21-Day Weight Loss Kickstart: Boost Metabolism, Lower Cholesterol, and Dramatically Improve Your Health

These are my results from putting Dr. Neal Barnard's 21-Day Weight Loss Kickstart into practice. 11.5 LBS. MY FIRST 21 DAYS (February 21 - March 14, 2011): When I got this book I jumped right in and tried out a couple of interesting-looking recipes, never stopped doing just that, and here I am 21 days later finding my body 11.5 lbs. lighter -- on average, that's a little more than 1/2 lb. a day. QUICK OVERVIEW OF BOOK: By eating only fruits, vegetables, whole grains, and legumes, and by setting aside all animal products, oils, and high-glycemic index foods, as Dr. Barnard recommends, my body's excess weight just melted away, effortlessly, with very little of my usual cravings. This is exactly what Alicia Silverstone describes from her experiences with these same food choices in the Forward. Thank you, Dr. Barnard, for practicing medicine with a fork rather than a scalpel, as you have previously stated. I really like the fact that the last third of the book is devoted to providing a fantastic example of menus and recipes; what a great jumping-off point. The first two recipes that I tried, Huevos Rancheros and Quick Black Bean Chili from Day 19, were off-the-charts delicious. Since then, my friends and I have been amazed at how tasty every other recipe has been that I've made for them. Thank you, Jason Wyrick! MY STORY, COMMITMENT & LEVEL OF EFFORT: Before discovering this book on Amazon I was pretty serious about losing weight and was already preparing my own meals in order to have direct control over the content of all food that I ate. I had previously spent some time learning about nutrition, attended some classes at a local university, and had seen a nutritionist. As a result, when this book arrived I was already in the habit of logging: earnestly keeping track of everything that went in my mouth, hydration, weight, exercise, when I went to bed at night, and when I got up in the morning. Obviously, this is not usual or customary, but for the purposes of weight loss and working to make some long-term lifestyle changes, it is totally reasonable. I was determined to make significant lifestyle changes and was looking for a menu plan from anybody who knew what they were doing. You won't find me complaining about the amount of effort it takes to diligently read this book, put together a shopping list, make many trips to the grocery store, get to know my grocers, and learn my way around a kitchen. In fact, I was delighted that finally somebody could give me a set menu, recipes to follow, and more than adequate pointers about how to prepare these delicious recipes, in addition to explaining why I was eating them. My nutritionist had plenty of knowledge but couldn't provide me with a simple menu plan, surprisingly. The classes at the university couldn't do that either; it was all scientific findings and research -- helpful, but of no practical application. However, when I happened across this book on Amazon it was clear to me, from everything else I had already learned about nutrition, that Dr. Barnard and Jason Wyrick could not only provide me with a menu plan and recipes, but it was the right menu plan and recipes for me, based upon my findings. So I was very excited to get this book and get started because I knew what it could do for me. I made it my mission to try to fix every meal in the book during the 21 days -- and failed miserably! I believe I only made it through Days 1-3 and, along with Day 19 and a number of other recipes that looked appealing, I ended up just repeating four-to-five day's worth of breakfasts, lunches, and dinners for the sake of simplicity and time savings. Regardless, every morning I would jump on the scales before hopping in the shower and, not every time but pretty consistently every time, I would weigh 1/2 lb. less than the day before. THAT felt amazing to me, to have that kind of control. I had never experienced that before; it was habit forming and re-enforced my determination to prepare my own meals and have direct control over my food choices. Some days I gained a little or broke even and a few days I lost considerably more than 1/2 lb. Whatever the daily result, I was determined to stay consistent with my mission of following the menus and recipes. I'm excited about this book! It has changed my life. Yes, implementation at the grocery store and in the kitchen takes considerable time and effort, but no more time and effort than my Mom does every day in her kitchen. I have two sharp knives, a bunch of crummy old pots and pans, an electric range/oven, and a small kitchen with very little counter space. There is nothing fancy going on here except a commitment to follow the menus and recipes. EXERCISE & HYDRATION: I also exercised regularly during this time, roughly every other day, and I made sure I drank plenty of water, at least eight 8 oz. glasses per day starting with 16 oz. first thing in the morning. (15.35 oz. of water weighs one pound, so when I jumped on the scales each morning I would subtract a 1.0 lb.) I used to be a competitive swimmer and now usually swim 4 times a week with a Master's swim team, but during this whole 21-day period I only swam 2,000 meters on three different occasions, which is about 35-45 minutes of swimming for me, and I walked 1.5 miles six times, which is typically around 30 minutes of walking at 3.0 mph for me. That's only nine periods of exercise on nine different days during the 21-day period, which I consider to be moderate exercise by current standards. BENEFITS: Through Dr. Barnard I have finally found some practical guidance where, if I put the right foods in my mouth, my cravings for sweets go away, I no longer get ravenously hungry during the day, I lose weight immediately, and it's all completely healthy -- all while my body is boosting metabolism, lowering cholesterol, and dramatically improving its health in many other ways after years of uninformed eating. What more can you ask for than that? There is so much conflicting information out there about nutrition from credible sources. This book makes it easy to practice Dr. Barnard's recommendations because all you have to do is jump in and start eating from the menus and recipes, which you can do while getting a real education in nutrition from the rest of the book in the meantime. A GREAT KICKSTART: Learning how to prepare fruits, vegetables, whole grains, and legumes as deliciously as you can from these menus and recipes was a pretty easy lifestyle change for me. And although I have significantly more weight loss to go, losing 11.5 lbs. in the first 21 days is certainly a great kickstart! I got immediate results and I believe you can, too. Bon appétit!

This book was given to me, along with Dr. Barnard's "Get Healthy Go Vegan Cookbook", by my Aunt three years ago when I began seriously adopting more of a plant based lifestyle. The book recommends strictly eliminating all animal and dairy products. I'm not quite there yet. Cheese is one of my weaknesses, I love it! Other than cheese, I had previously given up dairy (made my stomach bloat) prior to reading this book and only use plant-based milks (no bloat). Clearly I am not vegan since I still eat chicken, fish, cheese and eggs. However, I eat these foods less often, and more sparingly, than I did three years ago as I am still embracing and shifting towards consistency with living a healthier lifestyle....whether that will be as a true vegan I'm not sure... I've made some big changes and some small changes... I'm still evolving! Anyway, this book is my "go to" for vegan recipes. I have many repeat recipes that I keep in rotation from this book such as the French Onion Soup (as a cheese lover you seriously don't miss the cheese!), the pasta with grilled asparagus, peas and lemon, his Rustic Tomato Soup, the spice blend on his Sweet Potato Fries, Black Bean Chipotle Burger. I could go on and on. Several recipes in my book are dog-eared! The first part of the book is excellent information on understanding the dynamics of food, calories, health benefits such as cardioprotection....this section alone is worth purchasing the book. For me, the health benefits of this book have changed my mindset on food and nutrition in an extremely positive way. I've learned to think before I eat (a major paradigm shift for me) and to use healthy alternatives for unhealthy cravings. I learned I don't like whole wheat pasta (something about the taste) but have discovered I like artichoke pasta and quinoa pasta and I occasionally still eat a little white pasta. Some of his recipes taste a little bland so I tend to increase the herbs/spices/seasonings the recipe recommends. Perhaps its just my palate but I prefer a little more flavor for some of them than what he has listed. While I've used the book for numerous recipes and for the nutrition information, I have never done the actual 21 day weight loss plan. I know, crazy! I am getting ready to do the 21-day plan with my Aunt who gave me this book. I am really excited about doing it, more so for the health benefit than for the weight loss. While I certainly do hope to lose weight on it,the reality is that my metabolism sheds weight very slowly. I remain optimistic maybe this will be the kickstart that I need? I also believe the 21 day plan will help me create a habit of increasing my consistency with healthful eating. This book is an excellent purchase and is worthwhile whether you are embracing a vegan lifestyle like me or you are what I call a true vegan. Fantastic book filled with great information! His "Get Health Go Vegan" is a very nice companion to this book. This book, along with Andrew Weill's 2 books: 8 Weeks to Optimal Health and Natural Health/Natural Medicine, have been instrumental in my journey on proper health and nutrition.

In 21-Day Weight Loss Kickstart, Dr. Neal D. Barnard presents a transformative program designed to help individuals shed pounds and improve their overall health in just three weeks. With years of research backing his methods, Dr. Barnard offers a practical guide that incorporates a plant-based diet to quickly and effectively tackle weight loss and related health issues. This comprehensive plan emphasizes appetite reduction by advising readers on selecting the right foods that naturally curb hunger. It also focuses on boosting metabolism through adjusted eating patterns, helping to maximize calorie burn post-meal. Additionally, readers will discover heart-healthy foods that can significantly lower cholesterol levels in a matter of weeks, rivaling the effects of pharmaceuticals. Complete with over sixty enticing recipes, daily meal plans, and essential grocery shopping tips, 21-Day Weight Loss Kickstart equips readers with the tools they need to make informed food choices and embark on a journey to better health. Whether you're starting fresh or looking to enhance your existing knowledge of plant-based diets, this kickstart guide is an invaluable resource for achieving lasting weight loss and revitalizing your health.

I had been vegetarian for over 30 years when I went vegan. On the one hand, it wasn't a difficult change (as my veterinarian had given me info I'd never had before on dairy and poultry farms that horrified and repelled me), but on the other, I didn't know much about nutritional needs for vegans. I have been much slimmer than all of my sisters for decades and I'm sure that's because of my vegetarian diet, but when I went vegan, I still had a few pounds I wanted to get rid of, so I did a little research and decided to read this book by the respected and down to earth Dr. Barnard. It was a great decision! This book is full of good recipes and great info (for instance, did you know that oil is a highly processed food, chock full of calories but very low in nutrients and has no filling fiber or water? DITCH IT and watch the pounds melt off!) I am now (at 53!) the same size I was when I was an 18 year old after army basic training! I can even wear my old uniform! ;-) I also highly recommend (TERRIFIC DOCUMENTARY) "Forks Over Knives" and the following books (in order of preference): * "The Starch Solution," by Dr. John McDougall (also has great recipes!) * "The China Study" (for science/medical folks) and "Whole" (for lay people) by Dr. T. Colin Campbell * "Prevent and Reverse Heart Disease," by Dr. Caldwell Esselstyn (also has great recipes!) * "Unprocessed: How to Achieve Vibrant Health and Your Ideal Weight," by Chef AJ (also has great recipes!) * "The Complete Idiot's Guide to Plant-Based Nutrition" by Julianna Hever * Forks Over Knives - The Cookbook: Over 300 Recipes for Plant-Based Eating All Through the Year," by Del Sroufe, Julieanna Hever MS RD CPT, Isa Chandra Moskowitz and Darshana Thacker * The Engine 2 Diet: The Texas Firefighter's 28-Day Save-Your-Life Plan that Lowers Cholesterol and Burns Away the Pounds," by Rip Esselstyn (also has great recipes!) I have never been healthier and I have to say I'm happier, as well, as my values and my actions and choices are in alignment. I am so grateful for this information! Dr. Neal Barnard's other books are also great - check out his newest one on Alzheimer's disease prevention - I enjoyed that a lot, as well.

Let me first say that I really do love Dr. Neal Barnard, he's very sharp, knows his stuff, and backs it up with solid research. He's also an amazing advocate for animals. In this book, however, he makes it very clear that it is THIS way or the highway to regain health and lose weight. I'm 100% on board with the vegan lifestyle (the cornerstone of what Dr. Barnard is talking about), but he loses me at the "low-fat" zone (it is more like "no-fat"). I simply cannot do it. I cannot spray my pan with oil or measure out a teaspoon of olive oil--a teaspoon?!! OR worse yet, sauté with NOTHING in the pan. This spells out one word to me D-E-P-R-I-V-A-T-I-O-N!!! And I hope everyone knows by now that when one feels deprived, they don't stick to what they are doing (at least I don't). Sure, I could change my perception/perspective and then low-fat would be appealing....right? Well, I don't want to and the reason I don't want to is because I do not believe this is the only path to get to where Dr. Barnard wants you to go. I don't think you need to be low-fat to regain your health and lose weight. Why do I think this? Because I've taken a different path and gotten the same results! I'm losing stubborn weight, lowered my total cholesterol, raised my HDL (the "good" cholesterol), and lowered the "bad" one (LDL) to a safe level. Yes, I am vegan, but low-fat is not part of my regime. I do not use nuts sparingly like Dr. Neal cautions although I do eat them raw and mostly soaked. Nor am I judicious with avocados as he advocates--what can an innocent avocado possibly do to me? I eat as much as I want, when I want. So what's the catch? No junk! No processed food, no white flour, no sugar....no junk! And it is that simple. Focus on WHOLE foods--the further something is removed from its natural state things start to get murky. Instead of processed cereal, for example, eat oatmeal (steal cut oats are surprisingly good simply soaked overnight, NOT cooked). Eat sprouted or raw breads which are nutrient rich, toss out the long shelf life loaves. Try stuffing raw almond butter into a date instead of reaching for a donut! Oh, yes, and don't forget the veggies (lots of them and many raw, if you can). What you'll probably find is what I've found, this food is dense in nutrients therefore VERY satisfying and your body gets the message loud and clear. You'll be more in balance, cravings vanish, you'll detox, you'll lose weight without hardly trying...truly. If you don't like fat, then Dr. Barnard's regime will speak to you, but if you absolutely love fat, you'll probably be like me and feel like you're being sent to jail. Above and beyond all of this, I think the Buddha said something like this, "listen and do what speaks to you, and toss the rest"!

Today is my 21st day (April, 14 2012). I am one of those people who can stick to a diet, but can't lose weight. I've tried everything out there. One some diets I've even gained weight (the 90s Ornish plan with dairy, Nutrisystem, Atkins) while family members have lost weight eating the same exact things. This book explained WHY I didn't lose or even gained weight on diets and what I could do that was different and might offer me some success. I thought I was doomed to feeling and looking lousy, and am so grateful I was wrong. I lost 6 lbs in three weeks, steadily, easily. If I can lose 6lbs with my stubborn metabolism, then I would guess most people might have even greater success. I was never hungry, and at the end of each day I'd lie in bed thinking how nice it is to have a sensation of satiety but not to feel bloated, starved, or guilty. To have enjoyed--really enjoyed--my food and felt healthy, had more energy, and been more comfortable in my body and my clothes. I have been craving this kind of feeling on a deep level, but have never been able to figure out how to effect it in my life. At first, I found the plan a little intimidating. But if you can make it through the first day you can make it through 21 days. Day 2 is even easier, and by the end of the first week you won't even have to think about it. My retired mother went on it with me, and she had no problem with it either. She is a diabetic and controls her diabetes very carefully with diet. She said her blood sugar fluctuated more than normal the first few days, but then stabilized nicely and she hasn't had a problem since then and is really enjoying being able to eat a wider variety of foods now, including some things she just couldn't eat at all before. She has high cholesterol and I will update when she has her next lipid panel. No significant effect from this diet on her renal or fibromyalgia problems, but perhaps that will change over time. I am hypoglycemic, and do very well on this eating plan in that regard. Yes, it's vegan. For 21 days. You are not committing to veganism for life, just to see how you feel when you eliminate certain types of foods and increase other types. This diet will not make you start wearing Birkenstocks, join PETA, or grow out your armpit hair. I have no intention of becoming a vegan for ethical or political reasons. I do think that the vegan way of eating presented in this book, however, is based on sound science, and, most importantly, has worked for me. I will probably start re-incorporating animal products at some point. I travel, I live in a rural community where there are sources for animal products where I know what they were fed and how they were treated. I don't have a need to totally commit to veganism for life, but for now, this works. I feel great. I thought feeling and looking good were gone with my youth, but I have more energy now that I can remember having in a decade. I never feel bloated. I never feel hungry. My mood has been naturally elevated as a result of this eating plan (this is NOT a diet). Meal prep can be as simple or complex as fits your lifestyle. I no longer feel my joints aching at the end of the day, even though I am much more active every day now. I am able to eat foods on this plan that I've thought for years would be off limits for me forever. I have really, truly enjoyed my food for the first time since I can remember. Food has become more delicious and I never feel deprived or hungry or feel like it's a struggle to stick with the plan. Most supermarkets have products you can use to adapt recipes. There are a few things your supermarket might not carry, like nutritional yeast, but if you can't get them at a local Whole Foods or health food store, you can order them on Amazon. Try the frozen foods section of your grocery store and look for brands like Boca, Morningstar, or Amy's for meal components (like veggie burgers or meat substitutes) or entire frozen meals. Keep lettuce and tortillas on hand for quick wraps when you need to eat on the run. Amy's makes a great vegan frozen bean burrito and also a good rice crust vegan cheese pizza. Daiya cheese substitute is the best I've found, but I hardly felt the need to substitute for cheese after the first week. Cashew and nutritional yeast cream (sounds weird, but it's great) is so good and fabulous on salads or veggies or sandwiches. I found many foods in my supermarket as well as Whole Foods to be appropriate, but when I went to Trader Joe's after learning how to read labels, I was amazed at how much fat and sodium was packed into the products there, so I would not recommend shopping there for most of your food if you have other choices. The book gives a good shopping list and suggestion for new things to try--follow that list for your first week as you explore this way of eating and you should be able to learn how to navigate your supermarket and kitchen in new ways. Get rid of the mentality of deprivation and allow yourself to EAT, enjoy, and feel satisfied and feel good about being in your own body. Buy a vegan cookbook or if you don't want to spend the money, google "vegan lowfat recipe blog" and you will find lots of recipes and cooking tips. It takes a bit of adjustment, but really not that much. There are great ways to substitute for meat and dairy. One caveat: meat and dairy substitutes are NOT meat and dairy. They don't taste like meat and dairy and if you expect them to then you will be disappointed. They will, however, satisfy your cravings for those tastes and textures if you give them a chance. And then somewhere along the line you may even discover you no longer even crave them all that much. Along with sugar, fats, and a slew of other things that may be slowing down your weight loss, sapping your energy, and slowly and subtly chipping away at your health. The book doesn't call for exercise, but after about a week, my activity increased because I had so much energy I just HAD to do more. It's been wonderful, and my productivity has increased greatly. If you want to make excuses and continue as you are, or if you want someone to do the work for you, then don't buy this book. It is not for you, and you will be disappointed. If you are willing to do the personal work for 21 days to see what a radical (but really not very difficult) positive dietary change can do for you, I highly recommend this book. This book is for people with a high level of personal responsibility and desire to explore changes that may positively impact their lives. If that's you, then invest in this book, and good luck to you. There are some good you tube videos featuring Dr. Barnard. Amazon doesn't allow external links, but you can do a youtube search on "Dr. Neal Barnard Part 1" and the parts 2, 3, and 4. UPDATE: May 6 2012 Went for a regular physical. My cholesterol, although not in the danger zone before the diet, is now down about 50 points on this diet. Triglycerides are down, too, and my cholesterol ratio is 2.4. I'm pretty pleased. I wish I could get my daughter to try this. UPDATE: May 26, 2012 My mother had a lipid profile done. In two months on the diet her cholesterol is down 72 points. No cholesterol medicine could get her below 200, but this diet did. We are hoping to get her down another 30-40 points so she can get off the meds altogether. She's down a size in her clothes. We watched "Forks Over Knives" and "Fat Sick and Nearly Dead" this month, which although we needed no motivation as the plan is easy once you lose your cravings, were both motivating and inspirational. I am still doing well. Lost a couple more pounds (10 total on the diet--1 clothing size), eating even less processed foods, and feeling even better. Bags under my eyes are gone, and the dark circles that made me look old and tired are not completely gone, but are much less noticeable. My skin looks and feels better. I have absolutely no desire to eat off plan. When I get the rare urge to indulge, I am perfectly able to do it within the parameters set by Dr. Barnard for healthy eating. Traveling was a bit difficult, but I did it with a little extra planning and preparation. I burned out my magic bullet mixer so I splurged and bought a Vitamix and it makes whole foods preparation a lot easier and some things just come out so much better than in a plain blender. Soups, smoothies, and hummus are much smoother and creamier in the Vitamix and make it easier and tastier to get in lots of fresh fruits and vegetables. A crock pot is helpful for soups and bean dishes. I initially turned up my nose at folks who said their tastes changed and food tastes better, but guess what--it does. I liked fruits and veggies just fine before this, but now there's a much greater pleasure in eating them that I can't quite describe. I am not at all sorry that I bought this book and tried what Dr. Barnard suggests, I am only sorry I didn't start this years ago. UPDATE: April 2013. I'm down about 20 lbs, and fit into my old clothes. I've never felt at all deprived and eat until I'm well satisfied every day. My cholesterol is down to 134 and my BP is down to normal as well. Cooking is easy, and once I figured out a few things, traveling and eating this way is not a problem at all. UPDATE: December 2013. Still going strong. I'm down about 35 lbs total, and nearly 4 sizes. I feel great. I've been working with a plant-based doctor and my chronic fatigue is gone. My mother, who is pushing 70, is off ALL of her meds, including the BP meds she's been on since she was 35. She's been at her goal weight for quite some time and is full of energy. We also got Barnard's newest book, Power Foods for the Brain: An Effective 3-Step Plan to Protect Your Mind and Strengthen Your Memory , and have incorporated some of those suggestions as well. Eating like this is second nature and we no longer really think about it much. I no longer fear I'm going to balloon back up to my previous weight. No yo-yoing anymore. UPDATE AUGUST 2, 2016 Still on a whole foods, plant-based diet and still doing well.

I ordered this book after I got a particular diagnosis that was concerning. I did some reading on it and decided to try this book to see if I could manage things with this (vs surgery that was being recommended). Long story short, following this diet helped me lose weight, got my lab work numbers all in the normal range and I was symptom free when following it. And it's not really a diet in the sense that you are depriving yourself of anything. I never feel hungry or deprived when I'm following it because the recipes provide ample food. Some of these recipes are go-to favorites for me now! And some of the recipes provide more servings than the recipes say they will - at least for me. As I said, ample food! All the recipes are vegan and, for the most part, I am a vegan (I do occasionally have foods that have dairy products in them, simply because that's all that's available - otherwise I do follow a vegan diet). I really love this book and even bought a copy for my niece who was also having health issues. Very happy with this book and would highly recommend it to others!

I know the title says Weight Loss, but that was not the real message here. This book is about learning how different foods are impacting your health. More and more studies are coming out about really healthy people carrying around more fat than generally considered healthy. This book tells you exactly what the specifics of different foods do to your insides, the stuff that you would have to look under a microscope to see. We see and FEEL (especially as we get older, I am 60)the results of eating foods that are not the best source of nutrition for our bodies, but we see it on the outside. What is going on inside is the real danger. The author is kind, he presents the facts and backs them up with simple explanations. He does not write chapters of scientific jargon. I loved reading the book, and I am so inspired to throw out 20 years of nutrition books in my book shelf and replace it with just this one book! I have been an oval-lato vegetarian for a little over 30 years. Until now I could never really give up cheese...now that I know what is going on with cells in places like my arteries in detail I can get my mind, and heart behind not eating it on a regular basis...maybe never again. I quit eating wheat for 3 weeks just to see if I could really tell a difference in my intestines...that experiment changed my life--I am guessing this one will too! Just read the book...I am not a writer, I am just a person that wants to live a quality 120 years...I love the earth and do not want to leave her one minute sooner than I have to, and I want to feel good while I live. If I had tons of money, I would pay people to read this book...it will at the least educate you so you know exactly why you feel the way you feel, and how you can feel the best you can for the rest of your life.