How to Eat (And Still Lose Weight): A Science-backed Guide to Nutrition and Health

by Andrew Jenkinson

Most diets fail because they rely on willpower alone. In this book surgeon and expert on metabolism Dr Andrew Jenkinson shows you how to unlock the secret to lasting weight loss through a better understanding of your brain, body and environment, allowing you to eat well and lose weight, forever.

Using a combination of cutting-edge metabolic science, together with strategies like aversion, habit creation and mental reprogramming, expert in the science of appetite Dr Andrew Jenkinson will show you how your body and brain work when it comes to what you eat, and how to arm yourself against the malicious presence of food marketing, junk food and the harmful effects of the Western diet.

You will learn:
· Why exercise is of secondary importance to energy balance
· How we can learn to 'crave surf', being more mindful of hunger cravings when they arise
· How junk foods affect our brains, influencing our behaviour and creating bad habits
· How to maintain a good metabolic rate when losing weight
· The science behind popular weight loss techniques and why they work, including hot water and lemon; raw foods; time restricted eating; keto diets and high intensity training

Filled with science-backed tips and techniques, this book will help you implement lasting changes, eat well and feel good.

Genres: Nonfiction, Health, Food, Audiobook

272 pages, Hardcover

Published January 18, 2024

Reviews

[Abbie Spicer · Rating 2 out of 5]

Most of the content in this book is very similar to the previous book in the series and found myself skipping large parts. Would be a good read if you haven’t read the first book!

[Grace Evans · Rating 3 out of 5]

Read as part of a book deal with mom so she has to read The Authority Gap. I did find the explanation of the hormones helpful but did think it lacked sufficient evidence about the impact processed foods are having.

[Triin · Rating 5 out of 5]

I wish he had more books. The way they are written and read just makes you wish they didn’t end so soon. His knowledge about diet culture and food is so refreshing. He backs up his statements with facts.
He makes it easy to be more aware of the food culture we live in. He explains how food industry is out to fail people. He explains how all short-term solutions like various diets such as keto diets and calorie counting move your weight set point so losing weight or staying in healthy weight range will be harder in the future and will require more effort, more conscious tries. If you follow his ideas and are just more mindful and knowledgeable about food, you will not mess up your set point and staying in good weight range comes without any further effort

He is qualified doctor and surgeon, he has done many gastric sleeve operations and practiced in various countries. Before you fall into the rabbit hole of calorie counting, encouraged by people who have no degree in nutrition, give this book a go.

[Rosemary · Rating 4 out of 5]

This was really interesting about insulin reactions and how the body is burdened and misled by the sugar, additives and oils that we eat in such great quantities these days.

I have always wondered about fructose, why it is supposed to be bad for us and yet it's in fruit. The answer seems to be that fruit is seasonal and is harvested at a time when we need extra weight to see us through the winter. If we eat tons of fruit all the year round, or especially if we eat manufactured foods where fructose has been isolated from the other elements in fruit to be used as a sweetener, it will make us gain weight.

Like many health writers he indulges his personal preferences now and then (why Comté cheese and not any other kind?) and the recipes at the end are not really needed, but they don't do any harm.

[GemsLiteraryGems · Rating 5 out of 5]

Informative guide to cutting ultra processed food from your diet, why you should and why the food industry doesn’t want you to. I only wish he’d not repeatedly talked about plants “breathing” as we teach high schoolers that this is incorrect right from year 7! As a biologist, there was still lots to learn but the science is explained in a simple enough way to make it accessible to all. Read it if you’re wanting to improve the quality of your diet, even if you’re not trying to lose weight! If you’re trying to lose weight, the (non-gory but still graphic enough) description of bariatric surgery is enough to make you rethink what you’re doing. I’ll certainly be hunting down his other book on the science of food.

[John Mason · Rating 5 out of 5]

I enjoyed his first book much more but that is because I enjoy reading about the scientific theories underlying dietary advice. This book feels much more practical and would be the one book I would recommend to someone as an introduction to this area of research and on healthy eating habits.

So a lot of the evidential information is instead replaced with advice on what to eat to the point there is even a chapter of recipes. It does not add much new information from the previous book but still an enjoyable read and I sped through the text.

I can understand why this is the approach taken and that this book will appeal to a wider audience. However, I would have preferred more discussion on the reasoning behind sone of his recommendations. For example, he is very withering about protein shakes without much reasoning bar the fact they are processed (yet, elsewhere highlights that processing in of itself is not always a bad thing).

However, that does not stop me giving it five stars and looking forward to his next release.

[Nazza Ahmed · Rating 4 out of 5]

very good book although not too dissimilar to the previous book on “why we eat too much” and despite the title not many tips on “how to eat” I understand the hesitancy to be prescriptive when it comes to nutrition but people are time and cash poor, leading busy lives in a cost of living crisis, nudge economics works, the title could have been reflected better in the book’s contents, that said, it’s still a great capture on nutrition which picks up recent discourse around ultra-processed food, the part on having a futuristic ultra-processed food kitchen was very good, really underscores how bonkers our lack of understanding and inquisitiveness around the food that so many of us eat several times a day all week are really damaging our bodies and minds if eaten in the high quantities that we are

[Mattie · Rating 3 out of 5]

Part one explains the biological processes that cause and perpetuate obesity. Jenkinson presents the science in an engaging and readable way that is accessible to many readers.

However, I found parts two and three much less interesting and relevant. I'm really not sure why there is a chapter on identity; it felt very out of place. Parts two and three feel like the author, a medical doctor, is stepping out of his lane to give advice on habit forming, making lifestyle changes and kitchen utensils. There's a stark loss of authority and reliability in the latter parts compared to the first part, which is rooted in science.

I thought the whole book lacked evidence about the impact of ultra-processed foods. I expected almost every claim to be backed up with studies or research, but that was the exception.

[Rory · Rating 3 out of 5]

I found this book hard going and I tried it several times before I finally listened all the way through (audio book).
There are too many personal stories for me and not enough content.

The surgery was too graphic for me but I can see why he used it as an example. He said that people had asked him to make his suggestions clearer in his next book (this one) of what to do. But I feel he didn't achieve that at all. Cutting out sugar was only a part of what he has suggested lately on a podcast I heard him on.
I feel the book was good describing insulin and leptin, but not much else.

It's a shame. Cos on the recent podcast he had loads of valuable information and really seemed to understand his clients. I am going to follow his podcast suggestions and see if they work for me.

[Arno · Rating 2 out of 5]

Why is this a book?
I dont blame the author. He displays thorough knowledge and passion on the topic of food and healthy eating.
I blame the publishing company for allowing what could have been an article to become a book. This is evident in the repetition of ideas, literally paragraphs apart. It seems a lot like fluff or filler material to reach a minimum page count. Worse might be that it was simply lazy editing. Let’s hope not.
And imagine my surprise when I realised that the last few chapters of the book compiles a few cooking instructions. Oh jeez, I cannot even finish the review. It’s beyond obvious that it’s a waste of your valuable time.

[Podge · Rating 3 out of 5]

AJ book has been helpful in explaining why hunger overrides the bodies control system and has an excellent chapter at the end for recipes which I am certainly going to use. This will be a helpful book in the future for sure. I may buy his previous book as well.
I did think it was a bit short to be honest and seemed really to revolve only around Leptin and Insulin resistance and was filled out a bit but the key is does it help me in the future to control sugar intake ....fat intake etc which can be issue. We will reread aspects and use the book and see if 3 stars is a bit hard. It's nicely written easy to get through and the author is clearly a thoughtful man.

[Jacinta179 · Rating 3 out of 5]

An easy to read summary of current theory around obesity. Very helpful about the roll of insulin insensitivity. The section on behaviour change and identity was also a good summary of current theory and practice. Easy two day read. Back to the public library it goes.
Three stars for the summary and I do find it valuable to be constantly rereading and being reminded of this material as it is a difficult task to change eating habits in a market place that is determined make a profit rather than to support health.

[Sue · Rating 5 out of 5]

A new way to approach diet

Fascinating facts about the effects of certain foodstuffs (particularly processed food ingredients) on the body’s receptors. I’ve always suspected that the body had a way of returning to the weight it ‘wants’ to be and this book confirms that and explains how it happens. Clear, scientific explanations and sensible ideas for making changes.

[Char · Rating 1 out of 5]

DNF at 30%
This book has told me that basically all food and everything that goes into food will cause cancer or make you neurodivergent (I mean, come on!)

I did not learn how to eat and still lose weight as the title says.
I just became worried about everything I was eating!

[Suzi · Rating 3 out of 5]

this was one of those, it gives you the science but was very poor on the balance.

I feel like I already knew everything in this book but somehow, it made me not want to do it (even though I already am and have even for a year) because of the preachy tone.

[Steve · Rating 5 out of 5]

Absorbed this book within a week and it has greatly challenged my thinking for the better. Well written, highly informative and life changing.

[Yama Chen · Rating 2 out of 5]

It begins well, but becomes very out of topic in the end.

[Emily Walker · Rating 5 out of 5]

Wonderful book which really opened my eyes on my diet and where all the automatic thinking came from

[Sarin Delahunty · Rating 5 out of 5]

Very informative book, particularly regarding the effects of eating processed foods, and also understanding how the body loses, gains, and more significantly, maintains weight.

[C. · Rating 5 out of 5]

收穫非常豐富！一開始超加工食品的介紹彷彿在讀驚悚小說，不得不說，作者的確改變我對超加工食品的看法（大驚）。正好這幾天身體不適，嘗試三餐儘量多天然食物，可能是心理作用（作者說要吃正確食物長達一年才會發生變化XD），覺得身體似乎清爽了起來。推薦所有人跟我一起被超加工食品驚嚇！

[Harrison Large ラージ • ハリソン · Rating 5 out of 5]

An excellent book about breaking the UPF habits that anyone whose watching their diet should read. Complements a lot of research into UPF I've been reading lately so I imagine it's very accurate.

[Vivien · Rating 3 out of 5]

3.25

[Naomi Davidson · Rating 4 out of 5]

I learnt things but I zoned out a bit by the end

[Arlene · Rating 2 out of 5]

Promises more than it delivers

[Peter Grant · Rating 4 out of 5]

The author states in this book that he wrote it as he had received a degree of frustration from readers of his first book. These readers, like myself, had found the first book an excellent review of the science but then found it fizzled out when it came to how to exactly how you were to eat - other than cooking more food yourself. Most of this book is another review of the science in a more straightforward format - very good in fact. Sadly though, when it got to the final part and some of the food recommendations they felt unreal and out of reach of the everyday. For example, the first meal suggestion is a breakfast of Japanese crispy fried salmon, sticky sushi rice, miso soup and Japanese pickles. What? It gets no better with the next one, Trinidadian fry bodi with plantain and homemade flatbread. Say again? It's clear that the author travels the world doing his bariatric surgery and has something of a jet set lifestyle and maybe this has affected him but he lost my attention. That said, there was useful stuff in terms of avoiding ultra-processed food, sugar, refined carbs and vegetable oils (not a food apparently); seeking out omega 3 rich food ; use salt freely; do not avoid natural saturated fat and try not to snack between meals. But there too many gaps - e.g., no mention of whether porridge is ok for breakfast as I have not time to do crispy fried salmon. He needs to realise that when it comes to these sorts of books we need a more comprehensive treatment of what readily available foods are good to eat and which are not.

[Andrea · Rating 4 out of 5]

Read for 52 Book Club Challenge 2024 #52 Published in 2024

I found Jenkinson's previous book Why We Eat (Too Much) enlightening on weight "set point" and why your body fights weight loss so you end up back where you started (with a few extra pounds for good measure). Instead, Jenkinson recommends slowly adjusting your set point by avoiding ultra-processed foods, refined carbs, vegetable oils and fructose/sugar and focussing on natural foods.

However, putting his advice into practice is difficult - his latest book attempts to explain why: the modern food environment of highly marketed and addictive UPFs full of emulsifiers, preservatives, flavourings, colourings etc that has hacked our dopamine reward system. He then unpacks the latest thinking on changing your habits - focusing on the identity you need rather than the goal itself, looking at environmental cues, craving, response & reward to make/break habits, repetition & tracking, using breathing etc to "crave surf" and how managing stress, improving sleep and exercise helps.

Not sure about his writing style at times and I'm not sure it is as easy as he makes out, but I think his incremental day-by-day habit change approach is probably the right way to go about weight loss.

[Jayne Gray · Rating 5 out of 5]

Really interesting and informative

A lot of this book was new information for me and a big eye opener. It gives a really clear explanation of the science behind why we should avoid UPFs, vegetable oils, processed carbs and free sugar. It's set at an easy to understand level, and doesn't get to complicated.

It also gives a brief overview on techniques to help sleep and reduce stress, how to form good new habits and ditch bad habits, and why reducing stress, a healthy sleep regime, and better habits are all important to health and weight loss. This isn't the autnour expert area and there are other books that will cover each topic more fully, but the overview of useful.

There are also a few meal ideas and recipes at the back of the book which look interesting, and a link to a website with more ideas which I haven't checked out. I wouldn't buy the book for the recipes, but it's interesting to see some meals where the concepts in the book come together.

[Krzysztof · Rating 3 out of 5]

Good beginning and then…

The book begins very good, few eye opening subjects discussed especially useful if you read the first part. Then once you get closer to the end it becomes very out of topic. It kinda feels like author is pursuing never accomplished passion of becoming a chef and gives you list of kitchen utensils and few recipes? Some ppl might enjoy this part but I found it just complete waste of time.

[Kirsteen Campbell · Rating 2 out of 5]

I really enjoyed the first book and thought it held some fresh insights as well as authors opinions. This book however I did not get on with. There was too many tangents, I think to make the author relatable or to not make the book as dry but I left wondering what additional information this book brought that we haven't heard many times before or wasn't touched upon during the first book.

[Nicki Frost · Rating 4 out of 5]

Really enjoyed the science in this book. It was a lot to take in however Andrew went over the important facts repeatedly so messages began to sink in. I enjoyed the recipes at the end and suggestions of things to eat however I feel he perhaps should’ve taken into account people who are on a more limited budget.