𝑩𝒐𝒐𝒏 's Key Ideas from The Obesity Code
by Jason Fung

• In the late 1970s, fat became the new thing to avoid. Eating too much fat was linked to heart disease and is a key cause of obesity
• Everyone seemed to adopt a low-fat, high carb diet in response to this new finding. the basis of the food pyramid soon shifted to bread, pasta and potatoes. For decades, this high carb diet has been considered the healthier solution. But this is also a mistake.

• Dr.Jason Fung argues that neither calories nor fat are the main causes of weight gain. Rather, hormones are the primary driver of weight gain. The foods we eat contribute significantly to our hormones. These are also genetic factors in weight gain.
• Hormones regulate your body fat. They control hoe much fat you store, where it gathers, and how your body ends up using it in the future.
• So weight management goes beyond keeping tabs on calories in and out. 

• Five assumptions underlie "The Calorie Deception"

1. The 1st  is that you can cut calories by exercising. This calorie deficit diet is often not sustainable, and most will fail at it. While you are likely not to experience any long-term changes. If you cut incoming calories, you will eventually have to cut the calories you burn.
2. The 2nd fallacy is how your metabolic rate is steady. This false idea comes from the common belief that you regularly burn a certain number of calories. But this belief cannot consider all the variables of metabolism.

3.The 3rd  is that we cannot control calorie storage. we assume we can control our eating habits. However our bodies are the primary driving factors in when we eat & how much we consume. But Body fat regulation is automatic like breathing

4.The 4th is that fat grows inexplicably. This couldn't be further from the truth. Nothing in our bodies happens by accident. Hormones control everything

5.The 5th assumptions is all calories are alike. Proteins, fats & carbs all contain calories & your body uses these building blocks in different ways &  stimulates different hormone contributing to obesity

• Hormonal imbalance is responsible for obesity
• Hormones are molecules that deliver messages to cells. An example is insulin, which lets cells know when to take glucose out of the blood and use it as energy
• High Insulin levels encourage fat storage, while low levels are responsible for fat burning. Also when your insulin level is high over an extended period, your body is likely to store more fat. It's possible to gain weight simply by prescribing you insulin. The hormone is powerful enough to outweigh what you eat. Too much insulin over period will likely make you obese and unhealthy.

• Social factors make it harder to lose weigh. The food industry influences you through "triggering messaging".
• Big companies make money by selling you profitable food. It doesn't matter whether it is healthy or not.
• The food industry has three myths, The first is that snacking is good for health. The second is that breakfast is the most important meal of the day. The third is that adding fruits and vegetables to your diet makes it healthy. Big companies design these myths to help them sell their products.

• There is a link between socioeconomic status and obesity. States with the highest poverty levels also have the highest levels of obesity. The reason is that the cheapest and most filling foods are often refined carbohydrates. These are cheapest because there are agricultural subsidies for corn and wheat growers. This amounts to state-sponsored obesity. It targets the poorest and most vulnerable members of society.

• Carbohydrates drive up blood sugar, which increases insulin levels. Over time these high amounts of insulin lead to increased fat storage and ultimately weight gain.
• Sugar is the chief villain. Its most common forms are glucose and fructose. Glucose drastically drives up blood sugar levels. Your body is then forced to churn out more insulin, which contributes to sugar getting into the cells. Fructose has a different effect. It goes directly to the liver instead of being stored in the cells. The liver then breaks the fructose down and stores the excess as fat. The result is often a fatty liver.

• Insulin resistance causes your body to produce more insulin, creating a significant spike in insulin levels. The effect is an even greater storage of fat in the liver and an even greater insulin resistance.
• 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.
• You do not have to cut out the carbs altogether. Some carbohydrate containing foods can be healthy choices. These include eggplant, kale, spinach, carrots, broccoli

• Don't assume you can eliminate sugar in your diet. You can introduce healthier options and target the unhealthiest foods to get rid of.
• The glycemic index helps identify good carbs and bad carbs. When a carb has a high glycemic index and load score, it is likely to have the greatest impact on your blood sugar. Ultimately, this means greater insulin levels.
• Avoid high-glycemic foods like white bread, processed cereals, soft drinks and candy. Substitute for low glycemic index foods like vegetables and some fruits.

• All diets work and fail in equal measure. They fail because weight loss is not permanent. For weight loss to be permanent, you have to lose weight until you reach your body's set weight. In essence, this then resets your brain's 'fat thermostat.'
• To lose weight:

1. Reduce added sugars, simple carbs and highly processed grains.
2. Make proteins 30% of your total calories.
3. Consume natural fats.
4. Increase your consumption of fibre and vinegar.

• But this is only one part of the solution. By the time you become obese, your body has likely already had long term insulin resistance.

1. Don't focus on calories or fat to lose weight.
2. Carbohydrates, particularly sugar are responsible for excessive weight gain.
3. The food industry is partly responsible for the increase in obesity
4. Hormones particularly insulin are responsible for weight gain an are integral to weight loss.
5. Low-carb, mid-protein diets are best for losing weight.
6. Fasting is crucial in keeping insulin at optimum levels
7. Substitute added sugars, processed foods, and simple carbs with healthy fats, fibres and vinegar.
8. Avoid high-glycemic foods like white bread, processed cereals and soft drinks
9. Snacking is not good.