# Eat to Beat Your Diet by William W. Li - Blinkist

What’s in it for me? Eat your way to better health.

Perhaps you’ve dipped your toes into the weight loss waters in the past, but have been disheartened by the results. Or maybe you’re seeking to ward off the growing list of chronic diseases, but have felt overwhelmed by the amount of information that abounds. Or you simply want to enjoy the foods you already know and love, but don’t believe you can or should. 

Dr. Li might just have the solution to all of the above. 

Popular diets often aren’t built on the foundations for long-term health – they’re more concerned with what’s happening in the mirror than under the microscope. Dr. Li, however, has pushed vanity aside and reviewed hundreds of scientific studies to get to the truth. Fortunately, he’s discovered that the mirror and microscope don’t have to be at odds – if you know how to use the innate power of Mother Nature to your advantage. 

This Blink Dr. Li’s Eat to Beat Your Diet isn’t about restricting and depriving. Instead, it offers a holistic approach to eating that focuses on what you should add, not subtract. It also addresses the commonly held beliefs around fat, metabolism, and nutrition that are, in fact, misleading at best and detrimental to human health at worst. 

You’ll learn about the “MediterAsian” approach and get a practical playbook for helping you adapt it to your own life. Once you start seeing – and feeling – the results, you’ll have no doubt that you really can eat your way to health and happiness!

Fat 101

In today’s world, it’s clear that “fat” has become feared. But here’s the thing: body fat isn’t inherently evil. It may have been painted the baddie, but science doesn’t entirely support this picture. In fact, fat plays an essential role in the well-being of living organisms. 

Fat is the largest gland in the body and one of the most important tissues. Fat aids the functioning of every organ and controls the release of critical hormones. Fat also protects our insides from rupturing when we fall and acts as a built-in sweater when it’s cold. We literally couldn’t survive without some body fat. 

What’s problematic is excess body fat. This applies just as much to “skinny” people as it does to those with larger bodies. As it turns out, body size isn’t an infallible assessment of overall health. 

Your body has three types of fat: brown, subcutaneous, and visceral. We’ll cover brown fat in the next section, so let’s focus on the remaining two here. Subcutaneous fat lies just beneath the surface of our skin – it’s the pinchable, pokable stuff. Visceral fat, on the other hand, is squeezed into the spaces between our organs. You don’t want excess amounts of either – but, as you’ve probably guessed, visceral fat poses the biggest threat. The increased risks associated with this kind of fat include Alzheimer’s, cancer, diabetes, heart disease, and stroke. That’s where our fear should be directed. And because visceral fat can’t be seen from the outside, it’s possible for thin individuals to be packed full of it despite their slender frames. 

But there’s good news too: you don’t need to lose outrageous amounts of body fat to significantly decrease your risk of chronic disease. In fact, Dr. Li recommends between 1 and 20 pounds for the vast majority of people. For example, if you lose 11 pounds, you reduce the likelihood of all-cause mortality by a whopping 36 percent. 

We’ll explore sustainable – and enjoyable – ways to lose excess body fat in the following sections, but it’s crucial to start your journey to long-lasting health and happiness with a scientific understanding of what fat is and isn’t. Fat doesn’t have to be your foe. It can actually be a very powerful friend.

Metabolism 101

How many times have you heard a “slow metabolism” cited as the cause of weight gain or obesity? Probably more than once or twice. But here’s the kicker: we’re all born with the same metabolism. Increased body fat isn’t the result of slow metabolism; increased body fat results in slow metabolism. 

As we discovered in the last section, you don’t have to lose ridiculous amounts of body fat to improve your health – and get your metabolism back on track. That said, it does matter how you lose it. 

There’s no denying that surgical fixes (think Lap-Band surgery, liposuction, and weight-loss prescription drugs) can lead to obvious improvements from the mirror’s perspective. Unfortunately, however, they fail to improve anything from the microscope’s point of view. 

So, what’s the solution? Dr. Li suggests brown fat. 

Brown fat accounts for only 4 percent of your total body fat, but it punches well above its weight when it comes to longevity and the vitality of your metabolism. 

Brown fat is your portable space heater – a furnace that burns away the unhealthy fat in your body and ignites your metabolism in the process. 

Here’s what’s interesting: lean individuals have more brown fat than obese individuals. Specifically, 2.5 times more, on average. Active brown fat seems to spark an upward spiral – the more you have, the better your metabolism is. The better your metabolism, the more efficiently you burn through unhealthy fat.

Studies have shown that a handful of foods activate brown fat. These include black pepper, chili peppers, and ginger. Brown fat can also be kicked into gear by cold exposure, but this is a somewhat less appealing route than tucking into well-spiced meals. 

Taking this research a step further, Dr. Li has come to define a list of 150 foods that support the metabolic system directly. That’s right – 150 foods he encourages you to add, eat, and enjoy! Think goodies like blueberries, broccoli, extra virgin olive oil, tomatoes, and walnuts. Water, green tea, and coffee are three beverages that offer the same metabolic-boosting benefits too. 

That sounds like one tasty prescription, doesn’t it? And it’s about to get even tastier.

The MediterAsian Way

As an internationally renowned physician, Dr. Li is frequently asked what diet he follows. His answer? He doesn’t adhere to one. Instead, he’s crafted an approach – a lifestyle – he calls the MediterAsian Way.

Asia and the Mediterranean are home to three of the world’s five Blue Zones, which are areas of remarkable health and longevity. These three Eurasian regions are Sardinia in Italy, Ikaria in Greece, and Okinawa in Japan. 

Central to the cuisines of these populations is their focus on fruits and veggies, nuts and legumes, and unrefined whole grains. The coastal areas include fresh seafood too. And if you’ve ever visited one of these culinary destinations, you’ll know that they’re also rich in traditions of celebrating meal times with friends and family. 

It goes without saying, but Dr. Li’s approach is both named after and inspired by the shining examples these cultures set. 

To give the MediterAsian Way some structure, Dr. Li lays out ten principles to act as guides. In addition to enjoying your food and eating it with those you love, there are two others especially worth keeping front of mind. 

The first is eating in moderation, which is a common thread shared in all five Blue Zones. Eating to excess places great stress on your metabolism – and, as you now know, it’s crucial to treat your metabolic system well. 

The second is fasting. Fasting doesn’t have to be a strict 16:8 routine. Simply skipping the occasional meal because you’re too busy or don’t have nutritious options at hand can kick your metabolism into gear. Dr. Li recommends missing one to three meals a week if you can. 

Now that you’ve been introduced to the MediterAsian Way and a few of its core principles, we’ll get more specific. And we’ll do this by joining Dr. Li on an excursion.

A trip to the supermarket

For many of us, food shopping is a hassle we endure for survival. But food shopping while also committing to burning body fat and boosting our metabolism? No wonder celebrities hire people to do this for them!

Fortunately, eating the MediterAsian Way isn’t hard. That said, you do need to know what you’re looking for. Most items on Dr. Li’s list of 150 foods, drinks, and condiments can be found in your local supermarket – but check out farmer's markets, Asian grocers, or online stores to supplement your search. 

Ready to follow Dr. Li to the supermarket? 

First, he would like to bust the “fruits are foe” myth. Yes, fruits contain non-trivial amounts of natural sugar, but they’re also chock full of fiber and bioactives that – in moderate doses – fight disease and obesity. Apples, pears, grapefruit, strawberries, and watermelon are all fantastic foods worthy of inclusion. While you roam the produce section, load your cart with avocados, carrots, garlic, mushrooms, and onions too. 

Next up? The middle aisles. Like fruits, the center of the supermarket has received an unfairly bad rap. Sure, you need to dodge the alluring packets of confectionery, processed cereals, and even so-called “health foods,” but there’s treasure to be found if you have a map. Look for dried and canned legumes such as chickpeas, lentils, and white beans. Scour the shelves for grains like barley, buckwheat, and purple maize. Roll toward rows of apple cider vinegar, capers, and kimchi. You can even throw in a bar of dark chocolate – make sure it’s 80 percent cacao or more – for good measure! 

Finally, we’ll end our virtual excursion in the seafood section. If you eat meat, do as the Blue Zones do and make fish, shellfish, and roe your main meat sources. If you’d prefer, you can stock up on stacks of canned anchovies, salmon, and tuna – or pick up fresh hauls of Dover sole, hake, and lobster as needed.

The Eat to Beat Protocol

Here’s where the real magic happens: putting it all together in Dr. Li’s Eat to Beat Protocol. 

Rather than a restrictive set of rules, take Dr. Li’s protocol as a gentle guide. Ultimately, you know you best. Only you know what foods you like and dislike, which foods make you feel great or lousy, and the nuances of your life commitments and demands. 

The Eat to Beat Protocol is divided into three distinct stages. 

In weeks one and two, you begin Stage 1. In Stage 1, focus on identifying the foods in your current diet causing you harm, and start switching them out with healing MediterAsian foods instead. For instance, trade your morning energy drink for a cup of good coffee, replace your afternoon candy bar with squares of dark chocolate, or swap your daily red meat dinner for a tin of tuna or filet of hake. 

In weeks three to six, move on to Stage 2. In Stage 2, introduce intermittent fasting – MediterAsian style. Don’t worry, this isn’t as scary as it sounds. We all fast while we sleep. Simply define a window in which you’ll eat and a window in which you won’t. 12:12 is a great place to start. If possible, wait an hour after rising before having your first meal, and finish your last meal two to three hours before going to bed. 

In week seven and beyond, transition into Stage 3. In Stage 3, maintenance is your mantra. Armed with all the knowledge you need for long-term health and happiness, make the Eat to Beat Protocol more streamlined, fun, and personal. For example, plan your recipes a week at a time and make a one-stop-shop trip to the supermarket, pick up a new MediterAsian food while you’re there, or play with missing a different meal (or three) each week. 

Remember, the MediterAsian Way is an approach, not a diet – so own it! Make it work for you. The more you embrace it, the more Blue Zone–level well-being and life satisfaction you’ll reap.

Beyond diet

You picked this Blink to better understand how your diet can be harnessed to improve your long-term health and happiness. Hopefully, armed with science-backed principles and protocols, you now feel empowered to make this a reality. 

But before we let you loose, we’d be remiss not to briefly mention three other factors that considerably impact your well-being: sleep, physical activity, and stress management. 

You probably know that poor habits in any of these areas will increase your risk of chronic disease and mental health issues. However, it may be a surprise to learn that all three also have significant sway over your metabolism and excess body fat. 

Let’s have a quick look at a few ways you can optimize your health beyond diet. 

When it comes to sleep, stick to a schedule – even on weekends. If you set an alarm to wake up in the morning, consider setting an alarm to wind down in the evening. This can help remind you to dim the lights, turn off electronic devices, and close your eating window for the day. 

When it comes to physical activity, going for a short walk after meals is a fantastic place to start. As you build confidence, explore more involved options like visiting the local swimming pool, taking part in a team sport, or turning your bicycle into your go-to form of transport. Even fidgeting counts if your life demands long periods of sitting! 

Finally, stress management. As with physical activity, stress management can take many forms, so stick with what works best for you. Perhaps that’s a meditation or mindfulness practice. Maybe it’s yoga or tai chi. For others, it could be speaking to a family member, close friend, or licensed professional. 

These might not sound as sexy as the latest gadget, hack, or innovation, but they have a track record that extends generations. Think of these optimizations as investments. After all, health is the greatest wealth.

Final Summary

You can eat your way to weight loss, a thriving body, and a longer life span – all while continuing to enjoy many of the foods and recipes you know and love. 

By understanding how fat and metabolism are influenced by your dietary and environmental choices, you can start harnessing the incredible innate brilliance of Mother Nature today. 

Pursuing good health and happiness doesn’t have to be a laborious endeavor. Life, like food, is here to be celebrated and savored.