Summary of The Obesity Code by Jason Fung | 58 minutes audiobook summary
Summary
TLDRThe video script delves into the complexities of obesity, debunking myths about calorie intake and exercise. It emphasizes that obesity is a hormonal imbalance, not a lack of discipline. The role of insulin resistance, societal factors like poverty, and dietary habits in obesity's rise are explored. The script advocates for understanding body set weight, the impact of sugar and refined carbs, and proposes intermittent fasting and healthier food choices as keys to prevention and cure.
Takeaways
- 🧠 The script emphasizes that obesity studies on mice may not be applicable to humans, highlighting the need to focus on human-specific research.
- 📚 The book discussed is centered on human obesity, detailing its prevention and cure through practical and significant methods, rather than just reducing calorie intake.
- 🔍 It critiques the conventional 'eat less, exercise more' theory, suggesting it's sometimes incorrect or incomplete due to wrong sample sizes or data analysis.
- 🤔 The script challenges the belief that obesity is solely due to overeating and lack of exercise, proposing it as a multifactorial hormonal disease rather than a simple lifestyle issue.
- 🔄 Part of the book argues that high insulin levels, not just calorie intake, are a key factor in obesity, suggesting that the body's 'set weight' is influenced by hormonal balance.
- 👶 The role of social factors in obesity is discussed, including how poverty and childhood eating habits can influence one's likelihood of becoming obese.
- 🍚 The impact of macronutrients (carbohydrates, protein, fat) on weight gain and obesity is explored, with a focus on the role of refined carbohydrates and sugar.
- 🚫 The script warns against the dangers of relying solely on diet and exercise for weight loss, suggesting that addressing hormonal imbalances is more effective.
- 🔬 It discusses the 'Thrifty Gene' hypothesis, which posits that humans are naturally predisposed to gain weight as a survival mechanism, but also points out its flaws.
- ⏳ The importance of recognizing and resetting one's body set weight is highlighted as a key to curing and preventing obesity.
- 🌙 The script links sleep deprivation to increased cortisol levels, which can lead to higher insulin levels, insulin resistance, and consequently obesity.
Q & A
What is the main argument against relying on mouse studies for understanding obesity in humans?
-The main argument is that mice are physiologically different from humans, and what is true in rats is not necessarily true in humans. Therefore, findings from mouse studies may not have practical value when applied to human obesity.
Why does the book emphasize that obesity should be studied in humans rather than animals?
-The book emphasizes this because obesity is a multifactorial hormonal disease in humans, and understanding its causes, prevention, and cure in a human context is crucial for practical and effective interventions.
What is the 'calorie deception' mentioned in the script, and why is it considered misleading?
-The 'calorie deception' refers to the widely accepted belief that reducing calorie intake leads to weight loss. It is considered misleading because it oversimplifies the relationship between calories in, calories out, and weight management, ignoring the complex hormonal factors that influence obesity.
How does the script challenge the conventional theory of 'eat less and exercise more' for obesity prevention and treatment?
-The script challenges this theory by arguing that it is sometimes incorrect or incomplete due to wrong sample sizes or incorrect analysis and interpretation of data. It suggests that obesity is not just about calorie intake but involves hormonal imbalances and other factors.
What is the 'set point theory' of body weight, and how does it relate to obesity?
-The 'set point theory' suggests that the body has a preferred body weight that it works to maintain. In the context of obesity, the set point is higher, and the body will adjust to this higher weight, making it difficult to lose weight and maintain weight loss without addressing the underlying hormonal causes.
How does the script explain the role of insulin in obesity?
-The script explains that insulin is a key hormone that regulates body weight set points. High insulin levels can lead to weight gain and obesity, as they signal the body to store more fat. Therefore, managing insulin levels is crucial for addressing obesity.
What is the 'Thrifty Gene hypothesis' mentioned in the script, and what does it suggest about obesity?
-The 'Thrifty Gene hypothesis' suggests that humans have evolved to store excess calories as fat due to periods of food scarcity in our evolutionary past. However, the script argues that this hypothesis is flawed because being overweight or obese would have been a disadvantage in terms of survival, not an advantage.
How does the script discuss the impact of sleep deprivation on obesity?
-The script discusses that sleep deprivation can lead to increased levels of cortisol, which in turn can raise insulin levels and contribute to obesity. Adequate sleep is suggested as an important factor in maintaining hormonal balance and preventing obesity.
What is the role of macronutrients (carbohydrates, protein, and fat) in obesity as discussed in the script?
-The script discusses that macronutrients affect weight gain and obesity differently. Specifically, it argues that the consumption of refined carbohydrates and sugars, which lead to high insulin levels, is a significant factor in obesity, more so than dietary fat.
How does the script address the issue of poverty in relation to obesity?
-The script addresses the issue by suggesting that poverty can lead to obesity due to the affordability of unhealthy, processed foods high in refined carbohydrates. These foods are often cheaper than healthier options, making them more accessible to those in poverty.
What is the script's stance on the effectiveness of diet sodas in weight management?
-The script argues that diet sodas, despite having zero sugar and fewer calories, may not be beneficial for weight management. They can increase insulin levels and potentially contribute to obesity and other health issues due to the effects of artificial sweeteners.
What alternative dietary strategies does the script suggest for preventing or curing obesity?
-The script suggests strategies such as reducing the consumption of added sugars and refined carbohydrates, eating more fiber-rich foods, and practicing intermittent fasting. It also emphasizes the importance of a balanced diet with whole fruits and vegetables.
Outlines
🚫 Relevance of Mouse Obesity Studies
The paragraph discusses the limited applicability of obesity studies conducted on mice to humans, emphasizing that what affects rats may not affect humans similarly. It introduces a book focused on human obesity, its prevention, and cure, and criticizes the oversimplification of obesity solutions by medical professionals. The author argues against the conventional 'eat less, exercise more' advice, suggesting it is often incorrect due to flawed data analysis or sample sizes.
🔄 The Calorie Deception and Obesity as a Hormonal Issue
This section challenges the traditional calorie-centric view of obesity, proposing that reducing calorie intake is not the solution and may even be harmful. It introduces the concept that obesity is a multifactorial hormonal disease, not merely overeating. The author suggests that societal factors, including poverty and childhood eating habits, play a significant role in obesity, and that dietary macronutrients—carbohydrates, proteins, and fats—affect weight gain differently.
🔄 The Misunderstanding of Obesity Causes and the Role of Genetics
The paragraph explores the nature versus nurture debate in obesity, presenting evidence from a study by Dr. Albert J. Stunkard that suggests a genetic predisposition to obesity. It discusses the Thrifty Gene hypothesis, which posits that humans are evolutionarily programmed to store fat for survival. However, the paragraph argues against this hypothesis, stating that being fat would have been a disadvantage in our evolutionary past.
💉 The Caloric Reduction Error and Hormonal Control of Eating
This section criticizes the simplistic calorie-in-minus-calorie-out model for weight management, highlighting five false assumptions underlying this approach. It discusses the complex interplay between caloric intake and expenditure, the instability of basal metabolic rate, the unconscious nature of eating, and the hormonal regulation of fat storage. The paragraph emphasizes that a calorie is not just a calorie, as different sources of calories have varying metabolic effects.
🏋️♂️ Exercise and Weight Loss Misconceptions
The paragraph debunks the myth that exercise is a primary factor in weight loss, arguing that diet is significantly more important. It explains that while exercise can increase hunger and food intake, leading to weight gain rather than loss, it is not entirely useless due to its physical benefits. The focus should be on consistent dieting rather than rigorous exercise routines for effective weight management.
🔄 The Overfeeding Paradox and Set Point Theory
This section discusses the overfeeding paradox, which challenges the belief that overeating directly causes obesity. It presents evidence that the body has a set point for weight regulation and that overeating does not necessarily lead to weight gain due to increased metabolism and satiety signals. The paragraph suggests that understanding and resetting this set point is key to addressing obesity.
🌙 Sleep Deprivation and Obesity Link
The paragraph explores the connection between sleep deprivation and obesity, noting that lack of sleep can lead to increased cortisol levels, which in turn can raise insulin levels and cause insulin resistance. It emphasizes the importance of adequate sleep for weight management and overall health, suggesting that sleep disruption can contribute to obesity.
🍚 The Impact of Refined Carbohydrates and Snacking on Obesity
This section examines the role of refined carbohydrates and frequent snacking in obesity, arguing that these factors can lead to increased insulin levels and weight gain. It challenges the idea that snacking can prevent obesity and suggests that it may actually contribute to it by promoting overconsumption and insulin resistance.
🥐 The Breakfast Myth and the Role of Poverty in Obesity
The paragraph questions the notion that breakfast is the most important meal of the day, suggesting that it may not be necessary for everyone and could contribute to overeating. It also discusses how poverty influences obesity, with a focus on the types of food available to those with lower incomes and the impact of government subsidies on the affordability of unhealthy foods.
🍬 The Deadly Effects of Fructose and Sugar in Our Diet
This section delves into the harmful effects of sugar, particularly fructose, on obesity and diabetes rates. It criticizes the promotion of sugary products by the media and advertisements despite known health risks. The paragraph also addresses the soda industry's contribution to obesity and the misconceptions surrounding diet sodas as a healthier alternative.
🥦 The Importance of Good Carbohydrates and Fiber in Diet
The paragraph highlights the difference between good and bad carbohydrates, emphasizing the health benefits of whole fruits and vegetables. It explains how refined carbohydrates can lead to overconsumption and obesity due to their high glycemic index and lack of fiber, which is essential for promoting satiety and preventing overeating.
🥩 Protein Sources and the Fat Phobia Myth
This section discusses the varying effects of different protein sources on insulin levels and the myth of fat phobia, which has been debunked by recent studies. It suggests that dietary fats are not directly linked to obesity and that a balanced diet, including healthy fats, is beneficial for weight management and overall health.
🍽 Personalized Approach to Diet and Intermittent Fasting
The paragraph advocates for a personalized approach to diet based on the underlying causes of hyperinsulinemia in individuals. It promotes intermittent fasting as an effective strategy for weight loss and improving insulin sensitivity, along with other lifestyle changes such as stress reduction and sleep correction.
📚 The Obesity Code: A Comprehensive Framework for Prevention and Cure
This final section summarizes the key points of the book, presenting a holistic framework for understanding and addressing obesity. It emphasizes the importance of recognizing obesity as a hormonal imbalance, the role of insulin resistance, the impact of societal factors, and the effectiveness of intermittent fasting and lifestyle changes in prevention and cure.
Mindmap
Keywords
💡Obesity
💡Hormonal Imbalance
💡Insulin Resistance
💡Caloric Theory
💡Refined Carbohydrates
💡Fiber
💡Sugar
💡Artificial Sweeteners
💡Fasting
💡Stress and Cortisol
💡Poverty
Highlights
Studies on obesity in mice may not be applicable to humans due to physiological differences.
The book focuses on human obesity, discussing prevention and cure in practical ways.
Part one challenges conventional wisdom, suggesting that medical professionals can also be misinformed about obesity causes.
The 'calorie deception' theory argues that reducing calorie intake may do more harm than good for obesity prevention or cure.
A new model of obesity is presented as a multifactorial hormonal disease, not just overeating.
The book proposes that societal factors like poverty and childhood eating habits contribute to obesity.
Macronutrients—carbohydrates, protein, and fat—are examined for their roles in weight gain and obesity.
Practical dietary tips are offered for preventing and curing obesity, including the importance of healthy fats and fiber.
The paradox of obesity among knowledgeable medical professionals is explored, questioning the efficacy of 'eat less, exercise more'.
The difference between proximate and ultimate causes of obesity is discussed, emphasizing the need to address underlying factors.
The Thrifty Gene hypothesis is critiqued, arguing against the idea that a predisposition to weight gain is advantageous for survival.
The role of insulin in regulating body weight and its connection to obesity is highlighted.
Cortisol levels influenced by factors like sleep deprivation are linked to obesity, suggesting the importance of rest for weight management.
The Atkins diet and its focus on low-carbohydrate intake are discussed as a potential strategy for managing obesity.
Insulin resistance is identified as a major factor in obesity, with modern eating habits contributing to persistent high insulin levels.
The impact of snacking on overall food intake and the potential for increased obesity risk is examined.
The notion that breakfast is the most important meal of the day is challenged, suggesting it may be healthier to skip breakfast.
The influence of poverty on obesity is discussed, with affordable, unhealthy food options being a significant factor.
Childhood obesity is linked to early life eating habits, emphasizing the importance of early intervention.
The dangers of sugar and artificial sweeteners in contributing to obesity and diabetes are underscored.
Fiber's role in promoting satiety and preventing overconsumption of carbohydrates is highlighted.
Intermittent fasting is presented as an effective method for reducing insulin resistance and preventing obesity.
Transcripts
there are a lot of studies in obesity
with mice that were conducted recently
honestly these studies should not be
groundbreaking and should not be taken
into consideration
the truth is that they are of no
practical value you are not a rat what
is true in rats is not necessarily true
in humans
thus practicing them in your daily life
may be of no practical value
you should be concerned with obesity in
humans and not in mice
this book is all about obesity in human
beings and how to go about obesity such
as how to prevent it and even how to
cure it in a practical significant and
doable manner there will be nothing less
and nothing more
in part one the epidemic we will tackle
the causes and the studies conducted
regarding obesity and how sometimes even
medical doctors and practitioners are in
the wrong
this is considering the fact that what
conventional Theory eat less and
exercise more suggests is sometimes
incorrect or incomplete either because
of wrong sample size or incorrect
analysis and interpretation of the data
gathered
in part two the calorie deception we
will tackle the theories and practical
suggestions regarding exercise over
feeding and over consumption that is
based in the current caloric Theory
in this part of the book we will argue
that it is not the reduction of
consumption of calories that will lead
to the prevention or cure of obesity
thus the current accepted fact that
reduction of calories in one's diet does
more harm than good
in part three a new model of obesity we
will tackle about why obesity is
actually a multifactorial hormonal
disease and not a simple sickness of
eating too much
in this part of the book we also argue
that you eat more because you are fat
and not the other way around you got fat
because you ate a lot
this is because when you are fat and
obese you have a body set weight that is
high and your body will adjust to that
set weight every time like a status quo
thus even if you eat less calories for a
period of time your hunger pangs will
get to you and your weight will go back
to the status quo your high body set
weight
in part 4 the social phenomenon of
obesity we will tackle how obesity as a
hormonal disease is caused by a number
of social factors that includes poverty
bad childhood eating habits and a whole
lot more
in part five what's wrong with our diet
we will tackle how the three
macronutrients in food carbohydrates
protein and fat affect weight gain and
how it leads to obesity
in part 6 the solution we will tackle
some practical tips and suggestions for
prevention or cure of obesity diabetes
and other cardiovascular diseases by
addressing the root of the problem
hormonal imbalance and high blood
insulin instead of the fruits of the
problem symptoms such as weight gain and
bad health
this includes eating a lot of healthy
fat and fiber rich food keeping
consumption of protein moderate and
avoiding sugary food and other refined
grains
the epidemic how obesity became an
epidemic
do you ever wonder why there are obese
doctors doctors supposedly have the
knowledge to determine the prevention of
obesity but how come these medical
experts are obese themselves
how can they treat patients when they
are likewise sick
common knowledge tells us that obesity
is caused by two things eating a lot of
food and refusing to exercise in other
words Fitness or the lack of obesity is
only a matter of effort and discipline
certainly we cannot say that these
doctors do not have effort and
discipline because they already proved
otherwise by finishing university
medical school internship residency
specialization and other esoteric
courses not designed for the Layman
then something might not be right effort
and discipline alone will not prevent
obesity
the truth is obesity is not merely a
question of effort and discipline
obesity is a disease which is caused by
a lot of factors other than just pure
laziness and lack of willpower to
exercise and eat less
proximate versus Ultimate cause
what is the cause of obesity
you may argue that it is excess of
calories although excess of calories May
indeed be the cause of obesity it is not
the ultimate cause
now what is the difference between
approximate cause and an ultimate cause
simply stated proximant cause involves
immediacy one thing immediately resulted
to another thing whereas ultimate cause
involves a set of several length events
that does not necessarily mean it
happened immediately
for example let's take alcoholism what
is the cause of alcoholism
you may argue that alcoholism is caused
by drinking too much alcohol in a given
night
sure drinking too much alcohol in a
given night might cause alcoholism but
it is a mere surface level analysis it
is only approximate cause
sadly medical doctors will treat the
patient by telling him hey my
prescription for you is to stop drinking
alcohol behind this time set limit of
in the meantime make no changes in your
lifestyle habits or behavior
now what is the ultimate cause of
alcoholism
it is a myriad of factors that include
the addictive personality of the person
involved the stress he suffers at work
or in his relationships the alcohol's
addictive nature and the existence of
family members involved in the same
addiction
in this case instead of treating the
proximate cause we would treat the
ultimate cause
that is by providing the addicted person
with a rehabilitation program or social
intervention support Networks
anatomy of an epidemic
almost all of the human civilization
before us did not suffer from this
disease called obesity
thus humans were never obsessed with
calories and how to eat less of it it is
a rarity in fact obesity has never been
a thing until the last century During
the period of massive industrialization
of nation states
during this period humans produced and
consumed a whole lot of starches flour
sugar and other refined carbohydrates
in other words it is during this time
when people started to become obese
this is probably the reason why people
equated consumption of refined
carbohydrates to obesity
there are three distinct macronutrient
groups for All Foods carbohydrates
protein and fat
the macro in the word macronutrient
means that most of the food that we
consume or a big portion of it consists
of carbohydrates protein and fat
on the other hand the micro in the word
micronutrients refers to the small
portion of the food we consume these
include vitamins a b c d e and K and
essential minerals such as iron and
calcium
sugars and starchy foods are all
carbohydrates
an interesting story is that of William
Banting an English writer and author who
wrote and published what is known as the
first diet book
William Banting was never obese until he
reached his 30s by his 60s he became
very huge for his own comfort
because of this he went to the physician
on how to lose his unnecessary weight
he tried all kinds of stuff first he
tried to eat less which did not reduce
his weight then he tried to exercise
more which only gave him a prodigious
appetite which compelled him to eat more
than usual
in both these instances his weight was
not reduced
finally upon the advice of a trusted
surgeon William Banting tried a distinct
approach that was truly ahead of his
time
he did a very unusual thing he did not
eat less and exercise more but instead
he totally avoided eating refined
carbohydrates sugary and starchy foods
such as beer potatoes milk sweets and
white bread
remarkably he felt so well and reduced
his weight to a desired one
because of this he became motivated and
published his work later on corpulence
addressed to the public 1863. in order
to guide the Englishmen on how to
prevent and cure obesity
this is why merely restricting calorie
intake and having a low dietary fat diet
which is backed by the government and
other pharmaceutical companies simply
does not work
it is not excess of calories in dietary
fat but rather excess of sugars and
other refined carbohydrates that lead to
obesity
the truth is the more you eat
carbohydrates the more you become obese
conversely the less carbohydrates you
consume the less chances you'll have to
become obese even Sands the eat less and
exercise more mantra
inheriting obesity
nature versus nurture
it is an undeniable fact that if you
have family members who suffer from
obesity you have a high chance of
becoming obese yourself
the question is this do you become obese
because of your genes nature or because
of your upbringing and environment
nurture
the accepted Theory by many scientists
is that nurture seems to be the culprit
nature cannot be the cause because
obesity only proliferated during the
1970s and genes cannot change in such a
short period
nurture is a more viable cause due to
the fact that a person living with obese
family members in the same environment
is likely to have the same eating habits
same lifestyle same vices same physical
exercise regimen and same Health
overlook
thus conventional knowledge places the
blame solely on the environment for
being toxic and encouraging a sedentary
and unhealthy lifestyle increased use of
computers more meals eating out increase
in portion sizes of food Etc
this is called an obesogenic environment
this seems to be logical right except
that it is wrong
there was a study conducted by Dr Albert
J stunkert in Denmark regarding the
level of obesity of the adoptees their
biological parents and their adoptive
parents the simple logic is this
if nature and genetics are the
determining Factor then the adoptees
will have a similar level of obesity
with their biological parents
on the other hand if nurture and
environment is the determining Factor
then the adoptees will have a similar
level of obesity with the adoptive
parents
interestingly Dr stunkford found that
there was no relation at all between the
levels of obesity of the adoptees with
that of their adoptive parents
why is this so
clearly that the biological parents have
nothing to do with the upbringing of the
adopted child and thus have not taught
them to eat less and exercise more
or to avoid calories and fats
nevertheless when an obese biological
parent gives away his child to a thin
fit and healthy couple
willing to raise it in a healthy
environment an anti-obesogenic
environment the child becomes obese and
another study conducted by Dr stunker he
has the same conclusion and even argued
that obesity is 70 genetics
thus obesity is more often than not
inherited
if your parents are obese there's a high
chance you will become obese as well
this is regardless of the environment
you are raised
the Thrifty Gene hypothesis
according to the Thrifty Gene hypothesis
all human beings by nature and as a
survival mechanism are predisposed to
gain weight
the theory behind this hypothesis is
that eating as much as possible and
storing food in one's body has a certain
survival Advantage because there were a
lot of times which the homeo sapiens our
ancestors didn't have access to food
nothing could be further from the truth
a fat Homo Sapien is less agile and
slower than a lean homo sapien thus a
fat Homo Sapien is less likely to catch
an animal and eat it as its food
thus the fat Homo Sapien is less likely
to survive and to continue its genetic
material to its children and
grandchildren compared to the lean
faster and more agile homeo sapien
fatness therefore has no survival
Advantage at all and can even cause the
demise of the species
to test this Theory let me ask you a
question have you ever seen a fat lion
or a fat tiger able to catch its prey
never a fat lion or a fat tiger will
only be able to consume food if it
belongs to a zoo if it is in the wild it
is not likely to survive and will likely
die of starvation
the calorie deception the calorie
reduction error
according to recent studies made by
scientists whose theory has been
conventionally accepted a person's
weight and chance of suffering from
obesity can be attributed to this simple
arithmetic equation body fat equals
calorie in minus calories out
this is what is called the calorie
deception this seemingly simple example
to a person's health and well-being is
dangerous and harmful because of its
wrong underlying assumptions
for this reason let us examine the
following five false assumptions
these assumptions are based on the
already discredited theory that caloric
reduction reducing one's caloric intake
is the key to weight loss
also these are the reasons why mere
reduction of calories is ridiculous and
May in fact be harmful
assumption one calories in and calories
out are independent of each other
assuming the calories in caloric intake
and calories out caloric expenditure are
independent of each other is incorrect
this has already been proven as an
outright falsity by numerous experiments
regarding the subject
instead the reality is that caloric
intake and caloric expenditure are
closely dependent to each other they
have a mutually dependent relationship
this means that an increase of one will
result to the increase of the other and
vice versa
therefore if you reduce your caloric
intake your caloric expenditure will be
diminished by necessary implication
consequently the general medical advice
to reduce one's caloric intake is simply
an unsound advice because the outcome is
minimal to negligible weight loss
assumption 2 basal metabolic rate is
stable
except for exercise people are going
bananas over measuring their caloric
intake without regard to their caloric
expenditure this habit is due to a
misconception
sure the obsession over caloric intake
may be justified by the fact that it is
relatively easy to measure
however measuring the total energy
expenditure of the body is an entirely
different ball game
in fact it is a complex problem to
measure because it will depend on the
following factors exercise excess
post-exercise oxygen consumption
non-exercise activity thermogenesis
thermogenic effect of food and basal
metabolic rate
as such since caloric intake is easy to
measure and caloric expenditure except
for exercise is a too complex problem
people conveniently but wrongfully
assume that it remains constant the fact
of the matter is it does not
depending upon the caloric intake as
well as other factors total energy
expenditure can go high or low for up to
50 percent
assumption 3 we exert conscious control
over calories in
eating is done by mechanically putting
food into your mouth chewing them and
then ingesting them is eating a
conscious decision the answer is no
eating is deliberate but not conscious
although eating is a deliberate act it
is by no means conscious because hunger
plays a key role
hunger is caused by our hormonal
activities and will determine whether we
will continue consciously consuming food
thus in an all-you-can-eat buffet
setting people stop eating when they are
feeling full and thus no longer hungry
in fact after a person is already full
the smell of food he had just ingested
will make him feel queasy and nauseous
assumption 5
fat stores are essentially unregulated
all systems in our body are regulated by
ourselves a genetic mechanism this means
that our bodies flow and grow smoothly
because of our genes for example our
growth hormones regulate our height and
built estrogen and testosterone
regulates our sexual maturation
free thyroxine and thyroid stimulating
hormone regulates our body temperature
and others
with respect to our blood sugars it is
regulated as a general rule by our
glucagon and Insulin it is like
everything is automatic
but something is not right conventional
theory states that fat cells growth is
an exception to the general rule
meaning they are unregulated at all this
conventional Theory simply cannot be
true because there are already hormones
that were found to regulate fat cells
growth
these are the following
lifting adipose triglyceride lipase
lipoprotein lipase
hormone sensitive lipase
antiponnectin
therefore if fat cell's growth is
regulated by hormones obesity is also
caused by your hormones
assumption 5 a calorie is a calorie this
is the most crucial assumption it needs
to be struck down because it is very
harmful to believe otherwise a calorie
is not simply a calorie
sure you can say that a dog is a dog but
what dog not all dogs are created equal
some are small some are big some are
skinny and some are fat is the dog
Chihuahua Labrador or Shih Tzu
that is the logic a calorie is not
simply a calorie because some causes
weight gain while some does not and in
fact gives you a health boost
a calorie from sugar will cause weight
gain through metabolic response while a
calorie from olive oil will not and is
in fact a healthy choice
a calorie from sugar will cause
significant increase in blood glucose or
insulin while a calorie from olive oil
will not
consequently simply measuring one's
caloric intake is an exercise in
futility
the exercise myth
exercise and weight loss
the usual theory of people venturing
into weight loss programs and diets is
that reduction of food intake must go
hand in hand with the proper exercise
regimen their line of thinking is that
even if your diet is good if you if you
do not have a proper exercise regimen
that you follow religiously you will not
lose your weight this is just plain
wrong
the truth is that even if you have an
improper exercise regimen if your
dieting gradual reduction of refined
sugar and other carbohydrates in your
meals are consistent you will lose
weight
however this is not to say that exercise
regimens are useless
to an extent they are effective because
they induce physical exertion and
activity except for the fact that they
likewise induce hunger pangs afterwards
the point is that diet and exercise
should not be treated as equals
generally speaking diet should be placed
at higher importance than exercise they
are Batman and Robin instead of mac and
cheese
according to studies over 95 percent of
a weight loss program's Effectiveness
will depend on the consistency of one's
diet
thus even if you exercise a lot but
Gorge yourself in hamburgers afterwards
you will not lose weight
in fact you might gain more weight and
it will be more than you imagined
exercise is like brushing your teeth
sure it may prevent the occasional
cavity or even bad breath halitosis
however it will not cure an already
decayed tooth
diet is like taking the already decayed
tooth out of your mouth
compensation the hidden culprit
why is it that most weight loss programs
are ineffective at best we try for weeks
and months to follow this exercise
program to no avail
sometimes instead of curing and
preventing obesity our weights instead
increase
first like previously asserted a person
will likely eat more vigorously more
after exercise than when he or she did
not exercise at all
as a consequence the usual effect of
exercise is not weight loss but weight
gain due to the increase of food intake
if you ingest more food then by
definition you increase your calorie
consumption
according to a study made by the Harvard
School of Public Health there is a
consumption of an extra 292 calories for
every extra hour of exercise
thus the argument that the relation
between caloric intake and expenditure
are intimately and proportionally
dependent to each other is very
plausible
and increasing calories in will
necessarily result to an increase in
calories out
this is consistent with the biological
principle that the body attempts at all
times to maintain stability homeostasis
second if you perform exercises for the
entire day you are more likely to skip
exercise the next day
this is because generally speaking you
will be tired the next day and your body
and muscles will be sore due to the
overexertion as a result you are less
likely to be consistent in your exercise
regimen this phenomenon is especially
true for young adults and teenagers
according to a recent study conducted
the overfeeding paradox
overfeeding experiments unexpected
results
how do you know if overeating causes
obesity it is simple just take a few
volunteers or test yourself measure
there your weight intentionally and
deliberately over feed or overeat for a
certain period of time such as a week
and then afterwards measure there or
your weight and see the difference
if the results of the measurement are
higher than the previous week then
certainly your hypothesis that
overeating causes obesity is correct
however a study conducted by Dr Ethan
Sims in the late 1960s provides a
different conclusion
it turns out that eating a lot of food
does not necessarily result to weight
gain or obesity how is this possible
the rationale for this is that the human
body has a certain cap or maximum on how
much food one can intake
thus whenever you eat in a buffet you
will not continue eating after you are
already full
this is an automatic mechanism of the
body
in addition the overeating causes an
increase in the metabolism which quickly
cuts out the excess fat
this study conducted by Dr Sims was
supported by experiments in reese
Advantage such as those conducted in
1992 and another conducted by Dr
Frederick Nystrom regarding fast foods
the undeniable conclusion is that even
if you overeat to the point of fullness
calories in you will not become obese
consequently even if you reduce your
calorie intake you will not be cured of
obesity
a new model of obesity A New Hope
when the body is ordered by the
hypothalamus to increase fat Mass so as
to achieve a desired set weight of the
body obesity develops
the end result is that the body becomes
short of energy because the available
calories are diverted to increase fat
in this way the acquisition of more
calories is the natural predisposition
of the human body
if this happens there is a reduction of
the hormonal signals of satiety and an
increase in the hormonal signals of
hunger
when people usually do is simply reduce
their calorie consumption by refusing to
eat even though the urge to eat is
sometimes unbearable
this has the effect of temporarily
stopping the hypothalamus
as a result metabolism slows down
truly eating more and exercising less
increase calories in and decrease
calories out is the effect of obesity
and not its cause
as stated there is a tight regulation in
the body set weight of every person this
means that by and large the body set
weight of a certain person Remains the
Same except for a few highs and lows
here and there
a drastic reduction or increase in the
body weight of a person will likely
happen gradually for at least several
years
a study conducted by scientists revealed
that a person's weight is relatively
stable
at most the weight gain or weight loss
of a person having the same eating
regimen as an increase or reduction in
their body set weight of about one or
two pounds a year
a thin person will not become fat in a
year and a fat person will not become
thin in the same period
it just would not happen if the regimen
is the same
therefore understanding and recognizing
the factors that regulate the body set
weight of a person is the key to curing
and preventing obesity
in addition the reason why a person's
body set weight is so high compared to
another person should be learned
finally how to reset the bodyset weight
of a person to a lower level will
likewise be important
insulin
the results of recent studies conducted
regarding the effect of insulin to
obesity are enlightening
weight loss is the end result of drugs
that lower insulin levels weight gain is
the end result of drugs that raise
insulin levels there is weight gain or
loss effect with respect to drugs that
have no effect on insulin levels
therefore weight gain or loss and
obesity and fitness can be predicted by
the levels of insulin on the blood
not exercise not support group or family
pressure not caloric intake versus
caloric expenditure and certainly not
discipline just insulin
in other words obesity is caused by
insulin this further means that insulin
is a factor that regulates the body set
weight of a person
as stated the bodyset weight of a person
goes up as insulin levels increase
conversely the body set weight of a
person goes down as insulin levels
decrease
therefore we can say that one of the
keys to resetting the body set weight of
a person to a lower level is simply
reducing the insulin level in the blood
why is this so
imagine that you simply follow the
conventional Dogma that is to
deliberately reduce calories in without
regard whatsoever to your insulin levels
even if your caloric intake is in the
floor if your insulin levels are high
the hypothalamus will send out hormonal
signals to the body to gain weight
that is you'll become hungry and then
you eat until you are full
at this level your body set weight is so
high compared to an ordinary person so
the end result is you become obese
therefore you do not become obese
because you over ate yesterday or last
week or last month
you overeat because you became obese
and why did you become obese in the
first place
because your body set weight is very
high as a result of high insulin levels
within your blood
the bottom line is this obesity is not
due to caloric imbalance obesity is a
hormonal imbalance
cortisol
the less you sleep the more likely you
are to become obese
one of the most prominent causes of
chronic stress in the modern era is
sleep deprivation
according to a recent study sleep time
of people has been declining steadily
for example in the early 20th century
nine hours is the average amount of
sleep
today less than six hours is the average
amount of sleep for one-third of adults
this is especially true for shift
workers who sometimes have to work in
the wee hours of the morning and have
difficulty of sleeping at all during the
noon
if you lack sleep you will not only
suffer some serious psychological stress
in addition your body's hormones will
stimulate cortisol a high level of
cortisol in the human blood will result
in high levels of insulin and also
insulin resistance
both key hormones in the control of body
fatness and high level of human appetite
ghrelin and leptin have a set level of
activity and Rhythm that should not be
disturbed in any manner whatsoever
generally speaking this means that the
gray Lynn should not be increased and
the leptin should not be decreased by
sleep deprivation
if this body rhythm is so disrupted such
as by a lack of sleep perhaps for
several days cortisol levels are
increased as a consequence insulin
levels will likewise increase which will
cause a person to increase his body set
weight and get fat
the end result is the person who becomes
obese and overeats
therefore the simple lesson is this if
you want to lose weight and prevent or
cure obesity you should have a good
night's sleep every night to prevent the
rising levels of cortisol in your body
not only will you prevent the disease
you will also lessen the psychological
stress you will suffer from sleep
deprivation
the Atkins onslaught
generally speaking compared to other
macronutrients carbohydrate-rich Foods
causes insulin levels to increase in a
manner that is really harmful to a
person that is already obese
this is because high levels of insulin
in the blood of a person are danger
signs they may trigger the complications
of obesity
the concept that it is the consumption
of carbohydrates that causes obesity
because of excess insulin that result to
insulin secretion otherwise known as the
carbohydrate insulin hypothesis is
correct however it is incomplete
remember people in Asian countries are
predominantly rice eaters their diet
consists mostly of white polished rice
which is highly refined in China alone
more than half of every Chinese person's
meal per day about two-thirds consists
mostly of these white rice it is the
same thing in Japan North and South
Korea and in Southeast Asia
if this is the case then you would
logically presume following the
carbohydrate insulin hypothesis the
levels of obesity would be higher in
Asian countries right the answer is no
compared to studies on the U.S
population the level of obesity in Asian
countries is comparatively lower
on the surface this seems to be a
paradox
if High consumption of refined
carbohydrates is the culprit of obesity
then why do Asians not suffer from it a
lot on TV and in the media for example
you can rarely see an obese Chinese or
Japanese except when you're watching a
sumo wrestling show
the reason is that the sugar consumption
of Asians is way lower than that of
their U.S counterparts thus compared to
other refined carbohydrates such as
white rice the consumption of sugar
itself contributes a lot to obesity
this is not to say that refined
carbohydrates will never lead to obesity
but only that compared to Sugar the
former has more dire health effects than
the latter
insulin resistance the major player
there are two Essential Elements for
insulin resistance to take place
first there must be high levels of
insulin in the blood second there must
be Persistence of such high levels
within a given day
the consumption of refined carbohydrates
which in turn increase the insulin
levels and the blood of a person was
already prevalent even in the 1960s
in fact Oreos and candies such as M M's
Mars and Hershey's were already
established Brands by that time
but why is it that obesity during that
time was almost non-existent compared to
today
the answer lies with the insulin
resistance
you see in the past in other words the
1960s daily eating opportunities were
only divided to three breakfast lunch
and dinner
a person is likely to eat from 6 a.m in
the morning to 6 pm at night divided
into three meals
from 6 pm to 6 a.m the person is in
fasting mode low insulin levels
thus there were low insulin levels for
at least 12 hours out of the 24-hour
period
remember that there must be persistently
high levels of insulin in the blood for
there to be insulin resistance
in this case resistance is not likely to
happen
compare this with the situation from the
1970s up to today
daily eating opportunities are increased
from three meals a day to six meals a
day at least and sometimes people even
have several midnight snacks no wonder
many are getting fat
at this time therefore people are eating
all the time
before meals can only be done at the
dining room now everybody eats
everywhere you can eat at your work desk
in the car in the theater on a bench in
the living room while watching TV and
the list goes on and on
thus the reality is instead of starting
the day with low insulin levels such as
in the 1960s we are now at a point where
we start the day with high insulin
levels this is the perfect recipe for
insulin resistance and has become a very
vicious cycle
the social phenomenon of obesity big
food more food and the new science of
diabetes
snacking it won't make you thin
there are a lot of consistent studies
made recently that confirm the
hypothesis that frequently having snacks
ever result in increasing your overall
intake of food
this is notwithstanding the fact that
the contents of the food that you ate
with your snacks are little or light
compared to full-size meals
this only means that snacking will lead
to a habit of more eating and thus will
result in weight gain or obesity
this is especially true when the
composition of snacks include sugary
drinks such as Coca-Cola and Pepsi and
sugary candies such as Hershey's baby
ruths and M M's
it was found that these sugary snacks
result in fats and high insulin blood
level
thus the idea or conventional theory
that frequent stacking makes you eat
less because you become less hungry all
the time is just not true
moreover it is incorrect to state that
frequent snacking or increased meal
frequency have the net effect of weight
loss and thereby prevents obesity
it is apparent that it does the polar
opposite
breakfast the most important meal to
skip
eat like a king at breakfast eat like a
prince at lunch eat like a popper at
dinner this seems to be the conventional
theory is it not
nowadays people give an enormous value
to breakfast even medical doctors
themselves suggest and advise people to
avoid skipping breakfast because it is
the most important meal of the day
otherwise you will allegedly lack the
vitamins and minerals nutrients amino
acids and energy to seize the day in
school at work or at Play
or is it really
is breakfast really the most important
meal of the day this requires
examination
practically speaking no person needs to
eat upon waking up it is only an
ingrained habit from childhood that ones
eat sugary cereals Bagels cinnamon ham
eggs and or bacon in order to get
started for the day
in fact if you will observe your body in
the morning from Deep Sleep upon the
ringing of the alarm clock you're not
hungry at all
if you're not hungry at all why do you
feel the need to prepare a breakfast in
the first place
isn't it more productive to get your day
going by preparing the things that you
will need during the day instead of
being paranoid about your breakfast
biologically speaking breakfast isn't
really necessary you want to know why
the human body has that thing we call a
sympathetic nervous system which is
activated by our inherent fight or
flight response
this fight-or-flight responds upon
waking up although only to a mild extent
is released by a person's adrenaline and
cortisol within the body
thereafter the person's body has quick
energy in the blood because of the
glucose released by the hormones
this means that upon waking up you are
ready for work and not a sit-down meal
the new science of diabetesity
it was concluded by Recent research that
excess High insulin in the blood or at
least persistent insulin levels over a
long period of time causes at least two
related diseases one obesity and two
diabetes type 2.
both are caused by what is called the
medical circles as hyperinsulinemia
the reason is that hyperinsulinemia
results the blood sugars being elevated
and thereafter becomes a symptom of the
diseases
together these two diseases are called
diabetes because they can happen or be
incurred by a person simultaneously
as a result instead of improving the
health of a person giving insulin
infused drugs the person suffering from
these diseases will merely make things
worse
poverty and obesity
it is long been assumed by the world
that one status in life in terms of
economic wealth will determine whether
or not one will suffer from obesity and
or diabetes later in life
for example in the United States alone
federal states with the most poverty
incidents likewise have the highest
number of obesity and or diabetes
according to the statistics
so poverty at the end of the day is
something to keep in mind regarding this
health problem
now the question is how come
what is that factor in poverty or low
economic status that leads on to suffer
from obesity and or diabetes later in
life
is it the lack of healthy or nutritious
green leafy food physical exercise or
lack thereof
the answer is none of the above
the clear-cut reason for the massive
weight gain of poor people is simply
their diet which consists mostly of
refined carbohydrates
the explanation is this poor people or
those suffering from poverty will by and
large choose affordable food over high
priced and expensive ones
for example in the United States a
protein-filled lean beef or pork loin
steak May cost 10 or 20 dollars
compare this to an entire pack of pasta
and noodles which may cost 99 Cents or
an entire bread loaf which may cost 1.99
between the two the latter is more
affordable and at the same time makes a
person feel relatively full
in addition fresh fruits and vegetables
and healthy green leafy salads May cost
between seven up to Fifteen dollars
meanwhile processed food consisting of
refined carbohydrates such as potato
chips and french fries will only cost a
fraction of a dollar
no wonder poor people always choose
cheaper food stuff to their personal
detriment
has this always been the case
why are unhealthy and highly processed
refined carbohydrates very low price
compared to unprocessed healthy foods
and vegetables or even unrefined
carbohydrates
this dates back to globalization when
the government in order to promote the
efficiency competitiveness and
productivity of capitalistic Industries
gave subsidies or big financial aid to
Big Time producers of agricultural
products that included refined
carbohydrates to the Prejudice of other
small sized businesses mom and pop
stores and poor farmers of healthy Goods
thus when the time comes that these
industries take advantage of economies
of scale producers of healthy Goods such
as blueberries broccoli cabbage and
other vegetables and fruits are already
out of business
only a few will continue the production
and business of these healthy foods
because it just won't make economic
sense to continue losing money over
continuous cultivation
the consequence of this is that the
supply of healthy goods and food in the
market will plummet which will cause its
prices to rise hence it will not be
attractive to poor people
conversely there will be an oversupply
of mass-produced refined carbohydrate
products that will cause its prices to
fall and make it more attractive to poor
people
thus many foods rich in salt sodium bad
cholesterol fats and sugar are very
affordable to poor people especially to
students
in order to make them Fuller and to give
it lots of content to these customers
these kind of foods are packed with
processed and refined carbohydrates
in other words refined carbohydrates
give these processed food stuff some
fluff in order to make them more
affordable and at the same time appear
to be stuffed
thus people suffering from poverty will
without a doubt choose cheap food over
healthy and more expensive food
consequently their bodies shall be daily
gorged with refined carbohydrates that
will lead them to bad Health
consequences obesity and other similar
diseases
childhood obesity
as early as 1946 Dr Benjamin Spock a
pediatrician and practicing medical
doctor and author of the seminal book
baby in child care had already taught
parents and patients of his practice
about the close relationship between
childhood experiences habits and
attitudes and the Grim Prospect of
obesity later on in a child's life
in his book he bluntly stated that rich
desserts can be omitted without risk and
should be by anyone who is obese and
trying to reduce
the amount of plain starchy food cereals
breads potatoes taken is what determines
how much weight they gain or lose
truthfully speaking this is what a
mother of Common Sense will say to her
growing child
eat less sugar eat less carbs eat less
salts and even avoid them all together
if possible so as to live a long and
healthy life
in addition to the eating habits of a
child the unscrupulous focus on a
child's exercise program or regime is
also something that should be kept in
mind
again and again weight loss programs
that are based on exercise regimen are
failing every single year because it is
a daily effort that is unsustainable
despite this fact many Health Department
agents and policy makers are forcing
school-aged children to make their
physical education classes strenuous and
rigorous with the end in mind of losing
weight
at the end this program does not achieve
anything because kids are being forced
to exercise while their diets are not at
all changed
in order to combat obesity the only
solution is to change their diets what's
wrong with our diet the deadly effects
of fructose sugar
makes you fat that is a fact that is
already accepted by a number of medical
authors and experts the fact that sugar
is not avoided in the daily diet of a
person but instead is encouraged by the
media society and advertisements is
actually curious because people who are
already warned of the harmful effects of
sugar in the body even in the late 1970s
by the 1977 dietary guidelines for
Americans
in this guideline Americans were told
not to eat Foods meals and snacks
containing a lot of sugar for its
adverse health effects including fatness
and obesity
nevertheless the said warnings were not
heated because during the time there
were people protesting in the streets in
favor of allowing people to get fat
because fat is sexy in any size you want
is sexy
it is not politically correct to
reprimand a person because of his or her
size even to the detriment of that
person's life
because of this anti-fat hysteria the
guidelines never even got a momentum and
the sugar content of products was simply
ignored by the consuming public
it is like eating unhealthy becomes cool
as a result Candy's chocolates and other
products containing sugary stuff such as
jelly beans proliferated in the
groceries convenience stores and
supermarkets
in fact from 1977 to 2000 sugar
consumption together with rates of
obesity and diabetes and other similarly
nature diseases arose
by far the worst offender or the product
that has the highest amount of sugar
contents or sodas soft drinks Coca-Cola
and Pepsi sweetened to processed fruit
juices and processed teas and milk teas
in fact during the turn of the century
up to today the soda industry became a
75 billion dollar industry and thus its
profit margins are very profitable to
the detriment and Prejudice of the
health of their customers
to an extent sodas are said to be
addictive because of the advertisements
and they tend to make meals allegedly
more rewarding and fulfilling thus its
over consumption is encouraged in every
meal of the average American
the diet soda delusion
on paper diet sodas appear to be a
healthy choice compared to the regular
sodas with which we know are packed with
lots of sugars and cause obesity and
other diseases
this is because diet sodas have no sugar
at all and contain very little calories
thus the logic is that if you want to
lose a lot of weight and greatly reduce
your chances of becoming obese you don't
need to sacrifice your daily soda
Cravings every time you sit down for a
meal or snack you just have to buy diet
soda instead of the regular one
when done every day you will go toward a
healthy and fruitful life or is it
really
the answer is in the negative diet soda
drinkers are delusional instead of being
a healthy alternative diet sodas are in
fact a deadlier choice compared to your
regular run-of-the-mill sodas
why is this the case
a study conducted at the University of
Texas Health Sciences Center at San
Antonio by Dr Sharon Fowler in 2008
found that diet sodas substantially
increase the risk of obesity by a
mind-boggling 47 percent
according to Dr Fowler these findings
raise the question whether artificial
sweetener use might be fueling rather
than fighting or escalating obesity
epidemic
in addition a study conducted at the
East Coast USA at University of Miami in
Florida found that the constant habit of
drinking or consuming diet sodas for
every day may cause or is related to the
high chance of suffering from Strokes
heart attacks and other cardiovascular
diseases that will result to death or at
least a bypass operation
according to said studies the reason why
these artificially sweetened beverages
are more harmful than regular sodas is
that they increase insulin levels in the
human blood despite the fact that they
contain no sugar
for example artificial sweeteners such
as aspartame Stevia and Sucralose
increase insulin by 20 percent
it is important to remember that the
number one cause of obesity weight gain
and diabetes is not sugar but the
insulin that Sugar triggers
hence even without sugar diet sodas are
not good to one's health
thus artificially sweetened beverages
are more harmful and they are not
beneficial to one's Health at all
carbohydrates and protective fiber
we now know that the thing that drives
obesity and diabetes in adults and
children alike is the high levels of
insulin and its resistance in the human
body
generally speaking the most common cause
of insulin and insulin resistance is the
consumption of white flour and white
sugar otherwise known as refined
carbohydrates
the consumption of these types of foods
I.E refined carbohydrates causes people
to get fat and then get sick
however not all carbohydrates are
essentially bad
we should distinguish between good
carbohydrates and bad carbohydrates both
are carbohydrates but they have distinct
health effects
good carbohydrates to promote health and
wellness while bad carbohydrates promote
obesity and diabetes
the good thing is that even if you over
consume good carbohydrates you will
still be in the pink of health and no
adverse effects will happen
thus saying that anything too much is
bad simply does not apply in this case
it certainly applies in bad
carbohydrates though
now what food contain good carbohydrates
so that you can start eating healthily
you can usually consume good
carbohydrates in whole fruits and
vegetables such as broccoli spinach and
other green leafy vegetables
why is it that bad carbohydrates usually
found in refined ones are prejudicial to
one's health
this is because bad carbohydrates which
are refined are usually purified and
concentrated thereby increasing the
glycemic index of a person
in the process of purification and
concentration the fat protein and fiber
are removed entirely from the
carbohydrate itself
this simply means that the refined
carbohydrate can be quickly eaten
digested and absorbed in turn this quick
process promotes over consumption by
people
for example making a juice product will
necessitate six or seven oranges
drinking the juice product will be very
easy when compared to actually eating
six or seven oranges
thus by the forced removal of everything
other than the carbohydrate itself
people start over consuming products
this is why fiber which decreases the
energy density and bulks of food is very
important in everyone's diet
in a way fiber encourages satiety or
feeling full even after you've eaten
just a small amount of food protein
different kinds of protein have distinct
effects with respect to stimulating
insulin in the human body they are as
follows
protein acquired from dairy is high on
the insulin index 90 to 98 but low on
the glycemic index 15 to 30.
protein acquired from milk which
consists of largely of lactose is 80
with respect to casein and 20 with
respect away
this is because Dairy has two general
types
casein is normally found in cheese and
Whey is normally found from the cheese
curds in the process of its production
compared to casein whey is more widely
used especially in the fitness world
because gym goers and bodybuilders
believe that whey is crucial in the
formation of muscles in their shoulders
ABS lower back and legs
this is because of its inherent high
levels of branched chain amino acids
way however compared to casein shall
cause higher insulin levels even higher
than the usual bread or pizza because of
the effect of incretin is the
consumption of dairy in everyday meals a
healthy choice according to recent
studies conducted in certain parts of
America consumption or even over
consumption of dairy is not associated
with weight gain obesity and diabetes
in fact the studies found that instead
of prejudicing the health of a person
Dairy actually promotes weight loss this
is despite the fact that it may increase
insulin levels upon consumption
how about the consumption of meat is it
a better choice
no according to studies conducted by
researchers if you were to choose to
over consume either dairy or meat always
choose the former
however this is easier said than done
over consumption of dairy is way more
difficult than over consumption of meat
for example drinking a gallon of milk or
a huge slab of cheese in one sitting or
in one lunch is way more difficult than
eating a meat in the form of a half
chicken or a large steak
fat phobia
according to Harvard researchers and
doctors Frank who and Walter Willett
2001 it is now increasingly recognized
that the low-fat campaign has been based
on little scientific evidence and may
have caused unintended Health
consequences
the conventional Theory made by
so-called medical experts in order to
demonize Fat may be summarized as
follows
avoid getting fat and if you are you
should reduce your fan by restricting
your diet with margarine sausages beef
lamb pork and other fatty products
instead of using solid fats use
vegetable oils when cooking
these so-called recommendations became
an advice that everybody believes and
practices religiously for almost half a
decade now
but according to recent developments
these are wrong
the national cholesterol education
program clearly states that the
percentage of total fat in the diet
independent of caloric intake has not
been documented to be related to body
weight
this means that scientists and medical
researchers despite their humongous
efforts cannot find a single solid piece
of evidence that will pinpoint the fact
that dietary fats directly cause obesity
in humans
on the other hand there's already a
recent overwhelming evidence by studies
conducted in recent years that there is
no association whatsoever between
consumption of dietary and obesity
the truth is even the conventional
theorists do not believe in the
association between the two because
their original recommendation is that
dietary fats may lead to heart diseases
obesity was not stated but was merely
thrown in the solution what to eat
as previously stated obesity is a
multifactorial disease as such it has
several overlapping Pathways that lead
to the same direction
nevertheless it has a common root
hyperinsulinemia
however there are different things that
you must keep in mind Different Strokes
for different folks
for a portion of the population
hyperinsulinemia is caused by their
overconsumption of refined carbohydrates
and other sugars
for these people a diet that is low on
carbohydrate may be deemed best
for the rest of the population
hyperinsulinemia is caused by insulin
resistance
for these people the best way to lose
weight and to improve their health is to
practice intermittent fasting or meal
timing
nevertheless since obesity is
multifactorial it would be best to pair
your diet with other strategies that
will necessarily and are proven to cause
weight loss such as correcting sleep
deprivation stress reduction techniques
and eating a lot of fiber in every meal
you can also reduce the production of
cortisol in your body
this has been discussed in the preceding
chapters
a key idea here is that everyone must
practice to reduce your consumption of
added sugars sugar comprising equal
parts of fructose and glucose and
sometimes sucrose is a Sinister
ingredient that wreaks Havoc inside your
body
not only does it stimulate insulin
secretion it also increases insulin in
the body in the short term and in the
long term
fructose alone is dangerous to your
health because it directly contributes
to the insulin resistance inside your
liver
over a long period of time your liver
will be overworked and overexerted
as such it will usually lead to an even
higher level of insulin
the best foods to eat are still fresh
vegetables and fruits whenever possible
you should choose vegetables and fruits
that are locally grown and are fresh
from the farm rather than those that are
clearly manufactured and already
processed
there are a lot of other things you can
do in order to avoid obesity
whenever you feel like you want to eat a
delicious cake why not eat the healthy
cake Alternatives such as seasonal
cherries and berries with whipped cream
not only is it healthy it is more
affordable than a whole size cake
in addition whenever you get the urge to
eat potato chips or french fries why not
eat the healthy alternatives such as
cheeses and a small plate of nuts
also instead of drinking sodas and sugar
sweetened drinks why not choose plain
sparkling cold water instead
finally instead of eating refined grains
such as Pizza tortillas cakes donuts and
muffins why not eat the healthier
Alternatives such as cucumbers cabbage
cauliflower asparagus bell peppers
broccoli peas kale eggplant carrots and
spinach
you can do a lot if you are willing to
try new things
when to eat
according to Marie Antoinette there is
nothing new except what has been
forgotten
the answer to the problem on when to eat
is one word fasting
when talking about the word fasting this
does not mean a mere 6 to 12 hours fast
in a single day that will not do a lot
instead fasting should be at least 24 to
36 hours in one single instance this is
to totally bring insulin resistance and
thus lose weight
every person is well adapted for
physically dealing with fasting or the
absence of meals and snacks per day
fasting is very beneficial to the human
body because during periods of fasts
food scarcity the body switches from
glucose burning in the short term to fat
burning in the long term
this is because simply stated fats are
those elements in the human body which
are stored as food energy
without fasting they are merely stored
tentative and have no practical value
therefore during periods of fasts fats
or that element stored as food energy
are automatically released in order to
allow the person to have the energy for
their specific activities
bodybuilders and gym goers should not
worry that fasting may burn the muscles
that they gain from weightlifting and
exercise programs during periods of
fasts it is the fats which are burned
and used for energy and not the muscles
thus muscles will not be burned unless
all the fat stored in the body are used
up
burning all the fats in the human body
through fasting will take a very long
time
experts also are of the opinion that
fasting is also the most consistent and
efficient means of massively reducing
the insulin levels in the human body
over a period of several weeks of
several series of 24 to 36 hour fasts
you will observe and notice that you
have lost a lot of weight and hence will
have cured or prevented obesity and
diabetes
over a period of a year the practice of
fasting is not only beneficial to your
health but also to your overall
spiritual emotional and psychological
well-being for having the mental
fortitude to come up with a fasting plan
and stick with it for 365 days and will
be astoundingly noticeable
good luck
in part one of this book The epidemic we
tackle the mount the underlying causes
of obesity and we shed light on how the
patient's family history will affect his
chances of obtaining this disease
we argue that obesity is a hormonal
imbalance disease and not simply a
matter or lack of mental fortitude or
discipline in one's own life
we gave an example of a study where an
adopted child got fat even if his
adoption parents gave him a good
environment within he ate a healthy
lifestyle nature versus nurture debate
in part two the calorie deception we
tackled arguments about why the current
conventional theory about obesity
reduced calories exercise more in the
overfeeding Paradox is short of
effectiveness
in part three a new model of obesity we
describe the very essential role of
insulin resistance in preventing and
curing obesity
thus it was argued that it is insulin
resistance that is really needed to be
understood by patients and other
stakeholders in this disease over
anything else
we also experience the theory of insulin
and the regulation of one's body set
weight
in part 4 the social phenomenon of
obesity we explain how poverty affects
obesity
in fact it was argued that the poorer
you are and the higher the chance that
you will become obese
this is because government subsidy
actually promotes the mass production of
cheap greasy and unhealthy Foods
thus it can be argued that healthy foods
are not very affordable and thus not
accessible to those below the poverty
line
we also tackled how childhood habits
affect one's chances of suffering from
obesity
in part five what's wrong with our diet
we tackled one of the most evil causes
of obesity sugar
in addition artificial sweeteners are
not beneficial to anyone in fact it is
more harmful and dangerous than sugar
itself
we also tackled why diet soda should be
avoided more than regular sodas
themselves
thus we argued that we should avoid
sugary food and other refined
carbohydrates if we want to achieve
massive weight loss and prevent the
adverse repercussions of obesity
finally in part 6 the solution we
tackled why fasting particularly
intermittent fasting is the one thing
that will set apart a patient that will
avoid or cure obesity from a patient who
will suffer obesity all of his or her
life
despite overwhelming evidence of the
effectiveness of fasting it is not
practiced by many people
in addition we tackled why intermittent
fasting would be a great way to prevent
the resistance of insulin in the human
blood without suffering from the
prejudicial effects of calorie reduction
in one's diet
we also argue that improving one's
sleeping habits reduction of stressful
situations and stress-inducing
environment so as to reduce cortisol
levels will go a long way in forming a
holistic habit and losing weight and
preventing and curing obesity
all in all the Obesity code set forth a
framework for understanding the
condition of human obesity
we hope that this book gives you fresh
framework towards a healthier future
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