Ebook Free , by Dr. Jason Fung
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, by Dr. Jason Fung
Ebook Free , by Dr. Jason Fung
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Product details
File Size: 1809 KB
Print Length: 336 pages
Publisher: Scribe (March 17, 2016)
Publication Date: March 17, 2016
Sold by: Amazon Digital Services LLC
Language: English
ASIN: B01BU9JZKA
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I've known about low-carb diets since I was a kid in the 70s and my parents went on the low-carb "Atkins Diet," but I've avoided them because I love carbs (who doesn't?), but earnest to lose 40 pounds at the age of 56, I started to investigate the role of insulin in weight gain and Dr. Jason Fung's The Obesity Code proved to do an excellent job of driving home several important points between the role of carbs, insulin, and weight loss.For one, Fung gives us a narrative to show that doctors were making the claim that too many carbs led to obesity as early as the 19th Century, but these claims were eclipsed by the non-scientific Eat Low Fat, Watch Your Calories Diet, which Fung shows does not work. No amount of willpower can fulfill the expectations of a low-fat, low-calorie diet because carbohydrates high on the Glycemic Index stimulate insulin and high insulin results in two horrible things: fat storage and constant hunger.Fung makes it very clear that lowering one's insulin mostly by eliminating all processed sugar and carbs and eating in their place whole foods one can control one's appetite, which goes off the tracks when one eats breads, waffles, pancakes, pasta, etc. This research is also supported by Dr. Robert Lustig, author of Fat Chance.The book does not offer extensive prescriptions for daily amount of carbs or detailed menu plans, so I read some other books on achieving a state of ketosis for weight loss, and what I find is that the prescribed carbs per day tends to differ. For strict "orthodox" ketogenic, low-carb champions, such as Amy Ramos, author of The Complete Ketogenic Diet for Beginners, the amount is usually a mere 20-50 for the "first phase" followed by a maintenance level between 75-100 grams. However, some authors, such as Michael Matthews, author of Bigger, Leaner, and Stronger, say one can eat as many as 150 "good" carbs a day, or even more for some. By good carbs, I am referring to carbs from whole foods, not processed flour and sugar. Some authors, such as Amy Ramos, will say you can't eat quinoa, sweet potatoes, beans, or legumes of any kind, but other authors, such as Michael Matthews, are less dogmatic on this point.From reading The Obesity Code, I would suggest one experiment to find the right carb threshold and correct mix of ingredients since Dr. Fung, Dr. Lustig, and others seem to differ on this point.Additionally, I'd say one should experiment with the sweet potatoes, quinoa, beans, and legumes. If one isn't making weight loss goals with these ingredients, then take them off one by one.One point that Fung makes that is in contradiction with a lot of nutritional advice I've heard over the decades is that snacking is usually a bad thing because we are constantly stimulating our insulin. Fung observes that the low-carb craze of 2004 sank, not because low-carb diets don't work, but because the snack industry got involved and created all sorts of low-carb snacks, including chips, protein bars, and other snack foods, and this constant snacking kept people's insulin at a high level and brought in too many calories.Fung seriously examines the benefits of long durations between meals and encourages eating only 3 meals a day, and even fasting every now and then. However, he is not dogmatic. He points out that if one must snack, one must be careful to focus on whole foods and not processed "snack foods."By focusing on the role of insulin and showing that "being fat makes you fat" because a fat person is in a constant state of high insulin and high appetite state, Fung has made me very mindful of the carbs I put into my body. Highly recommended.Update:I've been following The Obesity Code, eliminating sugar, gluten, potatoes, and rice, for the last 6 months, and I have lost 50 pounds. My neuropathy burning pain in my left foot is 100% gone. I'm a believer in this book, and I will be adhering to it for life.
THIS. This is just simply amazing. It might not be for EVERY SINGLE PERSON OUT THERE but it works for a lot of people and I have seen it with my own 2 eyes. I myself have really struggled with major weight fluctuations ever since my first pregnancy back in 2007. Before I got pregnant I was 119 lbs. At the end of that pregnancy I was 175 lbs. About 2 months after giving birth I managed to get back down to 120 lbs but it was short lived. 2 years later, within about 3 months my weight skyrocketed from 120 lbs to 170 lbs!!! That was the summer of 2010. Between 2010 and 2014 my weight just kept fluctuating between 175-190 lbs. I ended up getting engaged and wanted to lose weight for the wedding. I started at 190 lbs and worked my butt off in the gym, counting calories, drinking nothing but water, working out some more, cutting more calories, etc. By the date of my wedding I managed to get down to 165 lbs. I was literally working out every single morning for 1-2 hours jogging on treadmills, using the elliptical, lifting weights, doing squats, etc. IT WAS HARD. and the second I stopped working out my weight slowly started to creep back up. Working out every single day is not a sustainable way to live for me. I had a goal of getting to 140 lbs and it seemed not matter how hard I was working out or how well I was eating my weight would not budge from 165 lbs. Fast forward about 5 months and I get pregnant a second time. I was 165 lbs in the beginning of that pregnancy and by the time I went to the hospital to deliver my daughter I weighed in at 216 lbs. After having my daughter my weight dropped to 205 lbs but would not go any lower. I would lose a couple lbs then I would gain a couple lbs and so on. I was soooo upset with the way that I looked and felt. A lady I work with had just read this book and talked me into trying it. I ordered the book right before Christmas last year (2017) and read the whole thing in a matter of days! Anyone who knows me personally knows I HATE reading but I just could not put this thing down. New Years Eve I had my last unhealthy meal, pizza and a glass of chocolate milk lol. I started my first fast New Years Eve night at 9 pm and did not eat again until the next day at 6 pm. I would continue to do random fasts, always changing it up from 16 hour fasts to 20 hour fasts to 18 hour fasts, etc. and would continue to eat low carb/ high healthy fat foods. My starting weight on New Years Eve was 205 lbs. Today, just under 6 months later, I am at 160 lbs! And that's with ZEROOOOO exercise! Literally just eating low carb with intermittent fasting I am down 46 lbs. It's amazing. It's easy. And I will live the rest of my life telling people about this book and will live the rest of my life eating this way. And don't get me wrong, exercise is very important and I will be incorporating it into my daily routine very soon so I can firm up, but the fact that I lost 46 lbs without even going on so much as a nightly walk is just beyond amazing to me.
Whatever you need to know about Obesity is in this book! It is easy to read and if you have a history of struggling with weight you will be clinging onto every word. I stumbled across Dr. Fung while researching about fasting on youtube. This book gave me more head knowledge and ammo to continue on my weight loss journey!!Update: From January 1st up until October 8th, I have lost a total of 40 lbs using the same principles that Dr. Fung outlines in this book. That is a pound/week and zero exercise or diet products were involved in my transformation. I know a picture is worth a 1000 words, so let me show you progress.Update 2/14/19: I posted a current photo of myself to let everyone know where things stand 2 years later. I know often times people lose weight and within a short period of time it creeps back up. However, I have gained a total of 10 lbs back since I fell off the low carb/fasting wagon in 2018. My husband and I bought and renovated our first home in 2018, so it was a very stressful year. I moved away from the low carb diet in 2018; however, I still continued eating only at dinner Monday-Friday. Often times that dinner was carb heavy like pizza, burgers, Mexican food, ect… We wont talk about how bad my eating was on weekends :) I'm actually shocked, but the bulk of the weight stayed off. Since things have settled down for us in 2019, I am kick starting again with Dr. Fung's advice and have set a goal weight of 140 lbs by July 2019 and this time I will include exercise with my fasting routine.
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