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

I'm a huge fan of Dr. Greger and his science-backed _How Not to Die_, the complementary cookbook, and his Nutrition Facts website, and so I eagerly pre-ordered this new book. At 570 pages (and that's just of content!), I haven't had the chance to read it all, but I'm a fair way in. As always, Dr. Greger's writing is interesting and fun, and _How Not to Diet_ is as much of a page-turner as his previous book. As he explains in the Preface and Introduction, Dr. Greger's goal was to look into all of the existing research about dieting and distill it down into a presentation of the best techniques that will help with weight loss and that are scientifically proven. He explains that the "goal was to give you every possible tweak and technique we could find to build the optimal weight-control solution from the ground up." To that end, the book is broken up into four major sections: * An outline/explanation of the growing obesity problem in America * An exploration of what works best for fat loss * An investigation of how the present diets measure up to the best strategies for sustainable weight loss * A deep-dive into the best weight-loss boosters so you can create your own "portfolio of techniques" Dr. Greger covers hot topics like intermittent fasting, and also ones I've never heard of before like chronobiology, which is how our bodies are affected by diurnal and seasonal cycles. He also covers information about types of exercise, like high-intensity interval training (HIIT) in order to make recommendations not only about how to lose weight, but how to stay healthy. If you're familiar with his Daily Dozen (the twelve foods we should be eating every day), there isn't quite something comparable here, but he does provide a lot of information about health-sustaining foods (like green tea, turmeric, etc.) so as to encourage readers to incorporate more of those foods into their daily eating. In lieu of providing a list of references at the end of the book, there is a QR code you can scan on your phone that will take you to links for each reference source. While I miss being able to look back at the references while I read (I'm an academic [i.,e., nerd ;-) ] and take pleasure in looking at the sources used), I like that the online references contain links to the primary articles. I don't think it's a stretch to say that Dr. Greger is a modern-day icon in the world of healthy eating. The work that he's doing has helped thousands of people adopt healthier ways of eating, and this book is another great book to add to your library if you're interested in learning more about the science behind health. Happy reading!

This book is a summary of what you should do (low added fat, low added sugar, high in water, vegetable and most of all-- satiating) and what you should not perhaps do (bariatric surgery and drugs.) Dr. Greger identifies 21 factors that contribute to healthy eating and potential weight loss. Is there any truth to this list? I found the introduction of the book very revealing and it squares with a lot of what I observed about American food in the last two decades in particular. He talks about additives, toxins, overly large servings, added sugars and fats in processed foods. We lived for a while overseas and we found the food, when we came back to live in the US, to taste, well, awful. There was a chemical taste. It didn't satisfy and I put on quite a few pounds but I sure didn't enjoy it. Was I at fault or is it our food? My doctor in Germany (a naturopath) counseled to make sure to eat a lot of vegetables and hydrating foods. She noted that cells have a fluid layer around them (interstitial fluid, to be exact) that bathes every cell in needed nutrients and also has those "antioxidants" to protect the cells like a defense system against small molecules that wreak havoc on individual cells. This is one reason to "stay hydrated." Dr. Gerger's list of things to do food includes many of the ELEMENTS of trend diets (lower sugar, high plant-based foods) but seeks to systematize that scattered information and instead of a fad (no carbs! get keto! plant based ONLY!) he takes a combined approach to find what you should be eating from the vast array of human foods to stay healthy and...this is most important. satiated. Because if you are hungry all the time, or at inopportune times, you will eat things that sabotage your weight and your health. In particular, I verified some of his statements on a trip to Spain last year. I noticed the food in Spain was extremely fresh and extremely local. We bought foods at the outdoor market for a cooking class. Restaurants featured locally produced meats, fish and vegetables. I was pretty busy running around and on some days, I actually only ate a tiny breakfast and one regular meal---and I was NOT hungry. The food was so clean and healthy, the body KNEW it got what it needed. I think there is a great deal of sensible advice in this book and it can become a way of life and enjoying your meals rather than obsessing over carb count or glaring at every nutritional label as if it is a skull and crossbones. If you buy one book on health this year, I think this should be the book.

Sigo al Dr Greger desde hace años y este libro revela y nos acerca a muchos de los nuevos estudios sobre alimentación.

Giving brief about anything and everything related to health will help everyone and all the information is emanating from the research studies makes it more exciting and informative.

This is not a fad diet or marketing ploy. Dr. Greger is a dedicated doctor and scientist that cuts through all the bull and gives ONLY scientifically researched FACTS about nutrition and how our bodies gain or lose weight (and get sick or well). I have been reading this and using the free app for about 10 days. It is really about ADDING more of the GOOD foods that are known to reduce inflammation, weight gain and disease. I lost 7 pounds of my 12 pound goal so far. But more importantly, I understand a great deal more about my body, nutrition, and the limitations and dangers of dieting, and the scams that are so popular and costly. Dr. Greger gives all the money from the sale of his books to charity and doesn't sell supplements or other products. His work is an act of love and medical integrity. I have given a dozen copies of his other great book, "How Not to Die" to loved ones with various chronic diseases. The book is equally well-documented and literally gives the information needed to avoid or reverse the 10 most common causes of death in the USA! It is incredible. I also highly recommend Dr. Greger's website: NutritionFacts.org where, for FREE, he provides only science-based videos and articles on just about every food and every disease. The database is a phenomenal resource for anyone who wants trustworthy and often entertaining answers to medical questions and who wants to make sound nutritional choices in their lives. Dr. Gregor deserves a Nobel Prize for medicine. I am deeply grateful for his tireless efforts to educate and cannot recommend him and his staff highly enough.

This book wasn't necessary. All of this info can be found in his first book which was phenomenal.

Livro excelente. Vale o tempo dispendido. É difícil manter uma rotina saudável, ainda mais com tantas "facilidades" por aí. Se conseguir seguir, sucesso garantido.