Summary & Study Guide - The Obesity Code - Lee Tang - ebook
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Everything you believe about how to lose weight is wrong.The must-read summary of “The Obesity Code: Unlocking the Secrets of Weight Loss” by Jason Fung, MD.Most “Eat Less, Move More” programs failed to achieve long-term weight loss because “calorie in versus calorie out” is not the only factor that causes obesity. Obesity is a multifactorial disease. We need a coherent theory to understand how all its factors fit together.This complete summary of Dr. Jason Fung’s book provides one such coherent framework that can account for most of what we know about the real causes of obesity. It lays out the root cause of obesity and diabetes is hyperinsulinemia and insulin resistance; and the cure is reducing overall endogenous insulin production/secretion through manipulation of: When to eat—practice of intermittent fasting; What to eat—whole foods rather than processed foods Avoid insulin spiking foods–sugars/processed carbohydrates/even proteinThis guide includes: Book Summary—The summary helps you understand the key ideas and recommendations. Online Videos—On-demand replay of public lectures, and seminars on the topics covered in the chapter.Value-added of this guide: Save time Understand key concepts quickly Expand your knowledgeIf you want to reverse type 2 diabetes and treat obesity, read and apply what you learn from this book.

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Table of Contents

Title Page

Copyright Page

Dedication

Books by Lee Tang

Synopsis

Introduction: What Causes Obesity?

Part One The Epidemic

1. How Obesity Became an Epidemic

2. Inheriting Obesity

Part Two The Calorie Deception

3. The Calorie-Reduction Error

4. The Exercise Myth

5. The Overfeeding Paradox

Part Three A New Model of Obesity

6. The Hormonal Theory of Obesity

7. Insulin

8. Cortisol

9. The Atkins Onslaught

10. Insulin Resistance

Part Four The Social Phenomenon of Obesity

11. Big Food, More Food and the New Science of Diabesity

12. Poverty and Obesity

13. Childhood Obesity

Part Five What's Wrong with Our Diet?

14. The Deadly Effects of Fructose

15. The Diet Soda Delusion

16. Carbohydrates and Protective Fiber

17. Protein

18. Fat Phobia

Part Six The Solution

19. What to Eat

20. When to Eat

Appendix A: Meditation and Sleep Hygiene to Reduce Cortisol

Appendix B: Fasting: A Practical Guide

Index

About the Author

Summary &Study Guide

TheObesity Code

Unlocking the Secretsof Weight Loss

Lee Tang

Title: Summary & Study Guide - The Obesity Code

Subtitle: Unlocking the Secrets of Weight Loss

Author: Lee Tang

Publisher: LMT Press (lmtpress.wordpress.com)

Cover Image by Nick Youngson

Copyright © 2017 by Lee Tang

All rights reserved. Aside from brief quotations for media coverage and reviews, no part of this book may be reproduced or distributed in any form without the author’s permission. Thank you for supporting authors and a diverse, creative culture by purchasing this book and complying with copyright laws.

First Edition: May 2017 

Issued in print and electronic formats.

ISBN 9780995943124 (ebook)

ISBN-13: 9781545147368 (paperback)

ISBN-10: 1545147361 (paperback)

Limit of Liability/Disclaimer of Warranty: The publisher and author make no representations or warranties regarding the accuracy or completeness of these contents and disclaim all warranties such as warranties of fitness for a particular purpose. The website addresses in the book were correct at the time going to print. However, the publisher and author are not responsible for the content of third-party websites, which are subject to change.

To my wife, Lillian, who is the source of energy and love for everything I do, and to Andrew and Amanda: watching you grow up has been a privilege.

BOOKS BY LEE TANG

For a complete list of books by Lee Tang and information about the author, visit https://lmtpress.wordpress.com.

SYNOPSIS

“The Obesity Code:Unlocking the Secrets of Weight Loss” by Jason Fung, MD.

Book Abstract

This book lays out the root cause of obesity and diabetes is hyperinsulinemia and insulin resistance, and the cure is reducing overall endogenous insulin production/secretion through manipulation of:

When to eat—practice of intermittent fasting.

What to eat—whole foods rather than processed foods.

Avoid insulin spiking foods i.e. sugars, processed carbohydrates, and even protein.

Authors

Dr. Jason Fung completed medical school at the University of Toronto and a fellowship in nephrology at the University of California. He founded the Intensive Dietary Management Program in Toronto that provides a unique treatment focus for type 2 diabetes and obesity. Dr. Fung lives in Toronto.

Important Note About This Study Guide

This guide is a summary and not a critique or a review of the book. It does not offer judgment or opinion on the content of the book. This summary may not be organized chapter-wise but is an overview of the main ideas, viewpoints, and arguments from the book. It is NOT meant to be read as a replacement of the book which it summarizes but, instead, a supplement for review of the book's main premises and to provide commentary and additional resources.

INTRODUCTION

What Causes Obesity?

The authorities and experts say it is a matter of Calories In versus Calories Out. Their advice is: "Eat Less, Move More." For over forty years, doctors have recommended a low-fat, calorie-reduced diet as the treatment of choice for obesity. Yet the obesity epidemic accelerates. The prevalence of obesity among American adults more than doubled since the early 1960s, from 13.4 percent to 35.7 percent.

Most "Eat Less, Move More" programs failed to achieve long-term weight loss because "calorie in versus calorie out" is not the only factor that causes obesity. Obesity is a multifactorial disease. We need a coherent theory to understand how all its factors fit together.

This book provides one such coherent framework that can account for most of what we know about the real causes of obesity. Obesity is preventable and potentially reversible if you understand their biological causes—not just their symptoms.

Part 1 of this book explores the environmental and genetic factors that give insight into the underlying causes of the obesity epidemic.

Part 2 reviews the current caloric reduction theory in depth, showing the shortcomings of the current understanding of obesity.

Part 3 introduces the hormonal theory of obesity to explain the central role of insulin and insulin resistance in regulating body weight.

Part 4 uses the hormonal theory of obesity to explain the social phenomenon of obesity.

Part 5 explores the roles of fat, protein, and carbohydrates in weight gain.

Part 6 provides guidelines for lasting treatment of obesity by addressing the hormonal imbalance of high blood insulin.

PART ONE

THE EPIDEMIC

1

HOW OBESITY BECAME AN EPIDEMIC

Foods comprise three macronutrients: fat, protein, and carbohydrates. Refined carbohydrates were known to be fattening since the early 1800s as the French scientist and physician Jean Anthelme Brillat-Savarin described in his 1825 textbook, The Physiology of Taste.

Four decades later, William Banting, an English undertaking, rediscovered that "fattening carbohydrates" caused weight gain. Banting was not an obese child, nor did he have a family history of obesity. But he gained weight in his mid-thirties. He started eating less and exercising more. His physical fitness improved, but he still failed to lose weight because the exercise had built up his appetite. At the advice of his doctor, Banting tried a new approach. He avoided all bread, milk, beer, sweets, and potatoes. Banting not only lost the weight and kept it off. He felt so well he published his findings in the famous pamphlet Letter on Corpulence in 1863. For most of the next century, a diet low in refined carbohydrates was the standard treatment for obesity.

THE DIETARY GUIDELINES

With the discovery of vaccines and antibiotics, combined with increased public sanitation, infectious diseases such as pneumonia, tuberculosis, and gastrointestinal infections, became curable. Heart disease and cancer now caused a relatively greater number of deaths.

In the 1950s, heart disease became the number one killer. Physicians advocated lower-fat diets because dietary fat was thought to increase the cholesterol in the blood causing heart disease. But there was one problem: lowering dietary fat meant replacing it with either protein or carbohydrate. Since many high-protein foods are also high in fat, one must increase dietary carbohydrates.

In 1977, the United States Senate Select Committee on Nutrition and Human Needs issued a set of nutritional guidelines titled Dietary Goals for the United States. The specific guidelines include:

Increase consumption of carbohydrates until they reached 55 to 60 percent of calories; and

Decrease fat consumption to 30 percent, of which only one-third should come from saturated fat.

Although the guidelines still recognized the evils of sugar, refined grain was innocent.

The Dietary Guidelines for Americans, now updated every five years, were followed by the entire nation and the rest of the world. It created the infamous food pyramid