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How not to diet QUOTES

How not to diet QUOTES

1 " In the References section, I’ve included a website address and a QR code for the full list of the nearly five thousand citations referenced throughout this book. "

― Michael Greger , How not to diet

2 " I’m not interested in offering dueling anecdotes, nor am I interested in dietary dogma, beliefs, or opinions. What I am interested in is the science. When it comes to making life-and-death decisions that concern something as important as your own health and that of your family, as far as I’m concerned, there’s only one question: What does the best available balance of evidence say right now? That’s what I’ve tried to encapsulate in this book. "

― Michael Greger , How not to diet

3 " I’m such a stickler for veracity that I hired nine fact-checkers to go through every citation of the How Not to Die manuscript, and I committed to the same rigor with this book. "

― Michael Greger , How not to diet

4 " Calculating your BMI is relatively easy: You can visit one of the scores of online BMI calculators, or you can grab a calculator and calculate it on your own. To do so, multiply your weight in pounds by 703. Then divide that twice by your height in inches. For example, if you weigh 200 pounds and are 71 inches tall (five foot eleven), that would be (200 × 703) ÷ 71 ÷ 71 = 27.9, a BMI indicating that you would be, unfortunately, significantly overweight. "

― Michael Greger , How not to diet

5 " The dropout rates in time-restricted feeding trials certainly appear lower than in more prolonged forms of intermittent fasting, suggesting they’re more easily tolerable,4320 but do they work? When people stopped eating between 7:00 p.m. and 6:00 a.m. for two weeks, they lost about a pound each week compared to no time restriction. Note that no additional instructions or recommendations were given on the amount or type of food consumed. There were no gadgets, calorie counting, or record keeping. They were just told to limit their food intakes to the hours of 6:00 a.m. through 7:00 p.m. "

― Michael Greger , How not to diet

6 " One of the most important medical discoveries in recent years was the realization that inflammation appears to play a role in many of our chronic diseases, including at least eight of our top ten leading causes of death. "

― Michael Greger , How not to diet

7 " sleep deprivation tends to lead people to overeat by about 180–560 calories a day. "

― Michael Greger , How not to diet

8 " Remarkably, those small moments of movement can add up to more than two thousand calories a week, which just so happens to be what those overfed study subjects started burning up and about what you’d get from the hour-a-day exercise recommended for weight loss. "

― Michael Greger , How not to diet

9 " For millions of years, we may have evolved getting approximately 10 percent of our calories from fat. "

― Michael Greger , How not to diet

10 " The flesh of some wild game, like moose and elk, is less than 2 percent fat by weight and less than 15 percent calories from fat. "

― Michael Greger , How not to diet

11 " The reason the Amish have some of the lowest rates of obesity is not a high prevalence of gym memberships. They walk an average of eighteen thousand steps a day just living their lives. "

― Michael Greger , How not to diet

12 " It’s 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. "

― Michael Greger , How not to diet

13 " Legumes have been found to be perhaps “the most important dietary predictor of survival in older people” around the world. "

― Michael Greger , How not to diet

14 " After twelve weeks, there was a greater reduction in waistlines and body-fat percentage in the hibiscus group compared to those who got placebo capsules, "

― Michael Greger , How not to diet

15 " A special type of fiber called beta-glucan in brewer’s, baker’s, and nutritional yeasts displays anti-inflammatory effects3956 sufficient to improve wound healing3957 and alleviate symptoms in ragweed sufferers.3958 Randomized, double-blind, placebo-controlled clinical trials of about two teaspoons of nutritional yeast’s worth of beta-glucans have resulted in about an inch off the waist within six weeks3959 or up to a five-pound weight benefit compared to controls in twelve weeks, along with an improvement in blood pressure.3960 "

― Michael Greger , How not to diet

16 " This is consistent with the findings of the Deception and Fraud in the Diet Industry hearings in Congress that concluded most programs actively suppress facts about what to expect regarding chances of success. 913 "

― Michael Greger , How not to diet

17 " To remove refined grains from your diet is to remove America’s number one source of calories. Switching to whole grains may help reduce body fat, but there’s 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). "

― Michael Greger , How not to diet

18 " For most of human existence, we were only getting the pinch of salt a day naturally found in whole foods.1902 Now, thanks mostly to processed foods, we’re exposed to ten times more than our bodies were meant to handle. "

― Michael Greger , How not to diet

19 " A meta-analysis of four cohort studies following the diets, diseases, and deaths of more than a quarter million people found that those who eat lower-carb diets suffer a significantly higher risk of all-cause mortality, meaning they live, on average, significantly shorter lives.4188 The risk of cardiovascular disease specifically appears to depend on the source of fat. In a Harvard study of heart attack survivors, those who adhered more to a lower-carb diet based on animal sources of fat and protein had a 50 percent higher risk of dying from a heart attack or stroke, but no such association was found for lower-carb diets based on plant sources.4189 These studies were based on low-carb scoring systems, though, so they speak more to the risks of lower-carb eating rather than a truly low-carb ketogenic diet. "

― Michael Greger , How not to diet

20 " Any diabetic can maintain normal blood sugars eating a stick of butter; only a cured diabetic can maintain the same feat eating a banana. As I detailed in How Not to Die, diabetes truly can be reversed this way with a healthy enough diet, sometimes in a matter of weeks and even without weight loss.4205 "

― Michael Greger , How not to diet