The Science-Backed Guide to Eating a Plant-Based Diet (and How to Finally Make It Stick)
For decades, leading organizations—from the World Cancer Research Fund to the American Heart Association—have said the same thing: eating more minimally processed plant foods improves health and supports a healthy weight.
If the science is clear, why are we still confused?
Because we’ve been listening to influencers instead of the experts.
Headlines tell you to fear carbs, avoid fruit, or eat like a caveman. The result isn’t health—it’s paralysis. You may already know that plant-based eating works. What’s missing is a practical way to make it work in real life.
Eat Like an Expert fixes that by separating evidence from headlines and action from wishful thinking.
This book cuts through the noise and shows you what the research actually supports—then addresses the real problem most diet books ignore: how to turn good advice into habits that last.
Knowing what to eat isn’t enough.
Most diet plans focus on food rules and willpower. They fail because they ignore how habits are formed. Starting a new behavior is easy. Sticking to it is the hard part.
That’s why Eat Like an Expert introduces IDEAL-Goals (IDEAL), an Identity-based, Data-driven system that focuses on your Environment, makes Actions doable, and uses Leverage instead of willpower to create fast progress.
You’ll learn why SMART goals often sabotage long-term change—and how IDEAL replaces effort with structure.
You’ll apply this framework using IDEAL-21, a 21-day system designed to reset taste preferences, crowd out junk foods, and make plant-based eating enjoyable and sustainable.
There’s no calorie counting.
No portion control.
No rigid meal plans.
You add specific plant-based foods in recommended amounts—and something surprising happens.
You’re eating more food (larger portions) and still losing weight. Fruits, vegetables, legumes, and whole grains are so naturally low in calories you can eat until satisfied.
Within weeks, cravings fade as whole foods replace highly processed ones. Healthy foods now taste good—not just tolerable. You eat based on hunger, not addictive processed foods engineered to override hunger.
Eat Like an Expert is currently being finalized and prepared for release.
If you already know this is a book you want, you can preorder the first hardcover edition now. You’ll receive the final published version as soon as it’s released, with priority fulfillment on launch.
The core framework and evidence base are complete. Final refinements are limited to wording, structure, layout, and production details.
As a thank-you for preordering, you’ll receive early access to one of the most important and practical chapters from the book, so you can start improving your eating habits right away:
Food Labels Lie (how to read food labels without getting misled). Shipping is calculated at checkout.
By combining evidence-based nutrition with habit-change science, Eat Like an Expert helps you create results that last:
• Reduced body fat and waist size
• Habits that feel easy because you designed them with IDEAL, not SMART goals
• Improved cholesterol and blood pressure
• Reduced risk of heart disease, cancer, type 2 diabetes, and Alzheimer’s disease
• Better energy and focus
This isn’t another diet book.
Eat Like an Expert was written to be the most unbiased, accurate, and practical guide to nutrition and habit-change available. You be the judge.
The evidence is clear.
The strategy is IDEAL.
Join our newsletter to receive the latest updates about the book and journal launches and exclusive content straight to your inbox.
We believe that better health starts with better information.
The Expert Diet Project, founded by Keith A. Herman, a private wealth attorney and certified nutrition coach, was created to help you cut through the confusion and deliver clear, evidence-based strategies for lasting wellness.
With a unique background in law and health, Keith brings a research-driven approach to nutrition, helping you make informed choices without the overwhelm. Whether you’re looking to prevent chronic disease, lose weight, boost mental clarity, or simply feel better, our goal is to empower you with the knowledge and tools to take control of your well-being.
Ready to learn more? Discover Keith’s journey and the mission behind the Expert Diet Project.
Most nutrition books focus on food rules alone—or on behavior change without clear guidance on what to eat. Eat Like an Expert integrates both, in a deliberate sequence. The book begins with IDEAL-21, a 21-day system that helps reset eating patterns and create fast progress. It then explains the science of habit change—why most plans fail and how to design habits that actually stick. Only after that foundation is in place does the book walk through the experts’ recommendations across every major food group, clearing up common myths and explaining the real, evidence-based pros and cons of each. The result is a practical way to build your version of a plant-based diet, grounded in both sound science and sustainable habits.
Knowing what to eat isn’t the problem for many. Sticking to it is. Eat Like an Expert focuses on how habits are formed and why willpower-based plans fail. Using the IDEAL-Goals system, the book shows how to design your ideal self, environment, actions, and routines so healthy eating becomes easier over time—without relying on motivation or discipline.
This book is for people who know that eating more plant-based foods is good for their health—but struggle to make it consistent. It’s especially helpful if you’ve tried diets before, felt overwhelmed by conflicting advice, or had trouble maintaining changes once life gets busy.
No. There’s no calorie counting, portion control, or rigid meal plans. Instead, the book focuses on adding specific plant-based foods in evidence-based amounts. As whole foods crowd out highly processed ones, cravings fade, hunger regulates naturally, and healthy eating becomes automatic.
Discover what professionals and clients are saying about Keith’s transformative approach to health and wellness.
