Prologue: I gave up on dieting, and then I succeeded.

Part 1.
Change your mind about dieting

Why do we diet?
A society that encourages dieting | The illusion that dieting is health management | A true diet isn't about numbers, it's about changing your life.
Five Reasons You're Falling into a Diet Trap
Food: The illusion that eating less will make you lose weight | Exercise: Does it have to be hard? | Goal: Lose 10kg in 3 months without fail | Information: That girl said this helped her lose half her weight | Habit: The real diet starts tomorrow!
Shatter the Diet Myths
Am I Really Obese? Four Ways to Measure | Is Thinness Really Good? | Don't Let Anyone Be Weight-Stigmatized | [Learn More] What If You're Gaining Weight for Other Reasons? Why You Should Always See a Doctor Before Dieting

Part 2.
A story about eating that will never require a diet

Five Eating Habits That Will Free You From Dieting
Habits that reassure your body and appetite | [Learn more] Does intermittent fasting work? | The secret to eating half as much without realizing it | The weight-gain button you've been unconsciously pressing | The illusion of loving food: emotional eating | Making peace with food
Stop dieting and start eating
3 Reasons to Forget Counting Calories | 3 Basics of Eating for Weight and Health
The Secret of a Table That Changes Your Weight Automatically
Magical foods that help you lose weight without dieting | [Learn more] Should I eat fruit or not? | Are rice, bread, and noodles the worst foods? | [Learn more] Does the blood sugar diet really work? 162 | [Learn more] Can sugar substitutes really help with dieting? | The best financial food for my body | [Learn more] How should I take protein supplements? | Is fat good, bad, or weird? | [Learn more] How should I eat fat if I have high cholesterol?

Part 3.
The Truth About Diet Foods and Drugs Nobody Knows

Does eating that really help you lose weight? - Food
A pre-meal essential? Apple cider vinegar. Are all Greeks slim? The secret of Greek yogurt. Just apply it and you're done. Peanut butter. The secret to detoxification? Lemon water and lemon juice.
Can You Really Lose Weight If You Eat That? - Drugs and Supplements
Diet Experiments with My Body | There's No Cure for Obesity
but…

Part 4.
Three things as important as eating

Sleep Debt Bills That Return to Belly Fat
Sleep Debt: The Obesity Cause | Sleep That Helps You Lose Weight | The Sleep Debt You Need to Pay Off Now | [Learn More] What to Do If You Have Sleep Disorders
Why do I feel like I want to eat more no matter how much I eat?
Hormones That Drive Appetite and Weight Gain | Mind Training to Protect Yourself | [Learn More] Changing How You See Yourself
The secret to not gaining weight even if you eat a lot
The Secret to Exercise That Truly Transforms Your Body | [Learn More] Is Dieting Possible Without Exercise? | What's the Best Exercise for Weight Loss? | Two Things to Remember When Exercising | [Learn More] How to Start if You're New to Exercise? | OO is More Important Than Exercise
Five things to ask of you who know it in their head but find it difficult to put it into practice.
One, set behavioral goals, not weight goals. | Two, tackle one thing at a time. | Three, think big about success and small about failure. | Four, don't get carried away and maintain composure. | Fifth, above all, take good care of yourself. | [Learn more] Dr. Sweet Bee's step-by-step body transformation plan

References

The diets we've been following so far are wrong because they turn on the body's "emergency signals."
The complete, safe, and sustainable diet without the yo-yo effect.

The biggest characteristic of popular diets is excessive fasting and physical exercise that tortures the body.
In particular, the author focused on the 'emergency signal', which is the biggest problem with calorie-restricted diets.
When our bodies suddenly consume fewer calories than usual, they change their systems to reduce energy consumption and store body fat in case of an emergency that could lead to rapid health problems.
Here, the desire for survival increases the craving for high-fat and high-sugar foods, making it easier to seek out stimulating foods.
Then, when the diet ends and you consume the same amount of calories as before the diet, the changed body system and high appetite cause fat to accumulate quickly, leading to the yo-yo effect.
This is the beginning of a never-ending vicious cycle of dieting.

The author asserts that “we don’t need to diet our whole lives,” and that if we just develop the right lifestyle habits, our bodies will adjust to the weight that’s best for us and we can maintain that weight for the rest of our lives.
To achieve this, it is necessary to remember the basics of nutrition, consume a balanced diet of vegetables, carbohydrates, proteins, and fats, not rely on specific foods or drugs, and improve the quality of life through appropriate exercise that can be practiced, sleep for more than 8 hours, and stress management.
The author proposes a new paradigm called “diet without dieting” by scientifically explaining why these habits, which everyone knows but find difficult to put into practice, are necessary.

This book contains easy-to-understand explanations of diet foods, medications, and the truth about the latest diet fads that dieters might be curious about.
It explains whether foods such as apple cider vinegar, peanut butter, and lemon water, or diet pills such as Saxenda, Phentermine, and Wegobi, are effective and what their side effects are.
By pointing out the effectiveness and side effects of certain popular diet methods, we seek a new path to healthy dieting.

From an obese person to a successful diet in just one and a half years,
A Comprehensive Diet Textbook that Presents a New Paradigm for Dieting

In fact, author Lee Dan-bi also suffered from worry and anxiety due to obesity.
She gained tens of kilograms in a few months due to Cushing's syndrome, which she contracted after giving birth, and later developed incurable diseases such as rheumatoid arthritis, Sjogren's syndrome, and lupus, making it impossible for her to follow a regular diet.
At first, the author also felt pressured to lose weight by controlling his diet, so he counted calories while eating and even excluded certain foods. However, seeing himself becoming mentally exhausted from this, he reminded himself of the basic principle of nutrition: "Food is neither medicine nor poison. If you eat everything evenly, in moderation, and in a variety of ways based on the basic principles, there will be no major problems."

And after a year and a half, I was able to regain my previous weight on my own without trying any special diet.
Not only did I lose weight, I also gained muscle and reduced body fat, creating a healthy body.
Unlike the past when I couldn't even walk ten steps due to hip pain, I can now do bodyweight exercises like planks and squats.

This book is a comprehensive diet textbook that covers the despair I felt as an obese person and the importance of the basics I discovered while overcoming it, in addition to my identity as a family medicine specialist and nutrition expert.
The author stated, “This book is not an absolute truth.” He added, “I wrote this book with the hope that you will realize the unchanging essence and direction in the meantime and not be swayed by the flood of information.”
As Professor Jeong Hee-won recommends, this book will be “a welcome rain in a drought for those who want to create a virtuous cycle of lifestyle habits amidst the overflowing noise.”