Table of Contents
Preface 1
Introduction 5
I The Problem 11
The Causes 11
The Consequences 36
The Solutions 57
Bariatric Surgery 68
Diet Drugs 68
Weight-Loss Supplements 71
Policy Approaches 75
II Ingredients for the Ideal Weight-Loss Diet 94
Introduction 94
Anti-Inflammatory 99
Clean 108
High in Fiber-Rich Foods 121
High in Water-Rich Foods 137
Low Glycemic Load 141
Low in Added Fat 147
Low in Added Sugar 164
Low in Addictive Foods 174
Low in Calorie Density 182
Low in Meat 200
Low in Refined Grains 207
Low in Salt 212
Low Insulin Index 215
Microbiome-Friendly 224
Rich in Fruits and Vegetables 244
Rich in Legumes 253
Satiating 262
Recipe for Success 269
III The Optimal Weight-Loss Diet 272
Introduction 272
Plant Yourself 277
IV Weight-Loss Boosters 290
Introduction 290
Accountability 291
Amping AMPK 295
Appetite Suppression 306
Chronobiology 314
Eating Rate 339
Exercise Tweaks 355
Fat Blockers 383
Fat Burners 393
Habit Formation 422
Hydration 435
Inflammation Quenchers 443
Intermittent Fasting 448
Caloric Restriction 448
Fasting 457
Ketogenic Diets 466
Intermittent Fasting 475
Meal Frequency 489
Metabolic Boosters 493
Mild Trendelenburg 502
Negative Calorie Preloading 507
Sleep Enhancement 515
Stress Hormone Relief 524
Wall Off Your Calories 542
V Dr. Greger's Twenty-One Tweaks 558
VI Conclusion 568
References 571
Acknowledgments 573
Index 575