69 weight-loss Quotes from The Obesity Code by Jason Fung
This is the best book that you will ever read about weight-loss and obesity.Combine the information in The Obesity Code with Discipline equals Freedom and you will learn a lot about weightloss. However to actually reduce weight,You will still need to do some experimentation because everyone's body, environment and genes are different but the advice in these books will be very helpful along the way.
Here are the quotes I Love from The Obesity Code:
“Obesity is... a multifactorial disease. What we need is a framework, a structure, a coherent theory to understand how all its factors fit together. Too often, our current model of obesity assumes that there is only one single true cause, and that all others are pretenders to the throne. Endless debates ensue... They are all partially correct.”
― Jason Fung, The Obesity Code: unlocking the secrets of weight loss
''Virtually every person who has used caloric reduction for weight loss has failed. And, really, who hasn’t tried it? By every objective measure, this treatment is completely and utterly ineffective. Yet it remains the treatment ofchoice, defended vigorously by nutritional authorities.''
― Jason Fung, The Obesity Code: unlocking the secrets of weight loss
''What makes us gain weight? Why do we get fat?
The major problem is the complete lack of a theoretical framework for understanding obesity. Current theories are ridiculously simplistic, often taking only one factor into account:
- Excess calories cause obesity.
- Excess carbohydrates cause obesity.
- Excess meat consumption causes obesity.
- Excess dietary fat causes obesity.
- Too little exercise causes obesity.
But all chronic diseases are multifactorial, and these factors are not mutually exclusive. They may all contribute to varying degrees.''
― Jason Fung, The Obesity Code: unlocking the secrets of weight loss
''The other major barrier to understanding is the focus on short-term studies.Obesity usually takes decades to fully develop. Yet we often rely on information about it from studies that are only of several weeks’ duration. If we study how rust develops, we would need to observe metal over a period of weeks to months, not hours. Obesity, similarly, is a long-term disease. Short-term studies may not be informative. ''
― Jason Fung, The Obesity Code: unlocking the secrets of weight loss
''So why are there fat doctors?
The standard prescription for weight loss is “Eat Less, Move More.” It sounds perfectly reasonable. But why doesn’t it work? Perhaps people wanting to lose weight are not following this advice. The mind is willing, but the flesh is weak.Yet consider the self-discipline and dedication needed to complete an undergraduate degree, medical school, internship, residency and fellowship. It is hardly conceivable that overweight doctors simply lack the willpower to follow their own advice. This leaves the possibility that the conventional advice is simply wrong. ''
― Jason Fung, The Obesity Code: unlocking the secrets of weight loss
''For a white male, the life expectancy in 1900 was fifty years. By 1950, it had reached sixty-six years, and by 1970, almost sixty-eight years. If people were not dying of tuberculosis, then they would live long enough to develop their heart attack. Currently, the average age at first heart attack is sixty-six years. The risk of a heart attack in a fifty-year-old man is substantially lower than in a sixty-eight-year-old man. So the natural consequence of a longer life expectancy is an increased rate of coronary disease.But all great stories need a villain, and dietary fat was cast into that role.Dietary fat was thought to increase the amount of cholesterol, a fatty substance that is thought to contribute to heart disease, in the blood. Soon, physicians began to advocate lower-fat diets. With great enthusiasm and shaky science, the demonization of dietary fat began in earnest.''
― Jason Fung, The Obesity Code: unlocking the secrets of weight loss
''Families share genetic characteristics that may lead to obesity. However,obesity has become rampant only since the 1970s. Our genes could not have changed within such a short time. Genetics can explain much of the inter-individual risk of obesity, but not why entire populations become obese.''
― Jason Fung, The Obesity Code: unlocking the secrets of weight loss
''Obesity has become rampant only since the 1970s....Dietary and lifestyle habits have changed considerably since the 1970s including '
- adoption of a low-fat, high-carbohydrate diet,
- increased number of eating opportunities per day,
- more meals eating out,
- more fast-food restaurants,
- more time spent in cars and vehicles,
- increased popularity of videos games,
- increased use of computers,
- increase in dietary sugar,
- increased use of high-fructose corn syrup and
- increased portion sizes.
― Jason Fung, The Obesity Code: unlocking the secrets of weight loss
''The assumption that humans are genetically predisposed to overeat is incorrect. Just as there are hormonal signals of hunger, there are multiple hormones that tell us when we’re full and stop us from overeating. Consider the all-you-can-eat buffet. It is impossible to simply eat and eat without stopping because we get 'full.' Continuing to eat may make us become sick and throw up. There is no genetic predisposition to overeating. There is, instead, powerful built-in protection against it.''
― Jason Fung, The Obesity Code: unlocking the secrets of weight loss
''The root cause of obesity is a complex hormonal imbalance with high blood insulin as its central feature. The hormonal profile of a baby is influenced by the environment in the mother’s body before birth, setting up a tendency for high insulin levels and associated obesity later in life. The explanation of obesity as a caloric imbalance simply
cannot account for this predominantly genetic effect, since eating and exercise are voluntary behaviors. Obesity as a hormonal imbalance more effectively explains this genetic effect.But inherited factors account for only 70 percent of the tendency to obesity that we observe. The other 30 percent of factors are under our control.''
― Jason Fung, The Obesity Code: unlocking the secrets of weight loss
''CALORIC REDUCTION IS NOT THE PRIMARY FACTOR IN WEIGHTLOSS
WHY DO WE gain weight? The most common answer is that excess caloric intake causes obesity. But although the increase in obesity rates in the United States from 1971 to 2000 was associated with an increase in daily calorie consumption of roughly 200 to 300 calories,it’s important to remember that correlation is not causation.''
― Jason Fung, The Obesity Code: unlocking the secrets of weight loss
''If we reduce daily calorie intake by 500 calories, we assume that 1 pound (0.45 kilograms) of fat per week is lost. Does that mean that in 200 weeks, we would lose 200 pounds (91 kilograms) and weigh zero pounds? Of course not. The body must, at some point, reduce its caloric expenditure to meet the lower caloric intake....In response to caloric reduction, metabolism decreases almost immediately, and that decrease persists more or less indefinitely.''
― Jason Fung, The Obesity Code: unlocking the secrets of weight loss
''Decreased caloric intake inevitably leads to decreased caloric expenditure. This sequence has been proven time and again. We just keep hoping that this strategy will somehow, this time, work. It won’t. Face it. In our heart of hearts, we already know it to be true. Caloric reduction and portion-control strategies only make you tired and hungry. Worst of all... you regain all the weight you have lost. I know it. You know it.We forget this inconvenient fact because our doctors, our dieticians, ourgovernment, our scientists, our politicians and our media have all been screaming at us for decades that weight loss is all about Calories In versus Calories Out.''
― Jason Fung, The Obesity Code: unlocking the secrets of weight loss
''The portion-control caloric-reduction diet is virtually guaranteed to fail. Eating less does not result in lasting weight loss.''
― Jason Fung, The Obesity Code: unlocking the secrets of weight loss
''There are two major adaptations to caloric reduction. The first change,... is a dramatic reduction in total energy expenditure. The second key change is that the hormonal signals that stimulate hunger increase. The body is pleading with us to eat in order for it to regain the lost weight.''
― Jason Fung, The Obesity Code: unlocking the secrets of weight loss
''We do not simply make a personal choice to eat more. One of the great pillars of the caloric-reduction theory of obesity—that we eat too much because we choose to—is simply not true. We do not eat too much because we choose to, or because food is too delicious, or because of salt,sugar and fat. We eat too much because our own brain compels us to.
― Jason Fung, The Obesity Code: unlocking the secrets of weight loss
''The low-fat, low-calorie diet has already been proven to fail. This is the cruel hoax. Eating less does not result in lasting weight loss. It. Just. Does. Not. Work.
It is cruel because so many of us have believed it. It is cruel because all of our 'trusted health sources' tell us it is true. It is cruel because when it fails, we blame ourselves. Let me state it as plainly as I can: “Eat Less” does not work.That’s a fact. Accept it.''
― Jason Fung, The Obesity Code: unlocking the secrets of weight loss
''Decreased caloric intake can decrease basal metabolic rate by up to 40 percent....increased caloric intake can increase it by 50 percent.''
― Jason Fung, The Obesity Code: unlocking the secrets of weight loss
''Diet and exercise are not fifty-fifty partners like macaroni and cheese. Diet is Batman and exercise is Robin. Diet does 95 percent of the work and deserves all the attention; so, logically, it would be sensible to focus on diet. Exercise is still healthy and important—just not equally important. It has many benefits, but weight loss is not among them.Exercise is like brushing your teeth. It is good for you and should be done every day. Just don’t expect to lose weight.''
― Jason Fung, The Obesity Code: unlocking the secrets of weight loss
''You cannot make up for dietary indiscretions by increasing exercise. You can’t outrun a poor diet.''
― Jason Fung, The Obesity Code: unlocking the secrets of weight loss
''YOU CAN TEMPORARILY force your body weight higher than your body wants it to be by consuming excess calories. Over time, the resulting higher metabolism will reduce your weight back to normal. Similarly, you can temporarily force your body weight lower than your body wants it to be by reducing calories. Over time, the resulting lowered metabolism will raise your weight back to normal.''
― Jason Fung, The Obesity Code: unlocking the secrets of weight loss
''OBESITY IS NOT caused by an excess of calories, but instead by a body set weight that is too high because of a hormonal imbalance in the body.Hormones are chemical messengers that regulate many body systems and processes such as appetite, fat storage and blood sugar levels. But which hormones are responsible for obesity?
Leptin, a key regulator of body fat, did not turn out to be the main hormone involved in setting the body weight. Ghrelin (the hormone that regulates hunger)and hormones such as peptide YY and cholecystokinin that regulate satiety (feeling full or satisfied), all play a role in making you start and stop eating, but they do not appear to affect the body set weight. How do we know? A hormone suspected of causing weight gain must pass the causality test. If we inject this hormone into people, they must gain weight. These hunger and satiety hormones do not pass the causality test, but there are two hormones that do: insulin and cortisol.''
― Jason Fung, The Obesity Code: unlocking the secrets of weight loss
''Insulin is a key regulator of energy metabolism, and it is one of the fundamental hormones that promote fat accumulation and storage. Insulin facilitates the uptake of glucose into cells for energy. Without sufficient insulin,glucose builds up in the bloodstream. Type 1 diabetes results from the autoimmune destruction of the insulin-producing cells in the pancreas, which results in extremely low levels of insulin.''
― Jason Fung, The Obesity Code: unlocking the secrets of weight loss
''Insulin is a storage hormone. Ample intake of food leads to insulin release.Insulin then turns on storage of sugar and fat. When there is no intake of food,insulin levels fall, and burning of sugar and fat is turned on.This process happens every day. Normally, this well-designed, balanced system keeps itself in check. We eat, insulin goes up, and we store energy as glycogen and fat. We fast, insulin goes down and we use our stored energy. As long as our feeding and fasting periods are balanced, this system also remains balanced. If we eat breakfast at 7 a.m. and finish eating dinner at 7 p.m., the twelve hours of feeding balances the twelve hours of fasting.''
― Jason Fung, The Obesity Code: unlocking the secrets of weight loss
''Under normal conditions, high insulin levels encourage sugar and fat storage. Low insulin levels encourage glycogen and fat burning. Sustained levels of excessive insulin will tend to increase fat storage. An imbalance between the feeding and fasting will lead to increased insulin, which causes increased fat, and voilà —obesity.''
― Jason Fung, The Obesity Code: unlocking the secrets of weight loss
''If you take insulin, will you get fat?
The short answer is an emphatic “Yes!” Patients who use insulin regularly and physicians who prescribe it already know the awful truth:the more insulin you give, the more obesity you get. Insulin causes obesity. Numerous studies,conducted mostly on diabetic patients, have already demonstrated this fact.Insulin causes weight gain.''
― Jason Fung, The Obesity Code: unlocking the secrets of weight loss
''Hormones precisely and tightly regulate body fat. We don’t consciously control our body weight any more than we control our heart rates, our basal metabolic rates, our body temperatures or our breathing. These are all automatically regulated, and so is our weight. Hormones tell us we are hungry (ghrelin). Hormones tell us we are full (peptide YY,cholecystokinin). Hormones increase energy expenditure (adrenalin). Hormones shut down energy expenditure (thyroid hormone). Obesity is a hormonal dysregulation of fat accumulation. Calories are nothing more than the proximate cause of obesity.Obesity is a hormonal, not a caloric imbalance.''
― Jason Fung, The Obesity Code: unlocking the secrets of weight loss
''The question is not how to balance calories; the question is how to balance our hormones. The most crucial question in obesity is how to reduce insulin.''
― Jason Fung, The Obesity Code: unlocking the secrets of weight loss
''Cortisol...like insulin,...makes you fat. Not coincidentally, both insulin and cortisol play a key role in carbohydrate metabolism. Prolonged cortisol stimulation will raise glucose levels and, subsequently, insulin. This increase in insulin plays a substantial role in the resulting weight gain.''
― Jason Fung, The Obesity Code: unlocking the secrets of weight loss
''Cortisol generally opposes insulin. Cortisol raises blood sugar, while insulin lowers it. Insulin resistance is crucial to the development of
obesity. ''
― Jason Fung, The Obesity Code: unlocking the secrets of weight loss
''Sleeping five to six hours was associated with a more than 50 percent increased risk of weight gain.The more sleep deprivation, the more weight gained....Getting enough good sleep is essential to any weight loss plan.''
― Jason Fung, The Obesity Code: unlocking the secrets of weight loss
''Highly refined carbohydrates are the most notorious foods for raising blood sugars. High blood sugars lead to high insulin levels. High insulin levels lead to weight gain and obesity. This chain of causes and effects has become known as the carbohydrate-insulin hypothesis. The man who found himself at the center of the controversy was the infamous Dr. Robert Atkins.''
― Jason Fung, The Obesity Code: unlocking the secrets of weight loss
''In 2007, the Journal of the American Medical Association published a more detailed study. Four different popular weight plans were compared in a head-to-head trial. One clear winner emerged—the Atkins diet. The other three diets (Ornish, which has very low fat; the Zone,which balances protein, carbohydrates and fat in a 30:40:30 ratio; and a standard low-fat diet) were fairly similar with regard to weight loss. However, in comparing the Atkins to the Ornish, it became clear that not only was weight loss better, but so was the entire metabolic profile. Blood pressure, cholesterol and blood sugars all improved to a greater extent on Dr. Atkins’s diet.''
― Jason Fung, The Obesity Code: unlocking the secrets of weight loss
''Refined carbohydrates are easy to become addicted to and overeat precisely because there are no natural satiety hormones for refined carbs. The reason, of course, is that refined carbohydrates are not natural foods but are instead highly processed. Their toxicity lies in that processing.''
― Jason Fung, The Obesity Code: unlocking the secrets of weight loss
''Food is a celebration, and feasting has accompanied celebration throughout human history.This is as true in year 2015 AD as it was in year 2015 BC. Birthdays, weddings and holiday celebrations—what do we eat? Cake. Ice cream. Pie. Not whey powder shakes and lean pork. Why? Because we want to indulge. The Atkins diet does not allow for this simple fact, and that doomed it to failure.''
― Jason Fung, The Obesity Code: unlocking the secrets of weight loss
''Insulin resistance leads to high insulin levels, and high insulin levels cause obesity.''
― Jason Fung, The Obesity Code: unlocking the secrets of weight loss
''Obesity drives itself. A long-standing obesity cycle is extremely difficult to break, and dietary changes alone may not be sufficient.''
― Jason Fung, The Obesity Code: unlocking the secrets of weight loss
''As the very beginning of obesity, a person will manifest little insulin resistance, but it develops over time. The longer you are obese, the more insulin resistance you have. Gradually, that insulin resistance will cause even your fasting insulin levels to rise.The high insulin levels are the primary insult. Persistent high insulin levels lead gradually and eventually to insulin resistance. Insulin resistance in turn leads to higher insulin levels. But the crucial starting point of the vicious cycle is high insulin levels. Everything else follows and develops with time—and the fat get fatter.''
― Jason Fung, The Obesity Code: unlocking the secrets of weight loss
''Both components are equally important. Unfortunately, we spend obsessive amounts of time and energy trying to understand what we should be eating and devote virtually no time to when we should be eating. We are only seeing half the picture.''
― Jason Fung, The Obesity Code: unlocking the secrets of weight loss
''Many health professionals endorse the use of artificial meal replacement shakes or bars, drugs and surgery as evidence-based diet aids.Forget about eating a whole, unrefined natural-foods diet. Forget about reducing added sugars and refined starches such as white bread. Consider the ingredient list of a popular meal-replacement shake. The first five ingredients are water,corn maltodextrin, sugar, milk protein concentrate and canola oil. This
nauseating blend of water, sugar and canola oil does not really meet my definition of healthy.''
― Jason Fung, The Obesity Code: unlocking the secrets of weight loss
''There are some commonsense questions you can ask yourself about breakfast.Are you hungry at breakfast? If not, listen to your body and don’t eat. Does breakfast make you hungry? If you eat a slice of toast and drink a glass of orange juice in the morning—are you hungry an hour later? If so, then don’t eat breakfast. If you are hungry and want to eat breakfast, then do so. But avoid sugars and refined carbohydrates. Skipping breakfast does not give you the freedom to eat a Krispy Kreme donut as a mid-morning snack either.''
― Jason Fung, The Obesity Code: unlocking the secrets of weight loss
''So what drives obesity in the poor? It is the same thing that drives obesity everywhere else: refined carbohydrates.For those dealing with poverty, food needs to be affordable....Refined carbohydrates are significantly cheaper than other sources of food,... Indeed, processed carbohydrates are entire orders of magnitude less expensive. An entire loaf of bread might cost $1.99. An entire package of pasta might cost $0.99. Compare that to cheese or steak, which might cost $10 or $20. ''
― Jason Fung, The Obesity Code: unlocking the secrets of weight loss
''Reducing the use of sugar-sweetened beverages is a highly effective method of preventing childhood obesity.''
― Jason Fung, The Obesity Code: unlocking the secrets of weight loss
''It had previously been thought that complex carbohydrates were digested more slowly, causing less of a rise in blood sugar, but this is not true.For example, white bread, which is composed of complex carbohydrates, causes a very quick spike in blood sugar, almost as high as a sugar-sweetened drink.''
― Jason Fung, The Obesity Code: unlocking the secrets of weight loss
''Excess fructose is changed into fat in the liver. High levels of fructose will cause fatty liver. Fatty liver is absolutely crucial to the development of insulin resistance in the liver.''
― Jason Fung, The Obesity Code: unlocking the secrets of weight loss
''IF YOU WANT to avoid weight gain, remove all added sugars from your diet. On this, at least, everybody can agree. Don’t replace them with artificial sweeteners...., those are equally bad....Artificial sweeteners may decrease calories and sugar, but not insulin. Yet it is insulin that drives weight gain and diabetes.''
― Jason Fung, The Obesity Code: unlocking the secrets of weight loss
''Carbohydrates are not inherently fattening. Their toxicity lies in way they are processed.''
― Jason Fung, The Obesity Code: unlocking the secrets of weight loss
''It is very easy to drink a glass of juice, but eating five oranges is not so easy. By removing everything other than the carbohydrate, we tend to over consume what is left. If we had to eat all the fiber and bulk associated with five oranges, we might think twice about it.
The same applies to grains and vegetables.''
― Jason Fung, The Obesity Code: unlocking the secrets of weight loss
''Fiber may decrease food intake, slow down food’s absorption in the stomach and small intestine, then help it exit quickly through the large intestines—all of which are potentially beneficial in treating obesity.Fiber intake has fallen considerably over the centuries. ''
― Jason Fung, The Obesity Code: unlocking the secrets of weight loss
''Fiber and fat, key ingredients, are removed in the refining process: fiber, to change the texture and make food taste “better,” and natural fats, to extend shelf life, since fats tend to go rancid with time. And so we ingest the 'poison' without the “antidote”—the protective effects of fiber is removed from much of our food.''
― Jason Fung, The Obesity Code: unlocking the secrets of weight loss
''The biggest problem with high-protein diets was that they didn’t really work for weight loss. But why not? The reasoning seems solid. Insulin causes weight gain. Reducing refined carbohydrates lowers blood sugar and insulin. But all foods cause insulin secretion. The Atkins v2.0 approach assumed that dietary proteins do not raise insulin since they do not raise blood sugars. This notion was incorrect.''
― Jason Fung, The Obesity Code: unlocking the secrets of weight loss
''All foods, not just carbohydrates, stimulate insulin. Thus, all foods can cause weight gain. And hence we get major confusion with calories. High-protein foods can cause weight gain—not due to their caloric content, but rather to their insulin-stimulating effects. If carbohydrates are not the only or even the major stimulus to insulin, then restricting carbohydrates may not always be as beneficial as we believed. Substituting insulin-stimulating proteins for insulinstimulating carbohydrates produces no net benefit. Dietary fat, though, tends to have the weakest insulin-stimulating effect.''
― Jason Fung, The Obesity Code: unlocking the secrets of weight loss
''Compare two calorically equal portions of food: a small steak versus a large sugared soda. Which keeps you full longer? The clear winner is the steak. It creates more satiety. The steak just 'sits' in your stomach. You are feeling the incretin effect of slowing the emptying of
stomach contents. The soda, however, does not “sit” in your stomach for long,and you quickly become hungry again.''
― Jason Fung, The Obesity Code: unlocking the secrets of weight loss
''Even if dairy proteins are particularly good at stimulating insulin, the small portions do not make a large overall difference.By eating large amounts of skim milk, lean meat and protein bars, Atkins enthusiasts were unintentionally stimulating their insulin to the same degree as
before. Substituting large amounts of lean, often processed meat for carbohydrates was not a winning strategy.Reducing sugar and white bread was good advice. But replacing them with luncheon meats was not. Furthermore,with increased meal frequency, the protection of the incretin effect was diminished.''
― Jason Fung, The Obesity Code: unlocking the secrets of weight loss
''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 of an irrational fear that missing even a single meal will wreck our metabolism. So we circumvent the protective effect of incretins by rigidly scheduling three meals a day with snacks, come hell or high water.''
― Jason Fung, The Obesity Code: unlocking the secrets of weight loss
''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.''
― Jason Fung, The Obesity Code: unlocking the secrets of weight loss
''Natural foods contain significant amounts of saturated fats. This fact naturally leads to the questions: Won’t all these saturated fats clog up my arteries? Won’t it lead to heart attacks? The short answer is 'No.' ''
― Jason Fung, The Obesity Code: unlocking the secrets of weight loss
''To replace butter, Americans increasingly reached for that tub of edible plastic: margarine. ''
― Jason Fung, The Obesity Code: unlocking the secrets of weight loss
''Trans fats started to hit their stride by the 1960s, as saturated fats were fingered as the main cause of heart disease. The makers of trans fats were quick to point out that they were processed from polyunsaturated fats—the 'heart healthy' fat. Trans fats retained a healthy veneer, even as they were killing people left and right. Margarine, another completely artificial food, embraced trans fats like a long-lost lover.''
― Jason Fung, The Obesity Code: unlocking the secrets of weight loss
''Eating fat does not make you fat, but may protect you against it. Eating fat together with other foods tends to decrease glucose and insulin spikes. If anything, dietary fat would be expected to protect against obesity.''
― Jason Fung, The Obesity Code: unlocking the secrets of weight loss
''Instead of targeting a single point in the obesity cascade, we need multiple targets and treatments. We don’t need to choose sides. Rather than compare a dietary strategy of, say, low calorie versus low carb, why not do both?There is no reason we can’t.
It is also important to tailor the approach individually to address the cause of the high insulin levels. For example, if chronic sleep deprivation is the main problem causing weight gain, then decreasing refined grains is not likely to help. If excessive sugar intake is the problem, then mindfulness meditation is not going to be especially useful.''
― Jason Fung, The Obesity Code: unlocking the secrets of weight loss
''Nuts, in moderation, are another good choice for an after-dinner indulgence.Most nuts are full of healthful monounsaturated fats, have little or no carbohydrates, and are also high in fiber, which increases their potential benefit.Macadamia nuts, cashews and walnuts can all be enjoyed. ''
― Jason Fung, The Obesity Code: unlocking the secrets of weight loss
''Eggs, previously shunned due to cholesterol concerns, can be enjoyed in a variety of ways: scrambled, over easy, sunny side up, hard-boiled, soft-boiled,poached, etc. ''
― Jason Fung, The Obesity Code: unlocking the secrets of weight loss
''Coffee may not be as harmful as we imagined....You can use cinnamon, coconut oil, vanilla extract, almond extract and cream to flavor your coffee without changing its healthy nature. Avoid adding sugar or other sweeteners.''
― Jason Fung, The Obesity Code: unlocking the secrets of weight loss
''All teas may be enjoyed both as hot or cold beverages. There are infinite varieties of tea available to suit any taste. Flavor can be added with the addition of lemon peel, orange peel, cinnamon, cardamom, vanilla pods, mint and ginger.''
― Jason Fung, The Obesity Code: unlocking the secrets of weight loss
''Beans are a versatile, fiber-rich carbohydrate staple of many traditional diets.They are an extremely good source of protein, particularly for vegetarian diets.''
― Jason Fung, The Obesity Code: unlocking the secrets of weight loss
''Excessively high-protein diets are not advisable and are quite difficult to follow, since protein is rarely eaten in isolation. Protein-containing foods such as dairy or meat often contain significant amounts of fat. Vegetable proteins, such as legumes, often contain significant amounts of carbohydrate. Thus, extremely high-protein diets are usually quite unpalatable. They tend to rely on egg whites and very lean meats. Needless to say, it’s difficult to comply with such very limited diets.''
― Jason Fung, The Obesity Code: unlocking the secrets of weight loss
''Natural, unprocessed fats include olive oil, butter, coconut oil, beef tallow and leaf lard. The highly processed vegetable oils, high in inflammatory omega 6 fatty acids, may have some detrimental health effects.''
― Jason Fung, The Obesity Code: unlocking the secrets of weight loss
''If all foods raise insulin, then the only way for us to lower it is to completely abstain from food.The answer we are looking for is, in a word, fasting.''
― Jason Fung, The Obesity Code: unlocking the secrets of weight loss
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