Michael Greger
MD. Physician, founder of NutritionFacts.org, author of How Not to Die and How Not to Diet.
Greger summarizes published research in short videos and books. He has run no weight-loss trials himself, and he is the most permissive figure here on nuts.
Whose words we use: His own narration and bylined posts. Unsigned product and app pages are the organization's voice.
Evidence behind the weight-loss advice: Reviews of other people's trials.
Positions by topic
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Calorie density
Choosing foods with fewer calories per pound is the main way to lose weight without counting calories.
AgreesGreger's weight-loss advice rests on low calorie density, fiber and whole plant foods whose cell walls are intact, with low-density foods eaten before meals. He says no counting is needed, yet notes his Daily Dozen lands at roughly 1,200 to 1,500 calories.
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Nuts and seeds
Nuts and seeds should be cut out or strictly limited for weight loss.
DisagreesGreger recommends a quarter cup of nuts plus a tablespoon of ground flaxseed every day. He points to about 20 trials where adding nuts did not cause the weight gain their calories would predict.
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Oil
Added oil should be cut out completely for weight loss.
AgreesGreger lists low added fat among his ingredients for weight loss and notes that one tablespoon of oil adds over 100 calories. He prefers whole-food fats such as nuts to oil.