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The Obesity Code: Unlocking the Secrets of Weight Loss (Why Intermittent Fasting Is the Key to Controlling Your Weight): 1

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Marketing and advertising. Pervasive advertising pushes processed foods, sweets and sugary drinks, the products that we need the least but that the industry needs us to buy the most. Advertising makes these products seem like a normal and necessary part of everyday life. Advertising also plays a large role in selling alcohol, which adds a lot of empty calories. Type 2 diabetes. Obesity specifically raises the risk of Type 2 diabetes seven-fold in people assigned male at birth and 12-fold in people assigned female at birth. The risk increases by 20% for every additional point you gain on the BMI scale. It also diminishes with weight loss. This item receives a score of 0, indicating that the reference undermines the claim. The cited study seems to offer nothing to support the claim of birthweight increasing by half a pound over the last twenty-five years. In fact, it seems to investigate a related but distinctly different topic, which is the prevalence of neonatal macrosomia in Berlin. Neonatal macrosomia is a term used to describe newborns with a birthweight of greater than 4,000 grams (or 8 pounds, 13 ounces). The results of the study indicate that prevalence of neonatal macrosomia increased in Berlin between 1993 and 1999. This item would have only received a score of one had the study itself not contradicted the claim of birthweight increasing by 200 grams. According to the Bergmann paper “The prevalence of a birthweight of ≥4000 g increased significantly from 9.1% to 10.1%, although the mean birthweight remained relatively constant (3325 g in 1993, 3322 g in 1999).” Additionally, following the quote above in TOC, the book goes on to suggest that the reason for the increased weight gain in newborns could be due to pesticides in the food supply and cites a rodent study as evidence. However, the Bergmann paper also investigates the risk factors that are associated with neonatal macrosomia and pesticides are not mentioned; rather, other factors such as maternal age, height, smoking status, and diabetes, were mentioned as the potential risk factors. Reference 5 Reference Parmar, R. M. & Can, A. S. (2021). Dietary approaches to obesity treatment. [Updated 2021, Oct 12]. In: StatPearls Some effects are still not well understood. For example, there is an increased risk of certain cancers with obesity. We don’t know why, but it exists. Statistically, obesity increases your risk of premature death from all causes. By the same token, studies show that you can significantly improve these risks by losing even a small amount of weight (5% to 10%). Metabolic changes

The best way to treat insulin resistance is with a low-calorie, low-carb diet and exercise. However, this can be difficult in some people with excess body weight (Freeman, 2021; Furmli, 2018).

The Obesity Code Program Benefits

Some people claim to be able to shed 20 pounds or more in a month while intermittent fasting. However, we could not find users who experienced such drastic weight-loss after trying The Obesity Code diet plan. Improved Energy Levels Obesity puts you at risk of certain adverse health conditions. That doesn’t mean you have those conditions right now. And it doesn't mean that you can’t do anything about them. The risks are worth your concern, but they’re also reversible or manageable. Your healthcare provider will encourage you to reduce them by losing weight. While it will be challenging, it can be done. Scherger, Joseph E. (2019). "The Diabetes Code". Fam Med. 51 (3): 286–287. doi: 10.22454/FamMed.2019.998853. S2CID 76663782. New to StoryShots? Get the PDF, infographic, audiobook and animated versions of this summary of The Obesity Code and hundreds of other bestselling nonfiction books in our free top-ranking app. It’s been featured by Apple, The Guardian, The UN, and Google as one of the world’s best reading and learning apps. Related Book Summaries The third claim received a score of 2 out of 4, indicating that it’s weakly supported by current evidence. TOC focuses on fasting studies from the 1960s that are interesting but use less rigorous designs and present data from only a few selected patients. We don’t have to rely on these studies because there have been many higher-quality modern scientific studies (randomized controlled trials) on intermittent fasting, and these have been collected into several meta – analyses (studies of studies). Some of these trials were published before TOC, others after. They generally show that intermittent fasting causes about as much weight loss as standard calorie restriction. Intermittent fasting is a legitimate way to control calorie intake and promote weight loss, but it does not appear to be superior to other approaches. TOC does not cite compelling evidence that it’s effective in the long term, and we are not aware that such evidence exists.

TOC argues that SGLT2 inhibitors, which cause people to lose several hundred calories per day of blood sugar through the urine, cause weight loss because they reduce insulin secretion. A more likely explanation is that forcing the body to excrete hundreds of calories per day causes weight loss, and insulin levels decline as a result. This is consistent with the observation that weight loss by calorie restriction, exercise, or surgery reduces insulin levels. Since the extra sugar is coming out of the bloodstream, the pancreas has to secrete less insulin to control blood sugar, and this probably also contributes to the reduction in insulin levels. Dr. Jason Fung’s theories use the latest scientific research into nutrition and obesity. This book is a step-by-step guide on losing weight and rebooting your health. Liraglutide is one of the most effective weight loss drugs on the US market, and it actually increases meal-related insulin secretion (which is why it was originally developed as a diabetes drug). Its sister compound semaglutide also increases meal-related insulin secretion and is even more effective for weight loss; in a recent randomized controlled trial, people taking the highest dose lost a remarkable 14 percent of their body weight over a one-year period (33 lbs). It’s worth noting that 1) the weight loss effect of these drugs may have nothing to do with insulin secretion and is more likely mediated by the brain, and 2) since these drugs reduce food intake and body fat mass, they may eventually reduce insulin levels, just like other means of weight loss. Moderate your protein intake (in practice, TOC recommends a high protein intake of 20-30 percent of calories). By lowering the amount of fat in the body, there is less estrogen overload. This may have a beneficial impact on muscle mass, energy, sex drive, and self-confidence in both men and women. Weight LossNot only full of insights but also surprisingly funny. Read it to understand why the world became fat, how to reverse the epidemic—and how to stay thin yourself.” – Andreas Eenfeldt, MD, Founder of Dietdoctor.com Listen to The Audiobook Summary About Dr. Jason Fung I have total Faith that Dr Fung has done his research and constantly refers to academic papers and critically analyses them in a manner that I would do myself. This gives me the confidence to trust his opinions without me having to spend the time trawling the internet looking for others opinions. I still do that but after reading the book I already know the answers. Dr. Fung is an expert on intermittent fasting and low-carb diets, especially for treating people with type 2 diabetes.

The Obesity Code is a timely read that offers insight into the obesity epidemic. It delves into the current myths of weight loss and offers incredible insights into factors that lead to obesity. It is important to note that the randomized controlled trials investigating intermittent fasting on outcomes like weight loss and fasting insulin are limited. The most recent meta-analysis on the topic included eleven trials, all 8-24 weeks long, with a handful of other trials completed since then. When TOC was published in 2016 the range of trials was narrower, but sufficient to indicate that intermittent fasting is probably not a superior weight loss method. According to one systematic review published around the same time as TOC, eight trials met the authors’ criteria, with most lasting 5-12 weeks and one lasting one year. We conclude that the claim is moderately overstated, because while the evidence does suggest that intermittent fasting can be beneficial, it does not indicate that it is a superior method for long-term weight loss, as TOC suggests. Overall (average) score for claim 3 Everyone has heard that diet and exercise are both important to weight loss and weight maintenance. But exercise doesn’t have to mean a gym membership. Just walking at a moderate pace is one of the most efficient types of exercise for weight loss. Just 30 minutes, five days a week is what healthcare providers suggest. A daily walk at lunchtime or before or after work can make a real difference. Behavioral therapies This item received a score of 4, indicating the reference offers strong support for the claim. TOC accurately cites the findings of the Nurses’ Health Study, so it is narrowly correct. However, the broader claim that subsequent studies did not support the fiber-cancer link does not appear to be correct. Most ( not all) meta– analyses of observational studies, which provide a less-biased overview of the research literature as a whole, report that a higher intake of fiber is associated with a small but significant reduction in colon cancer risk. Since this could have been scored differently depending on whether we’re considering the narrow claim or the broad claim, we decided to give TOC the benefit of the doubt. Reference 7 Reference

The Obesity Code Diet Rules

Screen culture. As work, shopping and social life continue to move online, we increasingly spend more time in front of our phones and computers. Streaming media and binge-watching make long hours of sedentary entertainment more possible. In this best-selling book, The Obesity Code, Dr. Jason Fung sets out an original and well-supported theory of obesity. Traditional thinking was that obesity is a function of calorie intake and exercise. However, Dr. Fung shares new insights into how proper nutrition and weight loss are functions of hormones. He focuses on insulin and how this powerful hormone appears to be the key to regulating metabolism. We can develop “insulin resistance,” which makes us fat. This item received a score of 2 indicating the references are weakly convincing. TOC generally cites reputable journals and texts, but focuses on lower-quality evidence that is more consistent with its claims. As previously discussed, the highest-quality evidence available (randomized controlled trials and meta-analyses of them) suggests that fasting of the type recommended in TOC is not uniquely effective for weight loss, and long-term evidence is scarce. Masood, W., Annamaraju, P., & Uppaluri, K. R. (2021). Ketogenic diet. [Updated 2021, Aug 22]. In: StatPearls

If you’ve noticed a pattern of recent weight gain in yourself or your child, or if you have a family history of obesity, you might want to take steps to intervene sooner rather than later. Examining your habits and making reasonable changes now can help you prevent future obesity and weight loss struggles. The Obesity Code claims that a person can have the following health benefits while following their diet plan: Increased Testosterone Furmli, S., Elmasry, R., Ramos, M., & Fung, J. (2018). Therapeutic use of intermittent fasting for people with type 2 diabetes as an alternative to insulin. BMJ Case Reports, 2018 This is a vicious cycle, where your liver constantly fights for its life due to your carbohydrate intake. The remedy is to reduce sugar in your diet. This will lower your insulin levels, ultimately causing significant weight loss.This item received a score of 3, indicating the reference offers moderate support for the claim. This study was designed with three arms: one group ate a moderately calorie-restricted diet for 20 weeks while the other two groups ate the same moderately-restricted diet, but with periods of a very low-calorie diet. The difference in the last two groups was the varying days on which those very low-calorie diets were consumed. All groups lost weight, but the very low-calorie groups lost more weight than those simply on the moderately-restricted diet because they ended up consuming between 18,000 and 28,000 less calories. So if you assume that the days of very low calorie consumption were equivalent to fasting then the claim is true. But according to this study it is also true that you can lose weight without the fasting, just not as rapidly. Overall (average) score for reference accuracy This item receives a score of 3 indicating the intervention is likely to moderately improve the condition. Currently, not many studies on intermittent fasting last 6 months or more, but the available evidence suggests that it does cause weight loss. A 2018 systematic review of the literature included only six studies on intermittent fasting as a treatment for overweight and obesity, and only thre The question is not just how to balance calories; the question is how to balance calories and our hormones especially insulin. There are really only two ways that insulin increases. Either:

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