Cover image for How not to diet : the groundbreaking science of healthy, permanent weight loss
Title:
How not to diet : the groundbreaking science of healthy, permanent weight loss
ISBN:
9781250199225
Edition:
1st ed.
Physical Description:
viii, 596 pages : illustrations ; 25 cm.
Contents:
The problem -- Ingredients for the ideal weight-loss diet -- The optimal weight-loss diet -- Weight-loss boosters -- Dr. Greger's twenty-one tweaks -- Conclusion.
Subject Term:

Summary:
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 Nutritionfacts.org. 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. --
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Summary

Summary

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 the 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.


Author Notes

Michael Gregor was born on October 25, 1972. He is a graduate of Cornell University School of Agriculture and Tufts University School of Medicine. He writes and speaks on health issues. His subjects include animal agriculture, nutrition and human health. He promotes a vegan diet. Dr. Gregor serves as the Director of Public Health and Animal Agriculture for the Humane Society of the Unted States and Humane Society International. He also runs the popular website NutritionFacts.org.

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Table of Contents

Prefacep. 1
Introductionp. 5
I The Problemp. 11
The Causesp. 11
The Consequencesp. 36
The Solutionsp. 57
Bariatric Surgeryp. 68
Diet Drugsp. 68
Weight-Loss Supplementsp. 71
Policy Approachesp. 75
II Ingredients for the Ideal Weight-Loss Dietp. 94
Introductionp. 94
Anti-Inflammatoryp. 99
Cleanp. 108
High in Fiber-Rich Foodsp. 121
High in Water-Rich Foodsp. 137
Low Glycemic Loadp. 141
Low in Added Fatp. 147
Low in Added Sugarp. 164
Low in Addictive Foodsp. 174
Low in Calorie Densityp. 182
Low in Meatp. 200
Low in Refined Grainsp. 207
Low in Saltp. 212
Low Insulin Indexp. 215
Microbiome-Friendlyp. 224
Rich in Fruits and Vegetablesp. 244
Rich in Legumesp. 253
Satiatingp. 262
Recipe for Successp. 269
III The Optimal Weight-Loss Dietp. 272
Introductionp. 272
Plant Yourselfp. 277
IV Weight-Loss Boostersp. 290
Introductionp. 290
Accountabilityp. 291
Amping AMPKp. 295
Appetite Suppressionp. 306
Chronobiologyp. 314
Eating Ratep. 339
Exercise Tweaksp. 355
Fat Blockersp. 383
Fat Burnersp. 393
Habit Formationp. 422
Hydrationp. 435
Inflammation Quenchersp. 443
Intermittent Fastingp. 448
Caloric Restrictionp. 448
Fastingp. 457
Ketogenic Dietsp. 466
Intermittent Fastingp. 475
Meal Frequencyp. 489
Metabolic Boostersp. 493
Mild Trendelenburgp. 502
Negative Calorie Preloadingp. 507
Sleep Enhancementp. 515
Stress Hormone Reliefp. 524
Wall Off Your Caloriesp. 542
V Dr. Greger's Twenty-One Tweaksp. 558
VI Conclusionp. 568
Referencesp. 571
Acknowledgmentsp. 573
Indexp. 575