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Proteinaholic: How Our Obsession with Meat Is Killing Us and What We Can Do About It
An acclaimed surgeon specializing in weight loss delivers a paradigm-shifting examination of the diet and health industry’s focus on protein, explaining why it is detrimental to our health, and can prevent us from losing weight.
Whether you are seeing a doctor, nutritionist, or a trainer, all of them advise to eat more protein. Foods, drinks, and supplements are loaded with extra protein. Many people use protein for weight control, to gain or lose pounds, while others believe it gives them more energy and is essential for a longer, healthier life. Now, Dr. Garth Davis, an expert in weight loss asks, “Is all this protein making us healthier?”
The answer, he emphatically argues, is NO. Too much protein is actually making us sick, fat, and tired, according to Dr. Davis. If you are getting adequate calories in your diet, there is no such thing as protein deficiency. The healthiest countries in the world eat far less protein than we do and yet we have an entire nation on a protein binge getting sicker by the day.
As a surgeon treating obese patients, Dr. Davis was frustrated by the ever-increasing number of sick and overweight patients, but it wasn't until his own health scare that he realized he could do something about it. Combining cutting-edge research, with his hands-on patient experience and his years dedicated to analyzing studies of the world’s longest-lived populations, this explosive, groundbreaking book reveals the truth about the dangers of protein and shares a proven approach to weight loss, health, and longevity.
Whether you are seeing a doctor, nutritionist, or a trainer, all of them advise to eat more protein. Foods, drinks, and supplements are loaded with extra protein. Many people use protein for weight control, to gain or lose pounds, while others believe it gives them more energy and is essential for a longer, healthier life. Now, Dr. Garth Davis, an expert in weight loss asks, “Is all this protein making us healthier?”
The answer, he emphatically argues, is NO. Too much protein is actually making us sick, fat, and tired, according to Dr. Davis. If you are getting adequate calories in your diet, there is no such thing as protein deficiency. The healthiest countries in the world eat far less protein than we do and yet we have an entire nation on a protein binge getting sicker by the day.
As a surgeon treating obese patients, Dr. Davis was frustrated by the ever-increasing number of sick and overweight patients, but it wasn't until his own health scare that he realized he could do something about it. Combining cutting-edge research, with his hands-on patient experience and his years dedicated to analyzing studies of the world’s longest-lived populations, this explosive, groundbreaking book reveals the truth about the dangers of protein and shares a proven approach to weight loss, health, and longevity.
381 pages, Kindle Edition
First published March 3, 2015
521 people are currently reading
4457 people want to read
About the author
Garth Davis
8 books46 followersDr. Garth Davis is a vegan weight loss expert, evidence based medicine fanatic, ironman triathlete, and bariatric surgeon.
Dr. Davis graduated Phi Beta Kappa from the University of Texas in Austin where he was the Student Government President. He was also recognized as the most outstanding student at UT. Dr. Davis went on to attend medical school at Baylor College of Medicine and graduated in the top 10 percent of his class. In addition, he was inducted to the Alpha Omega Alpha Medical Honor Society. Dr. Davis completed his surgical residency at the prestigious University of Michigan in Ann Arbor where he was elected to the position of Chief Administrative Resident. While in Michigan, Dr. Davis underwent extensive training in general surgical disciplines, specializing in laparoscopic procedures. He is certified by the American Board of Surgery and is a Fellow of the American College of Surgeons and a Fellow of the American Society for Metabolic and Bariatric Surgery. Dr. Davis is a recognized expert in initial bariatric procedures as well as revisional bariatric surgery, and is frequently asked to give lectures to both patient and physicians audiences alike.
He has given a number of nutritional speeches. Many of which can be found online. He lives in Housten, Texas. He has been named Monthly Super Doc multiple times.
Dr. Davis graduated Phi Beta Kappa from the University of Texas in Austin where he was the Student Government President. He was also recognized as the most outstanding student at UT. Dr. Davis went on to attend medical school at Baylor College of Medicine and graduated in the top 10 percent of his class. In addition, he was inducted to the Alpha Omega Alpha Medical Honor Society. Dr. Davis completed his surgical residency at the prestigious University of Michigan in Ann Arbor where he was elected to the position of Chief Administrative Resident. While in Michigan, Dr. Davis underwent extensive training in general surgical disciplines, specializing in laparoscopic procedures. He is certified by the American Board of Surgery and is a Fellow of the American College of Surgeons and a Fellow of the American Society for Metabolic and Bariatric Surgery. Dr. Davis is a recognized expert in initial bariatric procedures as well as revisional bariatric surgery, and is frequently asked to give lectures to both patient and physicians audiences alike.
He has given a number of nutritional speeches. Many of which can be found online. He lives in Housten, Texas. He has been named Monthly Super Doc multiple times.
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Displaying 1 - 30 of 216 reviews
May 31, 2017
There is nothing in this book that you can't read in better written 'vegetarian-ism' books. I promise. I've read most of them :)
I could have handled his obnoxious tone, his "I'm a doctor let me talk down to you in an aww-shucks manner" writing style, and his incredibly offensive penchant for explaining how he (and this is true) trained himself to dislike meat by thinking of slaughterhouse practices whenever he craved a burger(!), if he didn't do the one thing he complained that the 'other side' does, and which he, Garth Davis, would not do. That is, cherry-pick data from small sample, short-term health studies. Because as soon as he said that all I noticed were his incessant allusions to health studies that looked at small samples, over short time-frames that (surprise!) proved his point.
To be fair, all health books use that trick. And, many researchers do small scale studies over short time-periods to prove their points. That's an issue.
And, to be honest, I don't disagree with Davis' conclusions. We do eat far too much meat in the standard-American-diet (SAD). I'm not sure if the answer is going vegan, although that is one option, but rather I think we need to change the way we look at food and how we cook it. Yes, we need to eat more vegetables, whole grains, and less meat. Yes, livestock raising is a serious ethical, moral, health, and environmental issue.
But, there are better books out there to read about this issue that lack the moralizing, evangelizing tone of this one.
Really, at the end of day, eat in moderation and how Michael Pollan recommended: Eat food. Not too much. Mostly plants.
Other books to read instead:
The China Study: The Most Comprehensive Study of Nutrition Ever Conducted And the Startling Implications for Diet, Weight Loss, And Long-term Health
Death by Food Pyramid
Vb6: Eat Vegan Before 6:00 to Lose Weight and Restore Your Health . . . for Good
Food Matters: A Guide to Conscious Eating with More Than 75 Recipes
In Defense of Food: An Eater's Manifesto
You Don't Need Meat
How Not to Die
I could have handled his obnoxious tone, his "I'm a doctor let me talk down to you in an aww-shucks manner" writing style, and his incredibly offensive penchant for explaining how he (and this is true) trained himself to dislike meat by thinking of slaughterhouse practices whenever he craved a burger(!), if he didn't do the one thing he complained that the 'other side' does, and which he, Garth Davis, would not do. That is, cherry-pick data from small sample, short-term health studies. Because as soon as he said that all I noticed were his incessant allusions to health studies that looked at small samples, over short time-frames that (surprise!) proved his point.
To be fair, all health books use that trick. And, many researchers do small scale studies over short time-periods to prove their points. That's an issue.
And, to be honest, I don't disagree with Davis' conclusions. We do eat far too much meat in the standard-American-diet (SAD). I'm not sure if the answer is going vegan, although that is one option, but rather I think we need to change the way we look at food and how we cook it. Yes, we need to eat more vegetables, whole grains, and less meat. Yes, livestock raising is a serious ethical, moral, health, and environmental issue.
But, there are better books out there to read about this issue that lack the moralizing, evangelizing tone of this one.
Really, at the end of day, eat in moderation and how Michael Pollan recommended: Eat food. Not too much. Mostly plants.
Other books to read instead:
The China Study: The Most Comprehensive Study of Nutrition Ever Conducted And the Startling Implications for Diet, Weight Loss, And Long-term Health
Death by Food Pyramid
Vb6: Eat Vegan Before 6:00 to Lose Weight and Restore Your Health . . . for Good
Food Matters: A Guide to Conscious Eating with More Than 75 Recipes
In Defense of Food: An Eater's Manifesto
You Don't Need Meat
How Not to Die
January 2, 2018
This is an indispensable book on nutrition. It flies in the face of popular diets and does it with confidence. Unfortunately it will likely be ignored by most people that don't want to hear their food choices are probably killing them.
April 2, 2017
I couldn't put this book down. It's easy to read and it's packed full of useful, insightful information about our obsession with protein and the impact this obsession has on our health.
As a former proteinaholic myself, I can attest to the negative impacts this addiction can have on our wellbeing as well as on our waistlines. I thought that gaining weight was inevitable as we get older. And at one point I was well on my way to becoming overweight despite my obsession with protein. What I didn't know was that my overconsumption of animal protein was the very factor that contributed to my weight gain.
It wasn't until I recovered from this addiction to animal protein by going fully plant based that the pounds finally started to melt. In the first two years of going vegan I lost 30 lbs. I went from 150 lbs to 120 lbs. I have kept this weight off for almost a decade as a vegan and am now in better shape at 40 years old than I was at 25 years old. I have even recently managed to compete in a bodybuilding contest and have completed many Ironman triathlons and ultra-marathons.
Ditching my obsession with animal protein has changed my life for the better in ways I could have never even imagined previously.
Thank you for this much needed book, Dr. Garth Davis. I hope everyone gets to read it and benefit from its advice.
As a former proteinaholic myself, I can attest to the negative impacts this addiction can have on our wellbeing as well as on our waistlines. I thought that gaining weight was inevitable as we get older. And at one point I was well on my way to becoming overweight despite my obsession with protein. What I didn't know was that my overconsumption of animal protein was the very factor that contributed to my weight gain.
It wasn't until I recovered from this addiction to animal protein by going fully plant based that the pounds finally started to melt. In the first two years of going vegan I lost 30 lbs. I went from 150 lbs to 120 lbs. I have kept this weight off for almost a decade as a vegan and am now in better shape at 40 years old than I was at 25 years old. I have even recently managed to compete in a bodybuilding contest and have completed many Ironman triathlons and ultra-marathons.
Ditching my obsession with animal protein has changed my life for the better in ways I could have never even imagined previously.
Thank you for this much needed book, Dr. Garth Davis. I hope everyone gets to read it and benefit from its advice.
November 11, 2015
What a fantastic and fascinating read. It paints yet another grim picture of the American diet and its obsession with animal protein. He doesn't always advocate pure vegetarianism or veganism (although he is a vegan himself) but makes a clear case that eating way more veggies and fruits just might save your life and health someday.
November 28, 2017
Bullet Review:
My biggest problem can kinda be summed up in one flaw:
Davis spends a lot of the book citing sources proving his point. And then, without one shred of evidence, tells his audience to turn to organic, non-GMO foods.
I agree with his premise to eat less meat and saturated fats; I don’t care for exactly how he did it.
My biggest problem can kinda be summed up in one flaw:
Davis spends a lot of the book citing sources proving his point. And then, without one shred of evidence, tells his audience to turn to organic, non-GMO foods.
I agree with his premise to eat less meat and saturated fats; I don’t care for exactly how he did it.
November 17, 2022
Genres: Nonfiction/Health
There were things I liked about this one....and things I didn't. I finished this one a few days ago. I think I needed time to process before I started in on the irritations. For some reason they get far more attention than the likes.
I liked the author's stance on the vegan way of life and I appreciated his passion and knowledge. I spent years as a vegan so I get it. What I didn't like was all the finger pointing. As he pulled others down, he was then doing the same things he was criticizing others for. Sweeping blanket statements are never my favorite. I liked the science and the research....not the finger pointing. So 3 stars.
There were things I liked about this one....and things I didn't. I finished this one a few days ago. I think I needed time to process before I started in on the irritations. For some reason they get far more attention than the likes.
I liked the author's stance on the vegan way of life and I appreciated his passion and knowledge. I spent years as a vegan so I get it. What I didn't like was all the finger pointing. As he pulled others down, he was then doing the same things he was criticizing others for. Sweeping blanket statements are never my favorite. I liked the science and the research....not the finger pointing. So 3 stars.
November 20, 2017
As a background, I believe in a paleo diet (there are many including -- I think-- vegetarian ones) being the way to go for most people but in my personal situation need to eat a somewhat vegetarian diet for now. I also believe that nutrition is nowhere near being a science and as such is important to get as many opinions as possible.
I think there were some good points in the book, some potentially good points and some potentially bad points. The problem for me is that the author didn't seem to question his opinions very well and that makes it easy to throw out the baby with the bathwater. This has lead me to disbelieve all of his opinions, including potentially life saving ones.
I tend to like authors who don't say one thing is always good (vegetables) and another (meat) is always bad. I also like nutrition arguments to admit their flaws and say why the statement is still true despite them. The author does neither of these things and doesn't seem bothered by it.
For an example of a point I agree on, heme iron is bad and that is a point against meat, especially red meat.
For an idea that could be a good point consider the authors point regarding TMAO and choline.
I have heard about TMAO risks and am worried about them. However, I've also heard phosphatidylcholine (the villain in in his vilified eggs) was not that dangerous in terms of TMAO. Also I have have a hard time believing that choline is completely bad as represented by the author who implied that more is always worse. Like most things there is probably a U shaped curve here and the question should be how much is a good amount and how much is dangerous.
A point that I probably disagree on is that meat causes diabetes. I think while this point may be true it certainly isn't his strongest statement and to start the factual part of the book (e.g. the part past the introduction and anecdotes) off that way seems to indicate that he doesn't know or think about how this looks to people who haven't already bought his argument. While it is possible that inflammation has a role in diabetes it hardly seems true that meat is the sole or even major cause of inflammation. There are different types of meat (raw vs cooked vs burnt, grass fed vs conventional, beef vs chicken vs pork, processed meat...) and there are inflammatory vegetarian foods. I did not see these variables mentioned. The author does back his claim with studies but studies can be flawed. For example, most vegetarians are health conscious so they exercise. If you allow people to self choose which group to be in (which is almost always the case) you don't have solid science. I didn't see any mention of this kind of information (e.g. sample sizes) when he referenced studies.
All in all I think this could be a good book but I can't tell without actually reading all of his referenced studies. The fact that he doesn't go into this level of detail indicates that this is a book for people who wouldn't read that information. Not that this is bad (there are books that don't even mention studies so the author at least expects his audience to want studies), just I am not part of that audience.
I will reread this when I have time to look at his studies.
I think there were some good points in the book, some potentially good points and some potentially bad points. The problem for me is that the author didn't seem to question his opinions very well and that makes it easy to throw out the baby with the bathwater. This has lead me to disbelieve all of his opinions, including potentially life saving ones.
I tend to like authors who don't say one thing is always good (vegetables) and another (meat) is always bad. I also like nutrition arguments to admit their flaws and say why the statement is still true despite them. The author does neither of these things and doesn't seem bothered by it.
For an example of a point I agree on, heme iron is bad and that is a point against meat, especially red meat.
For an idea that could be a good point consider the authors point regarding TMAO and choline.
I have heard about TMAO risks and am worried about them. However, I've also heard phosphatidylcholine (the villain in in his vilified eggs) was not that dangerous in terms of TMAO. Also I have have a hard time believing that choline is completely bad as represented by the author who implied that more is always worse. Like most things there is probably a U shaped curve here and the question should be how much is a good amount and how much is dangerous.
A point that I probably disagree on is that meat causes diabetes. I think while this point may be true it certainly isn't his strongest statement and to start the factual part of the book (e.g. the part past the introduction and anecdotes) off that way seems to indicate that he doesn't know or think about how this looks to people who haven't already bought his argument. While it is possible that inflammation has a role in diabetes it hardly seems true that meat is the sole or even major cause of inflammation. There are different types of meat (raw vs cooked vs burnt, grass fed vs conventional, beef vs chicken vs pork, processed meat...) and there are inflammatory vegetarian foods. I did not see these variables mentioned. The author does back his claim with studies but studies can be flawed. For example, most vegetarians are health conscious so they exercise. If you allow people to self choose which group to be in (which is almost always the case) you don't have solid science. I didn't see any mention of this kind of information (e.g. sample sizes) when he referenced studies.
All in all I think this could be a good book but I can't tell without actually reading all of his referenced studies. The fact that he doesn't go into this level of detail indicates that this is a book for people who wouldn't read that information. Not that this is bad (there are books that don't even mention studies so the author at least expects his audience to want studies), just I am not part of that audience.
I will reread this when I have time to look at his studies.
June 24, 2016
An informative and well written analysis of how an animal-based diet is killing us. I was particularly interested in the author's perspective, since he is a doctor who specializes in obesity and he was one of the proponents, before he knew better, of a high-protein low-carb diet. Oops. I was also surprised by the number of books out there written using pretend-science (Paleo diet books, Wheat Belly, to name a few). And by the supposedly scientific research being done that is FUNDED BY DAIRY AND AGRICULTURAL INTERESTS.
Davis lays it out very clearly. A diet based on animal products puts people at a much greater risk of developing heart disease, cancer, dementia, diabetes, obesity, irritable bowel—you name it, it's on the list. To say nothing of the environmental impact of raising animals, or the brutal treatment of the animals being slaughtered so that we can have our hamburgers. It's a no-brainer. A plant-based diet (presuming plants doesn't = potato chips) provides all the protein and calcium a person needs. Plus you feel better. Plus you're healthier.
Davis lays it out very clearly. A diet based on animal products puts people at a much greater risk of developing heart disease, cancer, dementia, diabetes, obesity, irritable bowel—you name it, it's on the list. To say nothing of the environmental impact of raising animals, or the brutal treatment of the animals being slaughtered so that we can have our hamburgers. It's a no-brainer. A plant-based diet (presuming plants doesn't = potato chips) provides all the protein and calcium a person needs. Plus you feel better. Plus you're healthier.
December 7, 2015
I thoroughly enjoyed this book and recommend it to anybody who is curious for a well-written summary of reasons to adopt a plant-based diet.
- empowers readers to interrogate scientific studies themselves
- tells a powerful personal story.
- well-credentialed (he's a weight loss doctor) and referenced (lots of research quoted).
- empowers readers to interrogate scientific studies themselves
- tells a powerful personal story.
- well-credentialed (he's a weight loss doctor) and referenced (lots of research quoted).
June 24, 2023
hello. my name is jurgis and i am a recovering proteinaholic.
January 11, 2020
I was skeptical at first and had a hard time at the beginning of this book. I thought it was going to be a lecture and I wasn’t sure I could buy in. A lot of this information I’ve heard frequently before, including the studies he cites. But lately all anyone talks about is a high protein diet and lowering carbs that even I start to forget how ridiculous it sounds if you really break down what most people think that means. I ended up being really won over because he did a great job organizing all of the research and pointing out the difference between short term weight loss and longevity and health. The chapters where he delves into different diets were really interesting. Unfortunately our nation continues to get fatter and have more disease. A lot of these popular diets feed into people’s desire to justify eating how we want rather than something that seems like too much work (lots of meat and fat vs. primarily plants and a variety at that). We continue to look at short term success, which is often skewed by other factors, and put blinders on the long term. As I get older, I know more and more that if we want to live our best, we just can’t do that. I’m not going vegetarian (and he doesn’t ask you to) but I thought this was very well organized, well researched, and inspirational. As far as impact, I’d give it a 5 but I definitely slogged through or even skimmed some chapters that were excessive in the number of studies because it was just too much.
May 1, 2018
I wanted to like this book and buy into his arguments but it was such a hard slog to get through it. There were some really good points made, but the structure resulted in the book feeling very repetitive - it seemed to be continually coming back to previously made points to re-state them from a different angle with the same studies. I like that the author tried to take a rigorous scientific approach to the way he reviewed literature, but his application of this rigour was selective - only when it was a point he really felt needed reinforced. On other aspects he would just belittle a claim made in a study with no scientific support whatsoever - for example, I found his comments on "that rubbish you hear about soy" (or something along those lines) to be very flippant. (I have health problems with soy intake myself so it really reduces his credibility to me when I see him brushing such considerations aside). At times I found myself incredulous at the arrogant tone he took in referring to other scientists whose study approach he disliked - it was thoroughly unprofessional and un-objective. For example, here's an excerpt from page 88 where he starts to get personal:
"Since I study the science of nutrition daily and have vast experience in this field, I have tried to point out to WAPF members and followers how they may be misreading, misunderstanding, and ignoring the science. The responses have been fascinating. Rather than engaging in honest scientific debate... they prefer to lash out in mockery and childish insults. What little science they can muster is easily invalidated, which, rather than making them see the light, actually further fuels their antics. They don't stand behind scientific articles (which, to be fair, would be impossible for them) but rather attempt to prove their points by quoting from one another's blogs...Like children throwing a tantrum, they shout profanities at the "food police" (whoever they are) and "politically correct" dietary guidelines."
It made me question who exactly was throwing the tantrum...
Having previously read up on paleo literature, which can be very science based, I felt sometimes he didn't actually get into enough of the detail to de-bunk their arguments - just skimmed the surface (whilst at other times the depth was indulgent). There were quite a few typos too. I think the book needs a massive edit to enable it to meet it's true potential - which could really be something. It's a shame. I would really struggle to recommend it to people as it stands. It's well referenced, but as I say, only on the selective points that were of interest to the author.
"Since I study the science of nutrition daily and have vast experience in this field, I have tried to point out to WAPF members and followers how they may be misreading, misunderstanding, and ignoring the science. The responses have been fascinating. Rather than engaging in honest scientific debate... they prefer to lash out in mockery and childish insults. What little science they can muster is easily invalidated, which, rather than making them see the light, actually further fuels their antics. They don't stand behind scientific articles (which, to be fair, would be impossible for them) but rather attempt to prove their points by quoting from one another's blogs...Like children throwing a tantrum, they shout profanities at the "food police" (whoever they are) and "politically correct" dietary guidelines."
It made me question who exactly was throwing the tantrum...
Having previously read up on paleo literature, which can be very science based, I felt sometimes he didn't actually get into enough of the detail to de-bunk their arguments - just skimmed the surface (whilst at other times the depth was indulgent). There were quite a few typos too. I think the book needs a massive edit to enable it to meet it's true potential - which could really be something. It's a shame. I would really struggle to recommend it to people as it stands. It's well referenced, but as I say, only on the selective points that were of interest to the author.
February 8, 2016
For me, of course, "Proteinaholic" (Garth Davis) is preaching to the choir. I feel strongly (based on my [internet—for shame!] reading and my personal experience that whole-foods-plant-based is the best way to eat. That said, I felt like this book, while spot-on with its science (If I, non-scientist that I am, dare evaluate this. And perhaps almost 50 pages of bibliography don’t actually prove truth.) and its eye-catching title missed the mark for its intended audience. Science—so much, so repeated, so boring, so impossible for the lay person to analyze—was there, for sure. And personal experience and passion, yes, yes , yes. But, readability? Oh my, no. The science stretched on forever, and the defensiveness (especially vs Paleo) was non-stop. I wanted energy. I wanted love for these food choices. I wanted recipes that would be good transitional foods. I wanted editing (both condensing and grammatical). I wanted this book to be the one that turns the tide for so many people and for our environment. I fear that it won’t. But, don’t take my word for it; read it for yourself.
February 7, 2016
I skimmed this toward the end as he kept beating a dead horse. You're vegan, you think animal protein is the devil. Got it.
Oddly enough, I somewhat agree with his tenets. Carbs aren't the devil for everyone and they certainly haven't been for me personally in my weight loss journey. However in his quest to prove that he's correct and the proponents of paleo, Atkins, South Beach, etc. he commits some of the same errors as he accuses them of. He'll criticise doctors for not knowing nutrition but then go on to push his theory which of course is more correct than those he's critical of. I agree with some of his theories on the fetishization of Paleo as a true cave man diet, but I disagree with his assertion that there is one true way of eating. Different diets work for different people even if his theory that Americans are too overweight is true.
A good read, but could have been a lot shorter and a lot less preachy.
Oddly enough, I somewhat agree with his tenets. Carbs aren't the devil for everyone and they certainly haven't been for me personally in my weight loss journey. However in his quest to prove that he's correct and the proponents of paleo, Atkins, South Beach, etc. he commits some of the same errors as he accuses them of. He'll criticise doctors for not knowing nutrition but then go on to push his theory which of course is more correct than those he's critical of. I agree with some of his theories on the fetishization of Paleo as a true cave man diet, but I disagree with his assertion that there is one true way of eating. Different diets work for different people even if his theory that Americans are too overweight is true.
A good read, but could have been a lot shorter and a lot less preachy.
January 19, 2016
The book dwelt with the question, is meat good for us? A quick cut to the quick in Dr. Davis's opinion-- No. He rips every low carb diet from Atkins to Zone. He makes an excellent case for a plant based diet, from every angle. This book reminds me of the time in the 90's when I became a "vegetarian". I gained weight. I stopped eating meat but forgot about the endless pasta bowl. Oh man did I dig in on the pasta and muffins. Davis puts the spotlight on eating fruit, veggies, and grains. He is a vegan triathlete but he doesn't dwell on that. He examines the epidemiological data and the methods. Especially on the studies that don't support his views. I gave this book a 5 due to its thoroughness and readability.
Read this book and see if you still want to eat animal products? Its got me rethinking the vegetarian/vegan diet, and I bet it will you too.
Read this book and see if you still want to eat animal products? Its got me rethinking the vegetarian/vegan diet, and I bet it will you too.
November 1, 2015
If you're even vaguely interested in nutrition and health, read this book. Dr. Davis cites tons of research but manages to keep it readable and down-to-earth. Reducing animal protein is not all-or-nothing, and not as bleak and terrifying an outlook as people seem to think. Just keep an open mind and decide for yourself.
November 27, 2018
Davis is persuasive that animal-derived products are mostly terrible for you. I especially enjoyed the section where he explains to the public how to look at scientific studies. I also enjoyed the very scientific bent of the book with study after study because I generally enjoy super-nerdy-science reading.
This book isn't a diet book though. He's strong on the not-eating-meat point, but he doesn't spend much time on other things you shouldn't eat, and he only spends a little bit of time on things he thinks you should eat. I suspect that the vast majority of his research was on meat only, and he has very little idea about the specifics of say, wheat. I'm dubious based on the science that I've read that wheat is a healthy food to consume. Yes, maybe meat is even worse, but that doesn't mean you'll do great on a high wheat diet. The Okinawans don't eat much meat- though they do eat some fish- and they don't eat wheat. I don't doubt that some very specific healthy wheat products are available (and likely to go bad quickly because of lack of preservatives), but it seems like the majority of wheat products are pretty bad. And sugar is the devil.
Conclusion: working on cutting the animal products out of my diet.
This book isn't a diet book though. He's strong on the not-eating-meat point, but he doesn't spend much time on other things you shouldn't eat, and he only spends a little bit of time on things he thinks you should eat. I suspect that the vast majority of his research was on meat only, and he has very little idea about the specifics of say, wheat. I'm dubious based on the science that I've read that wheat is a healthy food to consume. Yes, maybe meat is even worse, but that doesn't mean you'll do great on a high wheat diet. The Okinawans don't eat much meat- though they do eat some fish- and they don't eat wheat. I don't doubt that some very specific healthy wheat products are available (and likely to go bad quickly because of lack of preservatives), but it seems like the majority of wheat products are pretty bad. And sugar is the devil.
Conclusion: working on cutting the animal products out of my diet.
Want to read
May 23, 2025next year i'll have been a vegetarian for 20 years and i am TIREDDD of being told how protein deficient i am meanwhile i have endless energy and feel really good!! curious to see what this book has to say!
April 24, 2018
Makes so much more sense than anything else I've ever read about health and protein.
March 20, 2016
Informative, interesting and really thought-provoking. While he cited numerous studies and reports (which gave a lot of validity to the point he's making), I found them to become tiresome after a hundred pages or so......but that's just me. Overall, the info in this book has given me pause to think - and to incorporate some changes into my life.
Interesting concepts - and some are rather frightful.
Interesting concepts - and some are rather frightful.
October 5, 2017
Loved it! I read it a month or two ago, but forgot to add it. I watched Garth Davis speak on some videos, and became interested in his book, which explores our culture's obsession with the macronutrient protein.
It's well-researched and passionately written, which made it a very easy read. Would recommend!
It's well-researched and passionately written, which made it a very easy read. Would recommend!
July 22, 2024
One of the important books.
The protein delusion is destroying countless animal lives, the environment and the health of the protein obsessed public.
The protein mania we're seeing is just another shitty conspiracy and more of the made up bullshit from those who profit from the exploitation and murder of animals.
This book is a wake up call.
The protein delusion is destroying countless animal lives, the environment and the health of the protein obsessed public.
The protein mania we're seeing is just another shitty conspiracy and more of the made up bullshit from those who profit from the exploitation and murder of animals.
This book is a wake up call.
December 6, 2015
A great study. For years I got away with eating junk because I ran 20 to 30 miles a week. I can no longer run as much as I used to and was shocked by most recent blood work. I have been researching and making life changes. This book has been a great resource.
June 9, 2018
As a bariatric surgeon, Dr. Garth Davis for several years enjoyed being able to change people's lives through weight loss surgery. But he started seeing patients come back a few years after surgery. The weight was piling back on. He kept giving the same up-to-date nutritional advice that everyone is spouting these days: eat more protein, carbs are bad, etc.
But as his own health began to fail, and he began having the same health problems as his patients, Dr. Davis felt like a hypocrite. He delved into the nutritional research and found that protein is not the panacea for health we all think it is: in fact, it's the opposite. Animal protein leads to health problems.
In this book, Dr. Davis is advocating for a whole foods, plant-based diet. I switched to just such a diet around three years ago, and by following it (even imperfectly!), I have been able to cure my rheumatoid arthritis and my constant stomach pain.
I got a surprise out of this book, though. I was just expecting more evidence on why a whole foods, plant-based diet is beneficial. I did get that, yes, and I got Dr. Davis's story as well, but what I didn't expect to get was (1) a primer on how to sort through scientific literature and judge the credibility and quality of studies, and (2) an explanation of how and why the media jumps on scientific studies and makes misleading headlines out of them.
If you're the kind of person who wants a scientific explanation for everything, this book is for you: it's packed with dozens of pages of sources at the end, and in the text, Dr. Davis clearly explains why each one is credible or not.
If you're the kind of person who feels frustrated about the contradictory but seemingly credible scientific advice bombarding us from all sides in the media, this book is for you.
I can't end this review without a mention of the recipes at the back of the book. Many doctors who write books on nutrition include recipes at the end. I find a lot of the recipes, in general, to be unappealing or a lot of work. These recipes are neither. A menu plan allows for preparing meal elements ahead on the weekend, and utilizes leftovers to simplify things. The recipes are mostly simple, don't use strange ingredients, and sound like things I would like to eat.
The bottom line: Even if you're not interested in giving up meat, I would still recommend this book for the scientific education it offers. Thank you, Dr. Davis!
But as his own health began to fail, and he began having the same health problems as his patients, Dr. Davis felt like a hypocrite. He delved into the nutritional research and found that protein is not the panacea for health we all think it is: in fact, it's the opposite. Animal protein leads to health problems.
In this book, Dr. Davis is advocating for a whole foods, plant-based diet. I switched to just such a diet around three years ago, and by following it (even imperfectly!), I have been able to cure my rheumatoid arthritis and my constant stomach pain.
I got a surprise out of this book, though. I was just expecting more evidence on why a whole foods, plant-based diet is beneficial. I did get that, yes, and I got Dr. Davis's story as well, but what I didn't expect to get was (1) a primer on how to sort through scientific literature and judge the credibility and quality of studies, and (2) an explanation of how and why the media jumps on scientific studies and makes misleading headlines out of them.
If you're the kind of person who wants a scientific explanation for everything, this book is for you: it's packed with dozens of pages of sources at the end, and in the text, Dr. Davis clearly explains why each one is credible or not.
If you're the kind of person who feels frustrated about the contradictory but seemingly credible scientific advice bombarding us from all sides in the media, this book is for you.
I can't end this review without a mention of the recipes at the back of the book. Many doctors who write books on nutrition include recipes at the end. I find a lot of the recipes, in general, to be unappealing or a lot of work. These recipes are neither. A menu plan allows for preparing meal elements ahead on the weekend, and utilizes leftovers to simplify things. The recipes are mostly simple, don't use strange ingredients, and sound like things I would like to eat.
The bottom line: Even if you're not interested in giving up meat, I would still recommend this book for the scientific education it offers. Thank you, Dr. Davis!
February 12, 2024
2.5 stars, but I would lean 3 star over a 2 star rating. I am actually still listening to it as I give this review but I'll finish it today. This book provides a lot of evidence that plant based diets are better for both your health and for weight loss. At times its interesting, but at other times its boring. The major problem I have with this book is that it is just way too long. I would not recommend it to anyone I know for that reason. Its just not entertaining or engaging enough to warrant reading (or listening if you get the audiobook like me) for that long. It becomes incredibly repetitive. Overall the message seems clear, plant based diets are better for your health and animal products are bad for you. I think it would benefit from not jumping back and forth between reduction of food to macronutrient language, but I get why he does that. Solid information, but not particularly awesome book. As a result of listening to this audiobook I have decided to increase my fruits and vegetables intake and reduce my animal product consumption, specifically meat. And I will try to share that information with people I know who want to improve their health or lose weight or both. But that's really hard cause I already know they don't want to hear it.
November 15, 2015
This is a book that breaks convention that you need protein to be healthy, to feel satiated,to lose weight and to be athletic, strong.
It's the journey of a prominent bariatric surgeon who once advocated a high protein, low carb diet but then also suffered with his own ailments of IBS and the metabolic syndrome. He was dismayed to "cure" his patients of obesity only to see them gain the weight back. So, he did his research and thoroughly dismantled the myth of low carb / high protein diets.
Since, he is plant based , he is now thriving and competing in Ironmans.
All you have to do nowadays is listen to personal trainers at the gym ( and even dietitians in my office)who tell their clients avoid carbs, and eat protein. Translation : turkey, chicken, eggs, salmon and lean beef. But protein is everywhere as it's a macromolecule in all food. When people refer to a "protein" food like a lean skinless chicken breast , (even organically free to range ) the majority of the calories are saturated fat.
But isn't it a good fat ? Well not really because we should have a ratio omega 6 to omega 3 of 1:1 -1:4 but you're really getting 15:1 .
Doesn't Salmon have omega 3? Yes , wild caught because they eat algae but not farm raised which eats grain . Wild also has PCBs and dioxin.
Along the way, Dr Davis encounters hostility from the Adkins/ Paleo people and goes into elaborate detail with several studies and biochemistry.
In essence we have evolved to use carbs as an energy source via Krebs cycle. I recall in undergrad, we jokingly said the " brain needs glucose ".
We should eat a diet more akin to an ape as we're really not carnivores. Look down. Do you see claws or have teeth long enough to rip through the hide of animal? Do you realize you're about 1/2 a chromosome from a chimpanzee?
Just listen to people answer this question, " what should a diabetic eat? "
You might say, "well I better cut out those carbs and eat more protein and you know, all of those good fats"
Well let's look at the science: when we eat meat, we are eating protein and fat. The protein raises insulin, which blocks fat mobilization from the cell and causes the consumed fat to enter the cell. When we eat an apple or potato, there is insulin secretion but no fat to be placed in the muscle cell. Insulin resistance is due to fat toxicity to the muscle cell.
What about weight loss?
How Adkins diet works : we store carbs as glycogen in liver and in muscles as emergency fuel source. On the diet, you are not consuming carbs so your body has to mobilize the glycogen to get sugar to fuel your cells. The glycogen is stored with water, so you also lose water weight. Then eventually you burn fat which causes ketosis and you get nauseated, constipated so you eat less. Eventually your body rebels and you crave carbs because that is the energy your body evolved to run on so you think you cheat ( but you're really not) and eat the carbs and gain back that water.
Of course the book goes into way more detail about it. Keep in mind Atkins died at 72 of ischemic cardiomyopathy, weighing 258. Whereas T Colin Campbell and Caldwell Esselstyn are thriving.
Regarding cancer , he implicates heterocyclic amines ( HCAs) found in meats will convert cancer cells from early stage to malignant. Also heme iron to N-nitroso compounds from meat into GI cancers. IGF1 found in milk which inhibit cell death,apoptosis.
Eggs which have very high choline causing prostate cancer to progress.
There are adverse kidney affects: Uric acid stones , hypertension, acidosis from excess amino acids.
Osteoporosis is interesting because most people think they should consume mass quantities of milk.
High animal protein intake causes increased acid ingestion via amino acids , so our body must use Calcium from bone and muscle as a buffer to keep the blood pH neutral.
Other interesting findings are the Blue Zones where it is not uncommon for people to live into the 100s.
In Okinawa , where they're predominantly carbohydrate based: yams , rice with rare fish.
7th Day Adventists of California who are predominantly vegetarian and lead an active lifestyle.
They have vegans , vegetarian, pescetarian, and some meat eaters ( but not in the proportions of typical America, more like the inverse: 80 %plant based.)
.
Other topics, how does a vegan get protein?
Well, he details that most commonly asked question by going through his own diet as an example also some recipes . But the bottom line it's impossible to be protein deficient unless you're on a starvation diet.
He also describes the RDA and how we got to our current number which is 56 grams for men and 46 for women but we're really getting closer to 102 and 70 respectively
Interestingly, there appears to be a max level at which more protein does not mean more muscle.
So an athlete only needs 20 grams post workout for recovery.
A vegan's gut micro flora can synthesize the amino acids necessary at any given moment as demonstrated by high endurance athletes consuming only fruit . " if you think you cannot build muscle on bananas, I challenge you to pick a fight with an ape."
But aren't most diseases genetic? No, thankfully less than 10%. 90% are preventable from changes in environment, as in what you ingest.
So, you have a choice live like an Okinawan or fade out like a typical American. What people don't realize is the 10 years preceding the death of morbidity and healthcare expense .
As an internist , with a predominantly geriatric population base ( where it's not uncommon to be on 10-15 Rxs) I hope this book reaches out to more people.
It's the journey of a prominent bariatric surgeon who once advocated a high protein, low carb diet but then also suffered with his own ailments of IBS and the metabolic syndrome. He was dismayed to "cure" his patients of obesity only to see them gain the weight back. So, he did his research and thoroughly dismantled the myth of low carb / high protein diets.
Since, he is plant based , he is now thriving and competing in Ironmans.
All you have to do nowadays is listen to personal trainers at the gym ( and even dietitians in my office)who tell their clients avoid carbs, and eat protein. Translation : turkey, chicken, eggs, salmon and lean beef. But protein is everywhere as it's a macromolecule in all food. When people refer to a "protein" food like a lean skinless chicken breast , (even organically free to range ) the majority of the calories are saturated fat.
But isn't it a good fat ? Well not really because we should have a ratio omega 6 to omega 3 of 1:1 -1:4 but you're really getting 15:1 .
Doesn't Salmon have omega 3? Yes , wild caught because they eat algae but not farm raised which eats grain . Wild also has PCBs and dioxin.
Along the way, Dr Davis encounters hostility from the Adkins/ Paleo people and goes into elaborate detail with several studies and biochemistry.
In essence we have evolved to use carbs as an energy source via Krebs cycle. I recall in undergrad, we jokingly said the " brain needs glucose ".
We should eat a diet more akin to an ape as we're really not carnivores. Look down. Do you see claws or have teeth long enough to rip through the hide of animal? Do you realize you're about 1/2 a chromosome from a chimpanzee?
Just listen to people answer this question, " what should a diabetic eat? "
You might say, "well I better cut out those carbs and eat more protein and you know, all of those good fats"
Well let's look at the science: when we eat meat, we are eating protein and fat. The protein raises insulin, which blocks fat mobilization from the cell and causes the consumed fat to enter the cell. When we eat an apple or potato, there is insulin secretion but no fat to be placed in the muscle cell. Insulin resistance is due to fat toxicity to the muscle cell.
What about weight loss?
How Adkins diet works : we store carbs as glycogen in liver and in muscles as emergency fuel source. On the diet, you are not consuming carbs so your body has to mobilize the glycogen to get sugar to fuel your cells. The glycogen is stored with water, so you also lose water weight. Then eventually you burn fat which causes ketosis and you get nauseated, constipated so you eat less. Eventually your body rebels and you crave carbs because that is the energy your body evolved to run on so you think you cheat ( but you're really not) and eat the carbs and gain back that water.
Of course the book goes into way more detail about it. Keep in mind Atkins died at 72 of ischemic cardiomyopathy, weighing 258. Whereas T Colin Campbell and Caldwell Esselstyn are thriving.
Regarding cancer , he implicates heterocyclic amines ( HCAs) found in meats will convert cancer cells from early stage to malignant. Also heme iron to N-nitroso compounds from meat into GI cancers. IGF1 found in milk which inhibit cell death,apoptosis.
Eggs which have very high choline causing prostate cancer to progress.
There are adverse kidney affects: Uric acid stones , hypertension, acidosis from excess amino acids.
Osteoporosis is interesting because most people think they should consume mass quantities of milk.
High animal protein intake causes increased acid ingestion via amino acids , so our body must use Calcium from bone and muscle as a buffer to keep the blood pH neutral.
Other interesting findings are the Blue Zones where it is not uncommon for people to live into the 100s.
In Okinawa , where they're predominantly carbohydrate based: yams , rice with rare fish.
7th Day Adventists of California who are predominantly vegetarian and lead an active lifestyle.
They have vegans , vegetarian, pescetarian, and some meat eaters ( but not in the proportions of typical America, more like the inverse: 80 %plant based.)
.
Other topics, how does a vegan get protein?
Well, he details that most commonly asked question by going through his own diet as an example also some recipes . But the bottom line it's impossible to be protein deficient unless you're on a starvation diet.
He also describes the RDA and how we got to our current number which is 56 grams for men and 46 for women but we're really getting closer to 102 and 70 respectively
Interestingly, there appears to be a max level at which more protein does not mean more muscle.
So an athlete only needs 20 grams post workout for recovery.
A vegan's gut micro flora can synthesize the amino acids necessary at any given moment as demonstrated by high endurance athletes consuming only fruit . " if you think you cannot build muscle on bananas, I challenge you to pick a fight with an ape."
But aren't most diseases genetic? No, thankfully less than 10%. 90% are preventable from changes in environment, as in what you ingest.
So, you have a choice live like an Okinawan or fade out like a typical American. What people don't realize is the 10 years preceding the death of morbidity and healthcare expense .
As an internist , with a predominantly geriatric population base ( where it's not uncommon to be on 10-15 Rxs) I hope this book reaches out to more people.
February 3, 2020
Book group pick. Admittedly I did start skimming at about the 2/3 mark. Some parts were interesting and it def made a good case for going vegan for a variety of reasons - not just weight. Some parts were really heavy/kind of a slog (lots of in-depth info about various studies). I appreciate the attention to detail and careful sourcing of information but wasn’t personally enthralled by this topic.
A good read if you’re very into nutrition or looking to make some big changes in your life dietwise. His advice basically follows the simple Michael Pollan dictate to “Eat food, not too much, mostly plants.”
A good read if you’re very into nutrition or looking to make some big changes in your life dietwise. His advice basically follows the simple Michael Pollan dictate to “Eat food, not too much, mostly plants.”
July 6, 2019
This is an important book. I read it along with the China Study and got the two mixed up at points with their parallels. Bottom line: we are obsessed with protein when it reality we are getting plenty of protein, and way too much animal protein which is actually hazardous to our health. It’s an entertaining read but it’s also extremely thorough and backed by science. If more Americans spent time reading legitimate research and not the bullshit in South Beach diet, Atkins, Paleo and Keto books promising a quick fix, maybe we wouldn’t be drowning in obesity, diabetes, heart disease and cancer. I’ll be recommending this for years to come.
November 19, 2019
The tone read as patronizing but the information seemed good. I plan to check out the recommended 21-Day Vegan Kickstart Program from the Physicians Committee for Responsible Medicine but the recipes promised on proteinaholic.com are buried in the blog and I'm not digging for old posts.
January 27, 2020
This was a fantastic book, full of accessible information and real science. Only gripe I have with this book is that it is a bit long and repetitive at time. With that said, everyone should read this book to learn about health and food.
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