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

by Jason Fung

So should we eat more fruits and vegetables? Yes, definitely. But only if they are replacing other unhealthier foods in your diet. Replace. Not add.16

Remember

Sugar, more than any other refined carbohydrate, seems to be particularly fattening and leads to type 2 diabetes.

Sugar

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.

Sugar

Are snacks necessary? No. Simply ask yourself this question. Are you really hungry or just bored? Keep snacks completely out of sight. If you have a snack habit, replace that habit loop with one that is less destructive to your health. Perhaps a cup of green tea in the afternoon should be your new habit. There’s a simple answer to the question of what to eat at snack time. Nothing. Don’t eat snacks. Period. Simplify your life.

Snacks

Breakfast cereals, particularly those that target children, are among the worst offenders. On average, they contain 40 percent more sugar than those that target adults.11 Not surprisingly, almost all cereals for children contain sugar, and ten contain more than 50 percent sugar by weight.

Cereale

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.

Carbohidrați sănătoși

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 Together, these potential properties may reduce the overall risk of cardiovascular disease, including heart attacks and strokes.

Virgin olive oil