Well written book by Jason Fung, MD.
Fung describes obesity as a chronic multi-factorial disease just like all other Western diseases.
All diets work. And then they don’t work. The body like all biological systems likes homeostasis and reverts to the mean.
He starts with a lot of data proving that obesity is a hormonal, not a caloric problem.
He focuses on 2 hormones – insulin and cortisol as contributing to the metabolic syndrome. Sugar – sucrose (glucose+fructose) plays a large part from the dietary standpoint.
As a solution, Fung focuses on what to eat and when to eat.
What to eat
- Reduce (eliminate if you can) added sugars. Do not replace sugars with artificial sweeteners.
- Reduce (eliminate if you can) refined grains.
- Moderate your protein consumption – 20-30% of total calories.
- Increase your consumption of natural fats – olive oil in particular (has to be EVOO).
- Increase your consumption of protective factors like fiber and vinegar.
When to eat – Intermittent fasting
Fung makes a distinction between severe caloric reduction and intermittent fasting. Intermittent fasting reduces insulin levels and increases sensitivity of the body to insulin.
Reduce chronically elevated levels of cortisol by good sleep hygiene, stress reduction and meditation.
He also offers several pearls throughout the book
- Do not snack in between meals. It leads to chronically elevated insulin levels. If we were meant to graze, we would be cows.
- “Eat more vegetables” message should be “eat vegetables instead of …”.
- Beneficial effects of vinegar.
- Make breakfast optional – this goes against all traditional advice. He shows data that breakfast is often eaten “on the go” with products that the food industry pushes on us and is eaten when we are not hungry. Eat only when hungry.
- Drink water, tea and coffee (without added sugar/artificial sweeteners), not soda.