I have been struggling with my body weight since I was 35, and I’mnow 60.
I know that not all listeners are familiar with the kilogram as unit ofmeasurement, but we can use the BMI (Body Mass Index) formula to discussthis. It should be somewhere between 22 and 25 and mine has been 33 fora long time. A very long time. No matter what I tried.

Yes, I tried some diets but they only work if you keep doing them. Soif something does not become normal or easy than at some inevitablepoint you will stop and gain weight again.
Yes, they talk about changing your life style but any change that is toodrastic is bound to fail in the end.

And then recently I read this book. This absolutely changed my lifeand that is why I am so motivated to tell you all about it.

Book obesity code, Jason Fung, a Canadian nephrologist (kidneyspecialist).
He is also a functional medicine advocate who promotes alow-carbohydrate high-fat diet and intermittent fasting. But we comeback to that later.

Not another diet hype. That is an industry on its own.
This is scientific stuff. With lots of links to research papers.
With large groups and thoroughly peer reviewed.

And this does not mean that this story is for everyone.
There exist other medical reasons why people gain weight.
But, assuming most people start out in life being healthy, then mostpeople gaining weight are not ill.
So, if you gain weight, consult your doctor first to rule out anymedical reasons.

Jason Fung noticed that practice didn't match with theory.

Everybody who is given insulin gains weight.
Even diabetes type 2 people.
There are even several scientific studies that proves this. Give peopleinsulin and they will gain weight.

So what if insulin is the culprit for gaining weight?
Insulin is a hormone. Its job is to send signals through the body.
Its use is to allow body cells to absorb nutrients in the bloodstream.

Every time you eat the insulin peaks and subsides normally threetimes a day.

Body process called gluconeogenesis. Making fat in the liver for oneday storage.

If you eat the body makes insulin. That is normal.
If you eat more, the body makes more insulin.
Body cells adjust to the higher level and become tone deaf to insulin:Insulin resistant.
This means next time the insulin level needs to be higher.
And higher levels of insulin mean you will gain weight.

If you eat sugar, it is so easy to break down that it goesimmediately into storage, e.g. body fat.

The thing is, wheat is chemically a long string of sugars. So thebody will break it down into sugar and send that too to storage.

And almost any food we buy these days contains sugar.
Except unprocessed foods like vegetables.

How to lose weight? Well, the body needs to access the fat instorage. So we need to extend not eating until the liver has run dry ofthe daily dose of liver fat.

This is very easy. Just extend the daily period that you do noteat.
When do you not eat? When you sleep. So, skip breakfast. The name saysit all, you are breaking your fast.

Drink some coffee (no sugar of course), or tea, or water and try tostart eating later in the day.

And another word for not eating is fasting. But it is a voluntaryfast!

So I tried this for one day. Skip breakfast and try to eat it atnoon. I mean, what could possibly go wrong, right? The next day I hadlost some weight. And it was sooo easy! I could say 300 grams but again,your mileage may vary or you have no clue what one gram is, let alone300. But that is not the point. The point is that I lost weight! And tome this has been super easy.

So the solution turns out to be:

• extend the time your insulin levels are low. 16, 24 or 36hours.
• eat as little sugar as possible.

Which brings me to food categories.

• carbohydrates. Sugars, wheat, flour
• proteins.
• fats. Oil, etc.
• vitamins and minerals
• fibers

Average digestion times of

• carbohydrates. 30 minutes. After which you will be hungry again
• proteins: 3-5 hours
• fats. Oil, etc. up to 40 hours
• vitamins and minerals. needed
• fibers. Leave the body

How has all this theory changed my life and diet?

• I try to start eating at noon, sometimes an hour earlier
• I eat as little carbohydrates as possible. Little to no bread,definitely no sugar, avoid artificial sweeteners
• my meal at noon is most of the times quark with some fruit forflavoring
• evening food:
  • Vegetables are good.
  • Some meat is good.
  • I try to avoid desserts
• No eating between meals (this will cause an extra insulin peak Iwant to avoid)

Since I started 2 month ago I have on average lost 4 kilograms. Itcould have been more but then there’s the occasional dinner with friendsand what is bad, but soo good, is unavoidable.

So, some other stuff that is good to know:

What’s that about exercising?

• Well, we humans, excel at walking and thus wearing out our prey. Sowalking is good. Everyday for half an hour is great.
• Doing an intensive workout for a minimum of 10 minutes per week isgood to keep our cardiovascular system and our brain up to speed
• Can you compensate cookies with sports. Well, every cookie wouldtake you about 2.5 hours of intensive sports, so no, you can notcompensate bad eating with sports.

What’s with the calories in are calories out? Studies have proventhat this is a false claim. It just doesn't work that way.

What about stress. Well, it turns out that stress leads to heightenedlevels of the hormones adrenaline and cortisol. And when cortisol rises,so too does the insulin levels in your body. So, this simply means thatstress will lead to weight gain.

Can I simply drink diet sodas. Well, bummer there, because althoughit diet sodas do not contain calories nor sugars, they will result in arise in your insulin level, so they are not good for loosing weight.

[The Diary Of A CEO with Steven Bartlett] The Fasting Doctor:“Fasting Cures Obesity!”, This Controversial New Drug Melts Fat, FastingFixes Hormones! Skip Breakfast!

https://podcasts.apple.com/gb/podcast/the-fasting-doctor-fasting-cures-obesity-this/id1291423644

Jason Fung YouTube channel, https://www.youtube.com/watch?v=8RuWp3s6Uxk

I hope you found this explanation helpful. Have a nice day.