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How Not to Diet by Michael Greger M.D. FACLM Review: A Science-Dense Weight-Loss Reference
How Not to Diet is a comprehensive, research-driven guide from internationally renowned physician and nutrition expert Dr. Michael Greger, published by Flatiron Books in December 2019. Building on the success of his New York Times bestselling How Not to Die, Dr. Greger turns his attention to the science of obesity and sustainable weight loss, covering key concepts such as calorie density, the insulin index, gut microbiome impact, and twenty-one evidence-based weight-loss accelerators — including findings from the emerging field of chronobiology. The book was an instant New York Times bestseller, and Dr. Dean Ornish, M.D., has called it one of the best books he has ever read on sustainable weight loss. Its plant-based framework and dense citation of current research make it an authoritative but demanding read, best suited to readers willing to engage seriously with nutritional science.
LuvemBooks Verdict
Best for
Readers with a genuine appetite for nutritional science who want to understand the evidence-based mechanisms behind weight regulation — calorie density, gut microbiome, chronobiology — rather than follow a prescriptive short-term diet plan.
Worth it if
You're willing to engage with 608 pages of rigorously sourced research and are open to a plant-forward dietary framework as the foundation for long-term, sustainable weight management.
Skip if
You're looking for a concise quick-start programme, are firmly uninterested in plant-based eating, or prefer motivational personal-transformation narratives over evidence-and-mechanism-driven guidance.
What readers & critics say
The Telegraph, as quoted via Google Books, praised the book for delivering "the facts, not your typical fantasy, filler or fluff." Cornell University professor emeritus T. Colin Campbell, Ph.D., author of The China Study, is cited via Main Point Books as calling it "an encyclopedic tapestry of everything important and healthful for human nutrition," stating that no one has mastered the evidence base for a whole food plant-based diet like Dr. Greger.
“How Not to Diet is for those who want the facts, not your typical fantasy, filler or fluff.”
— The Telegraph (via Google Books)“There is no doubt that if you wish to learn how extensive is the evidence supporting a whole food plant-based diet, read this book. Dr. Greger has mastered that knowledge base like no one else.”
— T. Colin Campbell, Ph.D. (via Main Point Books)4.7from 7,185 Amazon ratings— reader ratings, not a LuvemBooks score
Look inside the book
Preview the actual pages, via Google BooksIn This Review
- What Works & What Doesn't
- What the Book Is and What It Argues
- Scope, Structure, and the Twenty-One Accelerators
- Significance and Reception
- Strengths: Research Depth and Actionable Framing
- Limitations and Ideal Readership
What Works & What Doesn't
What Works
- An instant New York Times bestseller backed by strong endorsements from within the medical community, including Dr. Dean Ornish, M.D.
- Covers a broad, multi-variable model of weight loss — including calorie density, the insulin index, gut microbiome impact, and twenty-one evidence-based weight-loss accelerators — rather than a single-factor prescription.
- Draws on cutting-edge research areas such as chronobiology to address not just what to eat but how biological timing factors into weight regulation.
- Written by a physician and founder of NutritionFacts.org who donates 100% of book proceeds to charity, providing an independent, non-commercially motivated perspective.
- Designed to replace short-term dieting cycles with a sustainable, science-grounded lifestyle approach.
What Doesn't
- At 608 pages, the book's depth and density make it a significant commitment — readers looking for a concise, quick-start program will likely find it overwhelming.
- The book's central framework is built around plant-based eating; readers uninterested in a plant-forward dietary approach will find the core recommendations misaligned with their goals.
- The focus is on research and mechanism rather than narrative or motivational storytelling, which may not suit readers who prefer a coaching or personal-transformation format.
A rigorously sourced, plant-based approach to permanent weight loss, How Not to Diet delivers cutting-edge nutritional science in place of trend-driven dieting advice.
What the Book Is and What It Argues
How Not to Diet: The Groundbreaking Science of Healthy, Permanent Weight Loss by Michael Greger M.D. FACLM front cover
How Not to Diet is a science-based nutrition guide in which Dr. Michael Greger, M.D., FACLM — physician, internationally recognized nutrition expert, and founder of the NutritionFacts.org website — presents his case for evidence-based, plant-centered eating as the foundation for healthy, permanent weight loss. Rather than promoting a short-term program, Dr. Greger frames the book as a dismantling of the fad-diet cycle altogether. He examines the leading causes and remedies of obesity through a research lens, laying out what he identifies as the key ingredients of an ideal weight-loss diet: calorie density, the insulin index, and the effects of food on the gut microbiome. The overarching argument is that understanding the science behind these factors — rather than following any single trending regimen — enables a sustainable lifestyle change.
Scope, Structure, and the Twenty-One Accelerators
One of the book's most distinctive structural contributions, as described by Macmillan, is its identification of twenty-one weight-loss accelerators — specific, research-supported factors that Dr. Greger argues can maximize the body's natural fat-burning capabilities. The book also draws on chronobiology, the study of how biological timing affects physiological processes, to address not just what to eat but when and how dietary choices interact with the body's internal rhythms. This organizational framework sets How Not to Diet apart from conventional diet books by moving beyond macronutrient prescriptions into a broader, multi-variable model of weight regulation. The result is a guide designed to be comprehensive rather than prescriptive.
Significance and Reception
How Not to Diet was an instant New York Times bestseller, following Dr. Greger's earlier mega-bestseller How Not to Die. The book has earned prominent endorsements from within the medical community. Dr. Dean Ornish, M.D., founder and president of the non-profit Preventive Medicine Research Institute and author of UnDo It!, stated on the Macmillan publisher page: "How Not to Diet is one of the best books I've ever read on how to lose weight in sustainable ways that enhance health. Highly recommended!" Dr. Ornish also noted that Dr. Greger donates all lecture fees and book royalties — including proceeds from this title — to charity, including NutritionFacts.org. That philanthropic dimension adds a layer of context to Dr. Greger's positioning as an independent, non-commercially motivated voice in a field saturated with financial conflicts of interest.
Strengths: Research Depth and Actionable Framing
The publisher describes the book as "chock full of actionable advice and groundbreaking dietary research," and that dual emphasis — scientific rigor alongside practical application — is central to its design. Dr. Greger's methodology involves synthesizing primary research rather than popularizing a single study or personal anecdote, a hallmark consistent with his work at NutritionFacts.org. The book is written with the stated goal of replacing constant weight-loss struggles with a lifestyle approach, meaning its guidance is structured to be adopted over the long term rather than followed temporarily. For readers who want to understand the why behind nutritional recommendations — not just a list of permitted foods — the book's research-forward architecture is a genuine differentiator in the crowded weight-loss genre.
Limitations and Ideal Readership
At 608 pages, this is not a quick-start guide, and readers seeking a streamlined, low-effort program may find the book's depth more demanding than they anticipated. The book's strong advocacy for plant-based eating as the cornerstone of weight management means that readers firmly opposed to or uninterested in a plant-forward dietary approach will find the core recommendations at odds with their preferences. Some readers in the weight-loss genre look for motivational narratives or personal-transformation stories; How Not to Diet is oriented toward evidence and mechanism rather than anecdote, which is a strength for science-minded readers but a potential friction point for those who prefer a more narrative or coaching-style format. The book is most at home in the hands of readers who are prepared to engage with nutritional science as the primary vehicle for change.
Frequently Asked Questions
is How Not to Diet: The Groundbreaking Science of Healthy, Permanent Weight Loss by Michael Greger M.D. FACLM worth reading
It depends on what you're looking for. If you want to understand the why behind weight loss science, it's absolutely worth it; if you want a quick-start meal plan, probably not.
does How Not to Diet: The Groundbreaking Science of Healthy, Permanent Weight Loss by Michael Greger M.D. FACLM actually give you a diet plan or is it just science
It's much heavier on science than on step-by-step guidance. The reviewer specifically notes 'the absence of recipes, meal timing schedules, or step-by-step implementation guides,' which may disappoint readers expecting a traditional diet book format. The most concrete tool offered is the 'Daily Dozen' checklist of daily targets for vegetables, fruits, whole grains, and other food categories — adapted from Greger's earlier work.
is How Not to Diet: The Groundbreaking Science of Healthy, Permanent Weight Loss by Michael Greger M.D. FACLM too long
At over 500 pages, it genuinely is a commitment. The reviewer calls the encyclopedic scope 'both its greatest strength and potential weakness,' noting that topics range from chronobiology and food addiction to environmental toxins and exercise physiology. Unlike a focused book such as The Mediterranean Diet, this one requires 'significant time investment to absorb its full content,' so casual readers should go in with realistic expectations.
is How Not to Diet: The Groundbreaking Science of Healthy, Permanent Weight Loss by Michael Greger M.D. FACLM only for people who want to go plant-based
Not exclusively, but Greger's plant-based leanings are hard to miss. The reviewer notes the book 'heavily favors whole plant foods' and that his 'clear preference for plant foods might alienate those looking for approaches that accommodate animal products.' That said, Greger does examine a range of strategies — including intermittent fasting and low-carb approaches — through the lens of scientific evidence rather than ideology.
is How Not to Diet: The Groundbreaking Science of Healthy, Permanent Weight Loss by Michael Greger M.D. FACLM similar to How Not to Die
Yes, very much so in style and approach. Greger is the founder of NutritionFacts.org and the author of the bestselling How Not to Die, and the reviewer says he 'brings his trademark evidence-based approach' to weight management here as well. If you liked How Not to Die's method of synthesizing peer-reviewed research into practical frameworks, you'll recognize the same formula — just applied specifically to weight loss rather than disease prevention.
who is How Not to Diet: The Groundbreaking Science of Healthy, Permanent Weight Loss by Michael Greger M.D. FACLM best for
The reviewer says it's best suited for 'individuals with scientific backgrounds or those managing weight-related health conditions,' as well as 'healthcare professionals, nutrition students, and informed consumers seeking evidence-based guidance.' It's also a great fit for anyone frustrated by conflicting nutrition advice, since Greger systematically evaluates research quality to separate myth from evidence. It's less ideal for readers who want motivational content or a simple checklist to follow.
does How Not to Diet: The Groundbreaking Science of Healthy, Permanent Weight Loss by Michael Greger M.D. FACLM cover things like intermittent fasting and gut health
Yes, both are covered. The reviewer specifically mentions that Greger examines intermittent fasting and low-carb approaches by evaluating them through scientific evidence, and he dedicates sections to the role of gut bacteria in weight regulation. He also digs into meal timing, sleep's impact on metabolism, and chronobiology — areas the reviewer describes as 'current nutritional science frontiers' that go well beyond conventional diet advice.
Sources & Further Reading
The key facts and claims in this review are grounded in the retrieved, verified sources listed below.
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Michael Greger M.D. FACLM, Wikipedia
- 2
nutritionfacts.org
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healthline.com
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us.macmillan.com
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