“The Obesity Code” by Dr. Jason Fung

Dr. Jason Fung is a Canadian nephrologist specializing in kidney disease and treating obesity. This book was published in 2016 and aimed to provide an evidence-based understanding of the underlying causes of obesity and its treatment.

The book argues that the conventional weight loss approach, which focuses on reducing caloric intake and increasing exercise, could be more effective for many people. Instead, Dr. Fung suggests that obesity is primarily a hormonal disorder caused by insulin resistance, often due to a diet high in processed carbohydrates and sugar. The insulin hormone regulates the amount of glucose in the blood, and when we eat too many carbs and sugar, our bodies produce too much insulin, which can lead to insulin resistance, weight gain, and other health problems.

To address this problem, Dr. Fung proposes a new approach to weight loss that focuses on reducing insulin levels through changes in diet and intermittent fasting.

According to Dr. Fung, the typical Western diet, which is high in processed carbohydrates and sugar, is the primary cause of insulin resistance and obesity. He recommends a diet that is low in processed carbohydrates and sugar and high in healthy fats and proteins. This means eating foods like meat, fish, eggs, vegetables, nuts, and seeds while avoiding processed and sugary foods.

Dr. Fung suggests that intermittent fasting can help to reset insulin sensitivity, improve metabolism, and promote weight loss. Intermittent fasting involves periods of time where you abstain from eating, followed by periods where you eat normally. For example, you could fast for 16 hours each day and eat during an 8-hour window. This can be done every day or a few times a week. Dr. Fung argues that intermittent fasting helps to reduce insulin levels, which in turn promotes fat-burning and weight loss.

When breaking a longer fast, Dr. Fung recommends starting with small amounts of easily digestible foods, such as bone broth or a small salad. It’s important to avoid overeating or consuming high-carbohydrate foods, as this can cause a rapid spike in insulin levels.

According to Dr. Jason Fung, it is generally safe to exercise during fasting periods. However, including exercise into your fasting routine can help to enhance the benefits of both practices. But listening to your body and adjusting your exercise routine as needed during fasting periods is essential. Some people may experience fatigue, dizziness, or other symptoms during fasting. If you feel unwell or have concerns about exercising during fasting, it’s essential to consult a healthcare professional. Additionally, suppose you’re fasting for extended periods (such as a 24-hour or longer fast, in that case, Dr. Fung suggests that avoiding high-intensity exercise and focusing on low-intensity activities, such as walking or gentle yoga, can be helpful. It can help to conserve energy and prevent exhaustion during fasting periods.

Dr. Jason Fung offers several suggestions to avoid common mistakes when practicing intermittent fasting:

1. Start slowly: If you’re new to intermittent fasting, start slowly and gradually increase your fasting duration. For example, you might begin with a 12-hour fast and progressively work up to 16 or 18 hours.
2. Stay hydrated throughout the day: Drink plenty of water during your fasting periods to stay hydrated. You can also drink herbal tea or black coffee but avoid sugary drinks or anything that may break your fast.
3. Don’t overeat during your eating window: It’s easy to consume too many calories during your eating window, especially if you’re eating high-calorie foods. Be mindful of your portion sizes and choose nutrient-dense foods.
4. Don’t snack often: Dr. Fung suggests avoiding snacking during your eating window. Instead, aim to have 2-3 larger meals.
5. Listen to your body: Pay attention to how you feel during your fasts and adjust accordingly. If you feel lightheaded or weak, it may be a sign that you need to break you are fast earlier or consume more calories during your eating window.
6. Be patient: Adjusting to intermittent fasting and seeing results may take time. Be patient and stick with it, as sometimes it takes weeks and even months to see remarkable changes in weight or other health markers.

By following these suggestions, you can avoid common mistakes and maximize the benefits of intermittent fasting. Of course, it’s always important to consult a doctor before changing your diet or adopting any fasting routine. Overall, “The Obesity Code” is a thought-provoking book that challenges conventional wisdom about weight loss and provides an alternative approach supported by scientific research. As a result, it has gained a following among people struggling with obesity and has sparked debate among experts in the field.