The Obesity Code: Unlocking the Secrets of Weight Loss (Why Intermittent Fasting Is the Key to Controlling Your Weight)

by Jason Fung

Omega 3 fatty acids are another family of polyunsaturated fats that are mainly anti-inflammatory.

Flax seeds, walnuts and oily fish such as sardines and salmon are all good sources. Omega 3 fatty acids decrease thrombosis (blood clots) and are believed to protect against heart disease.

SATURATED FATS ARE SO named because they are saturated with hydrogen. This makes them chemically stable. The polyunsaturated fats, like most vegetable oils, have “holes” where the hydrogen is “missing.” They are less stable chemically, so they have a tendency to go rancid and have a short shelf life.

A comprehensive review of all the studies of high-fat dairy finds no association with obesity,30 with whole milk, sour cream and cheese offering greater benefits than low-fat dairy.31

Eating fat does not make you fat, but may protect you against it. Eating fat together with other foods tends to decrease glucose and insulin spikes.32 If anything, dietary fat would be expected to protect against obesity.

The truth is that there are multiple overlapping pathways that lead to obesity. The common uniting theme is the hormonal imbalance of hyper-insulinemia.

For some patients, sugar or refined carbohydrates are the main problem. Low-carbohydrate diets may work best here.

For others, the main problem may be insulin resistance. Changing meal timing or intermittent fas...

For still others, the cortisol pathway is dominant. Stress reduction techniques or correcting sleep deprivation may be critical. Lack of fiber ma...

Obesity is a hormonal disorder of fat regulation. Insulin is the major hormone that drives weight gain, so the rational therapy is to lower insulin levels. There are multiple ways to achieve this, and we should take advantage of each one.

The addition of sugar to processed foods provides almost magical flavor-enhancing properties at virtually no cost.

Sauces are serial offenders. Barbeque, plum, honey garlic, hoisin, sweet and sour, and other dipping sauces contain large amounts of sugar. Spaghetti sauce may contain as much as 10 to 15 grams of sugar (3 to 4 teaspoons). This counters the tartness of the tomatoes, and therefore may not be immediately evident to your taste buds.

Commercial salad dressings and condiments such as ketchup and relish often contain lots of sugar. The bottom line is this: If it comes in a pa...

Dark chocolate with more than 70 percent cacao, in moderation, is a surprisingly healthy treat.

Dark chocolate also contains significant amounts of fiber and antioxidants such as polyphenols and flavanols. Studies on dark-chocolate consumption indicate that it may help reduce blood pressure,5 insulin resistance6 and heart disease.

Macadamia nuts, cashews and walnuts can all be enjoyed.

recent Spanish study found that adding 100 pistachios to one’s daily diet improved fasting glucose, insulin and insulin resistance.10

Be aware, though, that if your goal is weight loss, your first major step must be to severely restrict sugar.

Don’t replace sugar with artificial sweeteners, as they also raise insulin as much as sugar and are equally prone to causing obesity. (See chapter 15.)

There’s a simple answer to the question of what to eat at snack time. Nothing. Don’t eat snacks. Period. Simplify your life.

Eggs, previously shunned due to cholesterol concerns, can be enjoyed in a variety of ways: scrambled, over easy, sunny side up, hardboiled, soft-boiled, poached, etc.

Egg whites are high in protein, and the yolk contains many vitamins and minerals, including choline and selenium.

Eggs are particularly good sources of lutein and zeaxanthin, antioxidants that may help protect against eye problems such as m...

The cholesterol in eggs may actually help your cholesterol profile by changing cholesterol particles to the lar...

Green tea contains large concentrations of a group of powerful antioxidants called catechins; notably one called epigallocatechin-3-gallate.

Catechins may play a role in inhibiting carbohydrate-digestive enzymes, resulting in lower glucose levels34 and protecting the pancreatic beta cells.35

Polyphenols in green tea are also believed to boost metabolism,37 which may aid in fat burning.38

Many health benefits have been ascribed to green-tea consumption, including increased fat oxidation during exercise,39 increased resting energy expenditure,40 lower risk of various types of cancer.41

A meta-analysis of studies confirms that green tea helps with weight loss, although the benefit is rather modest: in...

Singapore Chinese Health Study, showed that tea drinking reduced the risk of type 2 diabetes by 14 to 18 percent.43, 44

The long simmering time (four to forty-eight hours) releases most of the minerals, gelatin and nutrients.

The addition of a small amount of vinegar during cooking helps leach some of the stored minerals.

Bone broths are very high in amino acids such as proline, arginine and glycine, as well as minerals such as ca...

Eggplant, kale, spinach, carrots, broccoli, peas, Brussels sprouts, tomatoes, asparagus, bell peppers, zucchini, cauliflower, avocados, lettuce, beets, cucumbers, watercress, cabbage, among others, are all extremely healthy carbohydrate-containing foods.

Quinoa is very high in fiber, protein and vitamins.

addition, quinoa has a low glycemic index and contains plenty of antioxidants, such as quercetin and kaempferol, which are believed to be anti-inflammatory.

Chia seeds are high in fiber, vitamins, minerals, omega 3, proteins and antioxidants.

Beans are a versatile, fiber-rich carbohydrate staple of many traditional diets.

Edamame beans, popular in Japanese cuisine, provide 9 grams of fiber and 11 grams of protein per serving.

Instead, moderate the amount of protein in your diet to fall within 20 percent to 30 percent of your total calories.

Natural, unprocessed fats include olive oil, butter, coconut oil, beef tallow and leaf lard.

Olive oil contains large amounts of antioxidants including polyphenols and oleocanthal,45 which has anti-inflammatory properties.

Among its purported benefits are reduced inflammation, lowered cholesterol,46 decreased blood clotting47 and reduced blood pressure.48

addition to healthy fats, nuts are naturally high in fiber and low in carbohydrates. Walnuts in particular are high in the omega 3 fatty acids.

High in vitamins and particularly high in potassium, the avocado is unique among fruits for being very low in carbohydrates and high in the monounsaturated fat oleic acid. Furthermore, it is very high in both soluble and insoluble fiber.

Fruits, berries, vegetables, whole grains, flax seeds, chia seeds, beans, popcorn, nuts, oatmeal and pumpkin seeds provide ample fiber.

Vinegar is also a protective factor. Used in many traditional foods, it may help reduce insulin spikes.

Vinegar is added to sushi rice, which reduces its glycemic index by 20 percent to 40 percent.

THERE ARE FIVE basic steps in weight loss: 1. Reduce your consumption of added sugars. 2. Reduce your consumption of refined grains. 3. Moderate your protein intake. 4. Increase your consumption of natural fats. 5. Increase your consumption of fiber and vinegar.

There is nothing new, except what has been forgotten. MARIE ANTOINETE