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Conquer Cravings, Retrain Your Fat Cells, and Lose Weight Permanently
Read by Dawn Ludwig
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Table of Contents
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Testimonials from the Pilot Test
Weight and waist measurements reflect changes over the sixteen weeks of the pilot. See here for details.
My husband said that he didn't think I was on a diet—he said diets are full of deprivation and, since I wasn't feeling deprived, I couldn't call it a diet anymore. It does feel good not to be driven by my stomach! I feel so different in such a good way.
—Donna A., 51, Selah, WA Weight loss: 22 pounds. Decrease in waist: 5 inches
I've worked at the same hospital for fifteen years. I have people, two, three, five times a day coming up to me and saying, "Oh my God—you look fantastic." Which is truly a gratifying reward that I was not looking for. I was doing this purely for myself. And many, many, many people track me down and say, "Please, share it with me. I want to learn how to do this." Personally, I feel amazing.
—Eric F., 42, Needham, MA Weight loss: 17 pounds. Decrease in waist: 3 inches
There is more to this program than just a number on the scale. I think they should call this "the change your brain diet" because I have a totally different outlook on food, my body, my personal journey, and wellness in general. Temptations are still there but I don't constantly feel hungry or deprived. I used to feel like there was something wrong with me, that I lacked willpower or fortitude. This program has shown me that I can do this—it has given me something very intangible that I have difficulty describing but hope others are feeling too. I feel like I can stick to this for the rest of my life.
—Lisa K., 52, Dedham, MA Weight loss: 19 pounds. Decrease in waist: 6 inches
This program has proven to me that diet does matter… a lot! I have lost this weight without exercise. I never thought I could learn to eat differently, lose weight, and actually enjoy the food I'm eating.
—Deborah W., 52, Tewksberry, MA Weight loss: 21 pounds. Decrease in waist: 4 inches
I have followed the program heart and soul. I have never ever been able to do that on a weight loss or health program before. I physically was not able to. I would cave and binge or would slowly trickle foods in and then feel bad and give up altogether. Life offers so many tasty ways to satisfy yourself—if you are not educated on what your body needs and limits are, you are eating blind!
—Dominique R., 40, St. Paul, MN Weight loss: 28 pounds. Decrease in waist: 6.5 inches
Food no longer controls every waking moment of my life. Before doing the program, I was always thinking about the next meal or snack. I never felt full or satisfied. But now, I often have to remind myself that it is time to eat again. I feel so good, so much better than I have felt in a very long time. I cannot remember the last time I looked so good—my face is defined, I have a neck again, and now I have shoulders that do not look like they belong to a football player! I look in the mirror and like what I see now.
—Angelica G., 50, Sacramento, CA Weight loss: 11.5 pounds. Decrease in waist: 3 inches
I'm very impressed with my results. The recipes taste excellent—and this is from someone who never cooks.
—Mary L., 51, Quincy, MA Weight loss: 18 pounds. Decrease in waist: 2 inches
I am wearing jeans that I have not been able to zip or button for more than two years! The difference is the 4 inches I lost from my middle! Never again will I eat that processed food! I am so motivated!
—Joyce D., 70, Roswell, GA Weight loss: 8 pounds. Decrease in waist: 4.5 inches
I chose this program because I was tired of not being able to keep up with my active lifestyle—I felt fatigued before my day started and lacked the motivation to do activities after work. Because I had such a busy schedule, I often binge ate, which would leave me feeling bloated and tired. After beginning the program, I immediately began to feel increases in energy along with restful sleep. For me, the most rewarding part of the program is being able to wake up refreshed and having the energy to conquer an eighteen-hour day. I've also learned to make healthy choices and listen to my body—why didn't I do this sooner?!
—Amanda N., 28, Pepperell, MA Weight loss: 8 pounds. Decrease in waist: 5 inches
This program to me is about getting healthy. Losing weight will be a happy side effect. You can do fad diets where you lose 24 pounds in 24 days but then jump right back into old eating habits. Or you could lose a few pounds a month for a year and maintain that weight for the rest of your life while still enjoying eating.
—Matthew F., 36, Roslindale, MA Weight loss: 31 pounds. Decrease in waist: 5.5 inches
Initially, giving up sweets was hard. But the program was perfect for me because you just ate what you like, but in smarter ways. Then, when I would eat pizza, soda, or popcorn, I would feel really gross. The program helped me obtain a much healthier and smarter relationship with food. I feel more mentally clear and just happier. I would recommend this program to anybody.
—Kristin Z., 24, Dorchester, MA Weight loss: 20 pounds. Decrease in waist: n/a
Last winter was one of the most difficult I have ever experienced. I could have easily gained lots of weight from lack of exercise, carb cravings due to the cold and from being more housebound than usual. But the program has been a godsend and the easiest I have followed!
—Katherine L., 56, Stoneham, MA Weight loss: 7 pounds. Decrease in waist: 2 inches
There have been many changes, and I love them! My weight is down. My waist size is down. My energy is up. My attitude is up. And what's really awesome about it all is that I believe that I can sustain this lifestyle. The food I have learned to prepare is delicious. I feel very sated after eating. And I am beginning to not feel deprived. This plan is really working for me (and my wife too!). I don't want this just to be a diet that ends when I reach my ideal weight. I am more healthy than ever and I don't want to revert to my old self. I am gaining confidence every week.
—Dan B., 45, Lehi, UT Weight loss: 15 pounds. Decrease in waist: 1 inch
I have increased energy throughout the day, especially in the late afternoon when I would usually feel sluggish and need coffee. The recipes are easy to follow and I had a really good time learning to cook all of those tasty meals. And I've continued losing weight after the 16-week pilot ended!
—Benjamin P., 26, Natick, MA Weight loss: 14 pounds. Decrease in waist: 2 inches
The biggest change has been my ability to make choices around food. I no longer feel victimized by food, or deprived. I look forward to ripe berries in the same way I used to think about cookies. The ability to choose food has given me freedom and has empowered me in other ways. Last year at this time, I had no hope that my body could change. But if I can do this, I can do anything.
—Kim S., 47, South Jordan, UT Weight loss: 25 pounds. Decrease in waist: 3.5 inches
Because I no longer have the "craving crazies" drowning out thoughts and physical sensations, I am able to calmly notice what's going on with my mind and body. I know what feeling good feels like (mentally and physically), and it has less to do with a number on the scale than I expected it to. I feel hopeful—that's huge.
—Nancy F., 54, Eden Prairie, MN Weight loss: 14.5 pounds. Decrease in waist: 7 inches
After years of hating my body—and thinking, "Oh, I don't look that bad," until I see myself in pictures—a guilt-free eating plan seemed awesome. As time goes on, it seems to be easier to say no to some of the foods I would overeat in the past. I have to admit, it does feel good to be able to say no and not feel deprived.
—Ruth S., 65, Stillwater, MN Weight loss: 15 pounds. Decrease in waist: 2.5 inches
I actually have found this program to be life altering, quite frankly. I went into it with a goal of weight loss, but I came out with so much more in terms of the benefits. Not only for my own health and well-being, but for my family as well.
—Lauren S., 52, North Andover, MA Weight loss: 28 pounds. Decrease in waist: 4.5 inches
I often experience a rut when it comes to food selections for meal preparations. When in those ruts, it is easy to turn to fast and unhealthy options, such as processed foods and fast foods. The recipes renewed my love of cooking. A big surprise was how much my children, ages eight and ten, enjoyed the recipes. I assumed they would turn up their noses at these new foods, but instead their palates were expanded. Another encouraging part of this process was the knowledge that if I were to derail from the program, all was not lost and I could get back on track to becoming a healthier version of myself.
—Esther K., 38, Flower Mound, TX Weight loss: 11 pounds. Decrease in waist: 3.5 inches
It's like night and day! I used to be on antidepressants due to acute body aches, mild depression, and foggy head, and all of that has disappeared like magic! My tiredness and fibromyalgia have disappeared, and every day I wake up with a beaming smile on my face. My husband is shocked to see me not reaching out for Tylenol for my frequent headaches. What is this? I call it a miracle.
—Jyoti A., 59, Muskogee, OK Weight loss: 7 pounds. Decrease in waist: 4 inches
This program really helped me understand the connection between my cravings and my blood sugar levels. My cravings seemed to disappear and I very rarely felt hungry—which has been a challenge for me in the past, especially with how active I am with CrossFit and triathlon. I learned a lot more about how to eat to live rather than the other way around. I sleep and train better now than I ever have. The recipes were shockingly delicious!
—Amanda B., 35, Roslindale, MA Weight loss: 8 pounds. Decrease in waist: 2.5 inches
Note to Readers
All personal stories in this book are real and represent the authentic experience of pilot program participants. Each of these participants provided permission to include his or her actual first name, last initial, age, and location. Stories have been edited for grammar and brevity.
A NEW WAY TO THINK ABOUT WEIGHT LOSS
Most weight loss programs require you to cut back calories. This one won't.
Many expect you to endure hunger. This one doesn't.
Some require grueling workouts. Not this one.
That's because the program in this book, the Always Hungry Solution, uses a radically different method of weight control, based on decades of groundbreaking, but little-known, research.
Conventional diets aim to shrink body fat by restricting calorie intake. But this approach is doomed to fail in the real world, because it targets the symptoms, not the root cause of the problem. After a few weeks of calorie restriction, the body fights back, and makes us feel hungry, tired, and deprived. Though we may be able to ignore these unpleasant feelings for a short while, they inevitably erode our motivation and willpower. Sooner or later, we succumb to temptation and the weight comes racing back—often leaving us heavier than before we started the diet.
The Always Hungry Solution turns dieting on its head, by ignoring calories and targeting fat tissue directly. Using the right types and combinations of foods (and other supportive techniques related to stress reduction, sleep, and enjoyable physical activities), this approach reprograms fat cells to release their stored calories. When this happens, the pent-up calories flood back into the body, shifting metabolism into weight loss mode. You'll experience a surge in energy levels and dramatically increased satiety—that pleasant sense of fullness after eating. You'll feel good, and begin to lose weight without hunger or cravings.
In our sixteen-week pilot program with 237 participants, some people like Donna A., Dominique R., and Matthew F. lost weight rapidly, right from the start (see pages v-vii). For others, weight loss was slower, but was accompanied by important health benefits like decreased waist size and reduced heart disease risk factors. In addition, participants consistently reported most or all of the following: reduced hunger, fewer cravings, long-lasting satiety after eating, increased enjoyment of food, better energy, and enhanced overall well-being. These positive experiences—the opposite of what typically occurs on a calorie-restricted diet—bode well for long-term success and an end to yo-yo dieting.
For sensational weight loss, starve yourself. But for sustainable weight loss, feed your fat cells well!
The Always Hungry Solution features savory proteins (with options for both meat-eaters and vegetarians), luscious sauces and spreads, filling nuts and nut butters, and a range of natural carbohydrates. This way of eating is so rich and satisfying that there will be little room left for the highly processed carbohydrates that have crept into our diets during the low-fat craze of the last few decades. You may notice that some of the recipes have a "retro," feel, harking back to those hearty meals of the 1950s, but each has been updated with modern flavors and fine-tuned to reflect the latest scientific insights. Getting the science exactly right lets us achieve maximum weight loss and overall health benefits with minimum effort. It's diet without deprivation.
This is not a typical low-carbohydrate diet. In Phase 1: Conquer Cravings, you'll give up—for just two weeks—starches and added sugars. But in Phase 2: Retrain Your Fat Cells, you'll add back moderate amounts of whole-kernel grains, starchy vegetables (except white potato), and a touch of sweetener. Then, in Phase 3: Lose Weight Permanently, you can mindfully reintroduce bread, potato products, and some other processed carbohydrates, depending on your body's ability to handle them—creating a customized diet that's right for you.
For anyone ready to get started right away, all of the key concepts are in Chapter 1: The Big Picture. Read it, then feel free to skip right to Part 2: The Always Hungry Solution. For others, chapters 2 through 4 provide a more in-depth exploration of the problem with conventional diets and the new science of weight loss without hunger. The program in part 2 has everything you'll need to put this plan into action, including recipes, meal plans, tracking tools, shopping lists, food preparation guides, and more. Finally, the epilogue offers ideas to make society a healthier place for all of us to live.
I hope you enjoy the many delicious and nutritious recipes in these pages. I'm confident that Always Hungry? will help you achieve lasting weight loss, experience increased vitality, and enjoy a healthy life.
And please write to me at firstname.lastname@example.org about your experiences.
David S. Ludwig, MD, PhD
ALWAYS HUNGRY, NEVER LOSING WEIGHT
In 1905, during his term as secretary of war, William Taft weighed 314 pounds. On his doctor's advice, Taft began a low-calorie/low-fat diet and exercise program bearing striking similarity to standard weight loss treatment today. Soon, he reported feeling "continuously hungry." At his presidential inauguration three years later, Taft weighed 354 pounds.1
The Big Picture
I completed my medical training in the 1990s, as the obesity epidemic approached crisis proportions. Incredibly, two out of three American adults had become excessively heavy. For the first time in medical history, type 2 diabetes (previously termed "adult onset diabetes") had begun striking children as young as ten years old. And economic forecasts predicted that the annual medical costs of obesity would soon exceed $100 billion. Amid these disturbing developments, I decided to specialize in obesity prevention and treatment.
Like many young doctors, I had received virtually no instruction in nutrition. Then, as now, medical schools focused almost exclusively on drugs and surgery, even though lifestyle causes most cases of heart disease and other chronic disabling conditions. In retrospect, my lack of formal knowledge of nutrition was a blessing in disguise.
The 1990s were the height of the low-fat diet craze, exemplified by the original Food Guide Pyramid, published in 1992 (see figure here). Based on the notion that all calories are alike, the pyramid advised us to avoid all types of fat because they contain twice the calories of other major nutrients. Instead, we were told to load up on carbohydrates, including six to eleven servings each day of bread, cereal, crackers, pasta, and other grain products. Luckily, I hadn't been indoctrinated in these conventional teachings and began my career in research and patient care with an open (and mostly empty) mind when it came to nutrition.
My first professional research position was in a basic science laboratory conducting experiments with mice. Soon after starting this work, I became amazed by the beauty and complexity of the systems that control body weight. If we fasted a mouse for a few days, it would, of course, lose weight. Then, when given free access to food, the animal ate voraciously until it had regained all of the lost weight—no more, no less. The opposite was also true. Force-feeding could temporarily make a mouse fat, but afterward it would avoid food until its weight dropped back to normal. Based on these and other experiments, it seemed as if an animal's body knew precisely what weight it wanted to be, automatically altering food intake and metabolism to reach a sort of internal set point, like a thermostat that keeps a room at just the right temperature.
Our most interesting scientific experiments explored how this "body weight set point" could be manipulated. If we modified certain genes, administered drugs, or altered diet in particular ways, the mice predictably gained weight to a new stable level. Other changes caused permanent weight loss, without apparent signs of distress. These experiments demonstrated a fundamental principle of the body's weight-control systems: Impose a change in behavior (for example, by restricting food), and biology fights back (with increased hunger). Change biology, however, and behavior adapts naturally—suggesting a more effective approach to long-term weight management.
In the midst of my stint in basic research, I helped develop my hospital's newly established family-based weight management clinic, called the Optimal Weight for Life (OWL) program. Like virtually all specialists at the time (and many to this day), our team of doctors and dietitians focused at first on calorie balance, instructing patients to "eat less and move more." We prescribed a low-calorie/low-fat diet, regular physical activity, and behavioral methods to help people ignore hunger, resist cravings, and stick with the program. When they returned to the clinic, my patients usually claimed to have followed recommendations. But with few exceptions, they kept gaining weight—a depressing experience for everyone involved. Was it the patients' fault for not being honest with me (and perhaps themselves) about how much they ate and how little they exercised? Or was it my fault for lacking the skills to motivate patients to change? I felt ashamed of judging my patients negatively and felt like a failure as a physician. I dreaded going to the clinic, and I'm sure some of my patients felt the same way. I suspect many doctors and patients at weight loss clinics throughout the country can relate.
After about a year of this schizophrenic existence—fascinated with biology in the lab, frustrated with behavior change among my patients in the clinic—I began to wonder about the disconnect. Why did basic scientists think one way about obesity and practicing clinicians another? Why did we disregard decades of research into the biological determinants of body weight when treating patients? And why were we using an approach to weight loss based on a "calories in, calories out" model that hadn't changed since the late 1800s, when bloodletting was still in vogue?
So I launched into an intensive examination of the literature, from popular diet book authors like Barry Sears (The Zone Diet) and Robert Atkins (Dr. Atkins' New Diet Revolution) to George Cahill, Jean Mayer, and other preeminent nutrition scientists of the last century. I spent hundreds of hours poring over musty volumes in Harvard's medical library, rediscovering provocative but neglected theories about diet and body weight. And I began to realize just how little evidence there was to support standard obesity treatment.
Soon, my entire perspective shifted. I came to see food as so much more than a delivery system for calories and nutrients. Although a bottle of cola and a handful of nuts may have the same calories, they certainly don't have the same effects on metabolism. After every meal, hormones, chemical reactions, and even the activity of genes throughout the body change in radically different ways, all according to what we eat. These biological effects of food, quite apart from calorie content, could make all the difference between feeling persistently hungry or satisfied, between having low or robust energy, between weight gain or loss, and between a lifetime of chronic disease or one of good health. Instead of calorie counting, I began to think of diet in an entirely different way—according to how food affects our bodies and, ultimately, our fat cells.
MY PERSONAL TESTIMONIAL
At that time, I was in my thirties and, like so many Americans, had gained an extra pound or two each year since high school. For most of my life, I was fit and lean, and ate reasonably well, at least according to conventional standards: not too much fat, lots of whole-grain products, several servings a day of vegetables and fruits, and relatively little sugar. But after several years of steady weight gain, I had approached the threshold for becoming overweight, a body mass index (BMI) of 25.*
For my first clinical research study, I experimented on myself, guided by my rapidly evolving understanding of nutrition. I doubled my intake of fat, with generous servings of nuts and nut butters, full-fat dairy products, avocado, and dark chocolate, and ate vegetables drenched in olive oil. I increased protein just a bit and cut back on my starchy staples, including bread, cereal, pasta, and pastries. I made a few other changes, none especially difficult, but no attempt to reduce calories, eliminate all carbohydrates, or deprive myself in any way.
Within a week, I felt an astonishing improvement in energy and vitality, and a robust sense of well-being that lasted throughout the day—as if some previously unknown but important metabolic switch had finally been flipped on. Four months later, I had lost 20 pounds and needed a new wardrobe two pants sizes smaller. Most remarkably, all this had occurred with no hunger and no carbohydrate cravings. Previously, I would be famished by late afternoon, and usually staved off hunger in the lab with a four p.m. break for a carb-laden vanilla scone from the local bakery. But with my new diet, I felt full for hours after eating. For the first time in my life, I completely lost interest in bread, which used to accompany my every breakfast, lunch, and dinner. And when it was time for a meal, I'd experience a pleasant, stimulating interest in food, entirely different from feeling starved and in desperate need of calories.
The successful outcome of this self-experiment, coupled with new insights into nutrition, renewed my enthusiasm for patient care, with the exciting prospect of something that might actually work in the clinic. Over the next few years, I transitioned out of the animal laboratory and into clinical research. I made it my mission to explore alternative diets under scientifically controlled conditions and have continued that line of research to this day.
Virtually all weight loss recommendations from the U.S. government and professional nutritional organizations rest on the notion that "a calorie is a calorie"1—a strategy with appealing simplicity. "Just eat less and move more," they say. "Consume fewer calories than you burn off, and you'll lose weight." There's just one problem: This advice doesn't work—not for most people over the long term. Obesity rates remain at historic highs, despite an incessant focus on calorie balance by the government, professional health associations, and the food industry (witness the "100 calorie pack"). Furthermore, the customary method to reduce calorie consumption since the 1970s—a low-fat diet—has failed miserably.
Although the focus on calorie balance rarely produces weight loss, it regularly causes suffering. If all calories are alike, then there are no "bad foods," and the onus is on us to exert self-control. This view blames people with excess weight (who are presumed to lack knowledge, discipline, or willpower)—absolving the food industry of responsibility for aggressively marketing junk food and the government for ineffective dietary guidance.
- "Once in a generation a scientist comes along who tells a new story about why we are sick and how we can heal. Dr. David Ludwig is that scientist. Always Hungry? is a powerful book that breaks apart every myth about weight loss, and explains for the first time why we get fat and why we are always hungry. If you want to end once and for all your struggles with weight, then read this book, and follow its guidance." --Mark Hyman, MD, director, Cleveland Clinic Center for Functional Medicine, and #1 New York Times best-selling author of The Blood Sugar Solution
- "David Ludwig is one of the very few voices of true authority in the world of obesity. This book goes to the heart of the underlying cause of weight gain--being constantly hungry. If you care about your health future, then this is the one book you should read and pay careful attention to." --Dr. Barry Sears, #1 New York Times bestselling author of The Zone
- "Always Hungry? will cause a much needed seismic shift in the way we think about weight loss. Prepare to change your health for the better." --Andrew Weil, MD, founder and director of the Arizona Center for Integrative Medicine, University of Arizona
- "Always Hungry? deftly explores the science underlying why we make our food choices. And this information, so well presented, is a game-changer. Dr. Ludwig's dietary plan lets you look upon food with passionate embrace as the fundamental key to changing your health destiny." --David Perlmutter, MD, New York Times bestselling author of Brain Maker
- "Finally, an explanation for why so many people have failed in dieting, and a roadmap for how to improve metabolism, curb hunger, and lose weight successfully. Dr. Ludwig's book is not only instructive, it is life-transforming." --Francine Kaufman, MD, past president, American Diabetes Association and author of Diabesity
- "Dr. Ludwig explains why throwing out our calorie-counters and paying more attention to the quality of our diets can result in a healthier weight, and to more enjoyment from eating at the same time. This is a must-read for anyone who has struggled to maintain a healthy weight." --Professor Walter Willett, Harvard T.H. Chan School of Public Health and New York Timesbestselling author of Eat, Drink, and Be Healthy
- "Finally, after decades of portion control, counting calories, and low-fat diets, a weight loss book based on modern science. All calories are not created equal, and all diet books are not the same: Always Hungry? sets a new standard for successful, healthy weight loss." --Dariush Mozaffarian, MD DrPH dean, Tufts Friedman School of Nutrition Science & Policy
- "Starving yourself and over-exercising makes you weak, not thin. Learn from a leading voice in nutrition how to strategically use food to permanently end cravings. You'll never worry about calories again." --Dave Asprey, New York Times bestselling author and founder of Bulletproof Coffee
- "In Always Hungry?, world renowned endocrinologist and researcher David Ludwig explains in clear, accessible language what has made Americans so fat and what we can do to reverse the obesity epidemic for our ourselves, our children and our nation. This is a must-read!" --Arthur Agatston, MD, author of the New York Times bestseller The South Beach Diet
- "David Ludwig's work is an inspiration. He clearly shows you can lose weight without being hungry by focusing on what you eat, not how much you eat. Read Always Hungry? if you want to lose weight without the struggle." --Louis Aronne, MD, past president of The Obesity Society and author of Change your Biology Diet
- "This is NOT a diet book. Instead, it describes a way of eating that reprograms our fat cells to release excess fat for weight loss without hunger. Ludwig combines cutting-edge science and clinical experience into an achievable eating pattern that anyone could follow." --Janet King, PhD, executive director of the Children's Hospital Oakland Research Institute and chair of the 2005 USDA Dietary Guidelines Advisory Committee
- "David Ludwig is a leading thinker on nutrition and body weight control, and is one of the few who can harness the best of scientific information to help people in their everyday lives. This book is sound, helpful, and breaks new ground." --Kelly D. Brownell, PhD, dean, Sanford School of Public Policy, Duke University
- "Ludwig's book is cutting-edge medicine wrapped with big doses of dietary advice and gentle explanations for why our appetite button may be permanently switched ON. It doesn't get better than this." --Professor Jennie Brand-Miller, University of Sydney, and author of The Low GI Handbook
- "Eating less and moving more is no longer the Holy Grail of weight reduction. Instead, nationally acclaimed obesity researcher Dr. David Ludwig is sending your fat cells to boot camp for retraining. Readers will reap the rewards of Dr. Ludwig's years of revolutionary research as he provides an easy, practical blueprint for achieving and sustaining an optimal, healthy body weight." --Pamela Peeke MD, MPH, FACP, FACS, Pew Foundation Scholar in nutrition and metabolism, assistant professor of medicine, University of Maryland, and New York Times bestselling author of The Hunger Fix
- "Always Hungry? is a gem. It's scientifically accurate, easy to understand, beautifully written, and downright inspiring. If you want to stay healthy for the rest of your life, read this book and follow the instructions." --Christiane Northrup, MD, New York Times bestselling author of Goddesses Never Age: The Secret Prescription for Radiance, Vitality, and Wellbeing
- "I would recommend Ludwig's book both for clinicians and for patients who are looking for better understanding and useful solutions." --Sean Lucan, M.D. in U.S. News Health
- "Want a lower-carb approach? The glycemic index diet makes the list. The knock against it: It's hard to follow. If you're looking for an easier method to try this approach, well-known obesity researcher David Ludwig of Harvard Medical School has you covered." --NPR's The Salt
- "Contains excellent advice."—Huffington Post
- "If you're going to buy a weight-loss book this year, make it this one."—MindBodyGreen
- On Sale
- Dec 18, 2018
- Page Count
- 384 pages
- Grand Central Publishing