A book by dr. Fung: The Obesity Code - Part 1
This book changed my life. I’m listening to the audio version and writing like crazy…
Here’s part one, enjoy :)
False assumptions in caloric reduction theories:
- 1. “Calories in minus calories out equals fat.” Calories in and out are not independent of each other. Decreasing calories in triggers decreasing calories out.
- 2. “Basal metabolic rate is stable, and we can control energy expenditure.” We can easily measure the calories intake but measuring energy expenditure is complicated. Total energy expenditure is the sum of the basal metabolic rate, the thermogenic effect of food, non-exercise activity, active post-exercise oxygen consumption, and exercise. The basal metabolic rate can go up and down for as much as 50%.
- 3. “We can consciously control eating and fat loss.” Hormones control everything in our bodies. Body fat is under automatic body control, just like breathing or heartbeat. Obesity is a hormonal disease, not a caloric disorder.
- 4. “Fat stores are essentially unregulated.” Blood sugars are regulated by hormones insulin and glucagon, leptin, cortisol, and several others.
- 5. “A calorie is a calorie.” This is true like a dog is a dog. But different food causes a different metabolic and hormonal response. Sugar increases blood glucose levels and provokes an insulin response from the pancreas. Olive oil does not.
What causes weight gain?
Not calories, insulin causes weight gain. If you give insulin to lean people, they will get fat. Fasting insulin levels are 20% higher in obese subjects. The major culprits of obesity are high insulin levels and insulin resistance. And time is a contributing factor. The longer you are fat the harder it is to lose weight. Higher insulin levels lead to insulin resistance. Insulin resistance leads to even higher levels of insulin. Vicious circle.
What causes high insulin?
1. Food. All food raises insulin, but some dangerously so: refined carbohydrates, sugar, artificial sweeteners.
2. Time of eating: eating all the time keeps insulin high at all times. Breakfast, snack, lunch, snack, pre-workout shake, post-workout bar, dinner, a little night time snack…
Carbohydrates
Carbs are not inherently fattening. Unrefined carbohydrates contain fiber, like all the vegetables and fruit, but also wild rice etc.
The toxicity of carbs lies in the way they are processed. Refining concentrates the carbohydrates. By removing fat, fiber and protein these carbs can be digested very quickly. Blood sugar and insulin levels spike within minutes. Refining encourages overconsumption.
Sugar and other sweeteners
- Glucose: It raises blood sugar and it stimulates the production of insulin, like all refined carbohydrates. Glucose is stored as glycogen in the liver. Once it’s full, excess glucose is stored like fat.
- Fructose: sugar, found in fruit. It’s metabolized only in the liver and does not circulate the blood. The brain, muscles and other tissues can’t use fructose directly for energy. It doesn’t raise blood sugar. BUT excessive fructose puts significant pressure on the liver, where it’s rapidly metabolized into glucose and glycogen. If there’s too much fructose, the liver can’t metabolize it and turns the excess straight into fat. High level of fructose causes fatty liver. Fatty liver is crucial for developing insulin resistance.
- Sucrose (table sugar): 50 % glucose and 50 % fructose. It plays a dual role in obesity. It does all the bad that glucose does and all the bad that fructose does – together. Twice as bad as glucose.
- High fructose corn syrup (55% fructose and 45% glucose), a liquid equivalent of sucrose. It’s found in most processed foods (sauces, cakes, bread, ketchup, soft drinks…)
- Stevia: zero calories, it’s pure fructose. It raises insulin – a lot.
- Agave nectar: from the agave plant, 80% fructose
- Artificial sweeteners: they don’t raise blood sugar, but they all raise insulin! And they are toxic, carcinogens etc. like saccharine, aspartame, sucralose…
How about fruit?
Fruit, of course, contains fructose, but the amount in one orange is nothing compared to drinking orange juice. A glass of juice contains 5 oranges. Also, fruit in its natural form contains fiber.
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