Forks Over Knives Diet

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The doctor of the future will no longer treat the human frame with drugs, but rather will cure and prevent disease with nutrition. Thomas A. Edison

 The documentary Forks Over Knives directed by Lee Fulkerson presents compelling research for people to banish–or at the very least eat minimal amounts of meat and dairy products. The main context of the film consists of scientific evidence suggesting that adopting a “whole-foods plant-based diet” not only helps people lose weight and fight obesity, it may also prevent and reverse several diseases like type 2 diabetes, heart disease and certain cancers.

Dr. T. Colin Campbell and Dr. Caldwell B. Esselstyn, Jr. are the main heath experts in the documentary who present detailed research about the effects of the typical Western diet that’s high in consumption of meat, dairy and processed foods. The film also underscores the idea that many food manufacturers produce inexpensive, processed and calorie laden food that’s not nutrient dense. When people eat these foods, their body responds by craving even more unhealthy food. As the cycle of food addition perpetuates, most people gain weight and eventually develop health conditions that doctors, hospitals and pharmaceutical companies are more than happy to cash in on.

One of the best things about a whole-foods plant-based diet is you don’t count have to count calories to reap the health benefits and lose weight. If you’re considering following a whole-foods plant-based diet to lose weight and improve your health, here are some tips:

forks over knives dietForks Over Knives Whole-Foods Plant-Based Diet

  • Eat as many plants as you like including minimally refined fruit, vegetables, grains and legumes. Natural plant foods provide all the nutrients a body needs with the exception of vitamin B12, so it’s a good idea to take a supplement.
  • Eliminate all meat, fish and eggs. Do not eat anything that has a face or anything with a mother who has a face.
  • Eliminate all dairy. The primary protein in cow’s milk, according to the documentary, is Casein, and Casein has shown in the studies of rats to increase the incidence of cancer. Other dairy products may also increase the odds for chronic disease but cow’s milk in particular has been shown to increase cancer, juvenile diabetes and many other health conditions.
  • Avoid all overly processed foods, and avoid added oils, even olive oil. This means no bleached flour and no refined sugar.
  • Avoid fish oil supplements because they contain cholesterol.
  • Avoid all foods with preservatives and additives.
  • Don’t worry about getting enough protein. There’s enough protein in plants to get more than enough daily recommended amounts of protein, according to Campbell and Esselstyn.

As always, check with your doctor before changing your diet or exercise plan in any way.

If you’re interested in more information about the Forks Over Knives diet plan, there is a book written by Dr. T. Colin Campbell and Dr. Caldwell Esselstyn Jr. about the the whole-foods plant-based program. The book is available through Amazon or Barnes and Noble as a paperback, and it’s relatively inexpensive. The title is Forks Over Knives: The Plant-Based Way to Health. 


Forks Over Knives. Documentary. Directed by Lee Fulkerson.

Forks Over Knives Trailer

Hear what Bill Clinton says on CNN about going on a plant-based diet.


  • The research has been out for years. It is known that Vegans live longer. There is too much easy access to food in the U.S. We are fat because the food is there. We eat 3 full meals a day and then snack twice a day. The typical lunch of an American is more than a lot of people in other parts of the world have to eat the entire day.
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  • Ethan

    Is this guy serious? It’s the processed foods and grains, legumes that are killing our society. We have been eating meat for thousands of years into the cavemen era because that is what nature intended for us to eat. Sure the quality of some meat now a days is poor and should be avoided (hot dogs, sausage, etc) but eliminating all meat takes away some of the vital amino acids your muscles need, which you CANT get from non animal sources. Btw doing a study about the effects of protein on rats is a poor experiment to compare to humans. We are two different creatures with different internal systems which process macronutrients differently. Also about people in Japan not eating meat, um im pretty sure they eat seafood which in other words is meat.

    • Andrew

      I am not in anyway a vegan or vegetarian.

      Ethan, how do you know that nature intended for us to eat meat? Nature didn’t say to the
      caveman, “Eat meat to survive.”

      And you can get almost the same amount of amino acids in soy beans and some other plants.

      And they did do experiments on people. They were very sick people who became very healthy
      after doing a all whole plant diet.

      Watch Forks Over Knives

      • gabbie

        I have heard of the “caveman” diet. I understand that it is gaining in poularity these days. The problem with it is this: we do not produce the same meat that the “cavemen” were eating. The change in the animals that we produce for meat is huge. In order to eat that kind of meat, you would have to hunt wild animals or find a purveyor of meat from animals that humans have not genetically modified through inbreeding. Fish, I suppose, may be a viable option. They would have to be wild caught. This won’t be a viable option for long considering our over fishing habit. This is a better diet plan, not just for humans, but for the planet and our children.

      • Karen

        The problem with eating the caveman diet today is many people are buying their meat at a regular supermarket and are eating all the GMO’s and antibiotics that these animals are injected with, thinking they are doing what is right, what is actually killing us is the junk that is in the food today that was NOT there in the 1950’s and before.

      • lyra

        Our bodies need B12, even this article mentions that. Along with the fact that you need to supplement since you can’t get it from plant sources. A diet that requires supplementation is not a perfect diet, is it?

        Apes is also a general term for primates. Chimps are omnivores and eat both flesh and plants. Orangutangs eat plants as well as insects and eggs.

        In fact, I bet a lot of animals and even cultures of people whom you think are vegan or vegetarian, include eggs and insects in their diets.

        You say that cows get all of their nutrients from plants. They also have three stomachs and have to chew their food for hours. They are grazing animals, crafted by nature and evolved to eat plants. Humans have evolved over time to get some nutrients from meat and some from plants. We are omnivores.

        • Leah

          The diet does not say to eat no meat at all. Instead of the majority of our meals consisting of meat we should only have about 5% of our diet coming from meat. Nowadays we consume something like 50-75% animal protein. If you watched the movie you’d understand. And the reference to the ape was about how muscled it is. We don’t normally see chimps and orangutans with big muscle bulk. Coming from someone who has done this diet I have never felt healthier and my mind more clear than when I follow this diet to the letter. I hope you will look into the benefits of this lifestyle before you rule it out simply because it is different than what you are accustomed to.

  • megan

    Actually, if you look it up you can find evidence for why we are more prone to being herbivores. Our teeth, intestines and saliva is that of herbivores.

  • I love when people act like we have to eat meat on some misinformed, ignorant basis that we’ve been doing it, so we’re meant to do it. When you can go on a Raw Palaeolithic diet without serious complications, maybe I’ll be inclined to believe it. Until then, I’m positive that grabbing some raw veggies or fruit out of my kitchen is going to do a hell of a lot less damage (and subsequently more good) than your preservative/hormone infused cut of beef that has to be cooked to the point of nutritional uselessness to avoid a long couple nights in the little meat-eater’s room.

  • Look, I eat meat because I am unfortunately soy intolerant but 95% of my diet is plant based. My main vice as per veganism is plain yogurt and egg whites oh and fish. But besides those 3 things (notice how they’re all proteins) EVERYTHING else I eat is veggies and real fruit. I weigh under 100lbs (I know if I tried I’d weigh more but I like being skinny) and I eat pretty much nonstop! People always say it’s amazing I’m not huge but really it’s because veggies (without anything) have like no calories. Fruit I never have in juice form and I only have SOME brown or wild rice and whole multigrain bread (if any). My blood levels are checked regularly as I am so thin and guess what?! My numbers are NEVER off the way anorexic’s are. I’m not like crazy skinny don’t get me wrong but I lost tons of weight following this diet but I didn’t know it had a name! I just realized at like 8 that all this processed food couldn’t be good for you.

    I hike, swim, do very well in school, and no longer have depression since I restarted eating this way (I was a vegetarian not vegan from 9-18<-college gained a lot of weight via animal protein and refined white bread) stopped that crap, started reintegrating exercise and lost 30lbs. It took FOREVER to start losing the weight because the way ur body stores processed foods, but thank god I did! I feel great!

    In short, ditch the crap and u can't get fat!

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