The Obesity Code Book Summary and Notes | Book by Dr. Jason Fung

/ Personality Development / By

Unlocking the Weight Loss Secrets (Why Intermittent Fasting Is the Key to Controlling Your Weight)

the obesity code book summary

Dr. Jason Fung presents a novel and thoroughly researched explanation of obesity in this best-selling book, The Obesity Code. The conventional wisdom held that both caloric consumption and physical activity contribute to obesity.

Dr. Fung offers fresh perspectives on the relationship between hormones and healthy eating and weight loss, though. He focuses on the role that the potent hormone insulin plays in metabolic regulation. Insulin resistance is a condition that might cause us to gain weight.

The most recent scientific findings on nutrition and obesity are used in Dr. Jason Fung’s theories. This book is a step-by-step manual for resetting your health and losing weight.

There is an obesity epidemic today. We seem to gain weight despite all the available diet recommendations. With his best-selling book The Obesity Code, Dr. Fung offers a fresh viewpoint on the obesity debate.

The foremost authority on low-carb diets and intermittent fasting is Dr. Jason Fung. He is an expert in the management of type 2 diabetes. He co-founded the Intensive Dietary Management Program and has co-authored three best-selling health publications. He is the owner of thefastingmethod.com, a website that offers guidance on low-carb diets and intermittent fasting for weight loss and blood sugar control. He has been referred to as “the doctor who invented intermittent fasting” by The Daily Mail.

In addition, he serves as managing director of the charity Public Health Collaboration (Canada), an organization dedicated to providing accurate nutritional information, as well as the scientific editor of the Journal of Insulin Resistance.

Obesity is on the rise.

There is always an epidemic of obesity. Obesity is defined by kidney specialists as being overweight to the extent that it poses a risk to one’s health. You need to lose weight in order to counteract those adverse effects.

Dr. Fung points out that in order to lose weight, the majority of medical professionals and nutritionists advise cutting calories while increasing exercise. These energy units come from eating. A calorie is a measure of energy that is determined by burning food in a lab and gauging the heat produced.

Never think about calories

The history of calorie counting comes first. Early 1900s blockbusters that said calories were to blame for weight growth sparked the practise. These books recommended calorie restriction as the most effective method for weight loss.

This concept is completely unrealistic. These initial hypotheses are referred to as caloric diets or calorie-focused diets. They assert that you eat excessively and are lethargic as the causes of your inability to lose weight.

This is far from the reality, though.

Stay away from the fat

Fat changed become the new thing to avoid in the late 1970s. Overeating fat has been associated with heart disease and is a major contributor to obesity.

In reaction to this new discovery, everyone appeared to switch to a low-fat, high-carb diet. Bread, pasta, and potatoes soon replaced vegetables as the foundation of the food pyramid. This high-carbohydrate diet has long been regarded as the better choice. However, this is also incorrect.

About Harmones

According to Dr. Jason Fung, the primary contributors to weight growth are neither calories nor fat. Instead, hormones are the main factor for weight gain. Our hormones are greatly influenced by the things we eat. Additionally, genetic variables have a role in weight increase.

Your body fat is regulated by hormones. They have an impact on how much fat you store, where it accumulates, and how your body uses it moving forward.

Monitoring calories in and out is only one aspect of weight management.

Five Misconceptions Regarding Calories

“The calorie deception” is predicated on five premises.

The first is that working out can help you lose weight. Most people will fail at this calorie-restricted diet since it is frequently not maintainable. While you might lose weight initially, it’s unlikely that anything will change for the better in the long run. You will eventually have to reduce the calories you burn if you reduce the calories you consume.

The idea that your metabolic rate is constant is the second misconception. This myth stems from the widespread notion that you consistently expend a specific quantity of calories. But this idea does not take into account all the aspects of your metabolism. Your baseline total energy expenditure, which might change by 50%, must be understood.

The final premise is that we are powerless over how many calories are stored. We believe we have control over our eating behaviours. However, the main determinants of when and how much we eat are our bodies. Like breathing, body fat management occurs automatically.

The fourth is that fat mysteriously increases. The opposite is true, as you can see. In our bodies, nothing occurs by chance. Your body is entirely under the influence of hormones.

The premise that all calories are created equal is the greatest of the five. Calorie-dense foods like proteins, lipids, and carbohydrates are all used by your body in various ways. Every one contributes differently to fat by activating a different hormone.

Obesity is caused by an imbalance of hormones.

Hormones are chemicals that communicate with cells. Insulin is one such hormone that instructs cells when to remove glucose from the blood and use it as fuel.

While low insulin levels promote fat burning, high insulin levels promote fat storage. Additionally, when your body experiences prolonged elevated insulin levels, more fat is likely to be stored. Simply by prescribing your own insulin, you could gain weight.

The hormone has enough strength to take precedence over what you eat and how frequently you exercise. You’ll probably become obese and unwell if you take excessive amounts of insulin over an extended period of time.

Your body immediately ceases the process of storing fat when insulin levels are down, which leads to weight loss.

Social Determinants of Obesity

Losing weight is more challenging due to social issues. You are influenced by the food business through “triggering messaging.”

Selling you profitable food is how large corporations generate money. Whether it is healthy or not is irrelevant.

Three fallacies exist about the food sector. The first is that eating snacks is beneficial to your health. The second is that breakfast is crucial for a healthy start to the day. The third is that a healthy diet includes fruits and vegetables. These urban legends are created by large corporations to promote their goods.

Obesity and socioeconomic standing are related. The highest rates of obesity are seen in the states with the highest rates of poverty.

The rationale is that processed carbs are frequently the cheapest and most satisfying foods. These are less expensive because corn and wheat farmers receive agricultural subsidies. This is equivalent to government-sponsored obesity. It attacks society’s weakest and most vulnerable citizens.

The Diet’s Covert Assailant Is Carbohydrates

Insulin levels rise as a result of carbohydrates raising blood sugar levels. These high insulin levels eventually cause greater fat storage and weight gain.

Sugar is the main bad guy. Fructose and glucose are its two most prevalent types. Blood sugar levels rise sharply as a result of glucose. As a result, your body is pushed to produce more insulin, which helps sugar enter cells.

The impact of fructose is different. Instead of being kept in cells, it is sent directly to the liver. The fructose is subsequently broken down by the liver, which eventually stores the excess as fat. Frequently, this leads to a fatty liver, which exacerbates insulin resistance.

Your body produces more insulin as a result of insulin resistance, leading to a considerable rise in insulin levels. As a result, there is an increase in insulin resistance and hepatic fat storage.

This vicious loop causes your liver to battle for its existence constantly as a result of the amount of carbohydrates you consume. Sugar consumption reduction is the cure. Your insulin levels will decrease as a result, leading to dramatic weight loss.

You don’t have to completely give up carbohydrates. Some foods high in carbohydrates can be beneficial. These consist of cabbage, carrots, broccoli, cauliflower, bell peppers, tomatoes, asparagus, kale, spinach, Brussels sprouts, eggplant, kale, spinach, bell peppers, zucchini, cauliflower, avocados, lettuce, beets, cucumbers, and watercress.

Select the Correct Carbs

Don’t think you can completely cut off sugar from your diet. You can offer healthier selections and focus on eliminating the unhealthiest items.

Good and bad carbohydrates can be distinguished using the glycemic index. The largest effect on your blood sugar is most likely to occur when a carb has a high glycemic index and load score. This ultimately results in higher insulin levels.

Avoid foods with a high glycemic index, such as white bread, processed cereals, soft drinks, and candy. Replace foods with a low glycemic index, such as some fruits and vegetables.

Learn the Complete Solution to Obesity

Every diet has a similar success and failure rate. They fail when permanent weight loss is not achieved. You must lose weight until you reach your body’s target weight for weight loss to be lasting. In essence, this then resets the “fat thermostat” in your brain.

To reduce weight

  • Reduce simple carbohydrates, added sugars, and highly processed grains.
  • Make 30 percent of your calories from protein.
  • Eat healthy fats.
  • Increase your intake of vinegar and fiber.

But this is only a portion of the answer.

Your body has probably already experienced long-term insulin resistance by the time you become obese. Additionally, your body will develop other processes that will make it very difficult to lose weight.

Dr. Jason Fung suggests that we think about fasting to help with this scenario. Depending on your eating patterns, you can either fast for a full day or break it up into intermittent fasting. The goal is to extend the times between meals. Intermittent fasting for 24 to 36 hours can help you lose weight and reverse insulin resistance.

Include no foods that promote insulin resistance in your diet at all. Reduce your intake of processed meals, simple carbohydrates, and added sugars. Instead, you might want to consume more fat, fibre, and vinegar. The ideal diet would be low in carbohydrates, medium in protein, and high in fiber and good fats.

Understand the real reasons for your weight increase.

If you really like this Summary by Growthex then you can also check out some more amazing posts which is freely available on this platform :