Solution to problem of Weight Gain by Dr. Jason Fung
Obesity is not a problem caused by a calorie imbalance, but it’s because of the hormonal imbalance. The solution is not just to eat less and exercise more.
The Obesity Code: Unlocking the Secrets of Weight Loss by Dr. Jason Fung
A solution to the problem of weight gain is to take the following steps:
STEP 1: REDUCE THE CONSUMPTION OF ADDED SUGARS
Sugar stimulates insulin secretion and the consumption of sugar in excess not only makes you fat, but it also contributes to insulin resistance and metabolic syndrome. Obviously, the first thing you should do is to remove the sugar from the table. There’s no need to be adding extra sugar to food.
Read the labels of the packaged foods
Most processed products already contain a large amount of added sugar. Watch for pseudonyms such as glucose, fructose, maltose, dextrose, hydrolyzed starch, honey, sugar cane, corn syrup, corn sweetener, rice syrup, etc. At the end of the day, they’re all sugar.
Choose the right dessert
Try to eliminate high sugar desserts such as muffins, cakes, cookies, ice cream, sweets among others from your diet. You can replace them with fresh fruits, nuts, and dark chocolate.
Don’t eat between meals
Eating between meals is a big mistake. If you’re trying to control your insulin levels. Don’t keep snacking or eating treats.
Breakfast can be optional
Unless you’re a person with special needs, it is perfectly fine to skip breakfast and then break your fast at lunchtime.
Avoid drinks with sugar
The drinks we consume daily are the main sources of added sugars, so avoid all types of bottled drinks, smoothies, soft drinks and any juices with sugar.
What is advisable to drink? The best drink is natural water. Coffee and tea are also good without sugar.
STEP 2: REDUCE CONSUMPTION OF REFINED GRAINS
If you reduce the consumption of white flour, you will have a better chance at losing weight.
Avoid processed foods based on flour and starch like bread, biscuits and all kinds of pasta. Carbohydrates should be ingested in their natural, whole, unprocessed form.
Vegetables such as eggplant, cabbage, spinach, carrots, cucumbers, and tomatoes are all-natural foods, rich in vitamins, fiber, and carbohydrates.
STEP 3: MODIFY THE PROTEIN INTAKE
Due to the importance of proteins in our diet, you shouldn’t completely eliminate your intake. You shouldn’t abuse it either. It is advisable to adjust your consumption to represent between 20% to 30% of your total caloric intake.
Avoid protein bars, try to consume animal proteins and vegetables of natural origin such as meats, eggs, and beans.
STEP 4: INCREASE THE CONSUMPTION OF NATURAL FATS
Of these three macronutrients, carbohydrates, proteins, and fats, Dietary fat is the one that stimulates insulin the least. Therefore, it is a macronutrient that brings satiety without affecting your insulin levels. You can rely on the help of dietary fats to achieve the feeling of satiety, leading you to consume less and to assist in your weight loss plan.
Avoid refined oils. They’re obtained and predefined with all types of chemical solvents. Try to choose natural, unprocessed fats like olive oil, butter, coconut oil, and animal fat.
Nuts, avocados, and dairy products are also good sources of natural fats. Forget the myth that fat of these dairy products will make you fat.
STEP 5: INCREASE YOUR CONSUMPTION OF PROTECTIVE FOODS
Fiber and vinegar are true allies against insulin spikes and therefore they are protective foods against obesity. It is advisable to consume foods that are rich in fiber because fiber can reduce those stimulating effects of insulin.
Seasoning your foods with vinegar or even drinking apple cider vinegar diluted with water is generally a good practice.
STEP 6: FASTING
To find a definitive answer to the problem of the insulin resistance that causes obesity, we must also add a piece to the puzzle, which is a solution found many centuries ago. It’s called fasting.
To have long term results when dieting, we must break the cycle of insulin resistance. We must go through recurring periods of very low insulin levels.
A recommendation is to perform intermittent fasting between 24 and 36 hours. It might seem strange, but fasting is an ancient and beneficial practice.
What is our body’s response to fasting? When we go for a fasting process, the body goes from burning glucose to burning fat. During fasting, insulin levels decrease, meanwhile, the levels of growth hormone increase. Growth hormones, in turn, increase the availability of fats as fuel. That helps to preserve muscle mass and reduce the stored fat.
Fasting can also help to increase adrenaline levels, increasing the metabolic rate. With fasting, metabolism and energy increase and blood sugar decreases.
Intermittent fasting is the great secret to losing weight and maintaining it.
We must balance or meals with periods of fasting.
Should you eat a lot during your birthday? Yes, of course, you should. These are moments of happiness or celebration of being together, but it is also appropriate to have some moments to fast. We cannot be stuffing ourselves all the time. We also can’t be fasting all the time.
How to fast?
Drink water. Drink a glass of water every morning.
Keep busy. That’ll help you to avoid thinking about food.
Remember that hunger comes in waves. When hunger appears, slowly drink a glass of water. you can also drink coffee, green or black tea without sugar.
If you feel dizzy, you can have a bone broth with sea salt. This will hydrate you and keep your salt levels stable.
Choose wisely who you tell that you’re fasting.
Give the necessary time. The first fasts are usually harder.
When you’re not fasting, make sure that your diet is made up of quality and nutritious food
Don’t overeat after fasting.