Evaluate and Plan Your Diet Change

Chapter summary

Scale of the problem: 65% or more of adults in Western countries are overweight and close to 30% are obese. About half of adults take a prescription drug, and half of seniors take three or more. Even among normal-weight people, 20% show signs of metabolic syndrome.
Main idea: It is easier to take things out than put more in. The 80/20 rule says 20% of what you do gives 80% of the result.

Good relationships. Partners extend life expectancy and loneliness shortens it.
Remove smoking and drugs first. Limit alcohol to about one glass a day.
Know your family history, even though you cannot change your genes.
Exercise helps mood, memory and chronic disease, but does little for weight loss.

Salt: High salt may be harmful, but processed food supplies about 75% of salt. Cut processed food and salt falls anyway.
Red and processed meat: Research conflicts. The author judges the risk smaller than that of simple carbohydrates and excess weight, so he does not ask readers to cut meat. Health bodies that advise limiting processed meat take the opposite view.
Organic food, vitamins, detoxes, juicing, blood-type diets and low-GI rules: He sees little evidence they help and says they cost money. Supporters of these point to personal benefit and lower pesticide exposure.
Medical advice: He believes many doctors still teach “eat less, move more”. Many doctors would say they follow guidelines based on large trials.

Borrowing from business, change nothing until you have measured your starting point.
Answer four questions: Now (where are you), Where (what do you want), Why (your reasons) and How (the process). Most people jump straight to “how” and fail.
Keep a food journal using an app such as MyFitnessPal, accurate and for at least 12 weeks. Find a buddy.
BMI 20 to 25 can still hide poor internal health. Overweight and obese readers face more damage and may have metabolic syndrome, fatty liver, kidney disease or diabetes.

20% quit within two days, 40% within a week, and only 20% remain on a diet after one year.
Change as little as possible. Do not try to go from sinner to saint.
Stopping after the first 20 days is not failure. It is a valid plan-and-evaluate point.