📝 Show notes (Free Summary) | 🎧 Free audiobook | PDF and Infographic | 🇩🇪 German | 🇪🇸 Spanish | How Not to Diet uses Dr. Greger’s years of experience and 5000 studies to move you away from fad diets and towards evidence-based diet practices.

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Click to Tweet: “In 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” – Michael Greger.

Obesity is a greater epidemic than it has ever been. Greger explains we are currently ten times fatter than we were 100 years ago. Additionally, this growth in obesity has not been linear. Instead, obesity in developed nations has grown exponentially in the last fifty years. Worryingly, this increase in obesity is showing no signs of slowing down. Some diets claim the issue is your willpower. Greger challenges this claim and instead explains our bodies simply react to the food we eat in the way it has been designed. 

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. Additionally, we tend to crave high-calorie foods more for this same reason. The reason for the obesity epidemic is that these high-calorie foods are now readily available. The 70s brought with it deep-freezing and ready meals. Plus, an introduction of treat foods as an everyday option. The issue with the increased processing characterized by the 80s is 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). 

Dr. Michael Greger is a physician, New York Times bestselling author of How Not to Die, and internationally recognized speaker on nutrition, food safety, and public health issues. A founding member and Fellow of the American College of Lifestyle Medicine, Dr. Greger is licensed as a general practitioner specializing in clinical nutrition. He is a graduate of the Cornell University School of Agriculture and Tufts University School of Medicine. In 2017, Dr. Greger was honored with the ACLM Lifestyle Medicine Trailblazer Award and became a diplomat of the American Board of Lifestyle Medicine.

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(00:00 ) Introduction and Overview of How Not to Diet

(02:01 ) About the Author: Dr. Michael Greger

(03:10 ) Obesity Is an Epidemic

(04:45 ) The Ideal Weight-Loss Diet Is Plant-Based

(06:25 ) The Importance of Fiber-Rich Foods

(08:32 ) Choosing Foods with a Low Glycemic Load

(10:30 ) Avoid Added Sugar, Fat, and Meat

(11:12 ) Conclusion and Next Steps

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