Recommendation
Entering

Chapter 1 Why Do We Keep Eating Even When We Are Full?
Chapter 2: Food that Your Emotions Want, Not Your Body
Chapter 3: A Starting Point for Escape from Emotional Appetite
Chapter 4: When to Eat and When to Stop: Reading Your Body's Signals
Chapter 5: Planning Your Own Meal
Chapter 6: A Scientific Method for Checking Diet Results
Chapter 7: The Most Common Reasons Why You Can't Lose Weight
Chapter 8: When Emotions Sway: The Mechanism of Binge Eating
Chapter 9: How to Feel Better Without Eating: Emotion Regulation Tips
Chapter 10: Lifelong Sustainable Diet Strategies
Chapter 11: A Bright Future

Acknowledgements
References
Recommended Resources
Appendix | 'Diet Program for Doctors'

7 Brain Science Solutions You Can Get from This Book

1.
Breaking the Willpower Trap: How to Rewire Your Brain Without Relying on Willpower
2.
Emotional Overeating Blocking Techniques: Strategies for Breaking the Link Between Stress and Food
3.
How to Recover from Your Body's Signals: How to Distinguish Real Hunger from Fake Hunger
4.
Replacing Toxic Beliefs: Replacing False Eating Beliefs with Healthy Beliefs
5.
Rewiring Your Brain: Creating Sustainable Change Without Guilt
6.
Personalized Lifetime Action Plan: Designing a Personalized Diet Without Yo-Yoing
7.
Developing Dopamine Alternatives: Finding Healthy Dopamine Sources Beyond Food

Diet is decided in the brain
─ The problem wasn't willpower, it was brain circuitry.

"The Brain Science of Dieting" offers an innovative approach that turns the tired diet advice of "eat less, move more" on its head.
The author, who personally experienced the 18kg yo-yo effect several times since his medical school days, developed a diet program based on brain science based on this painful experience.
As a result, more than 1,000 doctors successfully lost an average of 9.6% of their body weight in just six months without medication, and surprisingly, their stress levels also improved significantly.
The cause of diet failure was not lack of willpower, but brain circuitry.
The formula “food = comfort/reward” is ingrained in us from childhood, leading to emotional overeating even in adulthood.
An internist confessed:
“I couldn’t understand why I would reach for chocolate whenever I was stressed, even though I was dieting for 20 years.
Through this book, I learned that it was due to the brain circuits formed during childhood, and I was finally able to break that cycle.”

Since childhood, whenever we feel boredom, loneliness, stress, or anxiety, we have been soothing ourselves with food, and this pattern leads to unconscious overeating, which leads to repeated failed diets.
Therefore, rather than controlling your food intake or counting calories, the starting point is to recognize your emotions and reactions and ask yourself why you eat.
The reason traditional diets fail is because they confront bad habits head-on.
Instead, the author proposes a strategy to build new healthy habit circuits by leveraging 'neuroplasticity'.
“When you want to eat candy, don’t force yourself to endure it by saying, ‘I have to hold back.’
Instead, if you repeat a new behavior, such as drinking water or taking a five-minute walk, the new habit circuit will gradually be strengthened and the existing craving itself will weaken.” This book provides a detailed step-by-step methodology, from identifying trigger situations to designing healthy alternative behaviors and rewiring brain circuits through consistent repetition.

Design your brain before your diet

This book clearly explains the scientific reasons why existing diets are bound to fail.
The root of diet failure is not a lack of willpower, but rather “how the brain uses energy.”
The key is to change the body from a 'sugar burning state' due to a diet centered on processed foods to a 'fat adaptation state'.
“If we use a refrigerator as an analogy, until now, we have only been taking out and eating food from the refrigerator (blood sugar) and have not been able to use the food that is full in the freezer (body fat).
“By adjusting your eating habits, your body will naturally start using stored fat as a source of energy.”

The appetite we feel is not simply hunger, but is due to special circuits engraved in our brain.
Our brains, like a computer program, store patterns like “I feel bad → I eat chocolate → I feel better.”
These accumulated patterns are established in a place called the 'basal ganglia' deep in the brain and become solidified into automatic behavior without us even knowing it.
Dr. Katrina Ubel says that rather than forcing these patterns to endure, we need to "redesign" them.
So how can we do this? This book presents practical methods that anyone can easily follow.
Here are some of them:


- Emotional Freedom Technique (EFT): A method of releasing emotions by gently tapping specific points.
- Keep a new food diary: Instead of saying, “I ate two slices of pizza for lunch today,” write down why you ate, such as, “I ate pizza because I was stressed after the meeting.”
- 90-second emotional flow observation: Don't hold back, just watch the emotion pass by for 90 seconds.
Emotions come and go like waves.

- Knowing Your Body's True Signals: How to Distinguish Between Real and Emotional Hunger

“In fact, what matters is not what you eat, but why you eat it.
Were you truly hungry, or was it due to loneliness or stress? If you were eating due to stress, find another way to deal with it.
“The moment you notice those patterns, your behavior naturally begins to change.” All of these methods focus not on fighting appetites, but on rewiring our emotions and brain circuits.
The journey to listening more closely to our body's hunger signals and building healthy relationships free from emotional sway begins here.

For you who regret eating
The last diet of my life

Doctors who participated in the author's program experienced amazing results.
Over six months, they lost an average of 9.6% of their body weight without medication or extreme diet restrictions.
But there was a more important change than numbers.
My constant thoughts about food have decreased and my concentration on work and life has greatly improved.


“What surprised the participants most wasn’t the weight loss.
The experience of my appetite being naturally controlled was shocking in itself.
“Before, I would spend all day thinking about ‘what should I eat next?’ Now, my brain can focus on other important things.”

One emergency medicine physician described his experience this way:
“I didn’t know my body could function so well without food.
I don't fight my appetite anymore.
“It feels like I’ve rewired my brain.”

Katrina Ubel says the secret to her ability to maintain weight loss without yo-yoing, despite the medical world's irregular schedule, is that she developed a "protocol" (action plan) optimized for her personal lifestyle, physical condition, and emotional state.
This protocol consists of eight core elements:
Keep a food diary, limit sugar and flour, eat only at mealtimes (limit snacking), create personalized eating habits, practice intermittent fasting, plan ahead, have flexible exceptions, and monitor your weight daily.


In particular, by limiting flour and sugar, you suppress the brain's excessive dopamine secretion, allowing your body to detect true hunger signals and use fat as an efficient energy source.
Rather than requiring superhuman willpower, this method is a process that helps your body function naturally as it was designed to.


No more being stuck in the 'eat and regret' routine.
This book asks us one last question:
"The real question is, are you hungry or are you hungry?" Diet decisions are made in the brain.
─ The problem wasn't willpower, it was brain circuitry.

"The Brain Science of Dieting" offers an innovative approach that turns the tired diet advice of "eat less, move more" on its head.
The author, who personally experienced the 18kg yo-yo effect several times since his medical school days, developed a diet program based on brain science based on this painful experience.
As a result, more than 1,000 doctors successfully lost an average of 9.6% of their body weight in just six months without medication, and surprisingly, their stress levels also improved significantly.
The cause of diet failure was not lack of willpower, but brain circuitry.
The formula “food = comfort/reward” is ingrained in us from childhood, leading to emotional overeating even in adulthood.
An internist confessed:
“I couldn’t understand why I would reach for chocolate whenever I was stressed, even though I was dieting for 20 years.
Through this book, I learned that it was due to the brain circuits formed during childhood, and I was finally able to break that cycle.”

Since childhood, whenever we feel boredom, loneliness, stress, or anxiety, we have been soothing ourselves with food, and this pattern leads to unconscious overeating, which leads to repeated failed diets.
Therefore, rather than controlling your food intake or counting calories, the starting point is to recognize your emotions and reactions and ask yourself why you eat.
The reason traditional diets fail is because they confront bad habits head-on.
Instead, the author proposes a strategy to build new healthy habit circuits by leveraging 'neuroplasticity'.
“When you want to eat candy, don’t force yourself to endure it by saying, ‘I have to hold back.’
Instead, if you repeat a new behavior, such as drinking water or taking a five-minute walk, the new habit circuit will gradually be strengthened and the existing craving itself will weaken.” This book provides a detailed step-by-step methodology, from identifying trigger situations to designing healthy alternative behaviors and rewiring brain circuits through consistent repetition.

Design your brain before your diet

This book clearly explains the scientific reasons why existing diets are bound to fail.
The root of diet failure is not a lack of willpower, but rather “how the brain uses energy.”
The key is to change the body from a 'sugar burning state' due to a diet centered on processed foods to a 'fat adaptation state'.
“If we use a refrigerator as an analogy, until now, we have only been taking out and eating food from the refrigerator (blood sugar) and have not been able to use the food that is full in the freezer (body fat).
“By adjusting your eating habits, your body will naturally start using stored fat as a source of energy.”

The appetite we feel is not simply hunger, but is due to special circuits engraved in our brain.
Our brains, like a computer program, store patterns like “I feel bad → I eat chocolate → I feel better.”
These accumulated patterns are established in a place called the 'basal ganglia' deep in the brain and become solidified into automatic behavior without us even knowing it.
Dr. Katrina Ubel says that rather than forcing these patterns to endure, we need to "redesign" them.
So how can we do this? This book presents practical methods that anyone can easily follow.
Here are some of them:


- Emotional Freedom Technique (EFT): A method of releasing emotions by gently tapping specific points.
- Keep a new food diary: Instead of saying, “I ate two slices of pizza for lunch today,” write down why you ate, such as, “I ate pizza because I was stressed after the meeting.”
- 90-second emotional flow observation: Don't hold back, just watch the emotion pass by for 90 seconds.
Emotions come and go like waves.

- Knowing Your Body's True Signals: How to Distinguish Between Real and Emotional Hunger

“In fact, what matters is not what you eat, but why you eat it.
Were you truly hungry, or was it due to loneliness or stress? If you were eating due to stress, find another way to deal with it.
“The moment you notice those patterns, your behavior naturally begins to change.” All of these methods focus not on fighting appetites, but on rewiring our emotions and brain circuits.
The journey to listening more closely to our body's hunger signals and building healthy relationships free from emotional sway begins here.

For you who regret eating
The last diet of my life

Doctors who participated in the author's program experienced amazing results.
Over six months, they lost an average of 9.6% of their body weight without medication or extreme diet restrictions.
But there was a more important change than numbers.
My constant thoughts about food have decreased and my concentration on work and life has greatly improved.


“What surprised the participants most wasn’t the weight loss.
The experience of my appetite being naturally controlled was shocking in itself.
“Before, I would spend all day thinking about ‘what should I eat next?’ Now, my brain can focus on other important things.”

One emergency medicine physician described his experience this way:
“I didn’t know my body could function so well without food.
I don't fight my appetite anymore.
“It feels like I’ve rewired my brain.”

Katrina Ubel says the secret to her ability to maintain weight loss without yo-yoing, despite the medical world's irregular schedule, is that she developed a "protocol" (action plan) optimized for her personal lifestyle, physical condition, and emotional state.
This protocol consists of eight core elements:
Keep a food diary, limit sugar and flour, eat only at mealtimes (limit snacking), create personalized eating habits, practice intermittent fasting, plan ahead, have flexible exceptions, and monitor your weight daily.


In particular, by limiting flour and sugar, you suppress the brain's excessive dopamine secretion, allowing your body to detect true hunger signals and use fat as an efficient energy source.
Rather than requiring superhuman willpower, this method is a process that helps your body function naturally as it was designed to.


No more being stuck in the 'eat and regret' routine.
This book asks us one last question:
“The real question is, are you hungry or are you hungry?”