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How Not to Diet: The Groundbreaking Science of Healthy, Permanent Weight Loss Hardcover – December 10, 2019
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"Dr. Michael Greger is one of my heroes and continues to inspire me. Why? Because he embodies personal integrity, values facts, and is one of the kindest and smartest people I know. All of his lecture fees and book royalties go to charity, including his non-profit NutritionFacts.org, one of the most credible sources of science-based nutrition. How Not to Diet is one of the best books I’ve ever read on how to lose weight in sustainable ways that enhance health. Highly recommended!" ―Dean Ornish, M.D., founder and president of the non-profit Preventive Medicine Research Institute and author of UnDo It!
"There is no doubt that if you wish to learn how extensive is the evidence supporting a whole food plant-based diet, read this book. Dr. Greger has mastered that knowledge base like no one else." ―T. Colin Campbell, Ph.D., professor emeritus of Nutritional Biochemistry at Cornell University and author of The China Study
"How Not to Diet is an encyclopedic tapestry of everything important and healthful for human nutrition. Walter Lippman once stated 'the touchstone of sanity is the truth.' Dr. Greger has created a monumental bastion of nutritional truth to lead our journey in eliminating chronic disease." ―Caldwell B. Esselstyn, Jr. M.D., author of Prevent and Reverse Heart Disease
About the Author
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The long version: I am 58 years old and lately my lackluster halfhearted diet attempts have been making me crazy. I weigh about 25 pounds more than I'd like to, and I am feeling the strain of lugging around the extra weight, especially on my knees. On the one hand, I really want to lose the extra weight. On the other hand, I really want to eat whatever I want. And after having watched what I eat for 44 years now, sometimes more successfully than others, I have started to wonder: When does it end? When can I stop caring what I weigh? When can I eat Nutella without feeling guilty? When can I, you know, stop dieting and stop watching what I eat?
Sadly, my logical conclusion is never. I can stop caring about what I weigh and what I eat when I decide to stop caring about my health. So … never.
But still, even after years of doing this, I have found that lately the struggle has been profound. I drop 3 pounds and regain 4 almost immediately. Repeat repeat repeat. My overall trend has been up instead of down, despite my efforts. It's all very discouraging.
I have also spent a lifetime learning about diets and nutrition. Seriously, if you want the skinny on various diets, don't ask a thin person and don't ask an obese person. Ask an in-between person who has spent years facing the struggle. We know. We're the ones who do the homework and know all about Keto and Atkins and Ornish and Cabbage Soup and Paleo. My knowledge stretches back decades, and I have discovered that there are really only two things that work:
1. Your head has to be in the game. If you aren't mentally all in, it's a waste of time. If you are mentally all in, it doesn't matter what diet you're on, if any. You will succeed.
2. You can't just diet. It really has to be a lifestyle change to maintain long-term results.
So here I am, discouraged and prone to stress eating, not even wanting to play the diet game anymore – and along comes this book.
How Not to Diet was exactly what I needed. The book absolutely blew me away. I had no idea that there was so much I didn't know about a subject I thought I basically knew everything about. Every page a new revelation. Constant insights. Not just “eat more fiber” but detailed explanations as to why.
The author and his team scoured many thousands of studies to arrive at the well-researched conclusions with which this book is teeming. Free of the usual agendas and the unfounded assertions diet books put forward so that they will be different from one another and hence marketable, this book is loaded with GASP! actual facts.
I had also heard of, but not read, the author's How Not to Die. I've ordered a copy. I want to read as much of his work as possible. It's an investment in my health. Hopefully, this will be the catalyst I need to create real change. I am very optimistic.
The author's proceeds from this book will be donated to charity.
BOTTOM LINE: This book is a game changer. This book is a life changer. Very strongly recommend.
We know him best as the voice and brains behind NutritionFacts.org and Dr Greger has an uncanny ability to make the complex simple and understandable. He won’t disappoint you in How Not To Diet. Covering a wide range of the latest science from microbiome to chronobiology, he’s skillfully chiseled away the confusion leaving easy to understand, just the facts, summaries.
One important message is that we might all avoid making another failed resolution and instead embark on a genuine lifestyle transformation that will last. He’s collected all the ingredients you’ll need for a 5-star recipe of good health. Beyond all of that he’s an incredibly generous man and is driven to help people. In our year’s of working together he’s always found time no matter how busy he may be. I’m certain you’ll learn many things from this book as I have over the last couple of months reviewing it. I can’t recommend it with more emphasis - just buy it!
Top international reviews
Don’t get bogged down in the first few chapters but read the ‘food for thought’ sections as summaries. The chapters on boosters and tweaks make it all worthwhile!
Can’t wait for the ‘how not to diet cookbook’ as the ‘how not to die cookbook’ was a lot more accessible than ‘how not to die’!
However, kindle search & highlights really help, and the Daily Dozen app demystifies what is actually required.
Putting it all into practice is another matter. I will let you know in six months how it goes :)
I'm sure much of the information presented herein will be available on nutritionfacts.org in time, although it won't of course be packaged into 1 audio book.
All in all highly recommended get this or read the actual book :)
The book deals with the topic in a way that covers everything including background information. Facts, no ideologies. And fun to read. Best book ever.
Ich kann nur empfehlen, dass man sich verschiedene Quellen durchliest (LowCarb, Low-Fat, Keto, Proteine, Fleisch, Vegetarier, Veganer) und sich dann seine Meinung bildet.
Es gibt wahrscheinlich für jede Ernährungsrichtung eine Studie, die diese Art und Weise rechtfertigt. Man braucht Perspektive, um das Ganze beurteilen zu können. Bücher wie "Death by Food Pyramide" gehen in diese Richtung.
Herr Greger spricht aber den wichtigen Punkt an, dass man sich angucken sollte, wie Ernährung die Gesundheit beeinflusst (ebenso natürlich Esselstyn, McDougall, Campbell).
(Ja, ich habe auch Dinge wie Renegade Diet, Four-Hour Body, Why we get fat gelesen).
IMO realisiert man dann, dass man aus der Meta-Perspektive nur plant-based whole food empfehlen kann.
Die meisten Bücher diskutieren Dinge wie Schwermetallbelastung, Epigenetik oder Polyphenole nicht. Im Falle von sehr fleischlastigen Diäten wird auf Nahrungsergänzungmittel (die nicht per se schlecht sind) verwiesen, ohne klarzustellen, dass die reine Substanz sich meist als wirkungslos erwiesen hat (vgl. Fischölkapseln).
Konkretes Beispiel bei Tim Ferriss (Thema ohne Bezug auf ihn wird auch im Buch besprochen): Er spricht sich stark gegen Fruktose aus. Studien haben aber gezeigt, dass Fuktose in Obst ganz anders wirkt als bei der isolierten Einnahme (kein Insulinschock). Solche fundamental wichtigen Dinge werden dann weggelassen und es wird eine Theorie geformt (Carbs sind böse), aus der dann konkrete Ernährungsempfehlungen abgeleitet werden.
Ja, Herr Greger empfiehlt am Ende als "Philosophie" auch whole-plant based food. Aber erst nachdem er extrem viele Aspekte beleuchtet hat (Epigenetik, Wirksamkeit von isolierten Substanzen, Krankheiten, biologische Mechanismen). Ich bin immer noch offen für andere Ernährungsarten. Dennoch scheint mir die empfohlene Ernährungsweise sowohl empirisch als auch logisch die beste zu sein: Pflanzen bilden Abwehrstoffe gegen viele Angreifer. Durch pflanzenbasierte Nahrung führt man sich eine Vielzahl dieser zu. Tiere sammeln aufgrund der Ernährungspyramide (mit Apex Predatoren an der Spitze) viel mehr Schadstoffe.
Herr Greger hat einfach die Nuancen des Themas verstanden.
Interessante Zusatzlektüre: How not to die, Meatonomics (politisch), Death by Food Pyramide (was die Politik angeht), Das Salz-Zucker-Fett Komplott (politisch). Herr Greger spielt, was Akribik und empirische Belege angeht, natürlich in einer ganz anderen Liga.
I'm so tired of typical diet books....this one has practical suggestions and solid evidence based solutions.
Ich habe es zurückgeschickt und hoffe auf die gebundene Ausgabe. Werde berichten, ob dort wenigstens die Quellenangaben mit abgedruckt sind sind.