What is the best book on nutrition
11 recommended books on healthy eating
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I love reading! I read every day. Sometimes only for ten minutes, sometimes for two hours. Sometimes I read fiction, other times a non-fiction book. I've been doing this for a number of years. After a while, a lot of books come together.
I've read more than ten books about nutrition alone. I quickly forgot some of them. Others have has a lasting effect on my diet. I would like to introduce these books to you here. I am listing the books in the order I read them because my diet has gone through several steps that were influenced by these books:
1. Eating Animals - Jonathan Safran Foer
I only read my first book on nutrition because I liked the author. Jonathan Safran Foer was known to me only as a novelist. I made up my mind to read every book he wrote. Suddenly he published Animals Eating - a book that was suspected of converting its readers to vegetarians. I didn't think this would happen to me, but I was excited.
Less than 100 pages later, I gave up meat and fish. Jasmin felt the same way! So the book is very convincing. Anyone who has the feeling that careful handling of meat is not a bad idea will receive the necessary impetus to put the idea into practice with animals.
To be honest, my vegetarian lifestyle didn't last forever, only two years. However, that was not because of the book. To find my way back there, I recently read it a second time. Since then I have again done without meat and fish.
2. Why we get fat - Gary Taubes
I just had to read this book because the title appealed to me: Why we get fat!I was fat - not when I was reading the book, but I still wanted to know how it came about.
While reading, I understood for the first time how insulin works and how fat is stored in the body. But there was one thought in particular that stuck me: the old idea that we just need to burn more calories than we eat is refuted in this book. According to the author not every calorie is the same. Instead, what matters is their quality.
The thought interested me and today I wish that I had deepened the subject at that time. But I was distracted by other topics and didn't get back to eating until two years later. If I had stayed with it then, I would have saved myself the yo-yo effect.
3. Food - Michael Pollan
These two years ended last summer. When I was traveling across the United States, I saw a book on my landlord's shelf that spoke to me immediately. It says: In Defense of Food - The German edition is simply called Lebensmittel.
I took it off the shelf and read it through in three days. The book clearly describes why it is the industrially produced dishes that make us sick and fat. Pollan advocates consuming real food.
This book has influenced me a lot. I started worrying about my diet again and decided to cook myself more often. I now had a completely different view of ready meals. It was the beginning of a major dietary change and impact on our own book - Eat Real Food! - cannot be mistaken.
4. The Bitter Truth About Sugar - Robert Lustig
When I was digging deeper into the topic of nutrition, I soon came across a video by Dr. Robert Lustig. In this lecture, which has been clicked a million times, he explains to students why he considers sugar a poison. Sugar is the number 1 trigger for obesity, diabetes and other common diseases.
I watched the 90-minute video in one go, after all, it was sugar my Theme. Because I was addicted to sugar for a long time and that had determined my life for many years.
In the book The Bitter Truth About Sugar, I rediscovered the calorie issue. Also Lustig claims not every calorie is created equal. This book is also about how insulin works, how fat is stored and what role sugar plays in this.
Just before I read the book, I had significantly reduced my sugar consumption. Having my findings confirmed in this way was very useful in keeping up with the work.
5. Eating out of mind - Brian Wansink
Brian Wansink approaches the nutritional issue from a different perspective. As a behavioral scientist, he is not interested in what we eat, but how and how much we eat. In his book he quotes many of the studies he has carried out himself, which show in an entertaining way how much we care Let our environment influence you. This is how we eat more when the plate is large or when we are distracted or when we eat straight from the package. Wansink knows countless situations in which we more eat as needed.
If we were to only eat healthy foods, Wansink's findings would be irrelevant from my point of view. I don't think we can eat too much of healthy foods. But since we don't do that, we also sin - some more, some less - I find the tips in this book very useful in order to consumption unhealthy Keep food within limits.
6. China Study - T. Colin Campbell
When I was in Thailand a few months ago, my meat consumption got a little out of control. It is easier there to eat meat at every meal than to go without it. But after a friendly tip from my vegetarian guide and an additional conversation with Jasmin about my diet in Thailand, I decided to be more careful again.
So the book The China Study came in handy for me. A Healthy Habits reader recommended it to me. I downloaded it to my reader and started reading.
The author led the so-called China Study - the most comprehensive nutrition study in the world. During decades of research he could no longer overlook a connection: the between animal products and diseases like diabetes, cancer, heart disease and much more.
Because of his findings he advises a vegan diet. The arguments sound conclusive, convincing and at the same time frightening. Although I don't live vegan after reading it, I have completely renounced meat and fish and I have also significantly reduced the use of eggs and dairy products.
How to deal with this knowledge is up to you. I expect The China Study will convert a lot of readers to vegans, like Animals eat turns its readers into vegetarians.
7. The Calorie Myth - Jonathan Bailor
Now we come back to one of my favorite subjects: calories! With a title like The Calorie Myth, you can imagine that the author is not overly enthusiastic about counting calories while eating.
Instead of paying attention to the number of calories, he recommends the quality of the calories to put in the foreground! According to him, not all calories are created equal - we already had that! - but differ significantly in their quality. While some are burned quickly, others settle in the fat cells.
His statements support our opinion that nobody needs to count calories when eating natural foods. If you count calories, you probably eat wrong - but even then counting is of no use to himas you will learn in this book.
After reading other books, something bothers me that the author so freely recommends the consumption of animal products, but a The book does not contain all the answers about our diet. First and foremost, every expert wants to confirm his own thesis.
8. Wheat bulb - William Davis
Update April 2016: After I hadn't read any new nutrition books for about a year, I got my hands on wheatwampe by William Davis. Since it seemed too populist from a distance, I had avoided it for a long time, but now I read it. The book is the least likeable to me on this list. The author shoots himself into the subject of wheat, but ultimately considers any type of grain to be unhealthy.
Even if I didn't like the author's narrative style, I took on some insights from his book and then looked at other sources as well. I also tried a few things in my everyday life and have to admit feeling betterwhen I cut down on grain consumption.
Currently I'm trying to get on that daily bread to renounce and make it an exception. I manage to do this very well, I stay full for a long time and feel slimmer (I don't yet know if I am due to the lack of bathroom scales).
9. Eat real food! - Jasmine & Patrick
In conclusion, I would like to take the opportunity to recommend our own book to you. In this we have written down our experiences with healthy eating. The key message is clear and simple: Eat real food!
The book contains some influences from the works mentioned above. In addition, we go a step further and relate to everyday life. How you integrate a healthy diet with habits into your life - that is what our book is about.
Addendum from February 2016: In the meantime, the book has been republished with Südwest-Verlag. Since then it has been available both on the Internet and in stationary bookshops.
10. Slimmed down - Jasmine & Patrick
The tenth book was also written by Jasmin and me. After we wrote about natural nutrition in “Eat real food!”, We went a little deeper here and worked out ten habits, with which you can safely lose weight. Those who are not overweight will be able to keep their weight with this advice.
In the book we present our personal weight loss story and derive from it - as well as from the books mentioned above - a strategy for losing weight, without starvation, calorie counting and other things that are typical for diets. Losing weight is only sustainable if it is achieved through healthy habits.
The book is 96 pages long and is available in print from amazon. The digital version is also available on our blog and in other book shops on the Internet.
11. Sweetened with sugar - Patrick
I round off the eleven with another book from Healthy Habits. In Eat Real Food! let's touch on the subject of sugar. We go further in-depth in Sugar-Free. On 84 slim pages we show you why you should reduce the amount of sugar in your life and how you can do this in everyday life.
Again we focus on habits, because they are the only way how you can persist with a change in diet over the long term. That is why the book is about mucking out your own household, about alternatives to the often sweet breakfast, drinks and healthy snacks (instead of sweets, cakes and fruit quarks).
In addition to the book, we have published an online course on the same topic. With this course we will accompany you during your sugar withdrawal for 30 days. The e-book is sugar-coated for free with the course. You can start the sugar-free course here.
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