Tag Archives: China Study


A Clip from The China Study, by T.Colin Campbell

“…TYPE 2 DIABETES, the most common form, often accompanies obesity.  As we, as a nation, continue to gain weight, our rate of diabetes spirals out of control.  The scariest figure?  1/3 of those people with diabetes don’t know yet that they have it.

You  know the situation is serious when our children, at the age of puberty, start falling prey to the form of diabetes usually reserved for adults over 40.  One newspaper illustrated the epidemic with the story of a girl who weighed 350 pounds at the age of 15, had the “adult-onset” form of diabetes and was injecting insulin into her body 3 times/day.

What is diabetes, why should we care about it and how do we stop it from happening to us?  Almost all cases of diabetes are either Type 1 or Type 2.  Type 1 develops in children and adolescents, and thus is sometimes referred to as juvenile-onset diabetes.  This form accounts for 5% -10% of all diabetes cases.  Type 2, which accounts for 90%-95% of all cases, used to occur primarily in adults age 40 and up, and thus was called adult-onset diabetes.  But because up to 45% of new diabetes cases in children are Type 2 diabetes, the age-specific names are being dropped, and the 2 forms are simply referred to as Type 1 and Type 2…”

To Be Continued….

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A clip from The China Study, by T.Colin Campbell

“….The slimming effect of physical activity is obvious.  Scientific evidence concurs.  A recent review of all the credible studies compared the relationship between body weight and exercise and showed that people who were more physically active had less body weight.  Another set of studies showed that exercising on a regular basis helped to keep off weight originally lost through exercise programs.

No surprise here either.

Starting and stopping an exercise program is not a good idea.  It is better to build it into your lifestyle so that you will become and continue to be more fit over all, not just burn off calories.  How much exercise is needed to keep the pounds off?  A rough estimate derived from a good review suggested that exercising a mere 15-40 mins/day, every day, will maintain a body weight that is 11-18 lbs lighter than it would otherwise be.

The advantages of combining diet and exercise to control body weight were brought home to me by a very simple study involving our experimental animals.  Recall that our experimental animals were fed diets containing either the traditional 20% casein (cow’s milk protein) or the much lower 5% casein.  The rats consuming the 5% casein diets had strikingly less cancer, lower blood cholesterol levels and live longer lives.  They also consumed slightly more calories but burned them off as body heat.

Some of us had noticed over the course of these experiments that the 5% casein animals seemed to be more active than the 20% casein animals.  To test this idea, we housed rats fed either 5% or 20% casein diets in cages equipped with exercise wheels outfitted with meters to record the number of turns of the wheel.  Within the very 1st day, the 5% casein-fed animals voluntarily “exercised” in the wheel about twice as much as the 20% casein-fed animals.  Exercise remained considerably higher for the 5% casein animals throughout the 2 wks of the study.

Now we can combine some really interesting observations on body weight.  A plant-based diet operates on calorie balance to keep body weight under control in 2 ways.  1st it discharges calories as body heat instead of storing them as body fat, and it doesn’t take many calories to make a big difference over the course of a year.  2nd, a plant-based diet encourages more physical activity.  And, as body weight goes down, it becomes easier to be physically active….”

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Why This Will Work For You-Part III

A Clip from The China Study, by T.Colin Campbell

“…These studies document the fact that vegetarians consume the same amount or even significantly more calories than their meat-eating counterparts, and yet are still slimmer.  The China Study demonstrated that rural Chinese consuming a plant-based diet actually consume significantly more calories per pound of body weight than Americans.  Most people would automatically assume that these rural Chinese would therefore be heavier than their meat-eating counterparts.  But here’s the kicker: the rural Chinese are still slimmer while consuming a greater volume of food and more calories.  Much of this effect is undoubtedly due to greater physical activity…. but this comparison is between average Americans and the least active Chinese, those who do office work.  Furthermore, studies done in Israel and the United Kingdom, neither of which represent primarily agrarian cultures, also show that vegetarians may consume the same or significantly more calories and still weigh less.

What’s the secret?  One factor that I’ve mentioned previously is the process of thermogenesis, which refers to our production of body heat during metabolism.  Vegetarians have been observed to have a slightly higher rate of metabolism during rest, meaning they burn up slightly more of their ingested calories as body heat rather than depositing them as body fat.  A relatively small increase in metabolic rate translates to a large number of calories burned over the course of 24 hours..”

To Be Continued

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Why This Will Work For You-Part II

A clip from The China Study, by T.Colin Campbell

“…Those who follow a whole foods, low-fat, plant-based diet consume fewer calories.  It’s not because they’re starving themselves.  In fact, they will likely spend more time eating and eat a larger volume of food than their meat-eating counterparts.  That’s because these whole foods are much less energy-dense than animal foods and added fats.  There are fewer calories in each spoonful or cupful of these foods.  Fat has 9 calories/gram while carbohydrates and protein have only 4 calories/gram.  In addition whole foods have a lot of fiber, which makes you feel full, and yet contributes almost no calories to your meal.  So by eating a healthy meal, you may reduce the calories that you consume, digest and absorb, even if you eat significantly more food.

This idea on its own, however, is not yet a sufficient explanation for the benefits of a whole foods, plant-based diet.  Other studies play a crucial part in explaining the health benefits of a whole foods, plant-based diet, studies show that the weight-loss effect is due to more than simple calorie restriction…”

To Be Continued..

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Why This Will Work For You

A clip from The China Study, T.Colin Campbell

“…So there is a solution to the weight-gain problem.  But how can you apply it in your own life?

First of all, throw away ideas of counting calories.  Generally speaking, you can eat as much as you want and still lose weight–as long as you eat the right type of food.

Secondly, stop expecting sacrifice, deprivation or blandness; there’s no need.  Feeling hungry is a sign that something is wrong, and prolonged hunger causes your body to slow the overall rate of metabolism in defense.  Moreover, there are mechanisms in our bodies that naturally allow the right kind of plant-based foods to nourish us, without our having to think about every morsel of food we put in our mouths.  It is a worry-free way to eat.  Give your body the right food and it will do the right thing….”

To Be Continued

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Obesity Continued – Part IV (& Final Part ;))

This is a bit of a lengthier post than normal,  I did not want to break up this information especially on a topic that is an ‘Achilles heel’ for a huge number of people.  Particularly addressing those that do not see weight come off, and why that is, so bare with and stick with me 😉

A Clip from The China Study, by T.Colin Campbell

“….Published results for still more intervention studies using a low-fat, whole-foods, mostly plant-based diet (10%, or less, of diet being non-plant-based)

  • About 2-5 lbs lost after 12 days
  • About 10 lbs lost in 3 weeks
  • 16 lbs lost over 12 weeks
  • 24 lbs lost after 1 year

All of these results show that consuming a whole foods, mostly plant-based diet will help you to lose weight and, furthermore, it can happen quickly.  The only question is how much weight can you lose.  In most of these studies, the people who shed the most pounds were those who started with the most excess weight.  After the initial weight loss, the weight can be kept off for the long-term by staying on a whole foods, primarily plant-based consumption, which most importantly losing weight this way is consistent with long-term optimum health.

Some people, of course, can be on a plant-based diet and still not lose weight.  There are a few very good reasons for this.  First and foremost, losing body weight on a plant-based diet is much less likely to occur if the diet includes too many refined carbohydrates.  Sweets, pastries, pastas and alcohol won’t do it.  These are high in readily digested sugars and starches and often times very high in fat as well.  These highly processed unnatural consumptions are not part of a plant-based diet that works to reduce body weight and promote health.

Notice that a strict vegetarian diet is not necessarily the same thing as a whole foods, plant-based diet.  Some people become vegetarian only to replace meat with dairy foods, added oils and refined carbohydrates, including pasta made with refined grains and sugars.  These are referred to as “junk-food vegetarians” because they are not consuming a nutritious diet.

The 2nd reason weight loss may be elusive is if a person never engages in consistent physical activity.  A reasonable amount of physical activity, sustained on a regular basis pays vital dividends.

Thirdly, certain people have a family predisposition for overweight bodies that make their challenge more difficult.  If you are one of these, I can only say that you need to be especially rigorous in your whole foods plant-based, “non-junk-foods”, diet and exercise.  In rural China, we noticed that obese people simply did not exist, even though Chinese immigrants in Western countries do succumb to obesity.  Now as the dietary and lifestyle practices of people in China are becoming more like ours, so too have their bodies become more like ours.  For those with genetic pre-dispositions, it doesn’t take much bad food before their change in diet starts to cause problems.

Keeping body weight off is a long-term lifestyle choice.  Gimmicks that produce impressively large, quick weight losses don’t work in the long-term.  Short-term gains should not come along with long-term pain, like kidney problems, heart disease, cancer, bone and joint ailments brought on with popular diet fads.  If the weight was gained slowly, over a period of months and years, why would you expect to take it off healthily in a matter of weeks?…”

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The Solution – Obesity Continued Part III

A Clip from The China Study, by T.Colin Campbell

“…The Solution to losing weight is a whole foods, plant-based diet, coupled with a reasonable amount of exercise.  It is a long-term lifestyle change, rather than a quick fix fad, and it can provide sustained weight loss while minimizing risk of chronic disease.

Have you ever known anyone who regularly consumes fresh fruits, vegetables and whole grain foods-and rarely, if ever, consumes meat or junk foods like chips, french fries and candy bars?  What is his or her weight like?  If you know many people like this, you have probably noticed that they tend to have a healthy weight.  Now think of traditional Asian cultures (Chinese, Japanese, Indian), where a couple of billion people have been eating a mostly plant-based diet for thousands of years.  It’s hard to imagine these people-at least until recently- as anything other than slender.

Now imagine a guy buying 2 hotdogs and ordering his 2nd beer at a baseball game, or a woman ordering a cheeseburger, fries and a beer.  The people in these images look different, don’t they?  Unfortunately the hotdog, cheeseburger, beer image is rapidly becoming the “all-American” image.  I have had visitors from other countries tell me that one of the first things they notice arriving in America is the exceptional number of fat people.

Solving this problem does not require magic tricks or complex equations involving blood types or carbohydrate counting or soul searching.  Simply trust your observations on who is slim, vigorous and healthy, and who is not.  Or trust the findings of some impressive research studies, large and small, showing time and time again that vegetarians and vegans are slimmer than their meat-eating counterparts.  People in these studies who are vegetarian or vegan are anywhere from 5-30lbs slimmer than their fellow citizens.

In a separate intervention study, overweight subjects were told to eat as much as they wanted of foods that were mostly low-fat, whole-food and plant-based.  In 3 weeks these people lost an average of 17 lbs.

At the Pritikin Center, 4500 people went thru their 3 week program got similar results.  By feeding a mostly plant based diet and promoting exercise, the Center found that its clients lost 5.5% of their body weight over 3 weeks.

To Be Continued

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