicing a whole-foods, plant-based diet for about two and a half years now and initially I lost 50 pounds, but then have plateaued for about a year. I need to lose nearly 40 more pounds to get my BMI below 25, i.e. into the healthy weight range.
I enjoy flax and hemp seeds and chopped walnuts on my morning oatmeal. I also enjoy an avocado for lunch or supper and use a small amount of olive oil on my baked potato cubes. In addition to eliminating these from my diet, I may also need to look at the chopped dates I add as sweetener to my oatmeal.
Thank-you again, Ildiko.