Eat, Drink & Weigh Less

Eat, Drink & Weight Less: A Flexible and Delicious Way to Shrink Your Waist without Going Hungry is a cookbook co-authored by one of the nation’s leading nutritionists, Dr. Walter Willett, head of the Department of Nutrition at the Harvard School of Public Health. He and veteran cookbook author Millie Katzen have collaborated to “put together the best scientific evidence about weight control with practical and delicious ways to put that into practice.”

The book is based on nine principles:

  1. Eat “mindfully.” Eat slowly and savor your food.
  2. Eat more produce.
  3. Eat fats selectively. Eat plenty of unsaturated fats, which can lower “bad” cholesterol. On the other hand , eat less animal fat and avoid trans fats, commonly used by restaurants to fry foods.
  4. Upgrade carbohydrates. Shift from more refined carbohydrates (such as white bread) to whole-grain, high-fiber foods.
  5. Choose healthful protein. Eat more protein from vegetable sources and less from meat and dairy products.
  6. Drink plenty of water.
  7. Drink alcohol in moderation daily. Unless contraindicated (pregnancy, alcoholism, etc.), consume a drink of beer, wine, or spirits (whiskey, gin, rum, tequila, vodka, etc.) every day.
  8. Take a multivitamin daily.
  9. Exercise daily.

Dr. Willett and Ms. Katzen urge people to make gradual rather than radical shifts in their eating patterns.


  • Willett, Walter and Katzen, Mollie. Eat, Drink & Lose Weight. New York:Hyperion, 2006; Hellmich, Nanci. There’s no starvation on this diet. USA Today, April 9, 2006;

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