Eat to Beat Your Diet: The science of how to burn fat and boost your metabolism, from the bestselling author

by William W. Li

The pioneering physician scientist behind the New York Times bestseller Eat to Beat Disease reveals the science of eating your way to healthy weight loss. In his first groundbreaking book, Dr. William Li explored the world of food as medicine. By eating foods that you already enjoy, like tomatoes, blueberries, sourdough bread, and dark chocolate your body activates its five health defense systems to fight cancer, diabetes, cardiovascular, neurodegenerative autoimmune diseases, and other debilitating conditions. Now in Eat to Beat Your Diet , Dr. Li introduces the surprising new science of weight loss, revealing healthy body fat can help you lose weight; your metabolism at 60 can be the same as when you were 20; yo-yo dieting can be good for your health; 8-hour fasting windows can be as effective as 12-hour fasting windows; and losing just a little bit of weight can have big impacts on your health. Eat to Beat Your Diet shows readers how adding the right foods to your diet can heal your metabolism, reduce unhealthy body fat, and result in the kind of weight loss that can increase your lifespan and help you thrive. Foods Both informative and practical, Dr. Li offers a four-week meal plan for food lovers; easy food swaps and shopping tips; and more than a month of crowd-pleasing recipes.

Genres: Health, Nonfiction, Food, Nutrition, Self Help, Audiobook, Cookbooks

484 pages, Kindle Edition

Published March 21, 2023

Reviews

[Woman Reading (is away exploring) · Rating 4 out of 5]

almost 4 ☆

What you can eat can lower inflammation, boost immune defense, and shrink fat tissue, leading to weight loss.

Eat to Beat Your Diet: Burn Fat, Heal Your Metabolism, and Live Longer by William W Li, MD is not a typical "diet" book. His objective is to educate readers about the best food choices to attain optimal health instead of relying upon pharmaceuticals or surgical solutions. Dr. Li doesn't want to vilify fat because

fat is essential to life itself.

Body fat contains at least 15 hormones that instruct other organs, including the brain, on what to do. These hormones influence the health of one's brain, immune system, gut, circulation, muscles, reproductive system, and especially one's metabolism. While fat is vital to the body's ability to function, most people's problem is having excess fat.

According to a broad-scale international study led by Herman Pontzer, human metabolism has four common stages regardless of gender. Contrary to an earlier belief I had heard about metabolism falling every decade of adult life, metabolism tends to be stable from age 20 to age 60 before it declines continuously thereafter. Individual variations in metabolism aren't due to genetics but are the result of disruptions caused by excess levels of fat (which decrease one's metabolism).

The first section of the book explains the science underlying fat and metabolism. The second section provides a broad compilation of recent nutrition research explaining why the author focused on specific foods. And the last section outlines his plan for readers to implement his advice.

I believe that I have relatively healthy eating habits. So in that respect, I can't say that I found all of the advice to be novel. But there's always room for improvement. I liked having a scientific explanation of current research. I dinged my rating a bit because this is not a meta analysis of foods. He doesn't remark upon research that may contradict his suggestions; red wine drinkers may wonder why there isn't more information other than to to abstain from alcohol (or at least to drink in moderation). And apparently not all fruit are created equal; there’s a marked absence of tropical fruits from his recommendations. And here I thought that eating bananas, as an excellent source of potassium, were conducive to good health.

[Mary · Rating 4 out of 5]

It is incredibly rare I read a book like this, but after seeing Eat to Beat Your Diet: Burn Fat, Heal Your Metabolism, and Live Longer by William W Li, MD multiple times on Bookstagram I decided to check it out. I thought it was an incredibly interesting read, and I learned so much about how food and everything else we put into our bodies affects not only our metabolism but the way our body performs as a whole. I'm sure I will only be able to remember a fraction of what I learned, but this is undoubtedly a very well-researched book and Dr. Li seemed incredibly smart. I had not realized this was a follow-up to another book he wrote called Eat to Beat Disease, but I don't think you have to read that first in order to get what you need from this one.

I thought Dr. Li explained things in a way that made it very easy to understand, and it was nice that he didn't just hit the reader with a bunch of jargon that they would have to Google. I had the book from the library, but I decided to listen to the audiobook and even though the author didn't narrate, I really enjoyed the person who did. Peter Ganim was really easy to listen to and his cadence and pace were on point as well as an asset to getting into the material itself. Everything in Eat to Beat Your Diet makes perfect sense, and although I can't see myself doing a lot of what is mentioned, I did gain a better understanding of what the foods I'm eating are doing to my body, and it has definitely inspired me to be healthier overall. This was very informative and if you are at all interested in learning more about how your body works and the foods that will help it run as intended, I would recommend giving it a read.

[Donna · Rating 3 out of 5]

I think I liked this author's first book Eat to Beat Disease: The New Science of How Your Body Can Heal Itself more.

I've heard him on some podcasts talking about his new book so I was eager to read it. I liked the grocery store segment...I thought that was creative to put in his book. Overall this contains useful info for those just starting off on their journey to find better health but nothing really new if you've already been down that rabbit hole a time or two.

He does include his eating plan where he spells it all out with food. I think I would have liked to have read the actual pages for that part because the audio version didn't do it justice. So all in all, 3 stars is all I have for this one.

[Zoe · Rating 4 out of 5]

Informative, interesting, and a great resource for all things food!

[Mary Jackson _TheMaryReader · Rating 4 out of 5]

This was full of useful information that was easy to understand and implement into to our everyday living. It has a lot of informative information to take in, so I suggest reading it slowly and taking lots of notes along the way.
So glad that I got a chance to read this.
4 stars and I hope you enjoy it and its life changing for you to.
The Mary Reader received this book from the publisher for review. A favorable review was not required, and all views expressed are our own.

[Martina · Rating 5 out of 5]

"...all based on evidence from human studies." This line from the introduction is all I needed to know to buy the book....and the rest of the text lived up to this billing. Unless an author provides well supported, credible ("peer reviewed") scientific evidence, his or her nutritional advice is pretty much worthless. This is why I appreciate Dr. Li's books. He presents "evidence" confirmed by "human" "studies." Since I followed his advice for years (tweaked a bit, since I am an ethical vegan), my body fat and weight have been in my desirable range and seemingly without any effort. This book explains why, and incentivizes me further to stay on this healthful and joyful path, supported by science.

[Kevin · Rating 3 out of 5]

Some interesting ideas to lower inflammation and control your metabolism.

[Robin Tobin (On the back porch reading) · Rating 5 out of 5]

Another excellent book by Dr William Li. I am intrigued and ready to explore his Asian-Mediterranean fusion in my meal rotations.

[Julie · Rating 3 out of 5]

Super interesting science about what food we should eat and why.

[Leah · Rating 5 out of 5]

Very interesting book!
Reminded me of How Not to Die By: Michael Greger
Foods are medicine. It's important to get the right foods in you system in order to function at maximum capacity! And to prevent illnesses and disease.
Great book to look back on and refresh

[Marcia · Rating 5 out of 5]

I really enjoyed this book! I’ve read mixed reviews, with some dismissing the information as hogwash and others calling it common sense. Back when I was in nursing school, Anthropology was a required class, and our professor wasn’t thrilled about it either. He used to emphasize repeatedly, “Western medicine has it wrong; in certain cultures, you pay the witch doctor for prevention, not for illness. Eastern medicine focuses on working with your body to facilitate healing. You medical people just want to throw technology and a pill at it.” I can’t recall his name, but his words stuck with me, and now, reading this book, I find a lot of sensible information that backs that up! (I even underlined, tabbed, and took notes!). Some of the studies mentioned here were just beginning when I was a new nurse. It’s fascinating to read about them now and see their conclusions years later. Our bodies are marvelously designed; we just need to treat it accordingly!

[Mary · Rating 5 out of 5]

Dr. Li's first book - Eat to Beat Disease - changed my life and eating patterns. Now in Eat to Beat your Diet, he gives science-based information about metabolism. His information is fascinating. Also, the protocol is workable and recipes are enjoyable. While I can't find all of the food he recommends - no octopus in the Mountains of New Mexico - I don't know that I'd eat it even if it were available in our one grocery store! HOWEVER, there are so many things that are common foods readily available. The trip through the grocery aisles is so very helpful to see that even in the most remote places, we can find food that will help us beat our old diet habits in trade for new, more healthy ones.
Thank you Dr. Li - I am a big fan.

[Astrid · Rating 3 out of 5]

Common sense advice, but nothing really new here I haven't seen in several other books. Eat your fruits, veggies, whole grains, beans, nuts, etc. This one also advises to stay away from red meat, but includes other meats and especially fish. Eating this way will increase your metabolism which will help with weight loss, if you keep your portions under control. Nothing new, it's been said over and over again, but most people don't follow it.

[Lauren · Rating 4 out of 5]

I went through this book pretty quickly since a lot of the information in there was repetitive. It’s not really a diet book but more and explainer how your metabolism works. I do like how he breaks down the different foods and the benefits they provide.

[Sara Erickson · Rating 5 out of 5]

The science of metabolic health is well explained. I like the emphasis on quality over quantity of foods. The bulleted lists and daily doses are very specific. This book is scientific and practical.

[Sasa Soso · Rating 5 out of 5]

1-eat spicy food
2-cold showers
3-black pepper
4-ginger
5-150 foods that are considered supportive of the metabolic system
6-fasting OMD
7-sleep, physical activity, and stress management. 

[Gina · Rating 4 out of 5]

~ 4 stars

I quite liked Eat to Beat Your Diet! Dr. William Li is relatable and a guy who loves good food.

1. I am already convinced that whole foods are "medicine", so I skimmed a fair amount of the research.

2. Having listened to a few hours' worth of podcasts featuring Dr. William Li, I was familiar with much of the research and much of the foods cited in the book.

3. Dr. Li is entertaining, and I think his love of food and his professional personality comes across in the book, but go listen to the podcasts -- especially the most recent one with Dr. Rangan Chatterjee.

4. While much of the research is cool in terms of validation, the summary is: Eat real, delicious food, practice moderation, and focus on nuts and seeds, plants, and seafood.

[Peg (Marianna) DeMott · Rating 4 out of 5]

I wish. William Li's ideas about diet make sense. Eat healthy food, think lots of fish, vegetables and fruits and you won't really need to diet. As I got further along into the book I realized that portion control would need to be key for weight loss. I believe that quality of your food choices makes sense.

[Debbie · Rating 4 out of 5]

I love Dr. Li’s approach to healthy eating. He genuinely loves food. He loves to eat, and he wants to share his love of delicious, healthy food.

[Sharon · Rating 3 out of 5]

He raises some good points and gives valid suggestions about changes and diet, intermittent fasting, and exercise.

[Whitney Liegakos · Rating 5 out of 5]

Listened to this as an audiobook and I learned SO much! Absolutely recommend to anyone who as obsessed with nutrition as I am! 😅

[Healthypedia · Rating 4 out of 5]

'Eat to Beat Your Diet' mixes scientific knowledge and practical tips to help you make informed food choices and boost metabolic health.

There is an abundance of false information circulating within the diet industry. To address this issue, Dr. Li imparts valuable knowledge that highlights the differences in fats and reveals ways to achieve healthiness without feeling deprived. In his book, ‘Eat To Beat Your Diet,’ he dispels misconceptions, provides reeducation, and offers guidance on what truly benefits your body.

In this review, we will take a closer look at ‘Eat To Beat Your Diet’ so you can get acquainted with the main ideas and topics, the book covers, and decide whether it is worth reading.


Author’s background

William W Li, MD is a renowned physician, scientist, and bestselling author known for his groundbreaking work in angiogenesis.

He has pioneered over 40 FDA-approved interventions for various diseases and is a leading advocate of using food as medicine. Dr. Li’s accomplishments have been recognised worldwide, and he has collaborated with influential organisations and institutions, including the National Institutes of Health, the World Health Organisation, and the Food and Drug Administration.

Dr. Li’s scientific publications were published in leading journals, such as the New England Journal of Medicine, Science, Nature Reviews, The Lancet, and more. His TED Talk ‘Can We Eat to Starve Cancer?’ has gained widespread popularity with over 11 million views.


What is the book about?

Dr. William Li’s book, ‘Eat to Beat Your Diet,’ is a sequel to his previous bestseller, ‘Eat to Beat Disease.’ In this new book, Dr. Li presents a revolutionary, science-based approach to weight loss and improving overall health. Instead of promoting restrictive diets, he focuses on the power of adding the right foods to our lives to promote fat loss, enhance metabolism, and strengthen our body’s natural defence systems.

The book is divided into three parts. In Part 1, Dr. Li explains the connection between body fat and our health defences, highlighting how fat plays essential roles in our body’s development and function. He unveils new findings about human metabolism and the activation of brown fat as a powerful tool for combating fat. Through the exploration of fat-fighting bioactives found in foods, he demonstrates how we can eat to beat fat.

Part 2 takes readers on a virtual shopping trip, guiding them through different sections of the grocery store to discover metabolism-boosting ingredients. Dr. Li highlights the foods with strong scientific evidence for fighting body fat and shares his preferred selection for a delicious MediterAsian diet – a combination of Mediterranean and Asian diets.

In Part 3, readers receive coaching tips and a specific plan to embark on their own MediterAsian program. The plan is designed to establish and maintain a healthy metabolism throughout one’s life, offering flexibility and adaptability to accommodate individual needs and changes.

‘Eat to Beat Your Diet’ provides readers with the real science behind sustainable weight loss and health improvement, offering an alternative to fad diets and restrictive eating. By understanding the interplay between food, metabolism, and health defences, readers can reshape their relationship with food, optimise their health, and achieve meaningful weight loss without sacrificing enjoyment.


Key takeaways from ‘Eat to Beat Your Diet’

1. Matcha is one of the healthiest beverages

In the book, Dr. Li discusses not only healthy foods but also beverages stating that: “Scientific research shows that what we drink, and how much, strongly influences our health. Specific beverages can also help us fight body fat. You are what you eat, but it’s also accurate to say, ‘You are what you drink.’”

One of the health-promoting drinks, described in the book, is matcha. Matcha, a powdered green tea, offers numerous health benefits. It is rich in polyphenols such as EGCG and L-theanine, which have antiadipose effects. The shade-grown tea leaves produce more polyphenols, resulting in useful brown fat. Matcha contains significantly higher levels of EGCG compared to regular green tea. Brewing matcha at 90 degrees Celsius and steeping for ten minutes extracts the highest levels of polyphenols.

Studies have shown that matcha increases whole-body fat oxidation by 35% and boosts metabolism, making it beneficial for weight loss. Additionally, matcha can counter the metabolic effects of a high-fat diet, lowering cholesterol and triglyceride levels while increasing beneficial high-density lipoprotein-cholesterol.

2. Watermelon is a weight-loss fruit with metabolic benefits

The book provides a list of fruits that are the most effective for weight loss and are rich in metabolic benefits. These are apples, pears, grapefruits, blueberries, strawberries, watermelon, and avocados.

While all the mentioned fruits are included in such books almost by default, watermelon is rarely mentioned as a weight-loss-promoting fruit. Interestingly, watermelon’s red flesh contains lycopene, a powerful antiadipose bioactive that promotes the conversion of white fat to brown fat (this fat is triggered when your body is exposed to cold temperatures and keeps you warm), and possesses antiangiogenic properties.

Loaded with vitamin C and vitamin A, watermelon also supports anti-inflammatory processes and circulation. Furthermore, watermelon’s amino acids L-citrulline and arginine stimulate the production of nitric oxide, which dilates blood vessels, lowers blood pressure, and activates regenerative defences.

Incorporating watermelon into your diet can aid weight loss, as demonstrated by a study where participants who consumed two cups of fresh-diced watermelon daily for four weeks lost 1.1 pounds, reduced waist-to-hip ratios, and improved blood lipid profiles. From refreshing slices to inventive recipes, watermelon offers versatile options to enjoy its health benefits and satisfy your summer cravings.

3. Eat in the MediterAsian way

What sets ‘Eat to Beat Your Diet’ apart from other self-help books about diets, is the fact that it encourages readers to eat not the Mediterranean diet but the MediterAsian one.

The MediterAsian way of eating, combining the best aspects of traditional Chinese and Mediterranean diets, offers numerous benefits for metabolism and weight management. Research studies have consistently shown that individuals who follow healthy Chinese or traditional Japanese diets experience greater weight loss, improved body composition, and enhanced metabolic health compared to those consuming modern Western diets.

These traditional diets, rich in vegetables, fish, legumes, and plant-based foods, promote satiety, reduce hunger, and lead to long-term weight maintenance. Moreover, this way of eating has been associated with lower body fat, smaller waist circumference, and reduced risk of obesity and chronic diseases.

Incorporating the principles of the MediterAsian Way, including consuming a variety of nutrient-rich ingredients and limiting processed and high-fat foods, can be a valuable approach for enhancing metabolism, achieving weight loss, and promoting overall well-being.


Strengths and weaknesses, according to readers’ reviews

Strengths:
• Easy-to-understand as the scientific data is explained in a simple way.
• Offers practical tips and a comprehensive list of foods that can positively impact metabolism and promote weight loss.
• Backed by the latest medical research, offering credibility and reliability.
• Engaging and inspiring, encouraging readers to adopt a healthier lifestyle.

Weaknesses:
• Some information may not be new or groundbreaking for readers already familiar with the topic of nutrition and health.
• Further parts of the book may become repetitive and this may make the reading experience less enjoyable.
• While there are useful nuggets of research and tips, some readers expressed that they expected more specific guidance on incorporating foods into their diets, especially after reading Dr. Li’s previous work.


Best quotes from ‘Eat to Beat Your Diet’

“The results at one month showed that those eating the traditional Japanese diet lost 2.4 pounds, while those on the modern diet actually gained 0.2 pounds. When body composition was analyzed, these losses and gains were all in fat. The traditional diet eaters lost 7 percent body fat, while the modern eaters gained 1 percent more body fat.”

“Known as the ATTICA study, it revealed that those whose food consumption adhered most closely to the Mediterranean diet had a 51 percent lower chance of being obese and a 59 percent lower chance of having abdominal obesity, when compared to people whose eating patterns veered away from healthy Mediterranean- based foods.”

“The fiery heat of chili pepper is due to its bioactives, capsaicin and capsinoids. Contrary to popular belief, the burning sensation does not come from the seeds. Instead, the spicy bioactives are mostly concentrated in the pithy white membrane called the “placenta” that holds the seeds. Recall from Chapter 4 that capsaicin and capsinoids wear multiple hats when it comes to your metabolism: they activate brown fat and trigger thermogenesis, burn down white fat, improve your blood sugars, and curb your appetite.”


Final takeaway

‘Eat to Beat Your Diet’ by Dr. William Li is a valuable resource that debunks dieting myths, provides insightful reeducation, and offers practical guidance for achieving a healthier lifestyle. With its emphasis on understanding the impact of different foods on our bodies and the inclusion of delicious recipes, this book is a must-read for anyone seeking to make informed dietary choices and prioritise their overall well-being.

Dr. Li’s scientific and practical approach will undoubtedly benefit individuals looking to improve their metabolic health and make sustainable changes to their eating habits.

[Chad Wakefield · Rating 5 out of 5]

highly useful

I found this to be a great tool. Tool box even. Some great suggestions on foods and add-on. Affirmations on things I’ve been doing and reminders of weaknesses to stop. Enjoyed the science and history lessons also. Like that it’s not intended to be a guru from on high handing down directives - despite the celebrity endorsements in the packaging.

[Ian McGaffey · Rating 5 out of 5]

I really enjoyed the message in this book about being able to control your body's fat through the food you eat. Having the research put together in this way makes it very approchable and easy to understand. It left me with lots of great suggestions to burn fat and become a healthier person.

[Kelli · Rating 5 out of 5]

Sooo many studies on the health benefits of different foods. Lots of inexpensive and low effort ways to improve your health!

[Tiffany · Rating 4 out of 5]

3.75

[Andrea · Rating 4 out of 5]

4+

[Julie · Rating 4 out of 5]

(Écouté sur Spotify)

[Alex K · Rating 4 out of 5]

tl;dr This is a phenomenal book if you want to dive deep into research on the effect of the foods we eat on our bodies. At times, the information can be a little overwhelming, but Dr. Li does a phenomenal job of covering ALL foods, not just fruits and veggies.

Longer version:
This book sat on my "to read" pile at home for much too long! Dr. Li explores the research behind the impacts of eating what he calls the MediterAsian Diet, which is largely a combination of Mediterranean and traditional Asian foods. This is pretty similar to Dr. Andrew Weil's anti-inflammatory diet (https://www.drweil.com/diet-nutrition...), which is based on the study of Blue Zones.
While much of what Dr. Li discusses was somewhat familiar to me, or re-affirmed my efforts to eat a plant-based diet, I really love how he dives into other food groups as well! He encourages us to not be afraid of the middle of the grocery store, and explores the health and weight loss benefits of grains, legumes, and other staples not found in the produce section.

At times, the information and research can be a little overwhelming, particularly when he talks about the number of servings of various food to aim for. While it's based in the science, it can feel like a lot of food to eat on a daily basis! But I think keeping in mind that he doesn't intend you to eat ALL the things he's recommending, and that he's sharing the servings studied to remain evidence-based. Also, the number of studies and different foods started to blend together after a little while when I read the chapters in larger chunks.

One pleasant surprise at the end of his book is the meal plan and recipes included! I haven't had a chance to try them out just yet, but I plan to! I have a feeling there will be some favorites in there.

Dr. Li steps into other aspects of weight loss and healthy eating near the end of his book, but with much less scientific rigor (which is as to be expected given his area of expertise). He speaks about the benefit of intermittent fasting, and how that can mesh with the MediterAsian diet. He also speaks a bit about how the MediterAsian diet can combine with other fad diets/lifestyles, such as keto, paleo, and vegan. Lastly, he discusses the importance of sleep and health stress management. These are a lot less cited than his other chapters, and while I appreciate the attempt to be robust and full, it comes off as a little simplistic. "Manage your stress well!" I think it would've been fine for him to just leave that chapter out and stay in his area of expertise.

But highly recommend for those wanting to eat well, and to know more about the research behind all the recommendations from doctors such as myself encouraging patients to eat a plant-based diet!

[January · Rating 5 out of 5]

Eat to Beat Your Diet: Burn Fat, Heal Your Metabolism, and Live Longer by William W. Li, MD
474-page Hardback

Genre: Nonfiction, Nutrition, Health & Fitness, Cooking & Food

Featuring: Not Medical Advice Warning, Parts, Fat, Metabolism, Shopping, Plans, Weight Loss, Feeding and Starving Fat, Photos, Regeneration, Charts, Recipes, Brown Fat, Schedules, Meal Plans, Food Lists, Questions, Journaling, No Seconds, Introduction, How Fat Works, The Surprising Science of Fat, Health, and Disease, Rethinking Body Fat, Heal Your Metabolism, You Can Eat to Beat Fat Foods for Metabolism, Eating the MediterAsian Way, The Fresh Market, Treasure Hunt, The Daily Catch, Liquid Gold, A Plan for Life, Find Your Own Way, The Eat to Beat Protocol, Sample Meal Guide and Recipes, Optimize Your Metabolism, Notes, Index

Rating as a movie: PG

My rating: 🌟🌟🌟🌟🌟🍅🥑

My thoughts: 📖 Page 37 of 474 Ch. 2 Rethinking Body Fat - I knew I should have started this book last week, this is going to take me all month. I have already seen things I wish not to see, fat in a dish growing new blood vessels, and know, your tongue can get too fat. I'm hoping I can get through a part a day but I have no plans of forcing myself. My eyes were tired after 20 pages and I thought that chapter would never end. Cedar Cove is calling my name.
📖 166 Ch. 7 Treasure Hunt - This is amazing! It started off a bit scientific and I could do without the pictures, I'm grateful they're B/W, but once we got to the food (in the middle of Ch. 2) it became very enlightening and easy to read.
📖 238 Ch. 9 - I'm a little disappointed he talked about kelp but did not mention kelp pickles as a yes or no item. I have a nice list of foods to eat so I won't complain too much.

This book is pretty easy to read once you get past the harsh truth with photos about your body. I'm definitely going to revist this book and incorporate the recommended foods into my diet. I will read his other book Eat To Beat Disease later this year.

Recommend to others: Yes! This book was very good and the diet is quite versatile.