Contents

1. TITLE PAGE
2. COPYRIGHT NOTICE
3. DEDICATION
4. PREFACE
5. INTRODUCTION
6. I. THE PROBLEM
7. THE CAUSES
8. THE CONSEQUENCES
9. THE SOLUTIONS
10. Bariatric Surgery
11. Diet Drugs
12. Weight-Loss Supplements
13. Policy Approaches
14. II. INGREDIENTS FOR THE IDEAL WEIGHT-LOSS DIET
15. INTRODUCTION
16. ANTI-INFLAMMATORY
17. CLEAN
18. HIGH IN FIBER-RICH FOODS
19. HIGH IN WATER-RICH FOODS
20. LOW GLYCEMIC LOAD
21. LOW IN ADDED FAT
22. LOW IN ADDED SUGAR
23. LOW IN ADDICTIVE FOODS
24. LOW IN CALORIE DENSITY
25. LOW IN MEAT
26. LOW IN REFINED GRAINS
27. LOW IN SALT
28. LOW INSULIN INDEX
29. MICROBIOME-FRIENDLY
30. RICH IN FRUITS AND VEGETABLES
31. RICH IN LEGUMES
32. SATIATING
33. RECIPE FOR SUCCESS
34. III. THE OPTIMAL WEIGHT-LOSS DIET
35. INTRODUCTION
36. PLANT YOURSELF
37. IV. WEIGHT-LOSS BOOSTERS
38. INTRODUCTION
39. ACCOUNTABILITY
40. AMPING AMPK
41. APPETITE SUPPRESSION
42. CHRONOBIOLOGY
43. EATING RATE
44. EXERCISE TWEAKS
45. FAT BLOCKERS
46. FAT BURNERS
47. HABIT FORMATION
48. HYDRATION
49. INFLAMMATION QUENCHERS
50. INTERMITTENT FASTING
51. Caloric Restriction
52. Fasting
53. Ketogenic Diets
54. Intermittent Fasting
55. MEAL FREQUENCY
56. METABOLIC BOOSTERS
57. MILD TRENDELENBURG
58. NEGATIVE CALORIE PRELOADING
59. SLEEP ENHANCEMENT
60. STRESS HORMONE RELIEF
61. WALL OFF YOUR CALORIES
62. V. DR. GREGER’S TWENTY-ONE TWEAKS
63. VI. CONCLUSION
64. REFERENCES
65. NOTES
66. ACKNOWLEDGMENTS
67. INDEX
68. ALSO BY MICHAEL GREGER, M.D., FACLM
69. ABOUT THE AUTHOR
70. COPYRIGHT