This is the best book of its kind on the market, and the only one you need to read if you want to understand how you can lose weight safely and naturally, reverse a number of metabolic conditions without drugs, and improve your overall health.
There are a lot of excellent books on the toxicity of sugar, refined carbohydrates and processed foods, as well as books that explain the role of insulin in a variety of metabolic disorders. I have been reading and enjoying lots of them recently. But none of the others offer the simplest and most obvious solution to our exploding epidemics of obesity, diabetes, metabolic syndrome and related conditions. The solution is as old as the human race itself: intermittent fasting.
This is something I did instinctively years ago. Dr. Fung's combination of solid science and plain old-fashioned common sense confirms the wisdom of what I instinctively did for many years: eating very sparingly, sometimes only once a day or not at all if I wasn't hungry. At 5'8", I maintained a healthy weight of 125 pounds for many years this way, and my doctors all encouraged me to keep doing whatever I was doing to maintain this weight. It was everyone else who steered me in the wrong direction. (More on that in a moment.) I had plenty of energy, felt wonderful and looked great. I wasn't skinny by any means. I had enough subcutaneous fat to lend some roundness to my silhouette and keep all my systems functioning normally. I just didn't have any visceral fat in my belly or internal organs.
Fast-forward a few decades, and the picture changes dramatically. Within the past 10 years, I have gained 65 POUNDS, much of it in the form of the deadly visceral fat that gathers around the waistline and internal organs. I can remember the exact point in time a few years ago when I could actually FEEL the fat building up in my stomach. I felt constantly congested, bloated and uncomfortable. Yet I was also constantly hungry.
More significantly, routine tests have begun to show some alarming signs. In particular, my formerly low "bad" cholesterol is now alarmingly high -- high enough to prompt one doctor to threaten me with statin drugs. (I changed doctors. Statins are crazy dangerous.)
What happened to make such a dramatic change? Simple. I live in America. I could probably end my explanation right there, but let me explain what living in America means for metabolic health. We have all been fed the idea (pardon my pun) that we MUST eat at least three meals a day. Some so-called "experts" even insist that we need to eat as many as six meals a day. Just let that sink in. Six. Meals. A. Day. That's supposed to help us LOSE weight?
I was constantly being judged by those closest to me for my eating style, as well as for my weight, which they insisted was "too skinny." Friends, family members and others frequently accused me of being anorexic, told me that I was setting a bad example for my daughters, that "no one can eat like that." And because I loved them and believed they had my best interests at heart, I trusted them against my own better judgment.
After some 30 years of eating the "normal" American way, I now have ample proof in my own ample proportions that the American way of eating is the one that's crazy, and that my way was right all along -- especially since many of my biggest critics have since died prematurely because of the very eating habits they insisted I adopt.
One significant truth that Dr. Fung's book adds to my own innate pattern is to make sure to stay hydrated. In my younger days, I must confess, I was pretty careless about drinking enough water, and sometimes I used to get very dehydrated. That would then lead to headaches and fatigue which, of course, merely added weight (another pun) to the arguments from others that I wasn't eating enough. By making sure I drink plenty of water and bone broth on fasting days, I feel terrific when I'm fasting -- actually much better than on days when I am not fasting.
One suggestion for those of you who choose to follow Dr. Fung's very simple, customizable, doable intermittent fasting program: Don't tell anyone else what you're doing -- not even your health-care providers, if they are the sort who believe they know more about your own body than you do. If you do tell other people that you are following the intermittent fasting plan, be prepared to be judged, attacked, criticized and told you're crazy. Close your ears and trust your gut. Your own body will tell you everything you need to know about what is best for you. Then, just make sure you have your critical markers routinely tested and monitored: blood pressure, blood glucose, insulin resistance, cholesterol levels, etc. And find out exactly what each of those numbers means. Those will give you a clear picture of what is happening with your health.
I am now entering my fourth day of reintroducing my old eating pattern of intermittent fasting, and I have already lost six pounds. I've chosen to follow the every-other-day pattern, just because it's really easy. I eat one day, fast the next. And to be honest, my fasting days haven't been pure fasts. I've nibbled on a few things here and there on those days. My eating pattern on non-fasting days has changed as well: I've gone back to eating only when I'm actually hungry, and it's much easier to stay away from sugar and processed foods, since they just don't taste good and aren't satisfying. What I've discovered is that I will lose maybe two or three pounds on fasting days and gain back one on the following day when I eat. Still, the overall trajectory on my scale is clearly downward, which is already a complete reversal of the trajectory I have been on for the past several decades. And, I feel terrific: I have tons of energy, and I've lost that awful congested feeling in my belly. The point is to pick the pattern that's most realistic for you, and then adjust it and tweak it to make it work for you.
(I think maybe those of us who are following Dr. Fung's suggestions need to form a support group to help strengthen ourselves against the inevitable attacks and criticisms we are likely to encounter. Anyone with me on this?)
Bottom line: This book, and your own best instincts, are really all you need to improve your health. Good luck, and enjoy your new life bursting with health and energy!
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Popular Highlights in this book
When we talk about fasting to break insulin resistance and lose weight, we are talking about intermittent fasts of twenty-four to thirty-six hours.Highlighted by 12,032 Kindle readers- THERE ARE FIVE basic steps in weight loss: Reduce your consumption of added sugars. Reduced your consumption of refined grains. Moderate your protein intake. Increase your consumption of natural fats. Increase your consumption of fiber and vinegar.Highlighted by 11,966 Kindle readers
- Natural, unprocessed fats include olive oil, butter, coconut oil, beef tallow and leaf lard.Highlighted by 10,287 Kindle readers
- Dark chocolate with more than 70 percent cacao, in moderation, is a surprisingly healthy treat.Highlighted by 8,935 Kindle readers
- Seventy percent of your tendency to gain weight is determined by your parentage. Obesity is overwhelmingly inherited.Highlighted by 8,746 Kindle readers
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Immediate Results - my doctor won't see me now
I have so much to say that I don't know where to begin.I am new and just started the fasting. I saw improved results almost immediately. I am taking two shots a day-- victoza and lantus. I hate both of them. I will admit I have not been a great patient with the meds -- metformin not a problem but the shots are. Along came Dr. Fung's book.In two weeks, I noticed results immediately. I had not seen my endocrinologist in 6 months. (They are hard to find where I live and I had to cancel one appt. and it took 3 more months to get another.) I was thrilled to start Dr. Fung's Intermittent fasting and thought my specialist would have to agree. She didn't. In fact, she discharged me from her care yesterday. In spite of the good results and cutting my insulin in half over the last two weeks, she wrote a discharge letter to my primary care doctor stating that I am non compliant. She even quoted me in the letter, when I told her about the fasting idea/concept. I had printed off several copies of interviews with Dr. Fung. She didn't look at them. She will no longer treat me. Why? Because I mentioned IF therapy. Prior to starting with the fasting my numbers were in the 300s with no medication. I started the fasting and am using half of my meds, and I so pleased about that. I just thought she would share my enthusiasm. Instead, all I got was the " I follow the guidelines of the ADA".I am just so frustrated - Her last words were "Lantus is your friend. Do not make it your enemy". I explained that I cannot lose weight on it and that I dislike the 2 shots a day I am taking and that it is keeping me fat. She didn't want to hear it. So in closing, I will have to go about this on my own and manage my diabetes through the book and without her help. We live in an area where there are so few specialists for diabetes and it takes a long long time to get an appt. Now she has written me off as if I am a bad patient not following orders. I feel like Elaine on Seinfeld- remember that one? The doctors all wrote each other notes about her bad behaviour.Wish I could be treated by Dr. Fung. Any advice?
