How Not To Diet: The Groundbreaking Science of Healthy, Permanent Weight Loss
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- Type：Epub+TxT+PDF+Mobi
- Create Date：2021-03-22 20:10:28
- Update Date：2025-09-07
- Status：finish
- Author：Michael Greger
- ISBN：1529038707
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Summary
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。
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。
Reviews
Kelly Kennedy
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Huge book， lots of data - but so good。 I want to read it again to be able to remember more pointers。
Danielle
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Way too much information for me！
Luisa
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A whole food， plant strong lifestyle is the surest way to health and happiness， not just weight loss。
Breanna
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I recommend this book to everyone。 I appreciate all the work Dr。 Greger puts in to summarize the newest research on food and diet。 I plan to incorporate Dr。 Greger daily dozen into my life。
Jana
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Well， it's a bit dry， but definitely。。。complete。 Well， it's a bit dry， but definitely。。。complete。 。。。more
Lisa
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Wish I could give it 6 stars！！ Learned so much-
Ken Abel
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Although I can't fault the research， this isn't a consumer friendly book。 There is way too much repetition。 The gist of the book is eat whole plant foods because they are nutrient rich but calorie poor。 But theres chapter after chapter （not short ones either） that really go into detail about fiber or chewing or whatever。 Really its too much。 Although I can't fault the research， this isn't a consumer friendly book。 There is way too much repetition。 The gist of the book is eat whole plant foods because they are nutrient rich but calorie poor。 But theres chapter after chapter （not short ones either） that really go into detail about fiber or chewing or whatever。 Really its too much。 。。。more
K。 East
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I've read probably 30 or 40 nutrition and/or diet books in my life because I am fascinated by the human body， including the way it processes food。 This one was a bit of a slog to read， but it certainly was full of data， requiring 5000 footnotes！！ It's a good thing he didn't put the footnotes in the volume or it would have been twice as long and at almost 600 pages， it is a tome。 He quotes his editor in the intro as saying no one wants to read a long diet book， and I suspect the length alone woul I've read probably 30 or 40 nutrition and/or diet books in my life because I am fascinated by the human body， including the way it processes food。 This one was a bit of a slog to read， but it certainly was full of data， requiring 5000 footnotes！！ It's a good thing he didn't put the footnotes in the volume or it would have been twice as long and at almost 600 pages， it is a tome。 He quotes his editor in the intro as saying no one wants to read a long diet book， and I suspect the length alone would keep many people from reading it。 And the repetitive writing might have prevented many from finishing it。 His method of presenting research study after research study， then refuting them and going on to yet more research studies can grow a bit tedious unless， like me， you are a bit of a science geek。 And while I found the detail with which he discusses the various digestive processes pretty fascinating， I suspect the average reader might not agree。 Those people might get more from the info he provides free of charge on his website: nutritionfacts。org。I found the evolution of some of the research pretty interesting as well。 But I came away from some of these sections wondering exactly what point he was trying to stress。 He does tend to ramble and double back on his arguments。 And critically， I have to say that he periodically presents information that contradicts or overlaps itself in contradictory ways。 It doesn't happen often but when it does， it sends up little caution signs that "reader beware" -- that he isn't a food messiah， just another author with some very strong opinions and is probably not without a degree of bias that colors what information he chooses to present。 Greger is trying to make a very strong case for a total plant-based diet， basically veganism， and he tends towards scare tactics to make his point。 All points being based on science， mind you， but there is a LOT of science out there and he， like almost every other food writer I've read， has cherry-picked his studies to support his views。 I can't say I actually liked reading this book because it was l-o-n-g and way overwritten and sometimes a bit dense and the writing needed some serious editing， but it was certainly full of fascinating and significant food/eating data。 I am glad I read it because I learned a lot。 。。。more
Jake
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You can get all of the information from this book in Dr。 Michael Greger's YouTube channel but it is nice to have it compiled and organized in one place。 His review of evidence based research is skewed towards veganism but it is all coming from a good place and makes a lot of sense。 You can get all of the information from this book in Dr。 Michael Greger's YouTube channel but it is nice to have it compiled and organized in one place。 His review of evidence based research is skewed towards veganism but it is all coming from a good place and makes a lot of sense。 。。。more
Jessica
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I really enjoyed both of dr。gregers books and his cook book is one of my favorites but I did feel this book was a little repetitive and had alot of the same facts as how not to die。 It was a food refresher but could of been cut down a bit。
Vicki
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Okay， I'm going to be honest。 I could not get past page 6。。。the self congratulatory tone irritated the p*ss out of me。 To be fair， I tried to read this on kindle。 Maybe a "real" book would have made a difference， being able to flip around。。。but as it was， just no。 Okay， I'm going to be honest。 I could not get past page 6。。。the self congratulatory tone irritated the p*ss out of me。 To be fair， I tried to read this on kindle。 Maybe a "real" book would have made a difference， being able to flip around。。。but as it was， just no。 。。。more
Laura Ralston
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How Not to Diet is a close-second to my favorite nutrition book， How Not to Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease。 I appreciate Dr。 Greger’s accessible tone—he breaks down dry， complex studies into digestible chunks。 Weight loss is a multibillion-dollar industry riddled with misinformation， and preconceived notions sneak into our brains through marketing and other unreliable and/or biased sources。 It’s worth noting that Dr。 Greger makes no profit on any of How Not to Diet is a close-second to my favorite nutrition book， How Not to Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease。 I appreciate Dr。 Greger’s accessible tone—he breaks down dry， complex studies into digestible chunks。 Weight loss is a multibillion-dollar industry riddled with misinformation， and preconceived notions sneak into our brains through marketing and other unreliable and/or biased sources。 It’s worth noting that Dr。 Greger makes no profit on any of his books， website， or diet recommendations—100% of proceeds go to charity。HNTDiet is dense and thorough。 Dr。 Greger provides a list of all studies cited: nearly 5，000 studies （which the nutrition nerd in me loves; you better bet I bookmarked this page）。 If you don’t enjoy being knee deep in research， you won’t enjoy the bulk of this book。 That said， like the “Daily Dozen” from How Not to Die， How Not to Diet comes with a checklist of “21 Tweaks” to add to your daily routine to boost weight loss （Google them if you want the practical SparkNotes version of HNTDiet）。 Some of these recommendations have stronger scientific backing than others， as you’ll learn。I hate to say it: Dr。 Greger’s writing style （and especially audiobook delivery） are obnoxious。 He repeats himself frequently and his humor is just SO dorky， I cringe。 More importantly， the editing is confusing—he discusses the positive aspects of a diet trend （e。g。 extended fasting） at length， but then concludes the chapter with a warning to fast only under medical supervision due to the potential risk of kidney failure or death。 A big part of the problem （as Dr。 Greger acknowledges） is that nutrition studies—like psychological studies—can suffer replication crisis， where results are not repeatable or conflicting results are found。 I appreciate the dedication to unbiased study selection， sharing benefits and risks so we the people can make educated choices about our diets， but the structure could be more clear。 HNTDiet had too much commentary in places and not enough in others。My complaints pale in comparison to how helpful this book is。 I’ll reread， buy the cookbook， buy the next book， revisit the citations， etc。 etc。 It’s a nutrition nerd’s research fantasy。 。。。more
Keesah
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Dr。 Greger has compiled a wealth of knowledge on what it takes to loose weight。 I am so glad he backed up all of his suggestions with evidence。 I have already started incorporating some of his ideas like not eating after 7pm and drinking water before meals， and I’m sure they will work if I can stick to only eating one slice of cake or one serving of cookies per day。
Annediaz
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I love dr。 Gregor and I think his “diet” is the only way that makes sense and is actually good for you。 I always appreciate no nonsense when it comes to health and dietary choices。 I only gave 4/5 because i felt it was a little slow and bogged down in some places when a sentence or two could’ve portrayed the same info。
Jesi
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This was ok！！ The first 200 pages or so are v good and then it just gets a little drier as he goes through all the research studies about specific kinds of foods or lifestyle changes & discusses whether they actually work。 I would absolutely start with How Not to Die， which was， without exaggeration， probably the most life-changing book I’ve ever read。 I switched to a whole food plant-based vegan diet 14 months ago after reading it and will never go back—I can’t believe how many random symptoms This was ok！！ The first 200 pages or so are v good and then it just gets a little drier as he goes through all the research studies about specific kinds of foods or lifestyle changes & discusses whether they actually work。 I would absolutely start with How Not to Die， which was， without exaggeration， probably the most life-changing book I’ve ever read。 I switched to a whole food plant-based vegan diet 14 months ago after reading it and will never go back—I can’t believe how many random symptoms it’s cured that I had just resigned myself to or thought were just part of the aging process。 If you， like me， read that book and become an evangelist for it， then you will probably also want to read this one。 。。。more
Emilee
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I read Dr。 Greger's book How Not to Die six years ago when I first went vegan。 My husband was extremely resistant to giving up animal products， but I made him read that book and he was completely convinced。 However， in the last six years our family has been more "junk food vegans" than anything， simply swapping out our favorite unhealthy foods for vegan versions。 As a result， we have not experienced the health benefits we expected when we made the switch。 But after reading this book， I feel read I read Dr。 Greger's book How Not to Die six years ago when I first went vegan。 My husband was extremely resistant to giving up animal products， but I made him read that book and he was completely convinced。 However， in the last six years our family has been more "junk food vegans" than anything， simply swapping out our favorite unhealthy foods for vegan versions。 As a result， we have not experienced the health benefits we expected when we made the switch。 But after reading this book， I feel ready to make a second great change， from junk food vegan to truly whole foods plant based。 Dr。 Greger and his team are extremely thorough in combing through all of the published scientific studies having anything to do with fat loss。 They break down the findings and give you all the information you need to make the healthiest choices。 Just as Dr。 Greger says though， doing the lifestyle tweaks isn't enough unless your foundation is built on a truly healthy diet， the kind that our bodies were literally designed for。 I only wish that I had read this book before getting pregnant the first time so that my children could have received an absolutely phenomenal head start to their health in life。 But perhaps my children and theirs will be the start of a new generational cycle of health。 。。。more
Katy
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Excellent info， as always！
Andrea Covington
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I understand why he wanted to give so much supporting evidence for his recommendation of a vegetarian diet but 570 pages and 4990 citations is too much。 If you are already on board， and possibly have already read How Not to Die， I would suggest skipping straight to Section 4 and read just the boosters。 The one thing that is a definite game changer for me is Dr。 Greger's app - Daily Dozen。 It is an easy way to remind yourself of the recommendations he makes in both of his books and even has quick I understand why he wanted to give so much supporting evidence for his recommendation of a vegetarian diet but 570 pages and 4990 citations is too much。 If you are already on board， and possibly have already read How Not to Die， I would suggest skipping straight to Section 4 and read just the boosters。 The one thing that is a definite game changer for me is Dr。 Greger's app - Daily Dozen。 It is an easy way to remind yourself of the recommendations he makes in both of his books and even has quick explanations。 。。。more
Heather
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Audiobook: 1 starDelivery/Approach: 2 starsInformation as related to Obesity: 4 starsOverall: 3 starsI would not recommend the audiobook as it felt like listening to the world's longest infomercial， it really was bad and I had to stop listening many times as I found it extremely irritating。 The attached PDF is poor quality and lacking much。 Do NOT buy the audiobook （as I did）， get the book。 Overall， I found the book repetitive but packed full of information， I have pages of notes。 I would have p Audiobook: 1 starDelivery/Approach: 2 starsInformation as related to Obesity: 4 starsOverall: 3 starsI would not recommend the audiobook as it felt like listening to the world's longest infomercial， it really was bad and I had to stop listening many times as I found it extremely irritating。 The attached PDF is poor quality and lacking much。 Do NOT buy the audiobook （as I did）， get the book。 Overall， I found the book repetitive but packed full of information， I have pages of notes。 I would have preferred a more generalized approach as the focus was heavily on obesity and weight gain。 Unfortunately， I think the delivery of the book ruined it for me。 I would recommend reading about calorie density and glycemic index then skip to part 3 as I did not find the first 2 sections very helpful and it is a long book to begin with。 I agreed with the author as stated at least 100 times， I will have to "put it to the test" and see how suggestions work for me。 I have found the website to be very helpful and appreciate Dr。 Greger and his team for researching the research。 （nutritionfacts。org） 。。。more
Linz
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This book is packed with scientific evidence based information related to weight loss。 If you have been following Dr。 Greger for a while， you would know that a whole plant based food leads to a healthy life。 In the first part of the book， he explains how a whole plant based diet would also help with weight loss。 In the other part of the book， he goes into talking about the different tweaks which would help in boosting weight loss。 He provides the source for each of the information you would see This book is packed with scientific evidence based information related to weight loss。 If you have been following Dr。 Greger for a while， you would know that a whole plant based food leads to a healthy life。 In the first part of the book， he explains how a whole plant based diet would also help with weight loss。 In the other part of the book， he goes into talking about the different tweaks which would help in boosting weight loss。 He provides the source for each of the information you would see in the book。 Some of the information in the book are truly eye opening。 。。。more
Terri Kinney
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Life and health changing。 I really appreciate this guy tackling the various health claims that seem to rise up daily。 He is thorough and concise。
Rhonda
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well， that was interesting。
Patti
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It was a long way through a lot of information， but that was pretty much expected。 If you want to get the maximum benefit for yourself， you should probably take notes while you are reading it， although the 21 tweaks list is a great summary of every piece of advice。Dr。Gregers humor still comes through splendidly， and even long stretches of particularly difficult scientific evidence is presented in an accessible way。 Its a journey worth taking。
Philip Meisterl
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I consider myself somewhat on an maybe not expert but at least very informed person on nutrition， i study nutritional science and i am a fitness coach。 I would on its on give this book 4 stars because i have some problems with it like saying that we should eat like our ancestours did for which i see no reason they died early and basically ate everything that had lots of calories thats it。 But this is by far the best book on healthy eating that i ever read。Not the best on nutrition overall i read I consider myself somewhat on an maybe not expert but at least very informed person on nutrition， i study nutritional science and i am a fitness coach。 I would on its on give this book 4 stars because i have some problems with it like saying that we should eat like our ancestours did for which i see no reason they died early and basically ate everything that had lots of calories thats it。 But this is by far the best book on healthy eating that i ever read。Not the best on nutrition overall i read a few university books that are better but nor really practical or written well。I could only think of one thing that was missing kind of and that would be a longer section on tracking your progress （im a big fan of weighing yourself regularly and taking progress pictures） but im not decreasing a star for it because thats not what this book is about i wiuld read the muscle and strength pyramid （nurrition） by eric helms for that。I also love how he basically discredited every nutrition myth out there or gave it the pros it does deserve （in my opinion a very fair conclusion to all of them） from fastint to weight loss pills。。。。The conclusion of the book？ Eat healthy lots of greens fibers some meat and fish AND DONT DO A DIET WITH A NAME （he doesnt say that dpecifically but its implied） 。。。more
Ingrid
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I don’t know。 I have friends that loved the author’s prior book。 Maybe I was looking for too simple of a proposal but I found this so hard to read。 Blah blah 。。。 science 。。。 blah blah。。 eat veg。 I don’t know if it was the sheer volume of the book or the author’s style （which too often felt like babbling to me）。
Barbara Griest
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So much amazing information about eating。
Sara
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I wish I had read this years ago。 A mammoth of a book but I was hooked。 Basically reinstates that the reason diets don't work by definition is that people go on them， only to go off them。 Michael explores everything from exercise to fasting。 I wish I had read this years ago。 A mammoth of a book but I was hooked。 Basically reinstates that the reason diets don't work by definition is that people go on them， only to go off them。 Michael explores everything from exercise to fasting。 。。。more
Markas
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This is a must read for anyone who is seriously interested in getting healthier， understanding the inner working of human bodies and how we process our foods。 Be ready to challenge all of you assumptions that you've heard on the media， from trainers， dieters and any other pseudo-scientific sources。I had to consume this book in small nibbles （Michael， this is a pun for you！ :）， to be able to appreciate the vast amounts of information， and I do not suggest rushing through the book。 Take your time This is a must read for anyone who is seriously interested in getting healthier， understanding the inner working of human bodies and how we process our foods。 Be ready to challenge all of you assumptions that you've heard on the media， from trainers， dieters and any other pseudo-scientific sources。I had to consume this book in small nibbles （Michael， this is a pun for you！ :）， to be able to appreciate the vast amounts of information， and I do not suggest rushing through the book。 Take your time and actually let the information you read here sink in。 。。。more
Ștefania Ioana Chiorean
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Very thorough book with lots of advice。 It is hard to keep up with all the information but it is well structured so easy to understand where you are。 Definitely recommend keeping it for later reread。 Most of the recommendations are also in the "How not to die" book but dedicated to weight loss， with many studies。 tests and alternatives to generic diets。 Very thorough book with lots of advice。 It is hard to keep up with all the information but it is well structured so easy to understand where you are。 Definitely recommend keeping it for later reread。 Most of the recommendations are also in the "How not to die" book but dedicated to weight loss， with many studies。 tests and alternatives to generic diets。 。。。more
J
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