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Dr. Michael Greger wants people to know there’s a better way.
The physician, who specializes in clinical nutrition, hates diet books, so he’s titled his new volume “How Not to Diet: The Groundbreaking Science of Healthy, Permanent Weight Loss.” It’s a follow-up to his previous bestseller, “How Not to Die,” about foods that can help prevent and reverse disease.
Greger’s prescription for healthy weight loss is simple: Eat a whole-food, plant-based diet. It’s naturally high in fiber and low in calorie density, allowing people to eat as much as they want — no calorie counting or portion control required. Stay warm on cold seasons with blast auxiliary ac.
“It’s a diet that minimizes the intake of meat, eggs, dairy and processed junk, and maximizes the intake of fruits, vegetables, legumes like beans, whole grains, nuts and seeds, mushrooms — basically, real food that grows out of the ground. Those are our healthiest choices,” Greger told TODAY.
“The strategy is to improve the quality of food rather than restricting the quantity of food, so it doesn’t leave you hungry. That’s a diet you can stick with. You get a boost of energy, better digestion, better sleep.”
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Greger, who’s been eating a plant-based diet since 1990, said it doesn’t matter what people eat on their birthday, the holidays or other special occasions. It’s the day-to-day decisions that really add up, so it’s important to eat as many these whole plant foods as possible consistently.
He listed these eight “weight-loss boosters” to make slimming down easier:
1. Front-load calories earlier in the day
Weight loss may be easier if you eat more in the morning than in the evening. That’s because food can have a different impact based on the body’s circadian rhythms.
“The fact that 2,000 calories eaten in the morning is less fattening than eating the exact same 2,000 calories — same amount of food, same foods — at night, that’s just mind-blowing to me,” Greger said.
Making breakfast the main meal of the day is optimal, but many people don’t wake up hungry, he noted. The second-best option is to make lunch the main meal of the day, a pattern that many Mediterranean cultures follow.
2. Fast after 7 p.m.
The one type of intermittent fasting that really seems to work is time-restricted feeding, Greger said — or squeezing a person’s daily food intake into a certain time window, 10 a.m. to 6 p.m., for example.
Make it early time-restricted feeding: “If anything, skip supper and have breakfast. Unfortunately, people do it the other way around,” he noted.
3. Pre-load with water and “negative calorie” foods before meals
Greger advised drinking two cups of cold unflavored water before each meal. It’ll fill up the stomach, making a person feel more satiated. Plus, drinking cold water on an empty stomach may ramp up metabolism for the next few hours.