The Power Foods Diet: The Breakthrough Plan That Traps, Tames, and Burns Calories for Easy and Permanent Weight Loss

by Neal D. Barnard

Dr. Neal Barnard’s new diet and plan offers an evidenced-based, food-as-medicine protocol for kickstarting weight loss and keeping it off.

Eat These Foods, Lose the Weight
Weight loss is one of our top health concerns, so much so that we keep looking for good ways to lose weight, preferably a way that is easy, effective, and permanent. It turns out that, when properly  chosen, certain foods cause weight loss, with no need for the deprivation and planning that most weight-loss regimens require. 

In his next book, leading nutrition researcher and author Dr. Neal Barnard reveals three breakthroughs that are supported by research, revealing that certain
1.  can reduce the appetite
2.  trap calories so they are flushed away and cannot be absorbed, and,
3.  increase the body’s ability to burn calories for about three hours after each meal. 

These breakthroughs make weight loss incredibly easy, without calorie counting or deprivation. This diet encourages people to  eat, not to stop eating. Dr. Barnard also reveals that some of the foods we think are good for us can actually be harmful, like salmon, goat cheese, and coconut oil, all of which pass easily into body fat...and often overstay their welcome. 

To make it easy, Dr. Barnard will include a simple to follow meal plan that includes delicious, and even indulgent recipes which include foods we have often been told to avoid, like potatoes and pasta, so you can eat real food, and still lose real weight. 

Genres: Health, Nonfiction, Self Help, Cookbooks, Science, Cooking, Nutrition

352 pages, Hardcover

Published March 26, 2024

About the author

Neal Barnard, MD, FACC, is an Adjunct Professor of Medicine at the George Washington University School of Medicine in Washington, DC, and President of the Physicians Committee for Responsible Medicine.

Dr. Barnard has led numerous research studies investigating the effects of diet on diabetes, body weight, hormonal symptoms, and chronic pain, including a groundbreaking study of dietary interventions in type 2 diabetes, funded by the National Institutes of Health, that paved the way for viewing type 2 diabetes as a potentially reversible condition for many patients. Dr. Barnard has authored more than 100 scientific publications and 20 books for medical and lay readers, and is the editor in chief of the Nutrition Guide for Clinicians, a textbook made available to all U.S. medical students.

As president of the Physicians Committee, Dr. Barnard leads programs advocating for preventive medicine, good nutrition, and higher ethical standards in research. His research contributed to the acceptance of plant-based diets in the Dietary Guidelines for Americans. In 2015, he was named a Fellow of the American College of Cardiology. In 2016, he founded the Barnard Medical Center in Washington, DC, as a model for making nutrition a routine part of all medical care.

Working with the Medical Society of the District of Columbia and the American Medical Association, Dr. Barnard has authored key resolutions, now part of AMA policy, calling for a new focus on prevention and nutrition in federal policies and in medical practice. In 2018, he received the Medical Society of the District of Columbia’s Distinguished Service Award. He has hosted four PBS television programs on nutrition and health.

Originally from Fargo, North Dakota, Dr. Barnard received his M.D. degree at the George Washington University School of Medicine and completed his residency at the same institution. He practiced at St. Vincent’s Hospital in New York before returning to Washington to found the Physicians Committee.

His latest book is The Power Foods Diet: The Breakthrough Plan that Traps, Tames, and Burns Calories for Easy and Permanent Weight Loss. With more than 120 recipes and beautiful food photography, it shows the surprising ability that certain foods have to cause weight loss.

Reviews

[Jessica Hicks · Rating 2 out of 5]

This book does have a ton of research in it with citations from legit medical journals. But I think it is kinda bent to support Barnard’s viewpoint. Without even looking for it, I came across 2 research articles (through a fun subscription I get for continuing education as a healthcare provider) that contradicted this book. Barnard says cheese is addictive. Yes, cheese contains casomorphins which do attach to dopamine receptors, but research shows this does not cause addiction. I also learned that week that capsaicin can activate brown fat tissue but the effect is small and does not contribute to weight loss… but Barnard says to eat spicy food because it will make you lose weight. What else about this book is false?
Well, I can tell you because I tried the diet myself. Eating unlimited amounts of high fiber vegan food will leave you hungry all the time. He says our ancestors evolved to eat carbs and therefore only carbs make us satiated? I don’t think so. Our ancestors ate meat and plants. I tried another diet which was amazing (the Adrenal Transformation Protocol) and I felt full eating a high fat and protein diet. I spent the whole week of this diet starving and pooping nonstop. I did lose 1.5 lb but I wouldn’t want to live that way beyond one week. Not sure who all these people are that loved eating nonfat vegan and wanted to do it long term…

Here’s what I made-
Everything Sweet Potato Toast- not bad! Turns out mashed potatoes on toast is pretty good, especially with everything bagel seasoning
Green Smoothie Strawberry Pancakes- I actually liked these. The cooked strawberry inside is nice and they have an interesting texture.
Personal Pancakes- these were good too. But don’t make the cinnamon blueberry syrup to go with them. It’s essentially a blueberry smoothie and who wants a smoothie on their pancakes? After trying it on one pancake, I drank the rest
Perfect Hot Oatmeal with Berries- tasty standard oatmeal
Mango Dal- this was alright. I liked it the more I ate it.
Mexican Noodle Soup- I liked how tomatoey the broth was. Pretty good.
Aloo Matar- I actually liked this too. A big thing I took away from this diet is that I like Indian food more than I realized.
Raspberry Banana Oatmeal Cookies- they were alright. Didn’t taste like dessert and on this diet you’re allowed as much sugar as you want (see Twizzlers example in book) so they were pretty boring next to my lucky charms and jelly beans

Thank you for the gifted copy, Grand Central Pub and Balance Books.

[Jen Rentner · Rating 2 out of 5]

File this book under “books that could’ve been a magazine article.”

None of this information was new to me. If you’ve been around the plant-based community more than a few days, you will know this information already. There are three premises he built this book on and I’m not saying they’re wrong, but there are other qualities that could also make foods a “power food” for weight loss. There definitely was not a deep-dive info any scientific information here.

You’re best served to think of this book as a cookbook with some fluff added.

+1 because I’m a follower of Lindsay Nixon. I find her recipes to just generally be down-to-earth and easy, while still being tasty and fulfilling.

+1 and also -1 because now I feel justified eating fat-free candy and mock meats, which I’m pretty sure is not getting me closer to my health goals. Also, and I will say this time asks time again, EATING 👏🏻 AN 👏🏻 UNLIMITED 👏🏻 AMOUNT 👏🏻 OF 👏🏻 POTATOES 👏🏻 IS 👏🏻 NOT 👏🏻 HELPING 👏🏻 ME 👏🏻 LOSE 👏🏻WEIGHT.

[Kathryn · Rating 5 out of 5]

Other than villainising avocado, this book is great :)

(Eat avocados, just limit them during weight loss, like any high calorie food)

[Michelle · Rating 2 out of 5]

2.5 ⭐️

I'm kind of disappointed. It's almost the same stuff out there already. Eat this, not that. It does have some recipes, so we'll see about those.
I won this book on goodreads-giveaways.

[MaryEllen · Rating 3 out of 5]

I have been a fan of Neal Barnard for a long time and have a number of his books in my library. He’s not just theory. He treats real patients, participates in actual research, and gets results. Overall, I always feel much better when I follow his food guidelines than when I don’t. This book follows much of what he has already outlined in previous titles.

That being said, I’m looking at everything closer these days in our apocalyptic world and taking nothing people say with blind faith. Frankly, I’m just tired of being lied to, especially by those who do it for profit.

What stopped me in my tracks in this book was Barnard’s endorsement of the Just Eggs brand of products as healthy alternative to products containing real whole eggs.

Although Barnard lashes out against oils, and makes special note to avoid the fruit oils considered by many healthy eaters to be acceptable: coconut, olive, and avocado; he apparently failed to read the labels on the Just Eggs products. In almost every product in the line, canola oil is the first or second ingredient. Of all of the toxic vegetable oils, canola (rapeseed) has to be the worst. The very worst.

And isn’t any manufactured food, in essence, junk food?

Granted, everyone makes mistakes. He could be using a special version of the products that are not available where I live. But given the circumstances, I now question whether misinformation is really a mistake, or is it a lie, or is it a profit-generating activity. In this case, I don’t know.

I do know I will continue filling my diet with berries and veg and grains and legumes. I also know that I will think twice, maybe three times, before I pick up another Neal Barnard book again.

[Robin · Rating 4 out of 5]

Dr. Neal Barnard is one of the whole food, plant-based doctors I follow through social media, podcasts, and books he has authored. This book on health and weight loss is a great guide for beginners. I love the emphasis on whole foods and the research backing it that Dr. Barnard has included. He also incorporated several real-life success vignettes as well. These stories make this lifestyle change feel both manageable and achievable. There are a lot of pretty simple recipes included, too. The only thing I didn't like was that several fairly processed foods were given the green light. I imagine this was because it's a book aimed at beginners, and Dr. Barnard didn't want it to seem overwhelming. Also, any steps towards a more whole food, plant-based diet are impactful.

Thank you to Grand Central Publishing, Balance, and NetGalley for an advanced reading copy of this book.

[Mike · Rating 2 out of 5]

First, this book should be more honest in its marketing and simply be named The Vegan Propaganda Diet. It dedicates a lot of space to "avocados are bad", "eggs are bad", "cheese is bad", "olive oil is bad", and of course "meat is bad (even chicken and salmon.)"

Next, there's nothing new or revolutionary in terms of the "good" foods. Berries, veggies, whole grains. Eat more fruit. Order healthy food at restaurants. Mind blown.

Finally, enjoy your kidney stones. Many of the recommended foods and recipes are loaded with high oxalate foods: spinach, raspberries, Tofu, nuts, chickpeas. Also, nutritional yeast is super high in purines. Follow this diet for a year then enjoy your trip to the hospital. Caveat Emptor.

[Debra · Rating 4 out of 5]

The Power Foods Diet is a well-researched guide to nutrition awareness. The text is easy to read, much of the material is more of a refresher and a reminder for me on the importance of moderation and awareness of what I eat. I liked Barnard’s perspective of Drugs and Money, essentially if you have the proper nutrition drugs may not be necessary. And most definitely, will be trying some of the recipes provided. I recommend this book for anyone interested in being more mindful of their nutrition.

Thank you NetGalley and Grand Central Publishing for the ARC in exchange for an honest review.

[Stephanie · Rating 1 out of 5]

Sorry, any book that recommends pasta and bans eggs and warns against avocado is out of touch and off base for today. This book is just propaganda for veganism. It doesn’t have any new information or recommendations.

[Julie · Rating 5 out of 5]

Ça rend le trafic plus intéressant.

(Écouté sur Spotify)

[Online Eccentric Librarian · Rating 4 out of 5]

More reviews (and no fluff) on the blog http://surrealtalvi.wordpress.com/

The author presents new research into weight loss focusing on three key areas: foods that tame hunger, foods that burn calories, and foods that prevent calories from being turned into fat. At its heart, it is a plant based, whole food way of eating that not only ensures weight loss but is easy to follow: there is no hunger or starving, and this is a change anyone can make permanently to ensure the weight (and health issues) never return. This is not a vegan cookbook per se - the focus here is on health and not ethics or animal rights.

The book has a short introduction that goes over the foods you want to concentrate on to ease hunger/cravings, help the weight come off faster, and increase your metabolism. Some are little tweaks and others mean a lifestyle change away from fats and animal products (which are inherently fatty). You would choose to eat more e.g., blueberries, greens, whole grains and beans. This means foods like french toast, chili, pastas, potato dishes, tacos, burritos, dals, curries - and of course soups and salads.

The book includes meal plan suggestions as well as a large selection of recipes for foods that many will find familiar and tasty. Although some will consider a plant forward type of lifestyle change as having to give up too much of what they love, in reality this approach is about replacing the bad with the good but also going beyond the same boring meals (e.g., meat with a vegetable side). Ironically, judging from the recipes here, people will be eating a wider variety of foods but with the benefit of losing weight and reversing chronic diseases. So it is more about adding to what is eaten rather than taking away.

The recipes are cleanly laid out. There are no photographs or images. Serving size is provided and breakdowns of calories, protein, carbs, sugar, fat, calories from fat, saturated fat, fiber and sodium are provided. Directions are not numbered and in somewhat clunky formatting. Because of the lack of photos and the clunky formatting, I did knock of star off the rating.

In all, this really is the book to end lifelong battles with weight and health issues such as diabetes, heart disease, and many auto immune disorders. The recipes are easy to make and I enjoyed eating the food. Because there is no calorie counting or small portion sizes (plant based eating is inherently low calorie, so you eat a lot without gaining weight) it is easy to feel satisfied and never feel deprived.

The book is friendly to those testing the waters around plant based eating - many recipes are slight variations or tweaks on what they are already eating anyway. No recipe is hard to make or takes hours. Most recipes are friendly toward freezing/making extra portions so there is always a 'fast meal' available. In all, very pleased with the book. Reviewed from an advance reader copy provided by the publisher.

[Martin Baggs · Rating 5 out of 5]

As someone who has recently adapted to a primarily plant-based diet, I was eager to read another book from Dr. Neal Barnard and consume another layer of knowledge from his research.

The book focuses on Appetite-Taming Foods, Calorie-Trapping Foods, and Calorie-Burning Foods. Participants in Barnard’s research studies provide credible testimony of how these play out for the person looking for help in their dietary journey.

The chapter on the Best Foods for Powering your Weight Loss provides a roadmap for how to get started. Six categories of fruits and vegetables, along with adding in cinnamon, hot peppers, and ginger can boost both flavor and beneficial results. Pasta, potatoes, and rice are welcomed as partners in dietary fiber, something we don’t get enough of.

My favorite chapter was chapter 3: Foods that are Less Healthful than you’d Think. Some deeper thoughts come into play here on what we consume and how it may affect us. If weight loss is the goal, the foods discussed here can help shift assumptions we have about certain foods. It challenged my mindset on: “What benefit am I getting from what I consume?”

The book is interesting to read, packed with practical information, and easy to implement changes to your diet. I highly recommend this book and any other books by Dr. Barnard.

Many thanks to the publisher and NetGalley. I received an advanced reader copy of this book in return for an honest review.

[Jaki · Rating 1 out of 5]

A weird book. Mostly recipes, with a lot of questionable science up front.

Not going to tell you not to eat berries like the author recommends, but though he cites pasta as being beneficial for weight loss, the evidence is inconclusive or at least not actively detrimental at best; and some of the studies cited seem to have significant conflicts of interest (e.g. General Mills funding) that he does not bring up as caveats (in fact, any caveat or trace of doubt about the evidence for his claims seems to be completely absent, which is a warning sign in a book whose nutrition supposedly has a scientific basis). None of his power foods are bad for you, but the overall premise of the diet (fat bad, sugar totally fine) is definitely harmful for most people long term. Your mileage may vary, but dietary fat plays a lot of roles in human health too, not just disease.

I didn't try the recipes, but I did enough of a closer look at a few of the studies cited as evidence for his claims to be very skeptical. If you're trying to reduce oil and fat intake to reduce overall calorie consumption, the recipes in this book may be worth a try, but I would be wary of adhering to them exclusively for more than a few days.

[Janet · Rating 3 out of 5]

I came to this book after listening to an interview with Dr. Barnard on a podcast which is dedicated to a Whole Food Plant Based Diet. I have been eating mostly vegan for a few years but have found myself slipping into what I think are bad habits lately with too many vegan processed versions of non-vegan foods. While there is an emphasis in this book on "natural" foods (i.e. vegetables, fruits, grains and legumes and beans), I was surprised to see so many recommendations for processed convenience foods as well. I realise that these foods are convenient (which is why I end up succumbing to them so much myself!) and Dr. Barnard is trying to encourage a low-fat vegan diet as better than the typical Standard American Diet, but I was still kind of disappointed to see them given so much mention as I am trying to find healthful, easier ways of getting away from them.

That said, I did learn interesting facts about the "power foods" and may try to incorporate them and other good habits which were reinforced in this book.

[Nikki T · Rating 4 out of 5]

Actual rating: 3.5

I was REALLY excited to read this book, but came to find it a little light in the explanations department. Maybe I've just gotten to the point where I love deep dives, but this just felt like it could have been so much more.
It's an easy read, and is written in such a gentle way that I would expect people from all different eating backgrounds to be able to work through it without much complaint. And, of course, come out the other side with life-changing information.

Although I haven't made any of the recipes, I did see a couple I definitely plan on trying. The French toast, mayo, and multiple of the dressings look like incredible additions to my meals in particular.

All in all, as long as you don't expect long winded and highly detailed explanations, this book is a fantastic light read, sporting lots of recipes and lovely photographs.

Also, massive shout out cause this book is realistic and has lots of recommendations for eating out and fast while staying healthy.

Definitely recommend!

[Jackie · Rating 3 out of 5]

This is a book that touts a low fat WFPB diet. I have some concerns with the short shrift they give fat in this book - only toward the very end do they acknowledge that humans actually need some fat and they don’t differentiate between the amount of fat needed for biologically male vs female bodies. I did find some interesting material in this book and I will try some of the recipes. I also did appreciate that the concept of food addiction was at least touched upon, with some basic information being given for OA. Unfortunately, the book did not address a concept that I think is missing from almost all books claiming to be about healthy diet - maintaining a healthy weight. There is no suggestion for how someone who has lost weight using the recipes and ideas in the book will slow and stop the weight loss process and not regain their weight.

[Mohon_dp1]

The Power Foods Diet focuses on nutrient-rich foods that naturally boost metabolism, curb cravings, and support sustainable weight loss.Power foods like berries, nuts, leafy greens, and whole grains not only curb hunger but also provide essential vitamins, minerals, and antioxidants for optimal health. Regular exercise, protein intake, oral testosterone treatment and stress management can increase muscle strength and energy for peoples. Oral testosterone treatment is used to manage low testosterone levels.

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[Sadie Patton · Rating 5 out of 5]

I read this book for 2 reasons (not to lose weight): 1) because I love Dr. Barnard and everything he has contributed to the nutrition, science, and functional medicine world. 2) because I wanted to learn more about nutrition and its affect on chronic disease. This book exceeded my expectations! It was packed full of facts about nutritional food, scientific studies, tips on how to maintain a healthy and balanced diet, and even healthy recipes! However, it didn’t feel too factual or heavy! I have always loved learning about the human body and am amazed at how wonderfully complex the Lord created us! I highly recommend this book for all who are trying to care for their bodies!

[Mary Jo · Rating 4 out of 5]

The Power of Foods Diet is pushing a vegetarian style of eating. There are great arguments as to why this is recommended for weight loss, and I was motivated to try this style of eating while reading the book. I have since moved away from from the idea, mostly because it is different from how my spouse likes to eat. It seems difficult to cook two meals. I have naturally eaten many of these foods, and love the recipes at the back of the book. I will be trying some of these recipes and seeing if I can persuade my husband toward a few changes that may be healthy for both of us.

[John Harris · Rating 5 out of 5]

Straight forward with good ideas of what to wat and what yo limit. The Power Foods Diet Ch1 science diet: whole foods no fat vegs fruit Ch2 Power Food: fruits veggies beans spinach Kale spices berries whioe grains, spices Ch2 Soy: use as much as possible, add whole grains Ch3 Poor foods: avoid animal protein, cheese,oils,processed food, no alcohol, eggs, little processing, Ch4 Drugs: drugs don't help to lose weight Ch5 Meals: build with all low processed whole good fruits veggies spices ww breads Ch6 Max: 3 grans of fat ingredient, get support, find your triggers

[Bozhena Levine · Rating 3 out of 5]

Thank you Grand Central Publishing, Balance, and NetGalley for the advanced electronic review copy of this book. This deeply researched book goes into detailed explanation of what Power Foods are and how they help us. However, much of it is common sense. There are recipes at the end of the book which are relatively straightforward and could be a great start for someone who is starting on their journey to healthy lifestyle.

[Shell · Rating 5 out of 5]

I gave this 5 stars, because if it had been my first Barnard read I've have been stunned. However, although it had new research about specific foods I came away not really inspired to do anything different than I'd learned in his other books. Maybe push a few things up the list for tea a bit. A great book, but I wonder how much more these guys can find to write about to make a new book worth while. If you haven't read his previous books, this would be a great start.

[Booksandcoffeemx · Rating 4 out of 5]

I try to eat healthy foods and this book helped me a lot.
I have hypothyroidism and because of that, high cholesterol, add to that my age and I really need to keep track of what I eat.
Whether you want to lose weight or just keep a healthy lifestyle and feel better, this book is perfect.

Thank you Balance Books for this gifted copy.

𝗧𝗵𝗲 𝗣𝗼𝘄𝗲𝗿 𝗙𝗼𝗼𝗱𝘀 𝗗𝗶𝗲𝘁 by Dr. Neal Barnard released March 26, 2024.

[Stephanie · Rating 1 out of 5]

There's nothing new or noteworthy about this book. The philosophy is basically calories in, calories out with an emphasis on fiber. What about hormones? Leptin and Ghrelin? What about blood sugars and insulin spikes?

The practical step is actually to go vegan--though he never advertises that, you have to read the actual paragraphs to realize where he's pushing you.

[Christy · Rating 5 out of 5]

I'm 68 years old and I always enjoy reading books by Dr. Neal Barnard, and this one was no exception. His books are easily understood, full of great information, and this one has many many recipes that I have marked to try! I highly recommend this book for anyone who is looking for improved health--whether or not you want to lose weight! Kudos on another great book, Dr. Barnard!

[William Lawrence · Rating 5 out of 5]

This book is packed with great information written by a qualified doctor. The book is comprehensive, with a realistic and reasonable lifestyle plan. The recipes are proof that healthy is tasty. I wish the book was free so I could just hand it out to people in the street.

[Robin Perkins · Rating 2 out of 5]

I received this book as part of a Goodreads giveaway.

This book feels like another fad diet. I am sure it will work for some people, but I do not believe this is the "miracle cure" it touts itself to be.

[Marilee · Rating 4 out of 5]

This is a good, basic read for those who are starting a health journey. I've been following a plant based diet for a few years now and am not new to Dr. Barnard's work, so there wasn't a lot for me to learn here, but it was good to read to kick off the new year.

[Val · Rating 2 out of 5]

to sum this book up; plants good, eat lots of them. unless it's avocado or coconut. those are bad. don't eat those. if it comes from an animal, including fish, bad. it will kill you.

there was some good information in this book but, really, nothing new.

[Emily Mellow · Rating 1 out of 5]

breakthrough diet?
this is simply a return to the terribly short sighted low fat diet.
Eat carbs & fiber and you'll be full! Limit fat and protein because they're bad for you!
I can't believe they're selling this tired old info as a new plan.