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

by Jason Fung

But all foods cause insulin secretion.

The insulin index, created by Susanne Holt in 1997, measures the rise in insulin in response to a standard portion of food, and it turns out to be quite different from the glycemic index.

Fats, amino acids and glucose all stimulate incretin release and thus, increase insulin levels. Even non-nutritive sweeteners, which have no calories at all, can stimulate the insulin response. Sucralose in humans, for example, raises the insulin level 22 percent higher.

Dietary fat, though, tends to have the weakest insulin-stimulating effect.

The incretin hormones have multiple effects, only one of which is to stimulate insulin. Incretins also have a major effect on satiety.

Animal proteins tend to cause you to feel fuller for longer, with whey having the greatest effect.

Here’s a small tip for weight loss, one that should be obvious, but is not. If you are not hungry, don’t eat. Your body is telling you that you should not be eating.

Remember that the single defining characteristic of the Western diet is food processing, not macronutrient content. The toxicity lies not in the food, but in the processing.

There are no intrinsically bad foods, only processed ones. The further you stray from real food, the more danger you are in.

Cholesterol is a key building block in the membranes that surround all the cells in our body. In fact, it’s so vital that every cell in the body except the brain has the ability to make it. If you reduce cholesterol in your diet, your body will simply make more.

Saturated-fat intake could not be linked to heart disease.

THE EVIDENCE ON a link between dietary fat and obesity is consistent: there is no association whatsoever.

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.

First: all diets work. Second: all diets fail.

all diets in the short term seem to produce weight loss.

However, by six to twelve months, weight loss plateaus, followed by a relentless regain, despite continued dietary compliance. In

Permanent weight loss is actually a two-step process. There is a short-term and a long-term (or time-dependent) problem.

“Moderation” is a cop-out answer—a deliberate attempt to evade the hard work of searching for dietary truths.

certain foods must be severely restricted, including sugar-sweetened beverages and candy. Other foods do not need to be restricted: kale or broccoli, for instance.

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.

sucrose and high fructose corn syrup are exceptionally fattening, far in excess of other foods. Sugar is uniquely fattening because it directly produces insulin resistance.

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

Nuts, in moderation, are another good choice for an after-dinner indulgence.

That is not to say that sugar cannot be an occasional indulgence.

Dessert is not to be taken every day.

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

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

However, moderate consumption of red wine does not raise insulin or impair insulin sensitivity, and therefore may be enjoyed.16 Up to two glasses a day is not associated with major weight gain17 and may improve insulin sensitivity.

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

dietary fat is the least likely to stimulate insulin. Thus, dietary fat is not inherently fattening, but potentially protective.

In choosing fats, strive for a higher proportion of natural fats. Natural, unprocessed fats include olive oil, butter, coconut oil, beef tallow and leaf lard.

FIBER CAN REDUCE the insulin-stimulating effects of carbohydrates, making it one of the main protective factors against obesity,

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

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.

Personal experience with hundreds of both men and women fail to convince me of any substantial difference between the sexes when it comes to fasting.

This is the cycle of life. Fasting follows feasting. Feasting follows fasting. Diets must be intermittent, not steady.

Should you eat lots of food on your birthday? Absolutely. Should you eat lots of food at a wedding? Absolutely. These are times to celebrate and indulge. But there is also a time to fast. We cannot change this cycle of life. We cannot feast all the time. We cannot fast all the time. It won’t work. It doesn’t work.

Fasting contains no hidden costs, but instead saves you money.

Fasting comes with no time constraints, but instead saves time. No time is required for shopping, food preparation, eating or cleanup.

There are not one, but two main considerations for proper food choices: 1. What to eat 2. When to eat In considering the first question, there are some simple guidelines to follow. Reduce intake of refined grains and sugars, moderate protein consumption and increase natural fats. Maximize protective factors such as fiber and vinegar. Choose only natural, unprocessed foods.

In considering the second question, balance insulin-dominant periods with insulin-deficient periods: balance your feeding and fasting.

During a twenty-four-hour fast, you fast from dinner (or lunch or breakfast) the first day until dinner (or lunch or breakfast) the next day. Practically, this means missing breakfast, lunch and snacks on the fasting day and only eating a single meal (dinner). Essentially, you skip two meals as you fast from 7:00 p.m. to 7:00 p.m. the next day.

Instead, try breaking your fast with a handful of nuts or a small salad to start.

As mentioned before, start your day with a full glass of cold water. Staying hydrated helps prevent hunger.

2Green tea: Full of antioxidants and polyphenols, green tea is a great aid for dieters.

Cinnamon has been shown to slow gastric emptying and may help suppress hunger.1 It may also help lower blood sugars and therefore is useful in weight loss. Cinnamon may be added to all teas and coffees for a delicious change.

There is no reason to stop your exercise routine.

fasting is an ideal time to exercise.

Over the long term, fasting may actually help improve memory.

Intermittent fasting is not an excuse to eat whatever you like. During non-fasting days, stick to a nutritious diet low in sugars and refined carbohydrates.