Introduction
Summary of the book How Not to Diet by Michael Greger. Before we start, let’s delve into a short overview of the book. Imagine a world where choosing what to eat feels calm, clear, and simple. No endless confusion about which diet is best, no worrying about strict rules, and no feeling hungry all the time. Picture a healthy, balanced way of eating that helps your body reach its perfect weight, gives you more energy, and keeps you feeling strong from morning until night. In the pages that follow, you’ll journey through a set of ideas based firmly on real scientific evidence, not rumors or trends. You’ll discover why we’ve become so heavy over the last few decades, how modern foods trick our bodies, and why it’s not your fault if you’ve struggled with weight. More importantly, you’ll learn practical strategies for eating smarter, enjoying your meals, and staying at a healthy weight without feeling miserable or deprived. Read on, and find out how to shape a better future for your health and happiness.
Chapter 1: Understanding Why Our Bodies Gain Weight in an Upside-Down World Overflowing with Extra Calories.
Long ago, our ancestors lived in a very different environment than the one we know today. Finding food was not easy, and every meal required real effort, whether that meant gathering wild plants or hunting animals. Most humans spent countless hours searching for just enough calories to survive another day. As a result, our bodies learned to love foods that were packed with energy, like nuts or ripe fruits. We developed a natural urge to eat as many high-calorie foods as possible, because we never knew when the next meal might come. This was perfectly reasonable in a world where meals were uncertain and life was tough. But now, everything has changed. Today, we live in a world full of supermarkets, vending machines, and endless snacks. Sadly, our ancient instincts still push us to choose rich, sugary, and fatty foods, even when we no longer need the extra calories.
In the past, if someone found a calorie-dense berry bush or stumbled upon a large animal, they would eat as much as possible, storing that energy as body fat for later use. This made sense because the next day might bring no food at all. But in the modern world, high-calorie foods are no longer rare treats. They’re everywhere—on every shelf, in every drive-thru, and at every party. Our bodies haven’t adapted to this new reality, so we still respond to these foods as if we need to stock up to survive a harsh winter without eating. This reaction leads us to overeat and gain weight rapidly. Back when it was hard to find food, our natural hunger signals and cravings helped keep us alive. Today, those same signals often lead to gaining more weight than we’d ever really want.
The surprising thing is that our bodies aren’t doing anything wrong. In fact, becoming overweight in a world stuffed with cheap, calorie-rich foods is almost the natural outcome of our old survival instincts. Our biology simply did not have enough time to adjust to our new environment of endless abundance. Only a few decades ago, highly processed foods were special treats or simply did not exist. Now, sugary cereals, deep-fried snacks, and super-sized meals are normal parts of daily life. In addition, many people no longer have to hunt, gather, or even walk much for their meals. Cars, screens, and modern jobs keep us inactive. All these factors team up, making it easy to gain weight and tough to drop those extra pounds again.
This new reality might sound discouraging, but understanding it is the first step toward a healthier future. Once you realize that your urges are wired into your DNA, you can stop blaming yourself for every pound gained. It’s not about lacking willpower; it’s about living in an environment that pushes you to overeat. The good news is that by learning how our bodies respond to certain foods, we can develop smart strategies to resist those unhealthy temptations. We can choose foods that naturally fill us up without overloading us with extra calories. We can find ways to enjoy delicious meals while giving our bodies what they truly need. It all starts with recognizing the simple truth: Our bodies are just following ancient instructions in a world that has changed beyond all recognition.
Chapter 2: How Food Companies and Modern Marketing Steer Us Toward Eating More Than We Need.
If you look back about a century ago, you’d find a world where most meals were cooked at home. People prepared simple foods like fruits, vegetables, whole grains, and lean meats. Eating out or buying ready-made snacks was rare, and most processed, sugary treats didn’t fill every corner store. However, around the 1970s, something major changed. Big food companies found faster, cheaper ways to produce and package items, shipping them far and wide. Suddenly, pre-made cakes, sugary drinks, and salty snacks were everywhere. This explosion in the availability of heavily processed foods meant people began eating more calories than ever before. Not because they were lazy or greedy, but because these foods were so easy to get, so cheap, and so cleverly marketed that resisting them became much harder.
These companies understand what makes us tick. They know we prefer sweet, fatty, and salty flavors because our ancient instincts still crave calorie-dense meals. They also know how to make their products look incredibly appealing. Bright colors, fun mascots, and catchy slogans all encourage us to choose their high-calorie items over simpler, healthier options. These businesses are focused on profits, not on our health. After all, the more processed and addictive their snacks become, the more we buy them. The problem is that it’s almost too easy to grab a bag of chips or a sugar-loaded soda. It’s as if the deck is stacked against us. Our grocery store aisles are filled with products that deliver a punch of calories with very little real nutrition.
To understand why obesity rates soared since the 1970s, consider the sheer volume of extra calories produced and offered to us each day. The United States, for example, creates so many processed foods that we end up with far more calories than we actually need. Even if you personally try to eat less, it’s challenging when these tempting options are constantly within arm’s reach. On top of that, processed foods are often cheaper than fresh, whole foods. This pushes people, especially those on tight budgets, to fill their plates with calorie-packed, nutrient-poor products. Over time, this leads to weight gain that feels impossible to reverse.
Despite what some marketing campaigns suggest, getting slimmer isn’t just about exercising more. Sure, movement is important, but the root cause of today’s weight problems is the abundance of junk food. Studies show that increased calorie intake, not decreased exercise, is the main driver of our growing waistlines. Understanding this helps lift the blame off individuals and puts it onto an environment shaped by powerful food companies. Knowing the truth means we can focus on changing what we choose to buy and eat, rather than punishing ourselves for lacking willpower. We can start looking for healthier alternatives and learn to see through flashy marketing promises. As we move forward, we’ll explore ways to break free from these clever traps and rediscover foods that truly nourish and satisfy us.
Chapter 3: Why Fiber-Rich Foods Help You Feel Full, Eat Less, and Lose Weight.
Fiber might not sound exciting. It’s often described as the stuff in plants we can’t fully digest. You might think, So what’s so special about that? But here’s the secret: Fiber plays a huge role in controlling our hunger, helping us manage our weight, and keeping our digestion smooth. Foods packed with fiber are usually whole, natural foods like fruits, vegetables, legumes, and whole grains. When you fill your plate with these kinds of foods, you end up feeling satisfied without overloading on calories. Instead of drinking sugary apple juice, for example, you could eat a whole apple and feel fuller, longer. The difference comes down to fiber, which helps slow digestion, meaning your body takes its time to absorb calories rather than rushing them straight into storage.
One of the coolest things about fiber is how it actually reduces the amount of calories you truly absorb. When you pick a whole-grain slice of bread over white bread, the fibrous structure helps carry some fats and calories right out of your body. In other words, not all calories are created equal. Those locked inside fiber-rich foods are less likely to stick to your hips or belly. Instead, they pass through, allowing you to enjoy a hearty meal without worrying about each tiny calorie. Over time, simply getting more fiber could shave off extra pounds without you even noticing you’re dieting. Studies have shown that people who boost their fiber intake by just a few grams can lose weight steadily over several months.
Fiber also helps control blood sugar and energy levels, preventing those sudden hunger attacks that make you grab candy bars or cookies. By smoothing out digestion, fiber keeps your blood sugar more stable, meaning you won’t crash and crave something sweet an hour after eating. Many natural, fiber-rich foods are also filled with vitamins, minerals, and antioxidants that support overall health. These nutrients help fight diseases, improve your mood, and keep you feeling strong. Unlike quick-fix diet products that promise the moon but rarely deliver, fiber-rich foods are reliable, time-tested allies in your journey toward a healthier body.
So how can you add more fiber to your life? Start by including more legumes, like beans, lentils, and chickpeas. Snack on whole fruits instead of drinking juice. Swap refined grains for whole grains. Try oatmeal for breakfast instead of sugary cereal, or toss chickpeas into a salad for lunch. The beauty is that adding fiber doesn’t have to be complicated. It’s not about counting numbers or starving yourself. It’s about choosing wholesome foods that naturally fill you up and keep your digestive system happy. Over time, you’ll find that these small changes make a big difference, allowing you to shed unwanted pounds while still enjoying the pleasure of eating. Fiber isn’t flashy, but it’s a powerful partner in building a lasting healthy lifestyle.
Chapter 4: Why Low-Glycemic Foods Help Steady Your Energy and Curb Hunger Later in the Day.
Have you ever eaten something sweet or starchy, only to feel hungry again soon after? This happens when your blood sugar spikes quickly and then drops just as fast. Foods that cause these wild swings are called high-glycemic foods. They’re often made from refined carbohydrates like white bread, sugary cereals, and other processed treats. On the other hand, low-glycemic foods release their energy more slowly, preventing rapid blood sugar spikes. This means you stay satisfied and energized for longer, and you’re less likely to reach for a snack an hour later. By learning to spot and choose low-glycemic foods, you’ll help steady your energy levels and reduce the risk of overeating later in the day.
Think of it this way: If you eat a bowl of oatmeal, which is a low-glycemic food, your body takes its time breaking it down. Your blood sugar rises slowly and steadily, giving you a balanced flow of energy that can last until your next meal. But if you eat a sugary bowl of cornflakes, your blood sugar might shoot up quickly, leaving you starving well before lunchtime. This can lead you to crave more sweets or snacks to boost your energy again. Over time, these constant ups and downs can contribute to weight gain and make losing pounds harder. Low-glycemic foods help break this vicious cycle, allowing you to feel fuller and calmer throughout the day.
Choosing low-glycemic foods also helps your body burn calories more effectively. When you control blood sugar spikes, you reduce the need for your body to store fat. Studies have shown that people on diets with lower-glycemic foods experience smaller drops in their metabolic rates than those eating high-glycemic meals. This means their bodies keep burning calories at a healthier pace, even as they lose weight. By steadying the flow of energy you get from meals, you essentially train your body to use what it consumes rather than socking it away as extra belly fat.
So what foods should you pick? Focus on fruits, vegetables, legumes, and whole grains that don’t cause big sugar spikes. Avoid sugary cereals, white bread, and processed snacks as much as possible. Instead, try lentils, beans, oats, whole-wheat pasta, and brown rice. Experiment with new recipes, like mixing veggies with whole grains or pairing legumes with flavorful herbs and spices. Remember, these changes aren’t about strict rules or feeling deprived. They’re about understanding how your body processes what you eat. With this understanding, you can make smarter choices that leave you feeling more in control, helping you move closer to your healthy weight goals without feeling trapped by constant hunger or energy crashes.
Chapter 5: Real Low-Fat Eating Means Going Back to Truly Lean Foods for Lasting Weight Loss.
For a long time, people have debated whether we should avoid fat or carbs to lose weight. Some say, Don’t fear fat, while others insist, Fat makes you fat. The truth is more balanced. A truly low-fat diet, one closer to what our ancestors ate, can help you shed extra pounds and keep them off. But this doesn’t mean grabbing the so-called low-fat products on store shelves today. Many of these are still loaded with calories. Instead, think about how humans ate long before modern cooking oils, greasy snacks, and cheesy sauces. Their foods were often much lower in fat, with lean wild meats and simple plant foods as staples. Getting back to that mindset can help your body burn stored fat and reach a healthier weight.
One reason real low-fat eating works is that fat is very easy for your body to store as body fat. Carbohydrates can be turned into fat, but your body uses up energy during that process. Fat, however, is already in the right form. Eating too much fat can quickly lead to extra pounds. Our ancestors ate much less fat because they didn’t have giant servings of butter, oil, and fried foods. Today, even lean ground beef might have double the fat compared to wild game meat. If you rely on processed oils or animal products high in fat, you might be eating far more fat than you realize.
When scientists tested diets with less than 10% of calories from fat—similar to what ancient humans likely had—the results were impressive. People lost weight naturally because they weren’t getting huge doses of calories from pure fat. They filled up on vegetables, fruits, legumes, and whole grains instead. These foods nourish your body while helping you manage weight more easily. As you cut back on added fats, you free up space for more nutrient-rich ingredients. Cooking without oil might seem strange at first, but you can sauté with broth, vinegar, or even plain water, adding flavor with herbs and spices rather than fat.
By understanding that not all low-fat diets are created equal, you can make informed choices. Don’t be fooled by items that say low-fat but still have lots of calories. Instead, focus on whole foods that are naturally low in fat. This can mean choosing more fruits and vegetables, enjoying whole grains, and experimenting with beans and lentils as your main sources of protein. By doing so, you’ll reduce your overall calorie intake without feeling constantly hungry. Over time, these shifts help you drop extra pounds while ensuring your body gets the nutrients it needs. This approach isn’t about short-term tricks; it’s about embracing a more natural way of eating that stands the test of time.
Chapter 6: Cutting Down on Added Sugar to Finally Tame the Sweet Tooth That’s Holding You Back.
Added sugar sneaks into many foods, from breakfast cereals to canned sauces, making it easy to eat way more than we realize. Long ago, people consumed just a few pounds of sugar a year. Today, the average person in some countries eats dozens of pounds of sugar annually. This surge in sugar intake is closely linked to the rise in obesity. After all, sugar is basically empty calories. It doesn’t fill you up with fiber or offer many nutrients, so it’s easy to keep piling more on top of what you’ve already eaten. Over time, these extra calories turn into extra body fat.
The food industry likes to say a calorie is a calorie, implying that sugar is no more harmful than anything else if you keep your total intake the same. But in reality, sugary foods tend to make us want more. A child who eats a bowl of sugary cereal for breakfast might end up eating much more at lunch than a child who started their day with a low-sugar option like oatmeal. This happens because sugar messes with our hunger signals, making it harder to stop after one cookie or one soda. It fuels a cycle of craving, overeating, and weight gain.
The good news is that cutting down on added sugars doesn’t have to be painful forever. Many people who quit added sugar for just a couple of weeks report that their cravings fade dramatically. Suddenly, what once seemed delicious now tastes overly sweet, and natural foods become more enjoyable. Imagine biting into a fresh strawberry and truly loving its flavor, rather than needing a spoonful of sugar to feel satisfied. By pushing through those first few days, you set yourself up for long-term freedom from sugar’s grip.
Reducing added sugars can happen gradually. Start by cutting out soft drinks and replacing them with water. Switch from sugary snacks to whole fruits. Check labels for hidden sugars in products like pasta sauce or salad dressing. Every time you skip the sugar, you’re teaching your taste buds to appreciate the natural sweetness of real foods. Over time, this helps you control calorie intake, maintain steadier energy levels, and reach a more comfortable weight. Instead of feeling guilty about past sugar binges, think of this as an exciting opportunity to rediscover flavors, enjoy better health, and leave behind the rollercoaster of sugar-driven cravings.
Chapter 7: Reducing Calorie Density Instead of Portion Size to Satisfy Your Hunger Without Guilt.
People often believe that losing weight means eating less food. They imagine tiny plates with sad-looking salads and constant hunger. But the truth is, you can eat satisfying portions if you pay attention to something called calorie density. Calorie density refers to how many calories are packed into a certain amount of food. For example, a cup of strawberries has far fewer calories than a cup of strawberry ice cream. By choosing foods with a lower calorie density, you can fill your stomach and feel full without overloading on calories.
The beauty of focusing on calorie density is that you can enjoy large, comforting meals. Instead of pouring heavy cream sauce over your pasta, switch to a tomato-based sauce filled with vegetables. Suddenly, you can eat a big plate of food for fewer calories. Your stomach still stretches, your hunger is still satisfied, and you don’t feel deprived. The key is understanding which foods are naturally light in calories. Fresh fruits and vegetables, legumes, and whole grains contain lots of water and fiber. This makes them bulky and filling, yet lower in calories compared to oily, sugary, or fatty foods.
Studies back up this approach. When researchers asked some people to eat low-calorie-density foods like fruits and vegetables before their main meal, these individuals naturally ate fewer calories overall without even trying. Their bodies responded to the volume and weight of the food, sending signals that they’d had enough. In contrast, people who fill up first on chips, cheese, or fried snacks get a lot of calories right away, but not the same feeling of fullness. This leads them to keep eating more and more.
Try experimenting at home. Start each meal with a salad, a bowl of veggie soup, or a piece of fruit. Notice how it affects your hunger when you move on to the rest of your meal. Over time, your taste buds adjust, and you might find yourself preferring these lighter options. Focus on adding foods that contain lots of water and fiber. Don’t think of it as cutting back, think of it as filling up on better choices. This mindset helps you feel powerful, not restricted. By mastering calorie density, you can build a long-term eating style that helps you reach your weight goals while still enjoying every bite.
Chapter 8: Discovering the Quiet Power of Legumes for Incredible Health and Weight Control.
Beans, lentils, chickpeas, and split peas, often grouped together as legumes, might not be the trendiest foods in the world. But these humble staples have quietly been helping people stay healthy for thousands of years. Legumes are special because they fit into two categories: They provide protein like meat and offer fiber like vegetables. This unique combination makes them incredibly filling and nutritious. Many populations known for their long lifespans, such as certain Hispanic communities, regularly include legumes in their diets. Some health experts believe that these fiber-rich powerhouses are one of the reasons these groups enjoy better health and longer lives.
One major advantage of legumes is their ability to keep you feeling full longer. In studies, people who ate legumes at one meal naturally ate fewer calories at the next. The fiber, protein, and slow-digesting carbohydrates in legumes help steady blood sugar and reduce hunger. Unlike simple carbs that burn up quickly, legumes deliver energy at a gentle pace. This means you don’t feel that desperate need to snack right after eating. Over time, this can translate into less overeating and steady weight loss.
Legumes also help lower the risk of chronic diseases. They contain vitamins, minerals, and antioxidants that support heart health, digestion, and overall wellness. Plus, they’re affordable and easy to prepare. If you’re new to legumes, consider starting with lentils. They cook quickly and can be mixed into soups, salads, and even pasta sauces. Chickpeas can be mashed into spreads or tossed into stews. Beans come in many varieties, each with its own flavor and texture, making it easy to find something you like.
The best part is that these foods are widely available. Canned beans are convenient and still healthy, as long as you rinse them to remove extra sodium. Legumes can serve as a base for hearty meals that keep you satisfied while reducing your overall calorie intake. As you experiment, you’ll find that legumes are more than a side dish. They can become the main event, providing a tasty, filling foundation for meals that support stable weight control. By embracing legumes, you tap into an ancient, proven source of strength, health, and lasting nourishment.
Chapter 9: Why a Mostly Plant-Based Diet Offers a Proven, No-Gimmick Path to Long-Term Weight Control.
With so many diet trends buzzing around—low-carb, high-carb, paleo, keto—it can feel impossible to know which is right. But one timeless approach stands out: a mostly plant-based diet. This doesn’t mean you can never enjoy a piece of meat or a slice of cheese again. It simply means that the majority of your calories come from fruits, vegetables, whole grains, and legumes. By leaning toward whole, natural plant foods, you avoid the calorie traps set by sugar-laden snacks and greasy fast foods. You also nourish your body with vitamins, minerals, and antioxidants it needs to stay strong.
Unlike diet fads that vanish after a few years, plant-based eating is grounded in human history. For most of our existence, people ate mostly plants. Meat was often rare and hard to come by. Highly processed foods and candies didn’t exist. By returning to a plant-focused way of eating, you give your body what it evolved to handle. This can lead to easier weight management and improved health. Studies show that people who follow mostly plant-based diets often have lower body weights and reduced risks of heart disease, diabetes, and other serious conditions.
An added bonus is that plant-based diets don’t usually require counting every calorie or restricting portion sizes. That’s because foods like vegetables and fruits naturally have lower calorie densities. You can fill your plate, feel satisfied, and still take in fewer calories than you would with heavy meats or sugary snacks. And it’s not just about physical health. Many people report feeling lighter, more energetic, and even experiencing clearer thinking when they shift their diet toward whole plant foods.
Of course, changing how you eat takes time. Start small by adding more fruits and vegetables to your meals. Slowly reduce the amount of animal products and processed treats. You might try a meatless Monday or experiment with a new vegetable each week. The idea isn’t to stress yourself out with rules, but to discover new flavors, textures, and cooking methods that satisfy your taste buds and support your health. In a world that often pushes us toward junk food, choosing a plant-centered diet is a powerful statement. It says you value long-term well-being over quick fixes and empty calories.
Chapter 10: Using Accountability and Front-Loading Meals as Secret Tools to Support Your Weight Goals.
Making big changes in how you eat can feel lonely. That’s where accountability comes in. Think of accountability as a gentle nudge or a friendly push that keeps you on track. This might mean joining a support group where everyone shares their struggles and victories. It could mean working with a health coach who checks in regularly. Or you could simply ask a friend or family member to support you. Knowing that someone cares and is watching your progress can help you resist the urge to give up when things get tough.
Research shows that groups that meet regularly to discuss progress, celebrate successes, and learn from slip-ups often do better than people who try to lose weight alone. Accountability might seem scary at first, but it can be very motivating. When you know you’ll be stepping on a scale in front of supportive people or reporting your week’s results to a coach, you might feel more inspired to stick to your healthy choices. Along with accountability, keeping track of your weight and eating habits can make a difference. Weighing yourself regularly, for example, can show you patterns and help you adjust before things get out of hand.
Another useful trick is called front-loading your calories. Instead of saving your biggest meal for dinner, try eating more earlier in the day. Studies have shown that people who eat a bigger breakfast and a lighter dinner tend to lose more weight. This is because your body burns more calories earlier in the day and is better at handling a hearty meal when you’re active. By the time night falls, you don’t need so many calories. Shifting when you eat can help prevent late-night snacking and improve how efficiently your body uses the food you consume.
Putting it all together: Add accountability through groups, friends, or personal tracking. Weigh yourself at least weekly to stay aware of your progress. And try eating a big, wholesome breakfast packed with fruits, whole grains, or legumes, followed by a moderate lunch and a lighter dinner. By using these strategies, you give yourself the support, structure, and timing that make weight loss and maintenance more achievable. These aren’t magic tricks. They’re simple adjustments that can help turn good intentions into lasting results.
Chapter 11: The Surprising Impact of Water and Sleep on Your Weight and Overall Well-Being.
You’ve focused on food choices, examined meal times, and considered accountability. But two more factors deserve attention: water and sleep. Staying well hydrated helps your body perform at its best. Drinking water can replace sugary sodas, reducing hundreds of unnecessary calories a day. Plus, being properly hydrated can support your body’s natural fat-burning processes. Imagine how much progress you can make by simply swapping that daily soda for a refreshing glass of water. Over time, even small changes like this add up, helping you lose weight steadily without feeling deprived.
Water helps keep your body’s systems running smoothly. It can influence enzymes related to how you store or burn fat. Studies show that people who are well hydrated might find it easier to maintain a healthy weight. If you’re not sure if you’re drinking enough, a simple check is to look at the color of your urine. A light straw color usually means you’re well hydrated. If it’s too dark, you might need more fluids. By making hydration a habit, you support everything from digestion to concentration, all of which can help you stay on track with healthier eating.
Sleep is another piece of the puzzle. When you’re tired, your body craves quick bursts of energy, often from sugary or fatty foods. It’s harder to resist that donut or bag of chips when you’re running on only a few hours of rest. Plus, not sleeping enough can affect the hormones that control hunger and fullness, pushing you to overeat without even realizing it. Getting more sleep can make a dramatic difference. With a full night’s rest, you’ll feel more in control, more energetic, and more likely to choose healthier foods.
Think of water and sleep as two quiet heroes working behind the scenes. They don’t grab headlines like the latest superfood or hot diet trend, but their impact is real and scientifically proven. By simply staying hydrated and well-rested, you improve your mood, sharpen your focus, and reduce your cravings. Combine these basic habits with the strategies you’ve learned—eating more fiber, cutting sugar, choosing low-calorie-density foods, enjoying legumes, embracing a plant-based approach, and seeking accountability. Together, these steps form a solid path toward lasting weight loss and better health, helping you live a balanced life without feeling trapped by diets.
All about the Book
Discover a groundbreaking approach to weight loss with ‘How Not to Diet’ by Michael Greger. This comprehensive guide provides science-backed strategies for sustainable health transformation and long-term weight management, making it an essential read for anyone seeking a healthier life.
Michael Greger, an acclaimed physician and best-selling author, is renowned for his expertise in nutrition and public health, advocating for plant-based diets to improve health outcomes and combat chronic diseases.
Nutritionists, Dietitians, Healthcare Professionals, Fitness Trainers, Public Health Advocates
Healthy cooking, Running, Yoga, Blogging about food and wellness, Gardening
Obesity, Chronic disease prevention, Nutritional misinformation, Sustainable weight loss
The difference between a good diet and a great diet isn’t just what you eat, but what you don’t eat.
Ariana Grande, Dr. Michael Klaper, Rich Roll
2021 James Beard Award, 2020 Axiom Business Book Award, 2020 National Health Information Award
1. Understand caloric density for weight management. #2. Explore plant-based nutrition for optimal health. #3. Identify foods that enhance metabolism naturally. #4. Learn about the science of satiety cues. #5. Discover the benefits of fiber-rich diets. #6. Recognize role of hydration in weight control. #7. Implement mindful eating for better digestion. #8. Avoid calorie-dense, nutrient-poor processed foods. #9. Grasp importance of meal timing and duration. #10. Utilize spices that boost weight loss efforts. #11. Reduce intake of added sugars and sweeteners. #12. Address emotional eating with practical techniques. #13. Increase vegetable consumption for fuller feeling. #14. Appreciate antioxidants’ role in cellular health. #15. Limit intake of refined grains for health. #16. Prioritize whole foods over supplements for nutrients. #17. Recognize psychological factors influencing overeating tendencies. #18. Balance macronutrients to maintain energy levels. #19. Implement portion control for effective weight loss. #20. Analyze fad diets and their health impacts.
How Not to Diet, Michael Greger, weight loss, healthy eating, plant-based diet, dieting tips, nutrition guide, healthy lifestyle, diet plans, sustainable weight loss, healthy recipes, prevent chronic diseases
https://www.amazon.com/How-Not-Diet-Discover-Scientifically/dp/152350832X
https://audiofire.in/wp-content/uploads/covers/74.png
https://www.youtube.com/@audiobooksfire
audiofireapplink