The China Study Solution: The Simple Way to Lose Weight and Reverse Illness, Using a Whole-Food, Plant-Based Diet

by Thomas M. Campbell II

In 2005, T. Colin Campbell, PhD, and Thomas Campbell, MD, co-authored The China Study, in which they detailed the groundbreaking research results showing that a whole-food, plant-based diet has the potential to prevent and reverse many chronic diseases. The China Study became a worldwide phenomenon, selling more than a million copies and inspiring countless readers to reinvigorate their health by making better food choices.

In The China Study Solution, Dr. Thomas Campbell, goes beyond why and shows you how to make the transition--and enjoy the journey--with practical guidance and a simple plan to make a whole-food, plant-based lifestyle easy and sustainable.

The China Study Solution tackles the most contentious Is soy healthy? Should you eat gluten? Do you need to eat organic? Should you eat fish? Is GMO dangerous? How should you feed your kids?

With more than 50 easy recipes and a 2-week menu plan, The China Study Solution breaks down cutting-edge nutritional research into easy-to-follow instructions on what behavioral principles are needed to succeed in your journey, what to stock in your pantry, how to read labels and shop, and how to navigate social and eating-out situations.

Whether you wish to lose weight, reverse disease, or enjoy the best health of your life, The China Study Solution provides step-by-step guidance to help you achieve your goals.

Genres: Health, Nonfiction, Nutrition, Food, Vegan, Self Help, Science

434 pages, Kindle Edition

First published December 23, 2014

About the author

Co-founder and clinical director of the University of Rochester Program for Nutrition in Medicine (http://www.URNutritionInMedicine.com). Co-author of The China Study. Board-certified family physician. Follow me on Facebook (http://www.facebook.com/TheCampbellPlan)

Reviews

[Max · Rating 5 out of 5]

What a great book! I have read the China Study before, but this one is way more hands on and useful.

It starts with a summary of the findings of The China Study. This is easy to read, clear language with helpful tables and diagrams. This looks at diet from many points of view. The book discusses a few diets and what it in his opinion good/bad about it. I don't feel like this is done in a preachy kind of way. The facts are backed up by so much well done research, that you can't deny that what most Western people eat is not the best diet for them. This part is really focused on health. The only thing that could be confusing for people who haven't read a lot about health yet is the names of diseases and parts of the human body. It's not too hard, or much, but if you're not familiar with medical terms some pieces could be confusing.

For most of us, it's obvious. Less animal products, more greens. I think it's great the author also acknowledges that there is something as an unhealthy vegan diet. For a few restaurants, the author gives tips on what to order. Very helpful for beginners!

In the following chapters, the author gives his opinion on Hot Topics in the diet industry. For example: sugars, soy bean products and oils. He also backs these opinions up with research. There are also short summaries after each of these chapters, which is also super helpful.

There's also a few chapters on supplements, nutrition tips for pregnant women and feeding children. After this the book starts with a diet plan. This is more focused on health than losing weight but the author does name that losing weight is likely if you take his advice to heart. I don't need to lose weight but I do want to stay healthy so I used parts of the plan, and still do daily and I can see why you could lose weight, since the focus is on whole foods and lots of greens.

I could go on for days about this author and this book, but I won't. I'll end on this: it's the most complete, easy to understand and usable book on healthy eating that I've read so far. If you're interested, check it out. I recommend this over The China Study because of its hands-on approach, tips and usability. If you want more background information, you should read The China Study after reading this book.

[Liz · Rating 5 out of 5]

One is never quite finished with this book. From support for eating and lifestyle changes to new recipes to try, I will be using this book for quite some time to come. Having borrowed it from the library, it is clear that this one is a keeper. I think it is the best book yet on healthy eating and it is based on the highly regarded "China Study" on the effects of food on our health. At the beginning he carefully addresses each latest fad in dieting, especially the Paleo diet, finds positives and negatives in each approach and comes to his conclusion. The writing is easy to understand, filled with common sense and with scientific support, and never talks down to the reader.
If I were limited to one book about health, this would be it. AND, he adds simple, easy, family tested recipes for the busy lifestyle (in other words, not complicated or time consuming recipes)at the end of the book, plus a shopping list, plus a list of websites to get more recipes, plus a list of foods to eliminate and a list of 'must have' foods. (I love lists, so this appealed to me.) Plus he takes on the need for dietary supplements- or not! This book is just jammed full of great information! I will be buying a copy!

[HillbillyMystic · Rating 3 out of 5]

My ex wife/girlfriend likes to tell me that I am highly suggestible and would make an awesome participant for a stage hypnotist. I'll admit that I was enthralled and was pretty convinced at first that I was going to trade kale and spinach for all the meat and dairy I eat four times per day. The problem is I don't really like veg and force myself to eat them once per day. I like the yarn this cat was spinning but then I realized his pattern was to negate every other dietary theory and fad from the past 50 years because obviously according to Campbell his research proves him right and you can't argue with science. I do think there is probably a correlation between meat and heart disease and so I will credit this book with at least getting me to think about eating healthier. I mean I do wake up at 5:00 am every day to go to heated, power, sculpt, cardio yoga. I figured I may as well try to eat a little cleaner as well. Campbell rubbed me the wrong way at times and thanks to my Mormon upbringing I typically run from anyone spouting the only "truth", but I will give him props because I have been eating significantly more fruit and veg and have had zero meat since I started this piece. So mayhap it's okay to be a tiny bit suggestible on occasion.

[Tony Rogers Jr. · Rating 4 out of 5]

This book is part 2 of the author's previous book titled The China Study. That book laid out the science behind eating a whole-food plant-based diet while this book is a how-to guide on transitioning to a whole-food plant-based diet. Complete with simple guidelines on what to eat, answers to common questions, recipes, and tips on navigating the grocery store. This book provides you with everything you need to make plant-based eating a life-long habit. Ive been eating a plant-based vegan diet for 3 years now this book would have saved me a lot of frustration and newbie mistakes when I first started out. This is an excellent guide for anyone looking to begin a healthier lifestyle.

Tony Rogers Jr
Author of Visionary:Making a difference in a world that needs YOU

[Catherine · Rating 2 out of 5]

I have the library copy. I have been on the whole food, plant-based diet for the past nine months. I didn't find many things in this book that was helpful, new, to me. It's probably a great book if you've never done this type of dieting before. I'm reluctant to use the word dieting here. For me it's not a diet, it's a life change. And I've made this successfully already.

This is probably an excellent book like I said if you've never been on a whole food, plant-based diet choose one. There are many great recipes and here. I don't like to follow recipes, though. They usually require too many ingredients, and I don't like to cook, so I'm not interested in that. You might be.

I'm giving this rating based on my usefulness.

[Arianna · Rating 5 out of 5]

Reading the China Study leaves you with the questions...." Now how do I do this?" "What about gluten free? What about Paleo? Should I go organic...?" The Campbell Plan answers all those questions and comes with a meal guide and recipes in the back (that are an easy source to many more recipes, the websites for the cooks are listed). I'm so happy Dr. Campbell made a 'how-to' guide for eating whole food plant based, from the results of the China Study.
I've made the banana bread and the spinach and mushroom from the book at least 4 times each. I definitely recommend the book, and the recipes!

[Vadim · Rating 3 out of 5]

Малоподвижный образ жизни, высоко-калорийное питание, постоянный стресс на работе и дома являются причинами эпидемии ожирения, охватившей население многих развитых стран. Вместе с лишними килограммами к людям приходят болезни сердца, диабет, инсульты, инфаркты, онкология и ранняя смерть.

Если вовремя заметить эту проблему, её можно решить без вмешательства хирургов и дорогостоящих лекарств - просто изменив свой привычный рацион питания.

"Мы то, что мы едим" - эта мудрость известна веками и даже отражена в народном эпосе (в сказке о Колобке, созданном из муки и воды). Как дом являющийся совокупностью строительных материалов, использованных при его строительстве, наше тело (храм души) это сумма потребленных и усвоенных продуктов. И только от нас зависит, что окажется в нашей тарелке - свежие овощи и фрукты или промышленный фастфуд.

Ежедневно мы принимаем (зачастую неосознанно) примерно 200 (!) решений, связанных с питанием. Обычно, они обусловлены банальной нехваткой времени: проспали и решили не завтракать, заработались и пропустили обед. Поздний и потому не совсем здоровый обильный ужин становится для нас основным приемом пищи в течение долгого дня.

Понимание, что что-то идет не так приходит лишь когда мы чувствуем одышку, поднявшись на высокий этаж или когда солидная окружность на талии начинает мешать завязывать шнурки.

Тогда мы включаем авральный режим и садимся на диету – низко-калорийную, безуглеводную, кремлевскую, Аткинса, Монтиньяка, Волкова et cetera. Нас хватает на 2 недели, а затем мы возвращаемся к старым пищевым привычкам. И так каждый год.

Пока не встретим человека, который благодаря советам диетолога значительно похудел или прочитаем книгу-озарение (как «Китайское исследование» доктора Кэмпбелла – результат 20-летних научных трудов, доказавших взаимосвязь развития болезней с уровнем потребляемого животного белка).

Недавно сын и соавтор упомянутого выше бестселлера врач-диетолог Томас Кэмпбелл написал книгу «Китайское исследование на практике», в которой предложил поэтапный план перехода к здоровому питанию. Этот план уже сработал для его семьи и многих пациентов, которым он помог улучшить состояние здоровья.

Помимо детального анализа популярных диет, в книге даются рекомендации по выбору продуктов питания и рецепты приготовления из них полезных блюд.

Питайтесь со вкусом и оставайтесь здоровыми!

[Paula · Rating 3 out of 5]

This was a good book on the benefits of a plant based diet. Since I've already read several, though, there was nothing new for me here. If you've read the China Study (which this author co-wrote) you already have most of the information in this book. What I was looking for was a menu plan that would help us get started. This book has two weeks worth of menus and recipes. It did give me a good idea of one man's eating pattern, which is helpful. However, I doubt I'll stick to these recipes. I have since purchased a couple of recipe books for plant based eating that will help me more than two weeks worth of meals. Others may find the book more helpful than I have, if you haven't already read broadly about a plant based diet.

[Peter Augustinak · Rating 4 out of 5]

Even though this book is more for those just considering to change the diet - or better said their lifestyle, I've found several useful information in there too. Specifically I was a little bit surprised how many foods do not belong under the "whole food" category. It is another bit to a perfection into my view of this area - at least I hope.

What is for sure, the nutrition education in medical schools is something we as a society cannot ignore anymore and it is sad, that even after so many proofs and so many years this is still not considered as important topic. Will see what future brings, anyway by the work of people like author of this book we are maybe at least a little bit closer every day.

[Bernie · Rating 5 out of 5]

Great book, shedding a different perspective on what it means to be healthy (it's not hard) and how to achieve it (change of habits). Dr. Campbell has his PH.D. in nutritional biochemistry which provides him a level of expertise and perspective on nutrition and health missing from the majority of medical doctors who want to cut to cure or prescribe a pharmaceutical medication. Although you will get tired of reading/hearing it, remember these terms "Whole Foods Plant Based Diet". That is it in a nutshell.

[Skylar · Rating 4 out of 5]

A good enough book, but the least-good book I've read on the plant-based lifestyle. He plays too fast and loose with assumptions instead of using data (which exists so why is he making up scenarios?). For example, when he compares various diets, he spitballs how much each diet would consist of certain nutrients. We have studies for this. No need for spitballing. I also felt the "how to transition" section just wasn't as good as the other ones on the market.

[Annie · Rating 5 out of 5]

I already believed in this lifestyle before reading this book, so I didn't need any convincing. Still, I enjoyed Campbell's explanation of why this diet is important. He also addressed the hot topics which was interesting. I haven't tried the recipes yet, but am always on the lookout for vegan, clean recipes. Can't wait to make some of these!

[Melissa]

Thank you Goodreads for this book. Loved that it was hardbound with an embossed jacket.

A great book, very informative. The recipes will be handy.

[Nastia Kisel · Rating 5 out of 5]

I still think we need to eat meat. But now I understand that I need to eat much more vegetables, fruit and beans

[Ronald · Rating 4 out of 5]

“Simple,” yes. But “Easy,” not so much.

The premise of the Campbell Plan is that we need to obviate the failed reductionist approach to good health, which is fraught with efforts to manage specific symptoms pharmaceutically... one symptom one Rx, plus probably more palliative Rx’s to mitigate the toxic side effects of the first Rx, and so forth Ad Nauseam.

The answer lies in taking personal control of our health and following a nutritional regimen of Plant-Based Whole Food, the WFPB described in Dr. Campbell Sr.’s books, The China Study and WHOLE.

In The Campbell Plan, his son reiterates the premise and goes into the minutiae of actually making the transition from the Standard American Diet (SAD) to a WFPB natural nutrition regimen.

I found the three books to be convincing and enlightening. And I’m taking my first timid steps toward the ideal Plan: for openers, I’m off dairy, eggs, red meat, processed food of all kinds, and non-organic food.

I find that WFPB food tastes best when prepared Asian style, especially Thai with lots of aromatic herbs & spices, but easy on the sugar and processed sauces that most Asian cooking calls for.

Of course I don’t expect to cause a ripple in the profitability of Big Ag, Big Pharma, AMA, Health Insurance, or ACS and the many other groups trying to identify specific triggers for the diseases that plague the US, (poorest health per healthcare dollar).

But I’m convinced we ourselves can achieve good health with mostly WFPB nutrition and REGULAR exercise.

[Rafael · Rating 4 out of 5]

I picked this book up after having read "The China Study" second edition. That book really got to me, and this book was a natural next reading step, since I am looking to maintain the changes that I've done to my lifestyle, and improve those changes (let's say that the first changes were rather quickly implemented, and thus quite crude, but they were definitely a start). Since "The China Study" was very scientific in it's approach, I had gotten the heavy, well referenced arguments from that book, as to why I need to change my nutritional habits, mainly when it came to avoiding animal proteins. What this book did, was to go into all the practicalities about how to change, and answered many of the remaining questions about food that I had about sugars, oils, fats, etc. At the end of the book, the author also provides with excellent recipes for a two week planning of plant based whole food meals. Previously I had been on the hunt for my own recipes, and some of them were good, but this book really delivered list of really delicious meals that I had not found yet.

I feel that I need to mention what this book does not provide with; it does not provide with the heavy scientific reasoning that leads the reader through a process towards a complete change of heart regarding nutrition. So had I read only this book I would most probably not have changed my lifestyle to promote my health. To do that, you should read "The China Study".

[Andreas Schmidt · Rating 2 out of 5]

Non mi pare un testo rivoluzionario, ma anzi uno come tanti che propone una dieta sulla scorta della presuntuosa certezza di aver trovato la chiave universale dell'alimentazione umana.
Sempre meglio di molti altri ciarlatani che pubblicano libri proponendo diete assurde con ricette assurde (ne ricordo uno con un "agnello al cacao").
In sostanza, siccome gli autori hanno studiato la dieta dei cinesi rurali dove l'incidenza di malattie "occidentali" è minore, dicono di aver trovato l'elisir. Ovviamente glissando sul fatto che l'ipotesi parte senza tenere in minima considerazione l'etnia (che sì, esiste, forse la mia alimentazione "da occidentale" non va bene per un cinese e viceversa, no?) e quindi secondo loro bisognerebbe alimentarsi di "cibi integrali" (arrivando a una seppur giustificata riclassificazione dei cibi partendo dal metodo di raffinazione) ed eliminare, al solito, la carne perché ritenuta lo strumento dello dimonio.
Ovviamente per forza di cose si strizza l'occhio ai vegetariani e vegani. La nota positiva è che il livello di fuffa è piuttosto contenuto e perlomeno vengono citati studi a livello a internazionale. Per fuffa, intendo che molti autori che hanno poco da dire lasciano parlare, a loro giudizio, i casi dei loro pazienti dopo essersi dilungati in episodi della loro vita (di cui si può fare a meno, tutto sommato).

[Kari Davis · Rating 3 out of 5]

A family member gave me this book to read. The basic idea of less bad fats, sugars and red meats is a given. Becoming a vegan is a little much. No, I won't be come a vegan after reading this book. I have read other studies and watch documentaries that oppose this view point. Why great for some...just not for everyone. I actually watched some documentaries that state total veganism is unhealthy. Anything you do over obsessively is not a healthy way to go. So yes, to more plants and veggies. A yes to more fruits. A Yes-Yes, to eating more organics! A yes, to eating less read meats. A yes to eating more white meats. Cutting out all animal based products a big no.

[Fred Pierre · Rating 4 out of 5]

Well-written and authoritative, this book describes an ideal diet based on the China Study. The China Study assessed the effects of whole food diets vs. processed food diets and found that we are eliminating a lot of vitamins and nutrients from our food by over-processing it and boosting it with concentrated sugars.

The Campbell Plan recommends eating less meat and more vegetables. It elevates a plant-based diet for its cholesterol reduction, and suggests foods that can reduce inflammation in the body. It's science-based and yet it's not overly preachy. The recommendations are clear and supported with evidence. I learned some ideas that I think will benefit my health.

[Ashh · Rating 4 out of 5]

Good book with useful information. However, being WFPB for just over five years, it's nothing I haven't already read somewhere else.

It's a fantastic starting point. Definitely a recommended read if you're new to plant-based eating, or if you're contemplating making the lifestyle change. The language is accessible and the information isn't too overwhelming.

I did, however, like how the author touched upon different diets and trends (e.g. Paleo, Mediterranean, etc.) and why they might not actually be as beneficial as they're touted to be.

Also, recipes are always appreciated!

[Rachel Vryhof · Rating 4 out of 5]

Straightforward information on the whole food plant based diet! I was glad for the clear distinction made between this diet and the Mediterranean diet as well as the section on why oil free is so important. Tons of information on lots of current nutrition hot button topics, a section on mental preparation that was excellent, a two week meal plan that wasn't necessarily groundbreaking and a very nice recipe section.

My favorite part of the book was his recommendations for WFPB bloggers and cookbooks to get more recipes to start trying!

[Ross Flynn · Rating 4 out of 5]

A useful addition to the Campbell family’s legacy, this book is shared through the pen of a caring and credible physician. One of my favorite quotes that captures his common sense logic: “grass-fed beef may have twice as many antioxidants as grain-fed beef, but levels of antioxidant values in both are very small. The micronutrient differences between plant and animal-based foods can be as large as 10,000% to 100,000%. To imagine that one can continue to eat lots of animal based foods and expect better health is misleading.”

[Ally Franzino · Rating 5 out of 5]

I really enjoyed this book, especially after reading the first one on the China Study itself. This book provides a sort of outline as to what you should be eating and avoiding in order to live a healthy lifestyle. I also liked that it provided examples of recipes and examples of brands because it can be used in order to jumpstart this new lifestyle. For those interested in a whole food, plant based diet, this is a great book to read and will get you started in the best way possible.

[Eric · Rating 4 out of 5]

I've not signed up yet to get my Whole Foods, Plant-Based Nutrition Certificate, but I really should. I am assuming there are both supporters and detractors out there who will tear down and defend elements of the Campbells' work, but I truly believe we are on the verge of a whole new way of thinking about what we eat. When I think of the diseases likely attributable to life style and food choices we make daily I cringe.

[Chris · Rating 2 out of 5]

Some good practical advice on adopting a whole foods, plant based diet. Some tasty recipes. Makes a token, half-hearted effort to motivate such a diet from a health perspective. And so a bit long-winded, if also somehow unconvincing and anecdotal, in places. Read “The China Study” or maybe “What the Health” for a better argument for such a diet.

[Edmcdaniel · Rating 4 out of 5]

I love anything that discusses the China study. Stay away from animal protein and high fat, eat lots of fruits and veggies and you can and will feel great. I actually read this book by mistake- I thought it was the original China study book! But I’m glad I read it and now I’m off to read the original, written by him and his dad.

[Rick · Rating 5 out of 5]

Takes the results of the China Study and challenges you to put it all into practice. Gonna try my on experiment to see if it works. because how bad would it be to give up a few foods I've eaten for years to have a happier, healthier and disease free slide into old age, worth a shot!!!

[John · Rating 5 out of 5]

I haven’t read the first book, but I was glad my eyes found their way to this one. The power of a plant based diet, this is a book everyone should read. Lots of valuable information here, I might consider purchasing the first one now. 🙂

[Fred Kunkler · Rating 5 out of 5]

Understandable and useful

Lots of books on this topic can be “preachy” but not this one. Good follow up the China Study book. It will help me start transitioning to a healthier lifestyle.

[PJ Hatfield Bauer · Rating 5 out of 5]

I am ready after reading this book

Having read The China Study and Fork Over Knife, I needed this book and my brother ‘s heart attack to get serious. My husband already eats this way. So. Unity of meals here we come