Lillian Wilson

Eat to Beat Your Diet by William Li

'Eat to Beat Your Diet' mixes scientific knowledge and practical tips to help you make informed food choices and boost metabolic health.

Eat to Beat Your Diet
“In his incredibly empowering and enlightening book 'Eat to Beat Your Diet,' Dr. William Li has given us a crucial tool to understanding how eating consciously can help us look and feel healthier and avoid unnecessary illness.” 
– The Edge

There is an abundance of false information circulating within the diet industry. To address this issue, Dr. Li imparts valuable knowledge that highlights the differences in fats and reveals ways to achieve healthiness without feeling deprived. In his book, ‘Eat To Beat Your Diet,’ he dispels misconceptions, provides reeducation, and offers guidance on what truly benefits your body.

In this review, we will take a closer look at ‘Eat To Beat Your Diet’ so you can get acquainted with the main ideas and topics, the book covers, and decide whether it is worth reading.

Author’s background

Dr. William Li is a renowned physician, scientist, and bestselling author known for his groundbreaking work in angiogenesis.

Dr. William Li (r)

He has pioneered over 40 FDA-approved interventions for various diseases and is a leading advocate of using food as medicine. Dr. Li’s accomplishments have been recognised worldwide, and he has collaborated with influential organisations and institutions, including the National Institutes of Health, the World Health Organisation, and the Food and Drug Administration.

Dr. Li’s scientific publications were published in leading journals, such as the New England Journal of MedicineScienceNature ReviewsThe Lancet, and more. His TED Talk ‘Can We Eat to Starve Cancer?’ has gained widespread popularity with over 11 million views.

What is the book about?

Dr. William Li’s book, ‘Eat to Beat Your Diet,’ is a sequel to his previous bestseller, ‘Eat to Beat Disease.’ In this new book, Dr. Li presents a revolutionary, science-based approach to weight loss and improving overall health. Instead of promoting restrictive diets, he focuses on the power of adding the right foods to our lives to promote fat loss, enhance metabolism, and strengthen our body’s natural defence systems.

The book is divided into three parts. In Part 1, Dr. Li explains the connection between body fat and our health defences, highlighting how fat plays essential roles in our body’s development and function. He unveils new findings about human metabolism and the activation of brown fat as a powerful tool for combating fat. Through the exploration of fat-fighting bioactives found in foods, he demonstrates how we can eat to beat fat.

Part 2 takes readers on a virtual shopping trip, guiding them through different sections of the grocery store to discover metabolism-boosting ingredients. Dr. Li highlights the foods with strong scientific evidence for fighting body fat and shares his preferred selection for a delicious MediterAsian diet – a combination of Mediterranean and Asian diets.

In Part 3, readers receive coaching tips and a specific plan to embark on their own MediterAsian program. The plan is designed to establish and maintain a healthy metabolism throughout one’s life, offering flexibility and adaptability to accommodate individual needs and changes.

‘Eat to Beat Your Diet’ provides readers with the real science behind sustainable weight loss and health improvement, offering an alternative to fad diets and restrictive eating. By understanding the interplay between food, metabolism, and health defences, readers can reshape their relationship with food, optimise their health, and achieve meaningful weight loss without sacrificing enjoyment.

Table of contents

  • CHAPTER 1: The Surprising Science of Fat, Health, and Disease
  • CHAPTER 2: Rethinking Body Fat
  • CHAPTER 3: Heal Your Metabolism
  • CHAPTER 4: You Can Eat to Beat Fat
  • CHAPTER 5: Eating the MediterAsian Way
  • CHAPTER 6: The Fresh Market
  • CHAPTER 7: Treasure Hunt
  • CHAPTER 8: The Daily Catch
  • CHAPTER 9: Liquid Gold
  • CHAPTER 10: Find Your Own Way
  • CHAPTER 11: The Eat to Beat Protocol
  • CHAPTER 12: Sample Meal Guide and Recipes
  • CHAPTER 13: Optimize Your Metabolism

Key takeaways from ‘Eat to Beat Your Diet’

1Matcha is one of the healthiest beverages

In the book, Dr. Li discusses not only healthy foods but also beverages stating that: “Scientific research shows that what we drink, and how much, strongly influences our health. Specific beverages can also help us fight body fat. You are what you eat, but it’s also accurate to say, ‘You are what you drink.’”

One of the health-promoting drinks, described in the book, is matcha. Matcha, a powdered green tea, offers numerous health benefits. It is rich in polyphenols such as EGCG and L-theanine, which have antiadipose effects. The shade-grown tea leaves produce more polyphenols, resulting in useful brown fat. Matcha contains significantly higher levels of EGCG compared to regular green tea. Brewing matcha at 90 degrees Celsius and steeping for ten minutes extracts the highest levels of polyphenols.

Studies have shown that matcha increases whole-body fat oxidation by 35% and boosts metabolism, making it beneficial for weight loss. Additionally, matcha can counter the metabolic effects of a high-fat diet, lowering cholesterol and triglyceride levels while increasing beneficial high-density lipoprotein-cholesterol.

2Watermelon is a weight-loss fruit with metabolic benefits

The book provides a list of fruits that are the most effective for weight loss and are rich in metabolic benefits. These are apples, pears, grapefruits, blueberries, strawberries, watermelon, and avocados.

While all the mentioned fruits are included in such books almost by default, watermelon is rarely mentioned as a weight-loss-promoting fruit. Interestingly, watermelon’s red flesh contains lycopene, a powerful antiadipose bioactive that promotes the conversion of white fat to brown fat (this fat is triggered when your body is exposed to cold temperatures and keeps you warm), and possesses antiangiogenic properties.

Loaded with vitamin C and vitamin A, watermelon also supports anti-inflammatory processes and circulation. Furthermore, watermelon’s amino acids L-citrulline and arginine stimulate the production of nitric oxide, which dilates blood vessels, lowers blood pressure, and activates regenerative defences.

Incorporating watermelon into your diet can aid weight loss, as demonstrated by a study where participants who consumed two cups of fresh-diced watermelon daily for four weeks lost 1.1 pounds, reduced waist-to-hip ratios, and improved blood lipid profiles. From refreshing slices to inventive recipes, watermelon offers versatile options to enjoy its health benefits and satisfy your summer cravings.

3Eat in the MediterAsian way

What sets ‘Eat to Beat Your Diet’ apart from other self-help books about diets, is the fact that it encourages readers to eat not the Mediterranean diet but the MediterAsian one.

The MediterAsian way of eating, combining the best aspects of traditional Chinese and Mediterranean diets, offers numerous benefits for metabolism and weight management. Research studies have consistently shown that individuals who follow healthy Chinese or traditional Japanese diets experience greater weight loss, improved body composition, and enhanced metabolic health compared to those consuming modern Western diets.

These traditional diets, rich in vegetables, fish, legumes, and plant-based foods, promote satiety, reduce hunger, and lead to long-term weight maintenance. Moreover, this way of eating has been associated with lower body fat, smaller waist circumference, and reduced risk of obesity and chronic diseases.

Incorporating the principles of the MediterAsian Way, including consuming a variety of nutrient-rich ingredients and limiting processed and high-fat foods, can be a valuable approach for enhancing metabolism, achieving weight loss, and promoting overall well-being.

Overall rating & strengths and weaknesses, according to readers’ reviews

The book has gotten 3.83 ⭐️ on GoodReads.


  • Easy-to-understand as the scientific data is explained in a simple way.

  • Offers practical tips and a comprehensive list of foods that can positively impact metabolism and promote weight loss.

  • Backed by the latest medical research, offering credibility and reliability.

  • Engaging and inspiring, encouraging readers to adopt a healthier lifestyle.


  • Some information may not be new or groundbreaking for readers already familiar with the topic of nutrition and health.

  • Further parts of the book may become repetitive and this may make the reading experience less enjoyable.

  • While there are useful nuggets of research and tips, some readers expressed that they expected more specific guidance on incorporating foods into their diets, especially after reading Dr. Li’s previous work.

Best quotes from ‘Eat to Beat Your Diet’

“The results at one month showed that those eating the traditional Japanese diet lost 2.4 pounds, while those on the modern diet actually gained 0.2 pounds. When body composition was analyzed, these losses and gains were all in fat. The traditional diet eaters lost 7 percent body fat, while the modern eaters gained 1 percent more body fat.” 
“Known as the ATTICA study, it revealed that those whose food consumption adhered most closely to the Mediterranean diet had a 51 percent lower chance of being obese and a 59 percent lower chance of having abdominal obesity, when compared to people whose eating patterns veered away from healthy Mediterranean- based foods.” 
“The fiery heat of chili pepper is due to its bioactives, capsaicin and capsinoids. Contrary to popular belief, the burning sensation does not come from the seeds. Instead, the spicy bioactives are mostly concentrated in the pithy white membrane called the “placenta” that holds the seeds. Recall from Chapter 4 that capsaicin and capsinoids wear multiple hats when it comes to your metabolism: they activate brown fat and trigger thermogenesis, burn down white fat, improve your blood sugars, and curb your appetite.”

Final takeaway

‘Eat to Beat Your Diet’ by Dr. William Li is a valuable resource that debunks dieting myths, provides insightful reeducation, and offers practical guidance for achieving a healthier lifestyle. With its emphasis on understanding the impact of different foods on our bodies and the inclusion of delicious recipes, this book is a must-read for anyone seeking to make informed dietary choices and prioritise their overall well-being.

Dr. Li’s scientific and practical approach will undoubtedly benefit individuals looking to improve their metabolic health and make sustainable changes to their eating habits.

Where to buy

You may purchase ‘Eat to Beat Your Diet’ on Amazon at the best price. It is available in Kindle, audio and hardcover versions, so you may choose an option that appeals to you the most.

Healthypedia FAQ

Yes, 'Eat To Beat Your Diet' offers specific dietary recommendations and even includes delicious recipes. Dr. Li guides readers on what foods are beneficial for their bodies, dispelling misconceptions about fats and offering insights into making healthier choices. The inclusion of meal plans and recipes ensures that readers have practical tools to implement the principles discussed in the book.

The book is best suited for people who are new to the topic, as those who are already familiar with nutrition will encounter some familiar information.

Yes. Dr. William Li presents the information in a clear and understandable manner, making it accessible to individuals who are new to the subject. The book provides valuable insights and practical guidance, making it an excellent resource for those starting their journey towards a healthier lifestyle.

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