Summary of The Obesity Code by Jason Fung | 58 minutes audiobook summary

Summary

The 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

00:00

🚫 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.

05:02

🔄 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.

10:03

🔄 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.

15:04

💉 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.

20:06

🏋️‍♂️ 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.

25:08

🔄 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.

30:11

🌙 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.

35:11

🍚 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.

40:12

🥐 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.

45:14

🍬 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.

50:15

🥦 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.

55:16

🥩 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.

Keywords

💡Obesity

Obesity refers to a medical condition characterized by excessive body fat to the extent that health may be negatively affected. In the video's theme, obesity is the central issue being discussed, with various studies and theories presented to explain its causes and potential solutions. The script mentions that obesity is not merely a result of overeating or lack of exercise, but a multifactorial hormonal disease.

💡Hormonal Imbalance

Hormonal imbalance occurs when there is a disruption in the normal levels of hormones in the body. The video script emphasizes that obesity is fundamentally a hormonal imbalance, particularly pointing to the role of insulin resistance. It suggests that high levels of insulin, a hormone that regulates blood sugar, can lead to weight gain and obesity.

💡Insulin Resistance

Insulin resistance is a condition in which the body's cells do not respond properly to the hormone insulin, leading to high blood sugar levels. The script explains that insulin resistance is a key factor in the development of obesity, as it can cause the body to store more fat and become less responsive to the satiety signals that would normally signal fullness.

💡Caloric Theory

The caloric theory posits that obesity is a result of consuming more calories than the body burns. The video challenges this conventional wisdom, arguing that focusing solely on calorie reduction can be misleading and may not effectively address the root causes of obesity, such as hormonal imbalances.

💡Refined Carbohydrates

Refined carbohydrates are processed foods with sugars and starches that have been stripped of their original nutritional context. The script discusses how the consumption of refined carbohydrates, such as white flour and sugar, can lead to increased insulin levels and contribute to obesity.

💡Fiber

Fiber is a type of carbohydrate that is important for digestive health and can aid in weight management by promoting a feeling of fullness. The video script highlights the importance of fiber in preventing overconsumption of food and suggests that diets rich in fiber can help in managing obesity.

💡Sugar

Sugar is a simple carbohydrate found naturally in fruits and some vegetables or added to foods and beverages. The script identifies sugar, particularly in the form of added sugars and high-fructose corn syrup, as a significant contributor to obesity due to its impact on insulin levels and its potential for overconsumption.

💡Artificial Sweeteners

Artificial sweeteners are substances that provide a sweet taste without the calories of sugar. The video script warns against the belief that diet sodas and other artificially sweetened products are healthier alternatives to sugar-sweetened options, suggesting that they may actually increase insulin levels and contribute to obesity.

💡Fasting

Fasting involves abstaining from food for a certain period, which can range from a few hours to several days. The script presents fasting, specifically intermittent fasting, as a beneficial practice for weight loss and overall health by reducing insulin levels and allowing the body to burn stored fat for energy.

💡Stress and Cortisol

Stress is a physical and mental strain or tension, and cortisol is a hormone that is released in response to stress. The video script explains that chronic stress and high cortisol levels can contribute to obesity by increasing insulin resistance and promoting fat storage, particularly around the abdominal area.

💡Poverty

Poverty refers to the state of being extremely poor. In the context of the video, poverty is discussed as a social factor that can influence obesity rates, with the argument that government subsidies for cheap, unhealthy foods make it difficult for those in poverty to access nutritious, whole foods necessary for a healthy diet.

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