The Obesity Code: Unlocking the Secrets of Weight Loss (Why Intermittent Fasting Is the Key to Controlling Your Weight): 1

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This item received a score of 3, indicating the reference offers moderate support for the claim. It may be more accurate to state that the Aviram study provides evidence that LDL oxidization is reduced along with a reduction in LDL uptake by a cell type called macrophages. The study did demonstrate that ten individuals with normal cholesterol levels had their LDL reduced after two weeks of a diet supplemented with olive oil. Reference 8 Reference Dr. Peter LePort, bariatric surgeon and medical director of MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center in California, said that generally speaking the theory behind the diet makes sense, but he’s unsure how practical it is. Some effects are still not well understood. For example, there is an increased risk of certain cancers with obesity. We don’t know why, but it exists. Statistically, obesity increases your risk of premature death from all causes. By the same token, studies show that you can significantly improve these risks by losing even a small amount of weight (5% to 10%). Metabolic changes According to the U.S. Centers for Disease Control and Prevention, 1 in 3 adults with obesity also has arthritis. Studies have shown that for every 5 kg in weight gain, your risk of knee arthritis increases by 36%. The good news is that, together with exercise, weight loss of 10% can significantly reduce arthritis-related pain and improve your quality of life. Indirect effects

Obesity is considered an energy-balance problem, one of eating too much or exercising too little. Since six-month-olds eat on demand and are often breastfed, it is impossible that they eat too much. Since six-month-olds do not walk, it is impossible that they exercise too little. Similarly, birth weight has increased by as much as half a pound (200 grams) over the last twenty-five years. The newborn cannot eat too much or exercise too little.” Criterion 2.1. Does the reference support the claim? Dr. Fung recommends intermittent fasting and a low-carbohydrate or ketogenic diet to help people lose weight and manage diabetes. Your metabolism is the process of converting calories into energy to fuel your body’s functions. When your body has more calories than it can use, it converts the extra calories into lipids and stores them in your adipose tissue (body fat). When you run out of tissue to store lipids in, the fat cells themselves become enlarged. Enlarged fat cells secrete hormones and other chemicals that produce an inflammatory response.

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The third claim received a score of 2 out of 4, indicating that it’s weakly supported by current evidence. TOC focuses on fasting studies from the 1960s that are interesting but use less rigorous designs and present data from only a few selected patients. We don’t have to rely on these studies because there have been many higher-quality modern scientific studies (randomized controlled trials) on intermittent fasting, and these have been collected into several meta – analyses (studies of studies). Some of these trials were published before TOC, others after. They generally show that intermittent fasting causes about as much weight loss as standard calorie restriction. Intermittent fasting is a legitimate way to control calorie intake and promote weight loss, but it does not appear to be superior to other approaches. TOC does not cite compelling evidence that it’s effective in the long term, and we are not aware that such evidence exists. I read this a month ago and gradually built up my fasting regime: 12 hours, then 24, then 36. This week, I've gone 4 days without any problems at all. I make the broth, I take vitamins, I drink lots of water and tea. But I break the rules a bit too. I drink a lot of milky coffee (instead of coffee with cream which makes me retch after drinking that too often on the keto diet) and I still treat myself to a low alcohol beer or two at night.You may have experienced a bias that obesity is a personal choice or a moral failure. If you’re seeking medical advice for obesity, chances are you’ve already tried to manage it several times on your own. Moderate your protein intake (in practice, TOC recommends a high protein intake of 20-30 percent of calories). Fatty liver disease. Excess fats circulating in your blood make their way to your liver, which is responsible for filtering your blood. When your liver begins storing excess fat, it can lead to chronic liver inflammation (hepatitis) and long-term liver damage ( cirrhosis). However, to say that increased caloric intake did not account for the weight gain is unsupported by the case study. Calorie intake was not measured and only briefly mentioned: the authors noted that when the woman would suffer these bouts of low blood sugar, the symptoms were relieved by food or juice. Very low blood sugar is known to promote hunger and weight gain, most commonly in people who inject too much insulin. This would suggest that caloric intake could have played a role. Furthermore, although clinically low blood sugar levels (hypoglycemia) can certainly cause hunger and weight gain, this is uncommon in the general population and so the relevance of this situation to common obesity is questionable. Moreover, case studies are considered among the weakest forms of evidence available.

Many traditional societies have eaten carbohydrate-based diets without suffering from rampant obesity. In the 1970s, before the obesity epidemic, the Irish were loving their potatoes. The Asians were loving their white rice. The French were loving their bread. One trial, published in 2016, did involve daylong zero-calorie fasts three days per week in adults with obesity, again using continuous calorie restriction as a comparison. This is within the range of intermittent fasting protocols that TOC recommends. Over eight weeks, both groups lost about the same amount of weight (7.1 vs. 8.2 kg) and body fat (3.7 vs. 3.7 kg). There was no significant difference in metabolic rate between groups. The researchers also followed the volunteers for 24 weeks after the diets were complete, and found that there may have been modest differences in fat regain between groups that were either significant or non-significant depending on how they measured body fat (percent fat mass vs. total fat mass). Overall, this study offers little evidence that intermittent fasting is a superior weight loss method vs. continuous calorie restriction. It is important to note that the randomized controlled trials investigating intermittent fasting on outcomes like weight loss and fasting insulin are limited. The most recent meta-analysis on the topic included eleven trials, all 8-24 weeks long, with a handful of other trials completed since then. When TOC was published in 2016 the range of trials was narrower, but sufficient to indicate that intermittent fasting is probably not a superior weight loss method. According to one systematic review published around the same time as TOC, eight trials met the authors’ criteria, with most lasting 5-12 weeks and one lasting one year. We conclude that the claim is moderately overstated, because while the evidence does suggest that intermittent fasting can be beneficial, it does not indicate that it is a superior method for long-term weight loss, as TOC suggests. Overall (average) score for claim 3 This item received a score of 2, indicating that the claim is weakly supported by current evidence. Aguirre said that though fasting for a few days probably won’t hurt healthy individuals as long as they don’t get dehydrated, fasting for more than a month isn’t good. She doesn’t recommend fasting at all for pregnant or nursing women, children, and those with diabetes should be very careful.Ultimately, any successful weight loss diet will involve calorie restriction. In fact, popular weight loss diets are simply different ways to achieve a calorie deficit. It is the same reason why weight loss surgery is effective at promoting weight loss. Intermittent fasting is a valid way to achieve a calorie deficit and promote weight loss, but it does not appear to stand out vs. other approaches. Criterion 1.2. Are the references cited in the book to support the claim convincing? Unfortunately, The Obesity Code doesn’t give a lot of information about what food a person should eat during the intermittent-fasting schedule. It focuses more on the consumption of clear liquids and the avoidance of food altogether. Scherger, Joseph E. (2019). "The Diabetes Code". Fam Med. 51 (3): 286–287. doi: 10.22454/FamMed.2019.998853. S2CID 76663782. Nevertheless, these findings don’t rule out the possibility that reducing calorie intake is simply unsustainable. This isn’t quite what we think TOC is claiming (based on the quotes above), but one could argue that while calorie restriction does cause weight loss, most people can’t maintain it so it’s not effective in real life. This is a version of the argument that we believe has some validity. Reducing calorie intake does cause weight loss, and that weight loss can persist for several years if people receive intensive support, as demonstrated by the large, 2.8-year Diabetes Prevention Program trial. Participants in the lifestyle intervention group lost an average of 12.3 pounds through a combination of calorie restriction and exercise (importantly, the intervention also reduced their risk of developing diabetes by 58 percent). The Obesity Code is a book written by Dr. Jason Fung, MD. It describes a diet program targeted at those who have a hard time losing weight, even when they follow a regular diet and exercise program.

Life in the Fasting Lane: How to Make Intermittent Fasting a Lifestyle—and Reap the Benefits of Weight Loss and Better Health Insulin levels are almost 20 percent higher in obese subjects, and these elevated levels are strongly correlated to important indices such as waist circumference and waist/hip ratio. Does high insulin cause obesity? 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.The Cleveland Clinic says that when the body stops expecting food regularly, it may adapt to use the fat that a person already has and the sugar that it receives when someone does eat more efficiently. Big companies make money by selling you profitable food. It doesn’t matter whether it is healthy or not. These received an overall score of 1.2 out of 4, indicating that they are poorly supported as a whole.