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How Not to Diet: The Groundbreaking Science of Healthy, Permanent Weight Loss Hardcover – December 10, 2019

4.7 4.7 out of 5 stars 7,030 ratings

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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.

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Editorial Reviews

Review

"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

A founding member and Fellow of the American College of Lifestyle Medicine, Michael Greger, MD, is a physician, New York Times bestselling author, and internationally recognized speaker on nutrition, food safety, and public health issues. He has lectured at the Conference on World Affairs, testified before Congress, and was invited as an expert witness in the defense of Oprah Winfrey in the infamous "meat defamation" trial. In 2017, Dr. Greger was honored with the ACLM Lifestyle Medicine Trailblazer Award. He is a graduate of Cornell University School of Agriculture and Tufts University School of Medicine. His first book How Not to Die became an instant New York Times Best Seller. All proceeds he receives from his books, DVDs, and speaking engagements is all donated to charity.

Product details

  • Publisher ‏ : ‎ Flatiron Books; 1st edition (December 10, 2019)
  • Language ‏ : ‎ English
  • Hardcover ‏ : ‎ 608 pages
  • ISBN-10 ‏ : ‎ 1250199220
  • ISBN-13 ‏ : ‎ 978-1250199225
  • Item Weight ‏ : ‎ 1.8 pounds
  • Dimensions ‏ : ‎ 6.65 x 1.75 x 9.55 inches
  • Customer Reviews:
    4.7 4.7 out of 5 stars 7,030 ratings

About the author

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Michael Greger
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A founding member and fellow of the American College of Lifestyle Medicine, MICHAEL GREGER, M.D. FACLM, is a physician, New York Times bestselling author, and internationally recognized speaker on nutrition. A graduate of the Cornell University School of Agriculture and the Tufts University School of Medicine, Dr. Greger is licensed as a general practitioner specializing in clinical nutrition. He was honored with the ACLM Lifestyle Medicine Trailblazer Award in 2017 and became a diplomat of the American Board of Lifestyle Medicine.

His books How Not to Die, The How Not to Die Cookbook, How Not to Diet, and How Not to Age became instant New York Times Best Sellers. One hundred percent of all proceeds Dr. Greger receives from his books and speaking engagements have always been and will always be donated to charity.

Dr. Greger has appeared in such documentaries as What the Health and You Are What You Eat: A Twin Experiment, and served as an advisor for The Game Changers.

He founded the nonprofit health charity NutritionFacts in 2003. The science-based organization provides free updates on the latest in nutrition research via videos, blogs, podcasts, and infographics, and is a strictly non-commercial public service, without any sponsors, ads, brand partnerships, or paid subscriptions. Fact-based information is disseminated at no cost and in many languages on the benefits of a whole food, plant-based diet for wellness, disease prevention, healthy weight management, and longevity.

Customer reviews

4.7 out of 5 stars
7,030 global ratings

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Customers say

Customers find the book informative and helpful for weight loss. They describe it as interesting, easy to read, and well-written. Many mention that the book provides a new perspective on weight loss and overall health. The book is described as entertaining and engaging, with some finding it worth the price. However, some readers feel the length could be improved.

AI-generated from the text of customer reviews

270 customers mention "Information quality"243 positive27 negative

Customers find the book provides useful information on diet and healthy living. They appreciate the author's personal experiences and research-backed explanations of trendy diets like keto.

"...This book has helped me greatly! My nurse was really impressed that I'd lost ten pounds!" Read more

"...He adds his own personal experience and shares with the reader how he applies his own advice which gives the material a ton of credibility...." Read more

"...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-..." Read more

"...The number one take away from this book? Eat more fruits and vegetables, especially those that are grown above ground, intact grains, and pulses...." Read more

119 customers mention "Readability"119 positive0 negative

Customers find the book interesting and valuable. They appreciate the detailed research and health-focused approach. The book keeps them entertained and is worth reading for their health.

"...easier to follow the daily activities this book suggests that help you look your best and keep it that way...." Read more

"This was a fantastically effective and useful book to read...." Read more

"...adopt healthier ways of eating, and this book is another great book to add to your library if you're interested in learning more about the science..." Read more

"Excellent book. Worth going to see author on tour if you can. On the other hand, Amazon sucks. They lost the delivery the first time I ordered it...." Read more

89 customers mention "Ease of reading"76 positive13 negative

Customers find the book easy to read and understand. They appreciate how it's written in layman's terms while including medical literature. The writing style is clear, well-structured, and straightforward.

"...books highly enjoyable to read because he knows how to amuse with witty humor. I was laughing already when reading the introduction...." Read more

"...This book is very clear and well structured. The author does a great job at addressing and clarifying each topic...." Read more

"...As always, Dr. Greger's writing is interesting and fun, and _How Not to Diet_ is as much of a page-turner as his previous book...." Read more

"...I guess the paraphrase was just that. I enjoy the writing style. It is professional and scholarly. I also find it an easy read...." Read more

60 customers mention "Weight loss"60 positive0 negative

Customers find the book helpful for weight loss. They say it provides a new perspective and understanding of how a plant-based diet leads to weight loss. The information is practical and covers topics like healthy diets, food timing, portion control, and good eating habits.

"...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...." Read more

"...Cut out sugar (especially sugary drinks) and processed foods, decrease or eliminate dairy and meat, and increase whole plant foods...." Read more

"...and spices have been shown to increase your metabolism or decrease your appetite...." Read more

"This book is a summary of what you should do (low added fat, low added sugar, high in water, vegetable and most of all-- satiating)..." Read more

12 customers mention "Lifelong"12 positive0 negative

Customers enjoy the book. They say it's what we need to live a long, healthy life.

"Dr. Greger is my HERO! I absolutely loved his first book, How Not to Die, so I couldn't wait to get my hands on this one...." Read more

"...This book and his previous book, How Not to Die, are for minds who are interested in the truth about nutrition and health, instead of the marketing..." Read more

"This book along with How not to die changed my life. The evidence based suggestions are strongly supported, the references are staggering...." Read more

"I loved the author's first book, How Not To Die...." Read more

11 customers mention "Enjoyment"11 positive0 negative

Customers find the book engaging and enjoyable to read. It breaks down concepts clearly.

"...He also makes his books highly enjoyable to read because he knows how to amuse with witty humor...." Read more

"...As always, Dr. Greger's writing is interesting and fun, and _How Not to Diet_ is as much of a page-turner as his previous book...." Read more

"...a short video, download the *free* “Daily Dozen” app —- it’s colorful & fun, a brilliantly simple tool to help you adopt the WFPB lifestyle...." Read more

"...found his discussion of the studies and the science fascinating and entertaining. Dr. Gregor delivered an amazing effort and a remarkable service." Read more

11 customers mention "Value for money"11 positive0 negative

Customers find the book offers good value for money. They say it's worth the price, and the diet is inexpensive. Readers appreciate that the author doesn't make any money from his work. The content is great and can be read for free with Kindle Unlimited.

"...and healthier, then I think you’ll find this book is definitely worth the price...." Read more

"...The content is great! Read for free with Kindle Unlimited and I knew I needed this book in my collection...." Read more

"...ANYONE can do this, and it’s the cheapest diet on the planet. So, you don’t have to by T-bone steaks and grass fed beef...." Read more

"...You don't have to starve yourself, spend a lot of money, or count your calories to lose weight and optimize your health...." Read more

32 customers mention "Length"5 positive27 negative

Customers find the book too long with small text and chapters that are too large for easy navigation. They also mention it's more like a thick reference book than a concise guide.

"...It is not succinct. It is more like a thick reference book. This book would need to be in two volumes if all the references were printed with it...." Read more

"...How to choose every food more carefully. And so on. The book is long, but the techniques are easier than ever." Read more

"...It’s smaller than normal with a smaller font than normal as well...." Read more

"First, this book is huge. Massive. Enormous...." Read more

Dr. Gregor Exposes the Many Ugly Truths About Ketogenic Diets!
5 out of 5 stars
Dr. Gregor Exposes the Many Ugly Truths About Ketogenic Diets!
Dr. Greger shines the light brightly on the ugly truth about keto diets. He backs up the many facts with specific references to clinical studies, available online. He explains that although many claim ketogenic diets can reverse diabetes, they are not solving the problem of carbohydrate intolerance, but instead simply abstaining from eating carbs.He explains how ketogenic diets hinder the gut with the low fiber and impact on friendly flora. He details the tremendous impact on many children that ate ketogenic diets for years because of epilectic seizures with 17 micronutrient deficiencies with some children getting scurvy and some even sudden cardiac death from lack of selenium. He reported that some of the children suffered bone fractures, growth stunting and kidney stones.Many people at large are doing what I call “dirty keto” while natural health teachers online usually teach an extreme form of “clean keto” with very low carbs, low protein and very high fats. This book addresses how the high fats in keto can be harmful quickly and how many people lose muscle mass on high fat keto. In a podcast episode 16 months ago, I suggested a 3rd approach that I called “clean balanced keto”. A mostly plant-based approach without the extremes, backed by the fasting mimicking approach that achieved huge benefits including stem cell regeneration, autophagy and ketosis in their 5-day plan while requiring relatively large amounts of carbs, sugar and protein to be eaten (episode 69).A huge thanks to Dr. Greger for his breakthrough teachings in this book! His knowledge needs to be heard by the masses. I dedicated an episode to his teachings from this book www.JPWOWPrograms.com/wow-podcast episode 70 Alarming Insights on Keto Diets.The rest of his book was right on target with excellent factual content and suggestions with down-to-earth recommendations and even subtle humor. I strongly recommend sharing this book with anyone willing to read it - absolutely ground-breaking in pulling the curtain on what he calls "the false hope syndrome"!
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Top reviews from the United States

  • Reviewed in the United States on June 2, 2024
    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 Review

    P.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! My nurse was really impressed that I'd lost ten pounds!
    26 people found this helpful
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  • Reviewed in the United States on October 30, 2024
    This was a fantastically effective and useful book to read. As I was reading each chapter I started making the changes in my diet it suggested and trying his advice one step at a time in a matter of just a few weeks, without any form of supplementary physical activity, I was able to see how I started to get rid of excess weight I didn’t need to have. This book is very clear and well structured. The author does a great job at addressing and clarifying each topic. He adds his own personal experience and shares with the reader how he applies his own advice which gives the material a ton of credibility. With all this new knowledge plus the advice to include changes in physical activity, I am achieving the health goals I have always had. Highly recommended!
    3 people found this helpful
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  • Reviewed in the United States on May 2, 2020
    I've read a ton of diet books, and this is the best — 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 — 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 — 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 — those on the keto diet end up retaining more fat in their bodies — 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 — eating lots of tiny meals of junk food or putting chocolate bars in blenders.

    I’ve changed numerous habits based on findings that have been put to the test — 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 — 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 — 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 healthfully—they 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 sleep—that some refused to go back to their regular diets, which kind of messes up the study. Because they didn’t 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 won’t cereal manufacturers reduce the amount of sugar in their products? A number of explanations have been offered, such as “a 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 product—sugar.” 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."
    126 people found this helpful
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Top reviews from other countries

  • Mr. P
    5.0 out of 5 stars Fantastic book!
    Reviewed in Canada on November 4, 2024
    Gave me the final motivation push I needed to make the last important changes in how I eat like ditching dairy product etc..the cookbook is also very helpful in this transition.
  • Loukritia
    1.0 out of 5 stars I like Dr Greger but...
    Reviewed in Belgium on August 16, 2024
    This book wasn't necessary. All of this info can be found in his first book which was phenomenal.
  • M. Werdermann
    5.0 out of 5 stars Practical, Easy to Read, and Inspirational
    Reviewed in the United Kingdom on June 9, 2024
    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!
  • Santosh Redij
    5.0 out of 5 stars Great book for those looking for permanent fat loss
    Reviewed in India on February 12, 2024
    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.
  • Dodo Song
    5.0 out of 5 stars Fantastically brilliant and helpful! No-nonsense scientific information!
    Reviewed in Mexico on May 14, 2021
    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.