How Not to Diet: The Groundbreaking Science of Healthy, Permanent Weight Loss
T**W
Knowledge is Power When You Want to Lose Weight!
Dr. Greger knows what the scientific studies say about weight loss and he's spilling the beans!!! He also makes his books highly enjoyable to read because he knows how to amuse with witty humor. I was laughing already when reading the introduction. The laughs continued throughout the book at enjoyable intervals. I knew I was really going to learn a lot more about how to lose weight than any other book could teach me.The first part of the book discusses surgery, diet supplements and other quick weight-loss solutions and their consequences! Is there a better way? Is there hope for us all in this obesity epidemic?Dr. Greger has done the research for us and he knows the truth about how difficult it is to lose weight. He is fighting for anyone who is overweight and wants to lose weight more permanently.Some of the questions this book answers include:What spice helps you lose weight when you eat it daily?What time of day should you exercise for maximum fat loss? (This has helped me the most!)What specific food should you eat if you want to live longer and be slimmer?Should you skip any meals?What does the research say about fasting?Which cinnamon should you eat and which should you avoid?No author has influenced my eating habits this year more than Dr. Greger! His logical explanations work well to encourage a healthier lifestyle!At the end of the book there is a list of all the things to do to guarantee your weight loss success. One idea has been lifechanging for me. I have an easy way to fit in an hour of walking each day.With all the choices you have for reading diet books that only work if you follow them exactly and all the time, why not give this book a try! It is much easier to follow the daily activities this book suggests that help you look your best and keep it that way. I found some easy things to do daily and some food items to add into my diet.I do think non religious meditation and yoga are preferable so you don't have to change your whole belief system to benefit. I have found these two activities reduce my anxiety and pain in my body. Dr. Greger recommends one of them however and has some interesting information on the other!Today I also got the cookbook that goes with this book because it has recipes Dr. Greger mentions in this book that sound so good. He's really also a really creative and original cook.I trust the health advice by this doctor because he is backed by science and lives what he recommends. I'm happier, healthier and more grateful for having found his wonderful healing books. The advice works!!!!~The Rebecca ReviewP.S. Since reading all the main How Not To books I've lost weight and seem to have figured something out because I do not lose weight easily! This book has helped me greatly!
M**K
The only diet book you'll ever need - great, weird audio narration
I've read a ton of diet books, and this is the best ā I suspect, the only one I'll ever need again. Simply fascinating front to back, and it appeals to the skeptic in me with the author's frequent refrain to "put it to the test," to examine weight-loss claims through randomized, double-blind, placebo-controlled studies.Consider programs like Jenny Craig and Weight Watchers when actually studied ā they lead to about 3 to 6 pounds on average lost after 2 years, 93 percent of participants dropping out by the end of one year. Participants spend about $200 per pound lost.And the keto diet ā you'll never want to try this after reading the book. An institute created with $40 million to study and promote the diet found that keto proponents' claims were false ā those on the keto diet end up retaining more fat in their bodies ā so the institute ended up closing.The studies on gastric bypass and other surgical procedures to lose weight are also alarming. Most people who undertake them end up still obese because they just learn to game the system ā eating lots of tiny meals of junk food or putting chocolate bars in blenders.Iāve changed numerous habits based on findings that have been put to the test ā and have continued to do them every day for 4 months while I finished the book. (It's a huge book!) For example, the biggest meals of the day are now breakfast and lunch with only a salad for dinner ā the same foods essentially have more calories based on the time of day you eat them because of the body's circadian rhythms.I highly recommend getting both audio and text versions of the book. I would've never finished it just reading it. It's not only big but filled with lots of studies, numbers, and chemical compounds ā but these were easy to digest thanks to the author's "Drunken Capt. Kirk" reading of the material. Absolutely loved it.In short, the way to lose weight is not to decrease the quantity of food but to increase its quality. Cut out sugar (especially sugary drinks) and processed foods, decrease or eliminate dairy and meat, and increase whole plant foods. Some unexpected tidbits: exercise does not help with weight loss generally, diet sodas are linked to overeating, and beans are one of the best foods for maintaining a healthy weight.Oh and one more thing: The author has a thoughtful section on fat-shaming that addresses much of what makes many other diet books creepy in their treatment of fat in general and obesity in specific.Two short excerpts, the first about how frustration causes poor food choices and the second about claims that people won't stick to plant-based diets."So this was the setup: Randomize people to memorize either a seven-digit number or a two-digit number to be recalled in another room down the hall. As they walk from one room to the other, offer each of them the choice of a fruit salad or a piece of chocolate cake. Memorizing a two-digit number is easy and presumably takes few cognitive resources. Under the two-digit condition, most chose the fruit salad. Faced with the same decision, most of those trying to keep seven digits in their heads just went for the cake.""Even those who are young and healthy with no health issues appear to have little problem sticking to a plant-based diet. There was a crossover study in which women were instructed to eat plant-based foods for a few months to see how it would affect their menstrual cycles. But then they were to switch back to their baseline diets to note the contrast, a so-called A-B-A study design where you reverse the experimental variable. The problem is that some participants felt so good eating healthfullyāthey were losing weight without any calorie counting or portion control, they had more energy, their periods got better, and they experienced better digestion and better sleepāthat some refused to go back to their regular diets, which kind of messes up the study. Because they didnāt comply with the protocol and go back to their baseline diets, their data had to be thrown out. So, ironically, the plant-based diet worked a little too well."Oh, what the heck, one more excerpt:"Why wonāt cereal manufacturers reduce the amount of sugar in their products? A number of explanations have been offered, such as āa product with semi-addictive properties may be a safe way to ensure long-term revenues.⦠Another possibility is that selling cereals high in sugar is a smart technique to sell expansively a cheap commodity productāsugar.ā Ultraprocessed foods like breakfast cereals tend to have the highest profit margins. Remarkably, the cost of packaging may outweigh the cost of ingredients in a cereal box by more than ten to one."
S**B
Great book
Read the whole book. It has many healthy tips for eating and life style. Two thumbs up. Hooray for Dr. Greger.
D**E
Fantastic book!
All profits from this book go to charity, it's easy to read, entertaining and based on solid research.Very helpful.
M**N
Practical, Easy to Read, and Inspirational
FINALLY - a book that cuts through all the confusion of anecdotal "evidence," self-promotion, monetization, and self-/industry-interest!Dr. Greger gives you all the information you need - the peer-reviewed science and conflicts of interest revealed - to make up your mind about what you need to do to lose weight and get healthy.His easy-going writing style makes what could be a very dry read into a fascinating, lightly humourous, can't-put-it-down book. This has quite literally changed my, and my husband's, life.I HIGHLY recommend this and his previous book - How Not to Die. I've already bought his next book - How Not to Age - and can't wait to start it.Thank you, Dr. Greger!
S**J
Great book for those looking for permanent fat loss
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.
D**G
Fantastically brilliant and helpful! No-nonsense scientific information!
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.
S**A
Excelente
Sigo al Dr Greger desde hace años y este libro revela y nos acerca a muchos de los nuevos estudios sobre alimentación.
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