Dr. Michael Greger, the internationally-renowned nutrition expert, physician, founder of NutritionFacts.org, and author of the New York Times mega best-selling How Not to Die, now turns his attention to the latest scientific research on the leading causes—and remedies—of obesity. Dr. Greger homes in on the optimal criteria to enable weight loss and considers how different foods affect our health and longevity. He lays out the key ingredients of the ideal weight-loss diet and explains how factors such as calorie density, the insulin index, and the impact of foods on our gut microbiome can help us add or drop pounds. Dr. Greger shows us how evidence-based eating is crucial to our success. (For all of How Not to Diet's thousands of scientific sources, see How Not to Diet Citations.)
Building the Optimal Diet for Not Dieting
How Not to Diet goes beyond food and identifies 21 weight-loss accelerators. Dr. Greger uncovers the latest discoveries in cutting-edge areas like chronobiology to reveal ways to maximize our natural fat-burning capabilities. He builds the ultimate weight-loss strategy from the ground up, taking a timeless, proactive approach that can stand up to any new trend.
Bursting with 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.
Dr. Greger donates 100 percent of the proceeds he receives from all of his books to charity.
FAQs
The diet recommended in the book — a plant-based diet of minimally processed foods — can be effective for weight loss. The diet advice is probably very healthy overall, but it may have some downsides. The book's scientific claims ranged from poorly supported by evidence to well-supported by evidence.
How to not diet summary? ›
Brief summary
How Not to Diet by Michael Greger is a science-based book that offers evidence-backed strategies to combat obesity and related illnesses. It highlights the importance of a whole-food, plant-based diet and sustainable lifestyle changes. What is How Not to Diet about? Who should read How Not to Diet?
How not to diet Dr. Greger's guide to weight loss? ›
How Not to Diet goes beyond food and identifies 21 weight-loss accelerators. Dr. Greger uncovers the latest discoveries in cutting-edge areas like chronobiology to reveal ways to maximize our natural fat-burning capabilities.
How to not be on a diet? ›
Tips
- Choose mindfully, even with healthier foods. Ingredients and nutrient content can vary a lot.
- Read labels. ...
- Watch your calories. ...
- Eat reasonable portions. ...
- Cook and eat at home. ...
- Look for the Heart-Check mark to easily identify foods that can be part of an overall healthy eating pattern.
Bottom line: skipping meals rarely results in weight loss for the long term and it can negatively impact your metabolism. So, consider waking a few minutes earlier to fit in a quick breakfast before your busy day gets away from you. Confused about what to eat, how much or when?
How can I drink and not ruin my diet? ›
How to drink without ruining your diet
- Don't drink more than one day per week and on that day limit to two drinks only.
- Lower your carb and fat intakes on the day you choose to drink. ...
- Try not to eat while drinking and stay away from carb-filled drinks like beer and co*cktails.
- Space out your drinks and drink slowly.
The bottom line on starvation mode
Eating a high protein diet, exercising regularly through resistance training, and taking the occasional break from a low-calorie diet can be helpful when trying to reach or maintain a healthy weight.
Why can't I lose weight no matter how healthy I eat? ›
Not experiencing weight loss could be due to several factors, such as the medications you are taking, the way you are exercising, or your eating patterns. You might not notice weight loss or your desired results even when you do everything "right."
How to lose 10 pounds in 2 weeks without exercise? ›
Losing 10 pounds in two weeks without exercise requires a focus on calorie control, portion management, and choosing nutrient-dense foods. Prioritizing a balanced diet and staying hydrated are key to achieving this goal.
How can I avoid eating to lose weight? ›
Generally, it's a good idea to limit deep-fried foods, baked sweets, ultra-processed foods, sugary drinks, refined grains, processed meats, artificial sweeteners, alcoholic drinks, and candy.
Doing a moderate amount of physical exercise may help combat belly fat. You can start by doing 30 minutes of exercise each day to help manage belly fat and reduce weight. You can slowly increase your exercise duration. Exercising with weights (strength training) is an effective way to manage belly fat.
Is it true that diets don t work? ›
If you've ever felt like a failure because you couldn't stick to a diet, you're not alone. In fact, research shows that 95% of dieters regain their lost weight within 1 – 5 years, with up to ⅔ of those dieters regaining even more weight than when they started.
Is the best way to lose weight is to stop eating? ›
The best way to lose weight is to eat a balanced, healthful diet rather than excluding specific foods. However, knowing which foods are particularly calorie-dense can aid dietary planning. In general, when trying to lose weight, it is best to reduce or avoid calorie-dense foods.
Can I not diet and still lose weight? ›
Various tips can help a person lose weight without going on a diet or exercising. These include eating more protein and fiber, getting more quality sleep, cutting out sugary beverages, and more. Using a variety of methods of weight control is vital for maintaining a healthy body weight.
What is Bryan Johnson's diet? ›
His daily routine includes a blend of over 100 supplements, each selected for its specific health benefits, ranging from improved cognitive function to enhanced metabolic health. Johnson's meals are predominantly plant-based, emphasizing high-nutrient-density foods.
