How Not to Diet: The Groundbreaking Science of Healthy, Permanent Weight Loss

by Michael Greger M.D. FACLM

Overview

Discover the cutting-edge science behind long-term weight loss success, in this powerful new book from the New York Times bestselling author of How Not to Die.

Every month seems to bring a trendy new diet or weight loss fad—and yet obesity rates continue to rise, and with it a growing number of diseases and health problems. It’s time for a different approach.

Enter Dr. Michael Greger, the internationally-renowned nutrition expert, physician, and founder of Nutrition Facts website. Author of the mega bestselling How Not to Die, Dr. Greger now turns his attention to the latest research on the leading causes—and remedies—of obesity.

Dr. Greger hones in on the optimal criteria to enable weight loss, while considering how these foods actually affect our health and longevity. He lays out the key ingredients of the ideal weight-loss diet—factors such as calorie density, the insulin index, and the impact of foods on our gut microbiome—showing how plant-based eating is crucial to our success.

But How Not to Diet goes beyond food to identify twenty-one weight-loss accelerators available to our bodies, incorporating the latest discoveries in cutting-edge areas like chronobiology to reveal the factors that maximize our natural fat-burning capabilities. Dr. Greger builds the ultimate weight loss guide from the ground up, taking a timeless, proactive approach that can stand up to any new trend.

Chock full of actionable advice and groundbreaking dietary research, How Not to Diet will put an end to dieting—and replace those constant weight-loss struggles with a simple, healthy, sustainable lifestyle.

Product Details

ISBN-13:	9781250199249
Publisher:	Flatiron Books
Publication date:	12/10/2019
Sold by:	Macmillan
Format:	eBook
Pages:	576
Sales rank:	82,420
File size:	52 MB
Note:	This product may take a few minutes to download.

About the Author

A founding member and Fellow of the American College of Lifestyle Medicine, Michael Greger, MD, is a physician, New York Times bestselling author, and internationally recognized speaker on nutrition, food safety, and public health issues. He has lectured at the Conference on World Affairs, testified before Congress, and was invited as an expert witness in the defense of Oprah Winfrey in the infamous “meat defamation” trial. In 2017, Dr. Greger was honored with the ACLM Lifestyle Medicine Trailblazer Award. He is a graduate of Cornell University School of Agriculture and Tufts University School of Medicine. His first book How Not to Die became an instant New York Times Best Seller. He has videos on more than 2,000 health topics freely available at NutritionFacts.org, with new videos and articles uploaded every day. All proceeds he receives from his books, DVDs, and speaking engagements is all donated to charity.
A founding member and Fellow of the American College of Lifestyle Medicine, Michael Greger, MD, is a physician, New York Times bestselling author, and internationally recognized speaker on nutrition, food safety, and public health issues. He has lectured at the Conference on World Affairs, testified before Congress, and was invited as an expert witness in the defense of Oprah Winfrey in the infamous “meat defamation” trial. In 2017, Dr. Greger was honored with the ACLM Lifestyle Medicine Trailblazer Award. He is a graduate of Cornell University School of Agriculture and Tufts University School of Medicine. His first book How Not to Die became an instant New York Times Best Seller. He has videos on more than 2,000 health topics freely available at NutritionFacts.org, with new videos and articles uploaded every day. All proceeds he receives from his books, DVDs, and speaking engagements are donated to charity.

Table of Contents

Preface 1

Introduction 5

I The Problem 11

The Causes 11

The Consequences 36

The Solutions 57

Bariatric Surgery 68

Diet Drugs 68

Weight-Loss Supplements 71

Policy Approaches 75

II Ingredients for the Ideal Weight-Loss Diet 94

Introduction 94

Anti-Inflammatory 99

Clean 108

High in Fiber-Rich Foods 121

High in Water-Rich Foods 137

Low Glycemic Load 141

Low in Added Fat 147

Low in Added Sugar 164

Low in Addictive Foods 174

Low in Calorie Density 182

Low in Meat 200

Low in Refined Grains 207

Low in Salt 212

Low Insulin Index 215

Microbiome-Friendly 224

Rich in Fruits and Vegetables 244

Rich in Legumes 253

Satiating 262

Recipe for Success 269

III The Optimal Weight-Loss Diet 272

Introduction 272

Plant Yourself 277

IV Weight-Loss Boosters 290

Introduction 290

Accountability 291

Amping AMPK 295

Appetite Suppression 306

Chronobiology 314

Eating Rate 339

Exercise Tweaks 355

Fat Blockers 383

Fat Burners 393

Habit Formation 422

Hydration 435

Inflammation Quenchers 443

Intermittent Fasting 448

Caloric Restriction 448

Fasting 457

Ketogenic Diets 466

Intermittent Fasting 475

Meal Frequency 489

Metabolic Boosters 493

Mild Trendelenburg 502

Negative Calorie Preloading 507

Sleep Enhancement 515

Stress Hormone Relief 524

Wall Off Your Calories 542

V Dr. Greger's Twenty-One Tweaks 558

VI Conclusion 568

References 571

Acknowledgments 573

Index 575

Editorial Reviews

"Dr. Michael Greger is one of my heroes and continues to inspire me. Why? Because he embodies personal integrity, values facts, and is one of the kindest and smartest people I know. All of his lecture fees and book royalties go to charity, including his non-profit NutritionFacts.org, one of the most credible sources of science-based nutrition. How Not to Diet is one of the best books I’ve ever read on how to lose weight in sustainable ways that enhance health. Highly recommended!" —Dean Ornish, M.D., founder and president of the non-profit Preventive Medicine Research Institute and author of UnDo It!

"There is no doubt that if you wish to learn how extensive is the evidence supporting a whole food plant-based diet, read this book. Dr. Greger has mastered that knowledge base like no one else." —T. Colin Campbell, Ph.D., professor emeritus of Nutritional Biochemistry at Cornell University and author of The China Study

"How Not to Diet is an encyclopedic tapestry of everything important and healthful for human nutrition. Walter Lippman once stated 'the touchstone of sanity is the truth.' Dr. Greger has created a monumental bastion of nutritional truth to lead our journey in eliminating chronic disease." —Caldwell B. Esselstyn, Jr. M.D., author of Prevent and Reverse Heart Disease

From the Publisher