The Obesity Code by Jason Fung (Book Summary)


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Being overweight is frequently accused of exorbitant calory utilization. The “caloric fixation,” as Jason Fung names it, is only one of the many confusions that we’ve had penetrated into us as far back as we were kids. These apparently conceivable just-so stories aren’t simply founded on awful science; they’re additionally straightforwardly in charge of everything from useless yo-yo diets to the way that the genuine guilty parties behind stoutness stay undetected.

This synopsis put a significant number of these old fantasies to bed and obtain the core of the topic. According to the most recent surgical study, they demonstrate that most greases are a basic piece of a solid eating regimen and that the genuine things of obesity are sugar and starches. Why? All things considered, every answer drives us to the hormone that controls such a large number of our substantial procedures: insulin.



It’s the operation of that hormone that Fung studies as well. We can begin to take precautions to keep our health and avert fatness, once we’ve learned the correct knowledge.


1 – Genetic determinants are more important in fatness than the communal ambiance.


Fatness is frequently surrounded as nature towards sustain problems, just like bunches of other communal problems. So what’s the reason for fatness – is it about individuals’ digestion systems or their way of life? All things considered, the appropriate response may very well amazement you: the most recent research recommends that the social condition isn’t the essential reason of fatness. 

We realize that from logical investigations of natural elements influencing youngsters as they grow. Taking a gander at received children and their families is the most ideal method for deciding how significant these are. Albert J. Stunkard actually did it. His examination on embraced kids in Denmark was distributed in the New Britain Diary of Prescription in 1986. Why Denmark? The nation is entirely incredible at keeping precise reception records, which is exactly what Stunkard expected to look at his subject’s supportive and natural guardians. 



As Stunkard indicated, there was no connection at all between the heaviness of these kids and their new parents. This showed communal variables made just a little difference to whether youngsters ended up fat or not. The outcomes of the research came as a stun. Until that dot, the recent thought had been that the communal condition was the most significant element when it came to the fatness. The contention that getting unhealthy nourishment too early prompted weight problems had been invalidated.

That left hereditary variables. Stunkard didn’t simply remove an old hypothesis. He likewise gave proof to another theory. He found a solid relationship when he contrasted received children with their natural family: the kids of fat parents were considerably more liable to be fat even whether they’d experienced childhood in a family in which every other person was generally slim. Stunkard distributed a subsequent report in 1991 and give a number to his cases. As indicated by his new study, hereditary components show nearly 70 percent of an individual’s probability to be fat.


2 – To realize the fatness, you must also check calory throughput as you check the calory input.


People frequently think that weight loss is only concerning the number of food you eat. Calory input must be decreased, it goes like that, and you lose weight as well. It’s sensible enough, isn’t it? We have an issue – it’s not that correct. Actually, we can’t make a causal connection between calory input and being overweight.

There’s a relationship between huge calory entry and large numbers of obesity so that this misunderstood can exist. In 2004, as the Mortality and Morbidity Report by Doctors J. D. Wright and J. Kennedy showed, the rate of getting calory in the United States rose by a number like 250 calories every individual every day between 1971 and 2000. Well, it wasn’t the reason for being overweight in the country.

You may check it from the medic named U. Ladabaum who prepared a 2014 work printed in the American Journal of Medicine telling that this connection wasn’t causal. Depending on Ladabaum’s datum, the mean calory entry didn’t increase between 1990 and 2010. But fatness kept going to rise by 0.37 percent every year.

Then what’s happening here? Well, losing weight isn’t only about decreasing your whole calory entry. We have a basic reason for that: weight is concerning how many calories you are losing as well as how many calories you’re getting. So, calory throughput is just as essential.



This takes us to a different misunderstood: the thought that the calories we eat up are spontaneously turning into grease. Datums just don’t support this. In fact, calories are useful for all kinds of stuff from producing heat proteins, osseous and muscle texture to bunk your cerebrum and raising the bulk and ratio of your heartthrob. Grease manufacturer is simply one of the dissimilar stuff your body does with the calories you get.

So being overweight isn’t about overeating but it’s about the issue of using power. Some individuals’ bodies turn calories into the grease but other ones improve great bones and muscles or use that power to build up their condensation. And the point is, this is just the beginning of calory usage that we count with sociable problems.


3 – Decreasing calory entry decreases power spending and pulls down the metabolic proportion.


While keeping to consume power, what may go if you decrease your similar quantity of calory entry immediately? Answer: you’d end your life! So, all power spending is decreased by your body while you get food less.

We’ve got it for some time now. Join a regular work administered in 1919 at the Carnegie Institue in Washington, D.C. Subscribers tried a hard regime and ate up 1,400 and 2,100 calories in a day – a decline of near 30 percent than their regular eating habit. Studies looked for how can it impact on subscribers’ bodies.

The outcome? Their power spending decreased as well. It reduced by nearly 30 percent, decreased from 3,000 to 1,960 calories every day. So regime that they tried didn’t make them lose a remarkable weight – it only reduced the quantity of power that their bodies were widening.

One way bodies diminish vitality use is to stop their metabolic values, prompting a wide range of unfriendly consequences for other bodily capacities. That was appeared in a study directed by Ancel Keys, a Minnesota-situated specialist, in 1945. Keys was keen on hunger, an issue which researchers and politicians accepted would wind up intense in the post-war eras. He profoundly diminished his subjects’ calorie admission to watch its belongings.



As his work showed, it didn’t give an outcome like losing weight as Keys had thought but it figured out that subscribers felt chill. They felt that way because their metabolic value which arranges the body heat had decreased by 40 percent. Their heart started to beat lower as well, it fell from 54 beats a moment to only 34. By the way, their brain service gave marks of critical breakings, according to their numbness and deficiency to focus.

This leads us to that only decreasing the calories isn’t that effective method to lose weight. Why is that? Calory entry doesn’t bite you every time. We’ll look deeply at the true criminal in the next time.


4 – The true reason for being overweight is elevated insulin rates, but the real method of this works is still uncertain.


Losing weight is a piece of cake. Put away the popular faith, the key method to gain weight isn’t concerning eating. If you’re sure about getting weight quickly, all you must to do is get insulin, which is a hormone that your body already develops.

What’s more, it’s insulin, or rather expanded insulin rates and related hormonal irregular characteristics, that is the primary driver of fatness. That is a thing L. C. Kong appeared in a recent report. As indicated by Kong’s examination, around 75 percent of all fruitful weight reduction endeavors can be straightforwardly ascribed to decreased insulin grades. Kong additionally demonstrated that medications that raise individuals’ insulin grades bring about weight gain while drugs that have the reverse impact cause weight reduction.

You have to keep this in mind that your body isn’t exposed to your aware control. So who or what has true control? Just one word: hormones. They are things that detect your feelings. As an instance, the hormone named ghrelin leads you to be hungry. Leptin makes you feel you have to eat when it’s time. Here comes insulin now. When the quantity of insulin in your body increases over regular grade, your hormonal level becomes hurt, making you act as eating too much.



Also, the main system connecting elevated insulin grades to obesity keeps on being something secret. An endocrinologist and fatness professor situated in California named Robert Lustig mentioned in 2004 that insulin blocks the regular study of leptin. That hypothesis is acceptable enough. And here’s the working of it.

Lustig told that leptin grades rise after eating. It warns your brain when you eat sufficiently. As a similar work, when you gain weight and your grease grade rises: the leptin makes you not feeling hungry and tempt you to lose weight. You frequently discover the opposite of that when you check overweight people. Their leptin grades reduce after eating, it means the sense of fullness gets rid of them. When this feedback system doesn’t exist, it means that they keep on getting food. Even as their grease grades in their body rise, their leptin grades stay fallen.

Lustig’s theory mentions how insulin may concern to obesity, however, it’s in unsubstantiated in the non-existence of difficult empirical proof.


5 – Snacks near main meals make advanced insulin grades and can be a reason for insulin strength.


A pretty general fight happened between weight loss and Oprah Winfrey. In 1988, she lost more than 60 kilos but then she began getting weight as well. She’s had an event like this to anyone who’s tested out different regimes since then: a forever period of losing and recuperating the weight. So why is the regime so difficult? Well, elevated insulin grades look criminal. Finally, it makes insulin strength. But we have to look deeply at insulin before start to this.

Insulin is essentially a hormone in charge of expelling sweet from your circulation system and storing it in your body’s cubicles, in this manner directing your glucose grades. The body delivers additional insulin to manage those approaching sugars when you eat starches and sugars. Eating an excessive number of sugary or starch-rich sustenances tosses that fragile component twisted.



At the point, your cells inevitably progressed toward becoming insulin safe. That basically implies cells become inert to insulin hormone receptors and prevent taking in sweet particles from your blood. Thus, insulin-safe humans, have a difficult time getting more fit. Their cells get a little segment of the sugars they’ve eaten and continually shout out for more sustenance, bringing about weight gain. That’s the reason even effective weight control plans, at last, demonstrate unsustainably: the majority in the end yield to their bodies’ to be fed.

Extra snacking is one of the reasons for increased insulin grades. Why? All things considered, every little snack prompts a top in insulin generation. In case you’re continually snacking between eating times, your body will be delivering medium to elevated amounts of insulin. Here’s an issue: it’s best when your body has standard times of fallen insulin grades. Yet, that is just conceivable on the chance that you are quick for around four to five hours after a feast and allow your body to decrease that spike in insulin generation before you eat.


6 – Fatness and destitution are linked, and that’s kinda below to agrarian subsidy.


Before, the most unfortunate categories in the public arena were felt sorry for their slenderness, which was comprehended as an impression of the way that they were frequently unfed. After some time, slenderness came to be viewed as an alluring attribute. On the other hand, obesity is currently connected with destitution instead of riches. That is not simply emblematic – there’s a solid relationship among’s fatness and destitution in contemporary society.

Look at the Local Americans who essentially live in southwestern American states like Arizona named Pima society. Their people group are commonly extremely needy, and around 50 percent of all grown-ups experience the trouble of obesity. Generally, it wasn’t that way. As indicated by the chronicled proof accessible to us, it appears that the Pima were fit and sound agriculturalists and seekers for a significant part of the nineteenth century. After pioneers chose their property and upset their lifestyle, things began to go downhill for them.

As they attempted to adjust to the new community that was coming to fruition around them, their eating routine changed. White sugar and wrought starches like corn in macaroni and grains abruptly moved toward becoming staples. No big surprise: they’re regularly modest and simple to keep. Sadly, they’re additionally one of the main sources of insulin strength. As the Pima attempted to discover their location in a country that oppressed them, they fell into destitution and turned out to be perpetually dependent on such groceries.



It’s a model that replayed itself through the United States. Demeaned society and crowds normally discover themselves fighting with destitution and become trusting inexpensive, wrought nutrition. That’s the reason why obesity is so common in the poorest countries like Mississippi.

It inquires: why are sugar, maize, and wheat so much inexpensive than more nutritive choices? Probably the reason is the US government that supports cultivators who breed these products. A 2011 work by the United States Interest Research Group may be an example. It figured out that around 29 percent of the government grant was canalized toward corn output while 12 percent more were used to increase the subsistence of wheat cultivators.

Those government grants have decreased the cost of wrought nutritions, making them more purchasable than clean greens. No need to be surprised that the eating habits of America’s needy people generally eat these stuff and obesity is so common in the country’s minimum wealthy societies!


7 – Oils in regime foods aren’t dangerous – except the remarkable abnormality of replaced trans oils.


Specialists and scientists discovered an ostensibly sensible result when obesity became a noticed common health problem in the second half of the twentieth century: the reason people were gaining too much weight was taking too much oil. There was only one issue in this hypothesis: it was incorrect.

Actually, most regime oils aren’t deleterious. The proof of that this isn’t the topic has been here for some time, despite the common thoughts that fats were criminal. Look at a 1948 research by Harvard researches in Framingham, Massachusetts.

The scientists thought about the relationship between’s coronary illness and elevated cholesterol, however, they needed to discover what caused cholesterol grades to ascend in any case. Their studying theory? Dietary oil has to be guilty. The investigation immediately discredited that thought, and the specialists couldn’t discover any relationship between’s eating a lot of dietary fats and elevated cholesterol grades.

However, the possibility that fats must be to be faulted was dug into the point that researchers basically would not acknowledge the aftereffects of their own examinations invalidating this connection. At the point when another group of analysts distributed a paper in the New Britain Diary of Prescription in 1981 by and by recommending that there was next to zero relationships, they breezily overlooked their information and arrived at the contrary resolution!

Even if their writers had difficult hours to adopt it, there’s little suspicion that these old researches were right. Does it say that you’re able to eat regime oils without having fear about your wellbeing? Well, there’s always an opposite that demonstrates the code: replaced trans oils. These are pretty dangerous. We’ll examine it deeply now.



You’ve likely known about satiated oils – their name shows the truth that their particles are satiated with hydrogen, which protects them from being smelly as fast as polyunsaturated oils. Most herbal oil outcomes, like oleo, are unnaturally satiated to enlarge their shelf-life while most herbal oils are polyunsaturated by the environment. So, we name them as replaced trans oils or hydrogenated herbal oils.

We don’t have a suspicion of their practicability but we do have a lot of proof to say that you better run away from them. Look at a 1990 work by Dutch scientists. As their paper says, the replaced trans oils rise evil cholesterol and decrease friendly cholesterol. A tracing work underlined these results, mentioning that a two percent rise in replaced trans oil spending rose the danger of heart illness by 23 percent. 


8 – Taking fewer sweets decreases the danger of being overweight, and coffee is not that harmful as you may know.


In this, you probably think of what all these show you in words of your eating habit: what should be eaten by you, and which of them must be prevented from? Here we have the real takeaway: the issue is not the regime oil, but it’s sweets. Decrease your sweet intake and you’ll reduce the danger of fatness as well. We’ll look deeply at this evil sugar health danger.

Sweets improve things that make obesity and concerned problems more possible: first of all, it raises your insulin grades and that finally makes insulin strength overhead all in your liver. Sugar or sucrose produces something that a kind of sugar that just the liver can suck, named fructose. Your liver fights to carry on and starts converting fructose into fat when you eat up too much of this material. And that raises the danger of insulin strength and steps in with good nutritive missions.

Elevated-fructose maize syrup is the only thing worse for you than sweets are. Usual sugar includes glucose and fructose, but elevated-fructose maize syrup only includes the second one – like its name. It turns more dangerous for your liver. So begin to decrease your sweet intake if you don’t want to be at risk of obesity. But don’t forget that sweets are usually in unexpected foods, so be certain to look at tags. Don’t buy it, if it includes lots of sweet or any elevated-fructose maize syrup.



Dealing with your wellbeing isn’t tied in with treat yourself. The argent covering: coffee isn’t awful for you. That may appear to be oddly dedicated to the unlimited speeches about caffeine’s hazardous symptoms, however, there’s rigid proof to support that guarantee. Look at a 2005 report by the American Journal of Clinical Nutrition. It said that coffee had more plus than minuses. That’s because it’s plenty in cancer prevention agents that moderate the growing job in cells, and magnesium, which is useful for your osseous and heart.

Other researches in 2008 and 2012 also concern coffee to a low danger of type 2 diabetes, Alzheimer’s and Parkinson’s illness. And, it’s likely best not to begin drinking liters of java per day as these researches aren’t certain.

So you can’t make a connection between losing weight and decreasing your calory entry or doing more sport. Decreasing foods that increase your insulin grades, above all sweets and wrought carbohydrates, and stopping stable snacking are what truly make the gap.


The Obesity Code: Unlocking the Secrets of Weight Loss by Jason Fung Book Review


Being overweight is a common issue in the advanced world, and it’s rising. However, there’s an issue: years of myths have put us off with their demands that the answer is quick weight loss and preventing regime oils. Actually, obesity is about genetic problems connected to insulin grades. Oil isn’t the true guilty but the incorrect types of oil-replaced trans oil- and extremely wrought carbohydrates and sweets which improve insulin strength. Reduce those, and you’ll have less probability to be at danger of obesity and concerned health problems.


Episodic fasting might be good.

For decreasing your insulin grades and preventing insulin strength, fasting is an amazing method. Surely, you have to ask your medic when and how often you may fast, but we have some opinions to make you begin to. One alternative is to fast one day per week, maintaining a strategic distance from sustenance however keeping yourself all around hydrated with a fluid breakfast of water or tea, progressively hot drinks and a vegetable soup for lunch. At the dinner, you’ll need to take something soft – in a perfect world, some protein and rich greens. Don’t take carbohydrates or sweets. Back to your natural habit on the following day. Carry on for some time, and you’ll see you decrease your insulin grades.


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