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Dr. Fuhrman’s Aggressive Weight Loss Plan

Dr. Fuhrman’s Aggressive Weight Loss Plan

  • January 13, 2022
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For original article click here

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What you need to know about Dr. Fuhrman’s aggressive weight-loss plan from his seminal book Eat to Live.

By far, this is the most popular nutritarian plan.  When you hear people talking about “The Six-Week Plan” this is what they’re talking about.

So, what is it?  What makes it so popular, special and effective?

One word: RESULTS.

Dr. Fuhrman puts it this way:

Whether you have a serious medical condition or not, your body will undergo an energizing and healing transformation.  It will overcome food addictions and get the physiological housecleaning it has been yearning for.

This aggressive 6-week plan is how I started my nutritarian journey more than four years ago.  I did the 6-week aggressive plan faithfully for 6 weeks and lost just over 21 pounds (you can read my weekly journal here).

No matter where you start, if you do this 6-week plan at 100% compliance, you will lose weight!

Dr Fuhrman Eat to Live 6 week plan Aggressive Weight Loss Nutritarian Plan Daily Checklist free Printable resource

What is Dr. Fuhrman’s Aggressive Weight-Loss 6-Week Eat to Live Plan?

It’s all explained and outlined for you in Chapter 8 of Eat to Live, pp. 208-223.

I also have two great printables for you!

  1. Get the plan overview here: Aggressive Weight-Loss Nutritarian Plan
  2. Get your daily checklist here: Aggressive Weight-Loss Plan Daily Checklist

But, just so we’re all on the same page, this is how the aggressive plan breaks down…


  • all raw vegetables (goal: 1 lb. daily)
  • cooked green and non-green nutrient-rich vegetables (goal: 1 lb. daily)
  • beans, legumes, bean sprouts, and tofu (goal: 1 cup daily)
  • fresh fruits (at least 4 daily)


  • 1 serving or 1 cup daily of cooked starchy vegetables or whole grains which include: butternut & acorn squash, corn, white & sweet potatoes, bread, cereal
  • 1 oz. max. daily of raw nuts and seeds
  • 2 oz. max. daily avocado
  • 2 tbsp max. daily dried fruit
  • 1 tbsp. max. ground flaxseeds


  • dairy products
  • animal products
  • fruit juice
  • oils
  • between-meal snacks

The aggressive weight-loss 6-week plan doesn’t include any low-nutrient foods like you’ll find in the Basic Nutritarian Guidelines from The End of Dieting, or the “Life Plan” Dr. Fuhrman lays out in pp. 223-227 of Eat to Live.

There are a few aspects of this plan that you need to really understand, let’s go over those quickly now…

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The Salad is The Main Dish

There’s a reason why this is Dr. Fuhrman’s favorite slogan.

And it’s because when you’re trying to lose weight and restore health to your body, your biggest weapons are raw greens and vegetables.

The goal here is 1 pound daily!

You literally want to stuff yourself with raw vegetables before you move on to anything cooked.

Now, why would you want to go and do something like that?

Well, Dr. Fuhrman describes it best (pp. 212-213, Eat to Live):

These foods are to be eaten in unlimited quantities, but think big.  Since they have a negative caloric effect, the more you eat, the more you lose.  Raw foods also have a faster transit time through the digestive tract and result in lower glucose response and encourage more weight loss than their cooked counterparts.  The object is to eat as many raw vegetables as possible, with a goal of one pound (sixteen ounces) daily.

If you’re left with one all-consuming question: How in the world am I going to eat that much raw veggies?  Don’t be scurred!  You can get there much easier than you think!

  • a small head of Romain lettuce weighs 6 to 8 ounces
  • a medium bell pepper or tomato weighs 4 to 6 ounces

Here’s the gem: that entire pound of salad and raw veggies comes out to be less than 100 calories of food!

And I think you can already guess that 100 calories of food is absolutely jam-packed with those phytonutrients that nutritarians are all about!

Remember that crowding out principle we talked about in the “What is a Nutritarian?”  post?  Well, here it is at work.

You fill up on the most nutrient-dense (and low-calorie) foods first to crowd out the more calorically-dense foods that you’ll eat after.

So, that brings us to an important point: What do you eat after your giant, main-dish salad?

Dr fuhrman Meal Plan 6 week eat to live challenge the salad is the main course What the Health plant based diet Cowspiracy Dr greger how not to diet the big fat truth

No-Oil, Low-Sodium, Vegan, Plant-Based Cooked Dishes & Soups

That’s a mouthful, right?

These are the kinds of cooked dishes you want to follow up your giant salads with!  Remember, they have to be oil-free and low-sodium recipes (you can find a bunch of these right here).

You can see two great follow-up dishes in that pic above:

  • On the left is Minestrone soup with beans, veggies and garbanzo bean pasta shells (recipe in my premium ebook).
  • On the right is an easy-to-assemble “nourish bowl” that has about 1 cup steamed frozen kale, No-Oil Herb-Tahini sauce (recipe here) roasted mushrooms, green lentil macaroni pasta (learn more about pasta substitutes here) topped with Nutritarian Cheese Sauce (recipe here) and topped with Pico de Gallo (recipe here) and easy-picked red cabbage (just chop up the cabbage and cover with white vinegar and let it marinate for a day or two in your fridge).

These are the kinds of meals I eat daily!  Does it look like I’m “depriving” myself?

Nope, these are thriving-foods.

These are living-your-best-life-foods!

Look at that color, look at that vibrancy–isn’t this what you want your body running off of?

If you are what you eat–this is what I want!  How about you?


Okay, I’m ready!  Now What Do I Do?

If this aggressive weight-loss 6-week nutritarian plan speaks to you and the health goals you have then you are soooo in the right place at the right time!

If you haven’t already, you’re going to want to finish the 5-step Nutritarian Quick Start here!

Now, you’re officially armed and ready with the knowledge you need, that handy daily checklist you printed out at the beginning of this post, and a site chock-full of resources to help you become a nutritarian black-belt!

If you want to know what you should eat in a given day take a look at my archive of over 50 daily menus here!

I highly recommend you learn the basics of weekly food prep and grab the free printable weekly schedule here! 

The bottom line is you can make the transition to nutritarian living very easily with the free content on this site–and I’m here for you every step of the way!

Power Plan 2nd Edition Marketing Grid ImageBut Wait, I Want it All Planned Out for Me!

I get it!

If you’re looking for that VIP, everything-you-need-and-ready-to-go solution, then you’re going to want to learn more about my premium prep program here!

It’s by far the easiest way to do Dr. Fuhrman’s agressive weight-loss 6-week plan!

Tasty no-oil, low-sodium, vegan, plant-based recipes that conform to all those guidelines we talked about earlier in this post.

It’s 329 pages of shopping lists, menus, resources and recipes that will walk you down your 6-week journey and set you up for serious success making this your forever lifestyle!  It’s also a lifetime membership to our Facebook support community of over 1,800 nutritarian preppers.

If you’re ready to see how 6 weeks of 100% compliance on Dr. Fuhrman’s aggressive weight loss plan can transform your life then we’d love to have you join the prep program!

Did you find this post to be a helpful resource for you?  Please leave a comment below and let me know what you think!

Let’s live better together!

Kristen Hong of Hello Nutritarian

Meet Kristen Hong

Hi, I’m Kristen! I adopted a nutritarian lifestyle over six years ago and I’ve been sharing my experiences ever since. I’ve found that a successful life stems from eating to live and it’s my mission to make this lifestyle doable for everyone who’s ready to end their issues with troubled eating, weight gain and food-related disease!

Editor’s Note

Many of the links on this blog are affiliate links. Hello Nutritarian receives a small commission when certain items are purchased, but the price is the same for you. For more details, view my privacy policy here.

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