The Obesity Code: Unlocking the Secrets of Weight Loss

Jason Fung

April 12, 2017

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

April 12, 2017

Asking how much sugar is acceptable is like asking how many cigarettes are acceptable. Ideally, no added sugar at all would be best, but that probably will not happen. Still, see the next section for some reasonable suggestions.

April 12, 2017

There are no intrinsically bad foods, only processed ones. The further you stray from real food, the more danger you are in. Should you eat protein bars? No. Should you eat meal replacements? No. Should you drink meal replacement shakes? Absolutely not. Should you eat processed meats, processed fats or processed carbohydrates? No, no and no. While we ideally would all eat

April 12, 2017

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. After indulging in a large meal, such as we do at Thanksgiving, we feel paranoid about skipping the next meal because

April 12, 2017

Sucralose in humans, for example, raises the insulin level 22 percent higher.6 The incretin effect

April 10, 2017

It is no coincidence that virtually all plant foods, in their natural, unrefined state, contain fiber. Mother Nature has pre-packaged the “antidote” with the “poison.” Thus, traditional societies may follow diets high in carbohydrates without evidence of obesity or type 2 diabetes. The one critical difference is that the carbohydrates consumed by traditional societies are unrefined and unprocessed, resulting in very high fiber intake. Western diets are

April 09, 2017

Despite having a minimal effect on blood sugars, both aspartame and stevia raised insulin levels higher even than table sugar.14 Artificial sweeteners that raise insulin should be expected to be harmful, not beneficial. Artificial sweeteners may decrease calories and sugar, but not insulin. Yet it is insulin that drives weight gain and diabetes. Artificial sweeteners

April 04, 2017

Think about foods that people say they’re “addicted” to. Pasta, bread, cookies, chocolate, chips. Notice anything? All are highly refined carbohydrates. Does anybody ever say they are addicted to fish? Apples? Beef? Spinach? Not likely. Those are all delicious foods, but not addictive. Consider some

April 02, 2017

Glycogen is like your wallet. Money goes in and out constantly. The wallet is easily accessible, but can only hold a limited amount of money. Fat, however, is like the money in your bank account. It is harder to access that money, but there is an unlimited storage space for energy there in your account.

April 01, 2017

Even more interesting, he dropped more than 1 inch (2.5 centimeters) from his waist measurement.

April 01, 2017

The macronutrient breakdown of his diet was 10 percent carbohydrate, 53 percent fat and 37 percent protein. Standard calorie calculations predicted a weight gain of about 16 pounds (7.3 kilograms). Actual weight gain, however, was only about 2.8 pounds (1.3 kilograms).

March 25, 2017

The Women’s Health Initiative Dietary Modification Trial was the biggest, baddest, most kick-ass study of the Eat Less, Move More strategy that has even been or ever will be done—and it was a resounding repudiation of that strategy. What is happening when we

March 22, 2017

His 1972 book, Pure, White and Deadly: How Sugar Is Killing Us,

March 21, 2017

Dietary fat is bad. No, dietary fat is good. There are good fats and bad fats. Carbohydrates are bad. No, carbohydrates are good. There are good carbs and bad carbs. You should eat more meals a day. No, you should eat fewer meals a day. Count your calories. No, calories don’t count. Milk is good for you. No, milk is bad for you. Meat is good for you. No, meat is bad for you.