{"id":49700,"date":"2024-08-06T15:06:49","date_gmt":"2024-08-06T15:06:49","guid":{"rendered":"https:\/\/www.getstoryshots.com\/?p=49700"},"modified":"2025-06-05T16:15:18","modified_gmt":"2025-06-05T16:15:18","slug":"how-not-to-diet-summary","status":"publish","type":"post","link":"https:\/\/www.getstoryshots.com\/nl\/books\/how-not-to-diet-summary\/","title":{"rendered":"Samenvatting van hoe je niet moet di\u00ebten | Michael Gerber"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\">The Groundbreaking Science of Healthy, Permanent Weight Loss<\/h2>\n\n\n\n<p>We\u2019re scratching the surface here in this <em>How Not to Diet<\/em> summary. If you don\u2019t already have Michael Greger\u2019s popular book, <a href=\"https:\/\/geni.us\/how-not-to-diet-book\" target=\"_blank\" rel=\"noopener\">order a copy<\/a> or <a href=\"https:\/\/geni.us\/to-diet-free-audiobook\" target=\"_blank\" rel=\"noopener\">get the audiobook for free<\/a> to learn the juicy details.<br><br>Get the extended audiobook and animated summary in English, German, Spanish and French on the <a href=\"https:\/\/www.getstoryshots.com\/\" data-type=\"link\" data-id=\"https:\/\/www.getstoryshots.com\/\">StoryShots app.<\/a><\/p>\n\n\n\n<iframe frameborder=\"0\" height=\"200\" scrolling=\"no\" src=\"https:\/\/playlist.megaphone.fm\/?e=PARSIDA2391434942&#038;light=true\" width=\"100%\"><\/iframe>\n\n\n\n<iframe frameborder=\"0\" height=\"200\" scrolling=\"no\" src=\"https:\/\/playlist.megaphone.fm\/?e=PARSIDA9504366766&#038;light=true\" width=\"100%\"><\/iframe>\n\n\n\n<iframe style=\"border-radius:12px\" src=\"https:\/\/open.spotify.com\/embed\/episode\/0ah67rZj8A2Zfs00rjsB7c?utm_source=generator\" width=\"100%\" height=\"152\" frameBorder=\"0\" allowfullscreen=\"\" allow=\"autoplay; clipboard-write; encrypted-media; fullscreen; picture-in-picture\" loading=\"lazy\"><\/iframe>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"1gE3bBP4dGcLSHyXsvxqtAmrJnf8kzeV7QUuOIDTla6ZoRM52phiY9jWwN0\"><iframe title=\"How Not to Diet: Top 8 Ideas\" width=\"720\" height=\"405\" src=\"https:\/\/www.youtube.com\/embed\/y3xby7x7QAM?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/span>\n<\/div><figcaption class=\"wp-element-caption\">How Not to Diet Summary<\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Introduction<\/h2>\n\n\n\n<p>How often have you tried to achieve your target weight, only to reach a plateau? Or do you think you don\u2019t have the willpower to lose weight, so you haven\u2019t even tried?<\/p>\n\n\n\n<p>Here\u2019s the good news: Willpower and starving yourself aren\u2019t the answer. Losing weight is easier than you think.<\/p>\n\n\n\n<p><a href=\"https:\/\/geni.us\/to-diet-free-audiobook\" target=\"_blank\" rel=\"noopener\"><em>How Not to Diet<\/em><\/a><em> <\/em>harnesses Michael Greger\u2019s years of experience and thousands of studies. It aims to help you move away from other fad diets and towards evidence-based diet practices.<\/p>\n\n\n\n<p>Our diets are paramount to our health. Still, we often gravitate toward the end result instead of the process. This approach can have harmful effects. Many diets are unhealthy.<\/p>\n\n\n\n<p>When choosing something as life-or-death as what you put in your mouth, you need the most accurate evidence possible. Backed up by almost 5,000 references, <em>How Not to Diet<\/em> offers a diet for sustainable, healthy weight loss and lifelong lifestyle changes.<\/p>\n\n\n\t\t<div class=\"ss-ctt-wrapper ss-ctt-style-4\" data-ss-post-id=\"49700\" data-nonce=\"4c8e04ecd8\">\n\n\t\t\t<a href=\"https:\/\/twitter.com\/intent\/tweet?text=%E2%80%9CIn+the+Dietary+Inflammatory+Index%2C+the+single+most+anti-inflammatory+food+is+the+spice+turmeric%2C+followed+by+ginger+and+garlic%2C+and+the+most+anti-inflammatory+beverage+is+green+or+black+tea%E2%80%9D+-+Michael+Greger.%C2%A0&#038;url=https%3A%2F%2Fwww.getstoryshots.com%2Fnl%2Fwp-json%2Fwp%2Fv2%2Fposts%2F49700&#038;via=storyshots&#038;related=storyshots\" class=\"ss-ctt-tweet\" data-title=\"Click to Tweet\" rel=\"nofollow noopener\" target=\"_blank\"><em>\u201cIn the Dietary Inflammatory Index, the single most anti-inflammatory food is the spice turmeric, followed by ginger and garlic, and the most anti-inflammatory beverage is green or black tea\u201d &#8211; Michael Greger.&nbsp;<\/em><\/a>\n\n\t\t\t<a href=\"https:\/\/twitter.com\/intent\/tweet?text=%E2%80%9CIn+the+Dietary+Inflammatory+Index%2C+the+single+most+anti-inflammatory+food+is+the+spice+turmeric%2C+followed+by+ginger+and+garlic%2C+and+the+most+anti-inflammatory+beverage+is+green+or+black+tea%E2%80%9D+-+Michael+Greger.%C2%A0&#038;url=https%3A%2F%2Fwww.getstoryshots.com%2Fnl%2Fwp-json%2Fwp%2Fv2%2Fposts%2F49700&#038;via=storyshots&#038;related=storyshots\" class=\"ss-ctt-link\" data-title=\"Click to Tweet\" rel=\"nofollow noopener\" target=\"_blank\">\n\t\t\t\t<span>Click to Tweet<\/span>\n\t\t\t\t<svg class=\"ss-svg-icon\" aria-hidden=\"true\" role=\"img\" focusable=\"false\" width=\"32\" height=\"32\" viewBox=\"0 0 24 24\"><path d=\"M18.244 2.25h3.308l-7.227 8.26 8.502 11.24H16.17l-5.214-6.817L4.99 21.75H1.68l7.73-8.835L1.254 2.25H8.08l4.713 6.231zm-1.161 17.52h1.833L7.084 4.126H5.117z\"><\/path><\/svg>\t\t\t<\/a>\n\n\t\t<\/div><!-- END .ss-ctt-wrapper -->\n\n\t\t\n\n\n<h2 class=\"wp-block-heading\">About Dr. Michael Greger<\/h2>\n\n\n\n<p><a href=\"https:\/\/geni.us\/michael-greger-bio\" target=\"_blank\" rel=\"noopener\">Dr. Michael Greger<\/a> is a physician and <em>New York Times<\/em> bestselling author. He is an internationally recognized speaker on nutrition, food safety, and public health problems. A founding member and fellow of the American College of Lifestyle Medicine (ACLM), Dr. Greger is licensed as a general practitioner specializing in clinical nutrition. He is a graduate of Cornell University School of Agriculture and Tufts University School of Medicine.<\/p>\n\n\n\n<p>In 2017, Dr. Greger was honored with the ACLM Lifestyle Medicine Trailblazer Award. He also became a diplomat of the American Board of Lifestyle Medicine. 100% of all proceeds he has ever received from his books, DVDs, and speaking engagements always have and will always be donated to charity.<\/p>\n\n\n\n<p>In his notable work, <a href=\"https:\/\/www.getstoryshots.com\/books\/how-not-to-die-summary\/\"><em>How Not to Die<\/em><\/a>, Dr. Greger advocates for a whole-food, plant-based diet and provides practical guidelines, including his &#8220;Daily Dozen&#8221; checklist, to help individuals make healthier food choices and enhance their overall well-being.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh7-rt.googleusercontent.com\/docsz\/AD_4nXeFLQox6FTqZ3Ni7TYtunaSeh8GMu7T2zdXiQKclXOANP2swqJST_eVTzralRNKj-EUoV2Xfou0_6W64D8g9rg8BHyVJzxcWC22Vril_m1KJZj00wQjmK8pI3KHwFk5KjnAXbUQEUiBtfsV2-XB8dbhWFvH?key=AlQmh4U06NwpBFscSn-3GA\" alt=\"Michael Greger, author of How Not to Diet\"\/><figcaption class=\"wp-element-caption\">credit: NutritionFacts.org<\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">StoryShot #1: Obesity Is an Epidemic<\/h2>\n\n\n\n<p><a href=\"https:\/\/www.who.int\/news-room\/fact-sheets\/detail\/obesity-and-overweight\" target=\"_blank\" rel=\"noopener\">Obesity<\/a> is a greater epidemic than it has ever been. We are now 10 times fatter than we were 100 years ago. What\u2019s more, this growth in obesity has not been linear. Obesity in developed nations has grown exponentially in the last 50 years. This increase in obesity is showing no signs of slowing down.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh7-rt.googleusercontent.com\/docsz\/AD_4nXeRyk6AAvYs9Ypl9udqIbDCBmBu6oaYoLf8dPQL66qP5goZzAv24fY2JYY3gqS7YTPsOIeVThVs-vgPQqVLHOgbzm2sW88A-XNqY7G4_6O2w4Bvmkg8zEgbL8Q1CPXCEQmUkwfi_c7AFj-Ml4b9pCSZL6w?key=AlQmh4U06NwpBFscSn-3GA\" alt=\"Three obese women walking down the street\"\/><\/figure>\n\n\n\n<p>Some dieters claim the issue is your willpower. Greger, in his ultimate weight loss guide, challenges this claim and explains how our bodies simply react to the food we eat in the way they\u2019ve evolved to do so.<\/p>\n\n\n\n<p>The human body evolved within environments where food was scarce. Due to this scarcity, we have evolved to store excess calories as fat to survive the winter months. We tend to crave high-calorie foods for the same reason.<\/p>\n\n\n\n<p>The reason for the obesity epidemic is that these high-calorie foods are now readily available. The 70s brought deep-freezing and ready meals. Around this time, treat foods as an everyday option were introduced.<\/p>\n\n\n\n<p>The issue with the increased processing that developed in the 80s is that these food items lack fiber and nutritional value. Plus, they are filled with added sugars and oils. Greger calls these foods CRAP (calorie-rich and processed).<\/p>\n\n\n\t\t<div class=\"ss-ctt-wrapper ss-ctt-style-4\" data-ss-post-id=\"49700\" data-nonce=\"4c8e04ecd8\">\n\n\t\t\t<a href=\"https:\/\/twitter.com\/intent\/tweet?text=%E2%80%9CWhen+it+comes+to+obesity%2C+the+power+of+your+genes+is+nothing+compared+to+the+power+of+your+fork%E2%80%9D+-+Michael+Greger%C2%A0&#038;url=https%3A%2F%2Fwww.getstoryshots.com%2Fnl%2Fwp-json%2Fwp%2Fv2%2Fposts%2F49700&#038;via=storyshots&#038;related=storyshots\" class=\"ss-ctt-tweet\" data-title=\"Click to Tweet\" rel=\"nofollow noopener\" target=\"_blank\">\u201cWhen it comes to obesity, the power of your genes is nothing compared to the power of your fork\u201d &#8211; Michael Greger\u00a0<\/a>\n\n\t\t\t<a href=\"https:\/\/twitter.com\/intent\/tweet?text=%E2%80%9CWhen+it+comes+to+obesity%2C+the+power+of+your+genes+is+nothing+compared+to+the+power+of+your+fork%E2%80%9D+-+Michael+Greger%C2%A0&#038;url=https%3A%2F%2Fwww.getstoryshots.com%2Fnl%2Fwp-json%2Fwp%2Fv2%2Fposts%2F49700&#038;via=storyshots&#038;related=storyshots\" class=\"ss-ctt-link\" data-title=\"Click to Tweet\" rel=\"nofollow noopener\" target=\"_blank\">\n\t\t\t\t<span>Click to Tweet<\/span>\n\t\t\t\t<svg class=\"ss-svg-icon\" aria-hidden=\"true\" role=\"img\" focusable=\"false\" width=\"32\" height=\"32\" viewBox=\"0 0 24 24\"><path d=\"M18.244 2.25h3.308l-7.227 8.26 8.502 11.24H16.17l-5.214-6.817L4.99 21.75H1.68l7.73-8.835L1.254 2.25H8.08l4.713 6.231zm-1.161 17.52h1.833L7.084 4.126H5.117z\"><\/path><\/svg>\t\t\t<\/a>\n\n\t\t<\/div><!-- END .ss-ctt-wrapper -->\n\n\t\t\n\n\n<h2 class=\"wp-block-heading\">StoryShot #2: The Ideal Weight-Loss Diet Is Plant-Based<\/h2>\n\n\n\n<p>Dr Greger presents a <a href=\"https:\/\/www.health.harvard.edu\/blog\/what-is-a-plant-based-diet-and-why-should-you-try-it-2018092614760\" target=\"_blank\" rel=\"noopener\">plant-based approach<\/a> to weight loss that focuses on whole, minimally processed foods. According to Dr. Greger, these are the key ingredients in the ideal weight-loss diet:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>A variety of non-starchy vegetables.<\/strong> It should make up the majority of the food on your plate. They\u2019re low in calories and high in fiber, nutrients, and antioxidants.<\/li>\n\n\n\n<li><strong>Fruits. <\/strong>Choose a variety of fruits, including those high in fiber and antioxidants, such as berries and apples.<\/li>\n\n\n\n<li><strong>Whole grains. <\/strong>Choose whole grains over refined grains, as they are higher in fiber and nutrients.<\/li>\n\n\n\n<li><strong>Legumes. <\/strong>Legumes, such as beans, lentils, and chickpeas, are high in protein and fiber and can help you feel full and satisfied.<\/li>\n\n\n\n<li><strong>Nuts and seeds. <\/strong>Nuts and seeds are high in healthy fats and can be a good source of protein.<\/li>\n\n\n\n<li><strong>Plant-based protein sources.<\/strong> These include tofu, tempeh, and plant-based protein powders.<\/li>\n\n\n\n<li><strong>Healthy fats. <\/strong>Choose healthy fats, such as those found in nuts, seeds, and avocados.<\/li>\n<\/ul>\n\n\n\n<p>Dr. Greger recommends avoiding processed foods, added sugars, and refined grains. Also, limit your intake of animal products and highly processed plant-based foods. Everyone&#8217;s nutritional needs are different. It may be helpful to work with a healthcare professional to create a personalized weight-loss plan that meets your specific needs and goals.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh7-rt.googleusercontent.com\/docsz\/AD_4nXft7I158j604rYa-_rxHIN_MxjBBTgH23VjR9IoZaaFCzbEy0FE-AvL4lw5hIEEE-NChSi779B0dWiEgUpcfxCjnCvB9uXUcc-G5WzIj4UwG768OGGYwMHTV1_qZsGjGIZvqF025ZH7H0i0HA01GGOcD3Xs?key=AlQmh4U06NwpBFscSn-3GA\" alt=\"Plant-based meal with kidney beans, avocado, tomatoes, and other whole foods rich in fiber\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">StoryShot #3: The Ideal Weight-Loss Diet Is High in Fiber-Rich Foods<\/h2>\n\n\n\n<p>One of the greatest issues associated with CRAP foods is their lack of fiber. Eating fiber-rich foods is critical to losing weight. Fiber is satisfying and contains fewer calories. Also, as fiber-rich foods often take longer to chew, you will get full faster. Fiber-rich foods allow you to get full quickly and for longer without a significant number of calories.<\/p>\n\n\n\n<p>Take <a href=\"https:\/\/www.newbridgewellness.com\/apple-vs-apple-juice\/\" target=\"_blank\" rel=\"noopener\">apples and apple juice<\/a> as an example. An average glass of apple juice contains five apples. The fruit&nbsp;juice can be drunk in a matter of seconds and will not keep you full for long. An apple will take you considerably longer to eat and will keep you full for longer. The difference between the two is the presence of fiber.<\/p>\n\n\n\n<p>Another benefit of fiber-rich foods is that they can trap calories in food. Due to the tough outer layer of plant fibers, your colon will take longer to digest this food. Subsequently, your colon will not extract all the calories. So, despite obtaining enough energy, you are less likely to store plant fiber as fat.<\/p>\n\n\n\n<p>What\u2019s more, fiber-rich foods nourish our gut microbiome. Gut bacteria thrive on fiber, releasing short-chain fatty acids that reduce our appetite and boost our metabolism. A 2017 study found that CRAP foods, like donuts, are far less appetizing after eating a fiber-rich meal. This effect lasts up to 12 hours after a meal.<\/p>\n\n\n\n<p>We must do much better on the fiber front. Less than 5% of Americans meet the minimum daily fiber recommendations. To increase the amount of fiber in your diet, add more root vegetables and legumes to your weekly shop.<\/p>\n\n\n\t\t<div class=\"ss-ctt-wrapper ss-ctt-style-4\" data-ss-post-id=\"49700\" data-nonce=\"4c8e04ecd8\">\n\n\t\t\t<a href=\"https:\/\/twitter.com\/intent\/tweet?text=%E2%80%9CIt%E2%80%99s+not+what+you+eat+but+what+you+absorb%2C+so+you+can+lose+more+weight+on+a+high-fiber+diet+by+eating+the+exact+same+number+of+calories+simply+because+some+of+those+calories+get+trapped+and+never+make+it+into+your+system%E2%80%9D+-+Michael+Greger.&#038;url=https%3A%2F%2Fwww.getstoryshots.com%2Fnl%2Fwp-json%2Fwp%2Fv2%2Fposts%2F49700&#038;via=storyshots&#038;related=storyshots\" class=\"ss-ctt-tweet\" data-title=\"Click to Tweet\" rel=\"nofollow noopener\" target=\"_blank\">\u201cIt\u2019s not what you eat but what you absorb, so you can lose more weight on a high-fiber diet by eating the exact same number of calories simply because some of those calories get trapped and never make it into your system\u201d &#8211; Michael Greger.<\/a>\n\n\t\t\t<a href=\"https:\/\/twitter.com\/intent\/tweet?text=%E2%80%9CIt%E2%80%99s+not+what+you+eat+but+what+you+absorb%2C+so+you+can+lose+more+weight+on+a+high-fiber+diet+by+eating+the+exact+same+number+of+calories+simply+because+some+of+those+calories+get+trapped+and+never+make+it+into+your+system%E2%80%9D+-+Michael+Greger.&#038;url=https%3A%2F%2Fwww.getstoryshots.com%2Fnl%2Fwp-json%2Fwp%2Fv2%2Fposts%2F49700&#038;via=storyshots&#038;related=storyshots\" class=\"ss-ctt-link\" data-title=\"Click to Tweet\" rel=\"nofollow noopener\" target=\"_blank\">\n\t\t\t\t<span>Click to Tweet<\/span>\n\t\t\t\t<svg class=\"ss-svg-icon\" aria-hidden=\"true\" role=\"img\" focusable=\"false\" width=\"32\" height=\"32\" viewBox=\"0 0 24 24\"><path d=\"M18.244 2.25h3.308l-7.227 8.26 8.502 11.24H16.17l-5.214-6.817L4.99 21.75H1.68l7.73-8.835L1.254 2.25H8.08l4.713 6.231zm-1.161 17.52h1.833L7.084 4.126H5.117z\"><\/path><\/svg>\t\t\t<\/a>\n\n\t\t<\/div><!-- END .ss-ctt-wrapper -->\n\n\t\t\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh7-rt.googleusercontent.com\/docsz\/AD_4nXekNMP8saieUAWznlv36pr9IGhwh8qXQziFKRAqk2gfAqGoIgvZ9umALnBwWMGh4g0cPs5QovanSCFHQTHbEDu_yO5m6iLxtWrULjAj1dODqGedL5WCqgHus7uEFdKEbSdFmO-tQXCMjaDNXpR63cy56ps?key=AlQmh4U06NwpBFscSn-3GA\" alt=\"Shiny red apples on a wooden surface\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">StoryShot #4: Low Glycemic Load<\/h2>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>\u201cTo remove refined grains from your diet is to remove America\u2019s number one source of calories. Switching to whole grains may help reduce body fat, but there\u2019s an even better swap. See the Wall Off Your Calories section for taking your grain game up a notch and graduate from mere whole grains to intact whole grains, such as oat groats (also known as hull-less or hulled oats).\u201d <\/p>\n<cite>&#8211; Dr. Michael Greger<\/cite><\/blockquote>\n\n\n\n<p>A common argument made in favor of low-carb diets is to aim for foods with a <a href=\"https:\/\/www.everydayhealth.com\/diet-nutrition\/101\/nutrition-basics\/the-glycemic-load.aspx\" target=\"_blank\" rel=\"noopener\">low glycemic load<\/a>. This is one feature of fad diets that is correct, even though Dr. Greger does not advocate for low-carb diets. He suggests you avoid foods that can cause blood sugar spikes, like white bread. White bread tastes sweet after you eat it because your body can quickly digest this type of bread.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh7-rt.googleusercontent.com\/docsz\/AD_4nXfRCIcqNH4xhya9Gpu_ebIiWuLDhaqRfA2Vte3aJ0D_f3VDHTuwdzKpsowjgNRDueHDo5fS5JOTu7zn1Ot0wiZ-IJECP_ebJ6XP_UjBSYus50897P7kBtyuKmzv8EsNAxKDmW7k7UKPyaxvn7rScCYNv9Lf?key=AlQmh4U06NwpBFscSn-3GA\" alt=\"White toast in a toaster\"\/><\/figure>\n\n\n\n<p>Having high glycemic index foods in your diet will only lead to cravings. On the flip side, replacing them with low glycemic index foods will provide you with a slow release of energy that prevents overeating.<\/p>\n\n\n\n<p>Another benefit of introducing higher glycemic index foods is no longer struggling with weight-loss plateaus. People who cut all carbs out of their diet are at risk of lowering their metabolism. They initially lose some weight, but then get their weight loss plateaued.<\/p>\n\n\n\n<p>Continuing to eat carbs, but ones with a low insulin index, will allow you to continue losing weight. Try swapping white rice, bread, and cereal for whole grains, legumes, and oats.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">StoryShot #5: Low in Added Sugar, Fat, and Meat<\/h2>\n\n\n\t\t<div class=\"ss-ctt-wrapper ss-ctt-style-4\" data-ss-post-id=\"49700\" data-nonce=\"4c8e04ecd8\">\n\n\t\t\t<a href=\"https:\/\/twitter.com\/intent\/tweet?text=%E2%80%9CIt%E2%80%99s+been+argued+that+for+about+99.8+percent+of+our+time+on+Earth%2C+it+was+virtually+impossible+for+us+to+regularly+consume+more+than+15+percent+of+calories+as+fat.%E2%80%9D+-+Dr.+Michael+Greger&#038;url=https%3A%2F%2Fwww.getstoryshots.com%2Fnl%2Fwp-json%2Fwp%2Fv2%2Fposts%2F49700&#038;via=storyshots&#038;related=storyshots\" class=\"ss-ctt-tweet\" data-title=\"Click to Tweet\" rel=\"nofollow noopener\" target=\"_blank\">\u201cIt\u2019s been argued that for about 99.8 percent of our time on Earth, it was virtually impossible for us to regularly consume more than 15 percent of calories as fat.\u201d &#8211; Dr. Michael Greger<\/a>\n\n\t\t\t<a href=\"https:\/\/twitter.com\/intent\/tweet?text=%E2%80%9CIt%E2%80%99s+been+argued+that+for+about+99.8+percent+of+our+time+on+Earth%2C+it+was+virtually+impossible+for+us+to+regularly+consume+more+than+15+percent+of+calories+as+fat.%E2%80%9D+-+Dr.+Michael+Greger&#038;url=https%3A%2F%2Fwww.getstoryshots.com%2Fnl%2Fwp-json%2Fwp%2Fv2%2Fposts%2F49700&#038;via=storyshots&#038;related=storyshots\" class=\"ss-ctt-link\" data-title=\"Click to Tweet\" rel=\"nofollow noopener\" target=\"_blank\">\n\t\t\t\t<span>Click to Tweet<\/span>\n\t\t\t\t<svg class=\"ss-svg-icon\" aria-hidden=\"true\" role=\"img\" focusable=\"false\" width=\"32\" height=\"32\" viewBox=\"0 0 24 24\"><path d=\"M18.244 2.25h3.308l-7.227 8.26 8.502 11.24H16.17l-5.214-6.817L4.99 21.75H1.68l7.73-8.835L1.254 2.25H8.08l4.713 6.231zm-1.161 17.52h1.833L7.084 4.126H5.117z\"><\/path><\/svg>\t\t\t<\/a>\n\n\t\t<\/div><!-- END .ss-ctt-wrapper -->\n\n\t\t\n\n\n<p>Fat has a greater calorie-per-gram rate than sugar. Added sugars should be eliminated from your diet. However, unhealthy fats are driving the obesity epidemic, according to Greger. Intuitively, fat is far easier for our bodies to convert into body fat than sugar. Plus, we are obtaining a far larger proportion of our calories from fat than we used to. Animal agriculture is partly to blame, as animals are bred to be far fatter than before. Therefore, cut out all dairy, oils, and meat. A study by Dr. Dean Ornish found that, by living on a whole-food, plant-based diet, participants lost an average of 24 pounds.<\/p>\n\n\n\n<p>As well as cutting out animal products, which are the primary sources of fat, cut out added sugar. We now eat 12 times more sugar than we did 200 years ago.<\/p>\n\n\n\n<p>Crucially, sugar has zero nutritional value and offers excess calories. Studies have shown that children given high-sugar cereals ate 7% more than children who had a low-sugar alternative. Therefore, eating excess sugar will only make you eat more. You might initially struggle to cut out animal products and sugar. However, your tastebuds will quickly adapt, and you will no longer notice the difference.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">StoryShot #6: Eat Low-Calorie-Density Foods<\/h2>\n\n\n\n<p>Your typical meal should be filled with foods that have a <a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/weight-loss\/in-depth\/weight-loss\/art-20044318\" target=\"_blank\" rel=\"noopener\">low calorie density<\/a>. One of the greatest benefits of adopting a whole-food plant-based diet is that you do not have to restrict your portions. You can eat unlimited quantities of food on this diet and still lose weight without exercise. Foods that have a low caloric density generally have a high water content. Examples of these foods are non-starchy vegetables and fruits.<\/p>\n\n\n\n<p>Generally, we eat the same amount of food each day, determined by stretch receptors in our stomach. Therefore, if we fill our diet with low-calorie-density foods, we will easily lose weight. Plus, you can eat as many courgettes, apples, pears, and other nutritious foods as you like.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">StoryShot #7: Eat a Diet Rich in Legumes<\/h2>\n\n\n\t\t<div class=\"ss-ctt-wrapper ss-ctt-style-4\" data-ss-post-id=\"49700\" data-nonce=\"4c8e04ecd8\">\n\n\t\t\t<a href=\"https:\/\/twitter.com\/intent\/tweet?text=%E2%80%9CLegumes+have+been+found+to+be+perhaps+%E2%80%9Cthe+most+important+dietary+predictor+of+survival+in+older+people%E2%80%9D+around+the+world.%E2%80%9D+-+Dr.+Michael+Greger&#038;url=https%3A%2F%2Fwww.getstoryshots.com%2Fnl%2Fwp-json%2Fwp%2Fv2%2Fposts%2F49700&#038;via=storyshots&#038;related=storyshots\" class=\"ss-ctt-tweet\" data-title=\"Click to Tweet\" rel=\"nofollow noopener\" target=\"_blank\">\u201cLegumes have been found to be perhaps \u201cthe most important dietary predictor of survival in older people\u201d around the world.\u201d &#8211; Dr. Michael Greger<\/a>\n\n\t\t\t<a href=\"https:\/\/twitter.com\/intent\/tweet?text=%E2%80%9CLegumes+have+been+found+to+be+perhaps+%E2%80%9Cthe+most+important+dietary+predictor+of+survival+in+older+people%E2%80%9D+around+the+world.%E2%80%9D+-+Dr.+Michael+Greger&#038;url=https%3A%2F%2Fwww.getstoryshots.com%2Fnl%2Fwp-json%2Fwp%2Fv2%2Fposts%2F49700&#038;via=storyshots&#038;related=storyshots\" class=\"ss-ctt-link\" data-title=\"Click to Tweet\" rel=\"nofollow noopener\" target=\"_blank\">\n\t\t\t\t<span>Click to Tweet<\/span>\n\t\t\t\t<svg class=\"ss-svg-icon\" aria-hidden=\"true\" role=\"img\" focusable=\"false\" width=\"32\" height=\"32\" viewBox=\"0 0 24 24\"><path d=\"M18.244 2.25h3.308l-7.227 8.26 8.502 11.24H16.17l-5.214-6.817L4.99 21.75H1.68l7.73-8.835L1.254 2.25H8.08l4.713 6.231zm-1.161 17.52h1.833L7.084 4.126H5.117z\"><\/path><\/svg>\t\t\t<\/a>\n\n\t\t<\/div><!-- END .ss-ctt-wrapper -->\n\n\t\t\n\n\n<p>Greger describes legumes as a wonder food. Hispanic Americans are an anomaly in America. They have a lower risk of cancer and heart disease despite typically being in the lower economic range. The most popular explanation for this trend is their legume-rich diet.<br><br>A legume falls somewhere between a vegetable and a protein. It is filled with several essential nutrients, such as iron, zinc, potassium, and fiber. Legumes are also rich in protein. The high-fiber content of legumes makes them essential to weight loss.<br><br>In several studies, legume eaters were compared directly with people eating animal products. In each of these studies, legume eaters ate fewer calories at their next meal. They also reported being less hungry later in the day. Legumes are inexpensive and can be bought ready-cooked in a tin.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh7-rt.googleusercontent.com\/docsz\/AD_4nXcH1OWOKZhQ2_fyLmsehrULqajwOjnK2N5JaUMwsnl4IxAarWUJXMc1o9Hiu_VisRY3i7G_PQ03u9izZAW2bhhQxGeM27IoCKeGBaw0ti8eXlkN4pUcT3nRUQQCbqHaercauppaLuyIRSC-UfCJINo1TUI8?key=AlQmh4U06NwpBFscSn-3GA\" alt=\"Raw kidney beans and white beans in someone\u2019s hands\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">StoryShot #8: Certain Lifestyle Changes Will Help You Lose Weight<\/h2>\n\n\n\n<p>Dr. Michael Greger discusses several weight-loss boosters that may help support long-term weight loss success, including:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Eating protein-rich foods.<\/strong> Consuming adequate protein can help preserve muscle mass and support weight loss.<\/li>\n\n\n\n<li><strong>Incorporating healthy fats.<\/strong> Healthy fats, such as those found in nuts, seeds, and avocados, can help you feel full and satisfied and may also have other health benefits.<\/li>\n\n\n\n<li><strong>Staying hydrated.<\/strong> Drinking plenty of water throughout the day can help control appetite and support weight loss.<\/li>\n\n\n\n<li><strong>Getting enough sleep.<\/strong> Adequate sleep is important for overall health and may also help support weight loss.<\/li>\n\n\n\n<li><strong>Engaging in physical activity.<\/strong> Adding regular physical activity to your daily routine can help boost metabolism and support weight loss.<\/li>\n\n\n\n<li>Eat<strong> mindfully.<\/strong> Practice mindful eating techniques, such as paying attention to hunger and fullness cues and avoiding distractions while eating, to help prevent overeating.<\/li>\n\n\n\n<li><strong>Reducing stress.<\/strong> Chronic stress can lead to weight gain, so finding ways to manage stress may help support weight loss.<\/li>\n<\/ul>\n\n\n\n<p>Not a single weight-loss booster will work for everyone. The most effective approach will depend on a person\u2019s unique needs and goals. It may be helpful to work with a healthcare professional to create a personalized plan. This will incorporate a combination of these and other weight-loss strategies and create a healthy eating lifestyle.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">StoryShot #9: Accountability Can Help You Lose Weight<\/h2>\n\n\n\n<p>One feature of diet fads, like Weight Watchers, is the idea of <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7420735\/\" target=\"_blank\" rel=\"noopener\">accountability<\/a>. Greger believes this is one of the strengths of these diets, even if they get the rest of the details completely wrong.<\/p>\n\n\n\n<p>Try to establish a network that can offer you support and accountability. Latest research suggests having these structures in place as you start a diet will greatly improve your chances of success. If you struggle to find a whole-food, plant-based nutrition group locally or online, stay accountable to yourself.<\/p>\n\n\n\n<p>In one study, participants weighed themselves once a week and consistently lost weight. Greger recommends you take this one step further and weigh yourself twice a day.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">StoryShot #10: Drinking Lots of Water Will Help You Lose Weight<\/h2>\n\n\n\t\t<div class=\"ss-ctt-wrapper ss-ctt-style-4\" data-ss-post-id=\"49700\" data-nonce=\"4c8e04ecd8\">\n\n\t\t\t<a href=\"https:\/\/twitter.com\/intent\/tweet?text=%E2%80%9CDrinking+two+cups+of+water+increased+the+metabolic+rate+of+men+and+women+by+30+percent.+The+increase+started+within+ten+minutes+of+drinking+water+and+reached+a+maximum+within+an+hour.+In+the+ninety+minutes+after+drinking+a+single+tall+glass+of+water%2C+the+subjects+burned+an+extra+twenty-four+calories.+Simply+drinking+a+tall+glass+of+water+four+times+throughout+the+day+would+wipe+out+nearly+one+hundred+extra+calories%2C+more+than+the+calories+burned+by+taking+weight-loss+doses+of+the+now-banned+ephedrine+three+times+a+day.+Plain%2C+cheap%2C+safe%2C+and+legal+tap+water%21%E2%80%9D+%E2%80%94+Dr.+Michael+Greger&#038;url=https%3A%2F%2Fwww.getstoryshots.com%2Fnl%2Fwp-json%2Fwp%2Fv2%2Fposts%2F49700&#038;via=storyshots&#038;related=storyshots\" class=\"ss-ctt-tweet\" data-title=\"Click to Tweet\" rel=\"nofollow noopener\" target=\"_blank\">\u201cDrinking two cups of water increased the metabolic rate of men and women by 30 percent. The increase started within ten minutes of drinking water and reached a maximum within an hour. In the ninety minutes after drinking a single tall glass of water, the subjects burned an extra twenty-four calories. Simply drinking a tall glass of water four times throughout the day would wipe out nearly one hundred extra calories, more than the calories burned by taking weight-loss doses of the now-banned ephedrine three times a day. Plain, cheap, safe, and legal tap water!\u201d \u2014 Dr. Michael Greger<\/a>\n\n\t\t\t<a href=\"https:\/\/twitter.com\/intent\/tweet?text=%E2%80%9CDrinking+two+cups+of+water+increased+the+metabolic+rate+of+men+and+women+by+30+percent.+The+increase+started+within+ten+minutes+of+drinking+water+and+reached+a+maximum+within+an+hour.+In+the+ninety+minutes+after+drinking+a+single+tall+glass+of+water%2C+the+subjects+burned+an+extra+twenty-four+calories.+Simply+drinking+a+tall+glass+of+water+four+times+throughout+the+day+would+wipe+out+nearly+one+hundred+extra+calories%2C+more+than+the+calories+burned+by+taking+weight-loss+doses+of+the+now-banned+ephedrine+three+times+a+day.+Plain%2C+cheap%2C+safe%2C+and+legal+tap+water%21%E2%80%9D+%E2%80%94+Dr.+Michael+Greger&#038;url=https%3A%2F%2Fwww.getstoryshots.com%2Fnl%2Fwp-json%2Fwp%2Fv2%2Fposts%2F49700&#038;via=storyshots&#038;related=storyshots\" class=\"ss-ctt-link\" data-title=\"Click to Tweet\" rel=\"nofollow noopener\" target=\"_blank\">\n\t\t\t\t<span>Click to Tweet<\/span>\n\t\t\t\t<svg class=\"ss-svg-icon\" aria-hidden=\"true\" role=\"img\" focusable=\"false\" width=\"32\" height=\"32\" viewBox=\"0 0 24 24\"><path d=\"M18.244 2.25h3.308l-7.227 8.26 8.502 11.24H16.17l-5.214-6.817L4.99 21.75H1.68l7.73-8.835L1.254 2.25H8.08l4.713 6.231zm-1.161 17.52h1.833L7.084 4.126H5.117z\"><\/path><\/svg>\t\t\t<\/a>\n\n\t\t<\/div><!-- END .ss-ctt-wrapper -->\n\n\t\t\n\n\n<p>Drinking lots of water is frequently associated with weight loss. A systematic review study investigated 12 studies that looked at the link between drinking water and losing weight. They found a clear weight-loss benefit of increased hydration. One of these benefits is indirect. Someone drinking more water is less likely to be drinking empty calories in the form of sugar-filled sodas. Adolescents in America would reduce their average calorie intake by 235 if they swapped soda for water.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh7-rt.googleusercontent.com\/docsz\/AD_4nXdEg0OsgYq1wl8NDszbaCelvG3XBgjDTJvx6k2V-UGlpsQpffxqGgntEICUawBMVICFhlZspiqv3RB2ixKEpFf64t49SCC2b7K0h3OqZkRHLcQ3k4CBZ4MLA4kQOgZmq9nhB0rlnWVIqlGl5BZoZcYqyE4?key=AlQmh4U06NwpBFscSn-3GA\" alt=\"Water being poured into a glass\"\/><\/figure>\n\n\n\n<p>There also appears to be a direct relationship between <a href=\"https:\/\/hub.jhu.edu\/at-work\/2020\/01\/15\/focus-on-wellness-drinking-more-water\/\" target=\"_blank\" rel=\"noopener\">hydration and weight loss<\/a>. A massive Harvard study tracked the diets and health of over 100,000 people for decades. The researchers found that well-hydrated people burn fat more quickly. They also produced less of an enzyme called angiotensin. Angiotensin drives the accumulation of fat.<\/p>\n\n\n\n<p>Your urine is an indicator of your hydration level. You should be aiming for urine that is light yellow, like the color of straw. If it is darker, you should be drinking more water.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">StoryShot #11: Negative Calorie Preloading Is an Effective Weight-Loss Technique<\/h2>\n\n\n\n<p>Negative calorie preloading is about eating a small amount of low-calorie, high-fiber foods before a meal to reduce total calorie intake and support weight loss. Some examples of negative-calorie-preloading foods are:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Non-starchy vegetables.<\/strong> Broccoli, cauliflower, and spinach are low in calories and high in fiber, helping you feel full and satisfied.<\/li>\n\n\n\n<li><strong>Fruits.<\/strong> The best fruit to eat for weight loss is an apple. Berries and apples are high in fiber and low in calories, making them good choices for negative calorie preloading.<\/li>\n\n\n\n<li><strong>Legumes.<\/strong> Beans, lentils, and chickpeas are high in protein and fiber and can help you feel full and satisfied.<\/li>\n\n\n\n<li><strong>Whole grains.<\/strong> Choose whole grains over refined grains, as they are higher in fiber and nutrients.<\/li>\n<\/ul>\n\n\n\n<p>Consuming a small portion of these types of foods before a meal can help reduce overall calorie intake and support weight loss. Eating before a meal, if you are eating the right things, can be considered negative calories.<\/p>\n\n\n\n<p>Research shows that people who eat an apple before a meal feel fuller and eat fewer calories overall. Therefore, try preloading your meal with a low-calorie course, like a salad.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">StoryShot #12: Getting Enough Sleep Will Help You Lose Weight<\/h2>\n\n\n\t\t<div class=\"ss-ctt-wrapper ss-ctt-style-4\" data-ss-post-id=\"49700\" data-nonce=\"4c8e04ecd8\">\n\n\t\t\t<a href=\"https:\/\/twitter.com\/intent\/tweet?text=%E2%80%9CSleep+deprivation+tends+to+lead+people+to+overeat+by+about+180%E2%80%93560+calories+a+day.%E2%80%9D+-+Dr.+Michael+Greger&#038;url=https%3A%2F%2Fwww.getstoryshots.com%2Fnl%2Fwp-json%2Fwp%2Fv2%2Fposts%2F49700&#038;via=storyshots&#038;related=storyshots\" class=\"ss-ctt-tweet\" data-title=\"Click to Tweet\" rel=\"nofollow noopener\" target=\"_blank\">\u201cSleep deprivation tends to lead people to overeat by about 180\u2013560 calories a day.\u201d &#8211; Dr. Michael Greger<\/a>\n\n\t\t\t<a href=\"https:\/\/twitter.com\/intent\/tweet?text=%E2%80%9CSleep+deprivation+tends+to+lead+people+to+overeat+by+about+180%E2%80%93560+calories+a+day.%E2%80%9D+-+Dr.+Michael+Greger&#038;url=https%3A%2F%2Fwww.getstoryshots.com%2Fnl%2Fwp-json%2Fwp%2Fv2%2Fposts%2F49700&#038;via=storyshots&#038;related=storyshots\" class=\"ss-ctt-link\" data-title=\"Click to Tweet\" rel=\"nofollow noopener\" target=\"_blank\">\n\t\t\t\t<span>Click to Tweet<\/span>\n\t\t\t\t<svg class=\"ss-svg-icon\" aria-hidden=\"true\" role=\"img\" focusable=\"false\" width=\"32\" height=\"32\" viewBox=\"0 0 24 24\"><path d=\"M18.244 2.25h3.308l-7.227 8.26 8.502 11.24H16.17l-5.214-6.817L4.99 21.75H1.68l7.73-8.835L1.254 2.25H8.08l4.713 6.231zm-1.161 17.52h1.833L7.084 4.126H5.117z\"><\/path><\/svg>\t\t\t<\/a>\n\n\t\t<\/div><!-- END .ss-ctt-wrapper -->\n\n\t\t\n\n\n<p>Sleep is essential but is neglected within fad diets. Dr. Greger views sleep as one of the cornerstones of effective weight loss. Being tired is associated with eating more and making poor dietary choices.<br><br>Studies suggest that late-evening snacking can lead to an excess of approximately 700 calories per day. Studies have also found that <a href=\"https:\/\/www.sleepfoundation.org\/physical-health\/weight-loss-and-sleep\" target=\"_blank\" rel=\"noopener\">sleeping well seems to be associated with weight loss<\/a>, irrespective of what you eat. Those who sleep less tend to burn more muscle than fat, even when in a caloric deficit.<\/p>\n\n\n\n<p>Some strategies for promoting sleep and improving sleep quality are:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Establish a regular sleep schedule.<\/strong> Going to bed and waking up at the same time every day can help regulate your body&#8217;s internal clock and improve sleep quality.<\/li>\n\n\n\n<li><strong>Create a sleep-friendly environment.<\/strong> Make your bedroom as dark and quiet as possible, and keep the temperature cool to create a comfortable sleep setting.<\/li>\n\n\n\n<li><strong>Reduce exposure to screens.<\/strong> The blue light that screens emit can disrupt your body&#8217;s production of the sleep hormone melatonin, so avoid screens for at least an hour before bed.<\/li>\n\n\n\n<li><strong>Avoid caffeine and alcohol before bed.<\/strong> Both caffeine and alcohol can disrupt sleep, so it&#8217;s best to avoid consuming them close to bedtime.<\/li>\n\n\n\n<li><strong>Use relaxation techniques.<\/strong> Deep breathing, meditation, and gradually relaxing muscles can lower stress and relax you before bed.<\/li>\n\n\n\n<li><strong>Exercise regularly.<\/strong> Regular physical activity can help improve sleep quality and duration.<\/li>\n<\/ul>\n\n\n\n<p>The specific strategies that work best for enhancing sleep may vary from person to person. Experiment with different approaches to find what works best for you.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Final Summary and Review<\/h2>\n\n\n\n<p><em>How Not To Diet<\/em> uses thousands of studies and almost 5,000 references. It encourages readers to move away from fad diets and towards evidence-based diet practices.<br><br>Obesity has grown exponentially in developed nations in the last 50 years and shows no signs of slowing down. &nbsp;As an internationally-renowned nutrition expert, Greger attributes the rise in obesity to the availability of high-calorie, processed foods (CRAP). These lack fiber and nutrition and are full of added sugars and oils.<br><br>He suggests a weight-loss diet should be high in fiber-rich, whole plant foods&nbsp;and low in added sugars and oils. He also emphasizes the importance of physical activity and sleep in achieving and maintaining a healthy weight.<br><br><em>How Not To Diet <\/em>provides a wealth of evidence-based actionable advice and practical healthy diet tips. It is a must-read for anyone looking to lose weight and improve their overall health with a healthy, sustainable diet.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><br>Rating<\/h2>\n\n\n\n<p>We rate <em>How Not to Diet <\/em>4.5\/5. How would you rate Michael Greger\u2019s book based on this summary?<\/p>\n\n\n\n<div class=\"wp-block-yet-another-stars-rating-visitor-votes yasr-vv-block\"><!--Yasr Visitor Votes Shortcode--><div id='yasr_visitor_votes_24d9030a95c63' class='yasr-visitor-votes'><div class=\"yasr-custom-text-vv-before yasr-custom-text-vv-before-49700\">Click to rate this book!<\/div><div id='yasr-vv-second-row-container-24d9030a95c63'\r\n                                        class='yasr-vv-second-row-container'><div id='yasr-visitor-votes-rater-24d9030a95c63'\r\n                                      class='yasr-rater-stars-vv'\r\n                                      data-rater-postid='49700'\r\n                                      data-rating='4.8'\r\n                                      data-rater-starsize='32'\r\n                                      data-rater-readonly='false'\r\n                                      data-rater-nonce='d2cb598c43'\r\n                                      data-issingular='false'\r\n                                    ><\/div><div class=\"yasr-vv-stats-text-container\" id=\"yasr-vv-stats-text-container-24d9030a95c63\"><svg xmlns=\"https:\/\/www.w3.org\/2000\/svg\" width=\"20\" height=\"20\"\r\n                                   class=\"yasr-dashicons-visitor-stats\"\r\n                                   data-postid=\"49700\"\r\n                                   id=\"yasr-stats-dashicon-24d9030a95c63\">\r\n                                   <path d=\"M18 18v-16h-4v16h4zM12 18v-11h-4v11h4zM6 18v-8h-4v8h4z\"><\/path>\r\n                               <\/svg><span id=\"yasr-vv-text-container-24d9030a95c63\" class=\"yasr-vv-text-container\">[Total: <span id=\"yasr-vv-votes-number-container-24d9030a95c63\">4<\/span> Average: <span id=\"yasr-vv-average-container-24d9030a95c63\">4.8<\/span>]<\/span><\/div><div id='yasr-vv-loader-24d9030a95c63' class='yasr-vv-container-loader'><\/div><\/div><div id='yasr-vv-bottom-container-24d9030a95c63' class='yasr-vv-bottom-container'><\/div><\/div><!--End Yasr Visitor Votes Shortcode--><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">How Not to Diet Infographic<\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/www.getstoryshots.com\"><img decoding=\"async\" width=\"400\" height=\"900\" src=\"https:\/\/www.getstoryshots.com\/wp-content\/uploads\/How-Not-to-Diet-summary-infographic-by-StoryShots.png\" alt=\"a diagram of food that is being made\" class=\"wp-image-95517\" srcset=\"https:\/\/www.getstoryshots.com\/wp-content\/uploads\/How-Not-to-Diet-summary-infographic-by-StoryShots.png 400w, https:\/\/www.getstoryshots.com\/wp-content\/uploads\/How-Not-to-Diet-summary-infographic-by-StoryShots-133x300.png 133w, https:\/\/www.getstoryshots.com\/wp-content\/uploads\/How-Not-to-Diet-summary-infographic-by-StoryShots-5x12.png 5w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/a><figcaption class=\"wp-element-caption\">Get the full infographic summary of How Not to Diet on the <a href=\"http:\/\/getstoryshots.com\" data-type=\"link\" data-id=\"getstoryshots.com\">StoryShots app<\/a>.<\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">How Not to Diet PDF, Free Audiobook, and Animated Summary&nbsp;<\/h2>\n\n\n\n<p>This was the tip of the iceberg. To dive into the details and support Michael Greger, <a href=\"https:\/\/geni.us\/how-not-to-diet-book\" target=\"_blank\" rel=\"noopener\">order the book<\/a> or <a href=\"https:\/\/geni.us\/to-diet-free-audiobook\" target=\"_blank\" rel=\"noopener\">get the audiobook for free<\/a>.<\/p>\n\n\n\n<p>Did you like what you learned here? Share to show you care and let us know by contacting our support.<\/p>\n\n\n\n<p>New to StoryShots? Get the PDF, audiobook, infographic and animated versions of this summary of <em>How Not To Diet: The Groundbreaking Science of Healthy, Permanent Weight Loss<\/em> and hundreds of other bestselling nonfiction books in our <a href=\"https:\/\/go.getstoryshots.com\/free\">free top-ranking app<\/a>. It\u2019s been featured by Apple, The Guardian, The UN, and Google as one of the world\u2019s best reading and learning apps.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">How Not to Diet FAQ<\/h2>\n\n\n<div id=\"rank-math-faq\" class=\"rank-math-block\">\n<div class=\"rank-math-list \">\n<div id=\"faq-question-1722965875476\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><a href=\"https:\/\/www.getstoryshots.com\/books\/how-not-to-diet-summary\/\">What are the How Not to Diet guidelines?<\/a><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>You can lose body weight without dieting by focusing on lifestyle changes rather than restrictive diets. Some key tips include:<\/p>\n<p>* Focus on Whole Foods: Prioritize whole, minimally processed foods, particularly fruits, vegetables, whole grains, legumes, nuts, and seeds.<br \/>* Emphasize Plant-Based Eating: Adopt a predominantly plant-based diet, which is shown to be effective for weight management and overall health.<br \/>* Limit Added Sugars and Fats: Reduce intake of added sugars and unhealthy fats, which can contribute to weight gain and health issues.<br \/>* Practice Mindful Eating: Pay attention to hunger and fullness cues, and eat slowly to enhance satisfaction and prevent overeating.<br \/>* Stay Hydrated: Drink plenty of water throughout the day, as hydration can support metabolism and reduce unnecessary snacking.<br \/>* Incorporate Regular Physical Activity: Engage in regular physical exercise, as it is essential for maintaining a healthy weight and overall well-being.<br \/>* Get Enough Sleep: Prioritize quality sleep, as inadequate sleep can negatively affect metabolism and appetite regulation.<br \/>* Manage Stress: Develop strategies to manage stress, since stress can lead to emotional eating and weight gain.<br \/>* Avoid Dieting Mentality: Shift away from restrictive dieting and focus on sustainable, healthy lifestyle changes that promote long-term success.<br \/>* Utilize the Power of Community: Engage with supportive communities or groups that encourage healthy habits and provide accountability.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1722965935929\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">How to be in a calorie deficit without counting calories?<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Strict calorie counting can lead to an unhealthy obsession. Instead, you can aim to be in a calorie deficit by:<\/p>\n<p>* Eating until you feel 80% full, rather than completely stuffed<br \/>* Choosing nutrient-dense foods that are more filling per calorie\u00a0<br \/>* Being mindful of portion sizes without rigidly tracking every calorie<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1722966025735\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">How to lose weight without dieting?<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>You can lose body weight without dieting by focusing on lifestyle changes rather than restrictive diets. Some key tips include:<\/p>\n<p>* Eat slowly and mindfully to feel more satisfied with less food<br \/>* Prioritize whole, minimally processed foods that are high in fiber and nutrients<br \/>* Manage stress and get enough sleep, as these factors impact weight regulation<br \/>* Drink more water and avoid sugary beverages which can contribute to overeating<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1723021504811\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">How to maintain weight loss long-term?<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Sustainable weight loss requires long-term lifestyle changes, not quick fixes. Key tips include:<\/p>\n<p>* Adopt gradual, sustainable changes rather than extreme diets<br \/>* Find physical activities you enjoy and can stick to over time<br \/>* Develop a healthy relationship with food, rather than viewing it as the enemy<br \/>* Be patient and compassionate with yourself through the ups and downs<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1723021525571\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">How does exercise impact weight loss?<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>* While exercise alone is not enough for significant, lasting weight loss, it can provide the following benefits:<br \/>* Exercise can help create a calorie deficit to support weight loss<br \/>* It can also improve metabolic health, mood, and energy levels<br \/>* However, diet and lifestyle changes are more important for weight management<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1723283636247\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">Is How Not to Diet a good book? Is it worth reading?<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>How Not to Diet by Dr. Michael Greger is well-regarded for its evidence-based approach to weight loss and healthy eating. The book focuses on sustainable lifestyle changes rather than quick fixes, emphasizing the importance of a whole-food, plant-based diet.<br \/>Many readers appreciate the thorough research and practical tips provided, making it a valuable resource for those looking to improve their health and manage their weight effectively. The book also addresses common misconceptions about dieting and provides a comprehensive look at the science behind weight loss.<br \/>Overall, if you&#8217;re interested in a science-backed, holistic approach to dieting that prioritizes long-term health over temporary results, How Not to Diet is worth reading.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1723284058837\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">How can I lose belly fat without dieting?<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Focusing on overall health and lifestyle factors is more effective for losing belly fat than restrictive dieting:<\/p>\n<p>* Manage stress, as high cortisol can contribute to abdominal fat accumulation<br \/>* Get enough sleep, as sleep deprivation is linked to increased belly fat<br \/>* Engage in regular physical activity, even if it&#8217;s not intense exercise<br \/>* Eat a diet rich in fiber, protein and healthy fats to feel full and satisfied<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\">Related Book Summaries<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/www.getstoryshots.com\/books\/the-plant-paradox-summary\">The Plant Paradox<\/a> by Steven Gundry<\/li>\n\n\n\n<li><a href=\"https:\/\/www.getstoryshots.com\/books\/how-not-to-die-summary\/\" data-type=\"post\" data-id=\"233\">How Not to Die<\/a> by Michael Greger<\/li>\n\n\n\n<li><a href=\"https:\/\/www.getstoryshots.com\/books\/dont-die-summary\/\" data-type=\"post\" data-id=\"97781\">Don&#8217;t Die<\/a> by Bryan Johnson<\/li>\n\n\n\n<li><a href=\"https:\/\/www.getstoryshots.com\/books\/lifespan-summary\">Lifespan<\/a> by David Sinclair<\/li>\n\n\n\n<li><a href=\"https:\/\/www.getstoryshots.com\/books\/the-obesity-code-summary\">The Obesity Code<\/a> by Jason Fung<\/li>\n\n\n\n<li><a href=\"https:\/\/www.getstoryshots.com\/books\/fast-like-a-girl-summary\/\" data-type=\"post\" data-id=\"90927\">Fast Like A Girl<\/a> by Mindy Petz<\/li>\n\n\n\n<li><a href=\"https:\/\/www.getstoryshots.com\/books\/the-4-hour-body-summary\">The 4-Hour Body<\/a> by Tim Ferriss<\/li>\n\n\n\n<li><a href=\"https:\/\/www.getstoryshots.com\/books\/thinner-leaner-stronger-summary\">Thinner Leaner Stronger<\/a> by Michael Matthews<\/li>\n\n\n\n<li><a href=\"https:\/\/www.getstoryshots.com\/books\/not-a-diet-book-summary\">Not A Diet Book<\/a> by James Smith<\/li>\n\n\n\n<li><a href=\"https:\/\/www.getstoryshots.com\/books\/fast-this-way-summary\/\" data-type=\"post\" data-id=\"58628\">Fast This Way<\/a> by Dave Asprey<\/li>\n\n\n\n<li><a href=\"https:\/\/www.getstoryshots.com\/books\/bigger-leaner-stronger-summary\">Bigger Learner Stronger<\/a> by Michael Matthews<\/li>\n\n\n\n<li><a href=\"https:\/\/www.getstoryshots.com\/books\/why-we-sleep-summary\">Why We Sleep<\/a> by Matthew Walker<\/li>\n\n\n\n<li><a href=\"https:\/\/www.getstoryshots.com\/books\/outlive-summary\/\" data-type=\"post\" data-id=\"90124\">Outlive<\/a> by Dr Peter Attia<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>De baanbrekende wetenschap van gezond, blijvend gewichtsverlies In deze samenvatting van How Not to Diet komen we niet verder dan het oppervlak. Als je het populaire boek van Michael Greger nog niet hebt, bestel dan een exemplaar of ontvang het audioboek gratis om de sappige details te leren kennen. Ontvang het uitgebreide audioboek en de geanimeerde samenvatting in het Engels, Duits, Spaans en...<\/p>","protected":false},"author":1,"featured_media":93080,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","_kadence_starter_templates_imported_post":false,"_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"right","_kad_post_sidebar_id":"sidebar-primary","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"yasr_overall_rating":0,"yasr_post_is_review":"","yasr_auto_insert_disabled":"","yasr_review_type":"","footnotes":""},"categories":[4649,4480,4527,4484],"tags":[],"class_list":["post-49700","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-all-books","category-health-fitness","category-new","category-science"],"acf":[],"yasr_visitor_votes":{"stars_attributes":{"read_only":false,"span_bottom":false},"number_of_votes":4,"sum_votes":19},"taxonomy_info":{"category":[{"value":4649,"label":"All Books"},{"value":4480,"label":"Health &amp; Fitness"},{"value":4527,"label":"New"},{"value":4484,"label":"Science"}]},"featured_image_src_large":["https:\/\/www.getstoryshots.com\/wp-content\/uploads\/How-Not-To-Diet-Summary-1024x536.png",1024,536,true],"author_info":{"display_name":"StoryShots - Free Book Summaries","author_link":"https:\/\/www.getstoryshots.com\/nl\/books\/author\/storyshotsadmin\/"},"comment_info":2,"category_info":[{"term_id":4649,"name":"All Books","slug":"all-books","term_group":0,"term_taxonomy_id":4649,"taxonomy":"category","description":"","parent":0,"count":95,"filter":"raw","cat_ID":4649,"category_count":95,"category_description":"","cat_name":"All Books","category_nicename":"all-books","category_parent":0},{"term_id":4480,"name":"Health &amp; Fitness","slug":"health-fitness","term_group":0,"term_taxonomy_id":4480,"taxonomy":"category","description":"","parent":0,"count":45,"filter":"raw","cat_ID":4480,"category_count":45,"category_description":"","cat_name":"Health &amp; Fitness","category_nicename":"health-fitness","category_parent":0},{"term_id":4527,"name":"New","slug":"new","term_group":0,"term_taxonomy_id":4527,"taxonomy":"category","description":"","parent":0,"count":88,"filter":"raw","cat_ID":4527,"category_count":88,"category_description":"","cat_name":"New","category_nicename":"new","category_parent":0},{"term_id":4484,"name":"Science","slug":"science","term_group":0,"term_taxonomy_id":4484,"taxonomy":"category","description":"","parent":0,"count":26,"filter":"raw","cat_ID":4484,"category_count":26,"category_description":"","cat_name":"Science","category_nicename":"science","category_parent":0}],"tag_info":false,"_links":{"self":[{"href":"https:\/\/www.getstoryshots.com\/nl\/wp-json\/wp\/v2\/posts\/49700","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.getstoryshots.com\/nl\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.getstoryshots.com\/nl\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.getstoryshots.com\/nl\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.getstoryshots.com\/nl\/wp-json\/wp\/v2\/comments?post=49700"}],"version-history":[{"count":59,"href":"https:\/\/www.getstoryshots.com\/nl\/wp-json\/wp\/v2\/posts\/49700\/revisions"}],"predecessor-version":[{"id":97816,"href":"https:\/\/www.getstoryshots.com\/nl\/wp-json\/wp\/v2\/posts\/49700\/revisions\/97816"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.getstoryshots.com\/nl\/wp-json\/wp\/v2\/media\/93080"}],"wp:attachment":[{"href":"https:\/\/www.getstoryshots.com\/nl\/wp-json\/wp\/v2\/media?parent=49700"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.getstoryshots.com\/nl\/wp-json\/wp\/v2\/categories?post=49700"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.getstoryshots.com\/nl\/wp-json\/wp\/v2\/tags?post=49700"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}