(PDF) [Fat Chance] ´ Robert H. Lustig
Devoid of fresh whole food choices and the conomic means to afford them This book is important in that it informs and arms us with the knowledge of how and why our biochemistry works the way it does and that of the continually merging picture nutritional science is bringing into clearer and clearer focus With understanding of the principles long term changes can result The science is clear our diets need to be overwhelmingly based on real unprocessed whole foods that includes both high uality proteins and lots of insoluble fiber that comes along with the sugars in those whole foods not added sugars to limit the absorption of the toxin fructose into the body This along with moderate lifestyle changes to get us physically active are the antidote to much of metabolic disease Economic means and real available food choices are also necessary and these go beyond personal choice for may specially the children of the poor Dr Lustig rightly argues that metabolic syndrome is a national and global public health Empire of the Saviours (Chronicles of a Cosmic Warlord, epidemic that will never get turned around with out political will leadership and public policy changes If you are a skeptic as I was read this book I believe Dr Lustig will convince you and you ll be glad he did It s that important This was a great book about the hormonal chains andffects of Ex On The Beach eating andxplains it in ways that are both thorough and accessible Some of the information I had read before in my obsessive reading about fatweight loss but here it was put together in a systematic way to make sense of what your body is doing with what you put into it Because I m a social scientist I got a bit bogged down in the last section about social policy because his understanding of large social policies and politics is simplistic yet I agree with his overall critiue of the food industry and governmental policies on nutritionFor me the real ye openers were the chapter about stress and cortisol and its connection to obesity and metaboli This book is a must read for anyone concerned about his or her health Lustig knew he d take knife and arrow attacks that s why he walked into this battle against processed food wearing an armor of xcellent research and Death in Mumbai experience If this book doesn t change your habits then you re head isn t hooked up right I came to this book through a recommendation by Mike of Six Pack Shortcuts on YouTube I haven taten sugar for a very long time now I don t do carbs so it s Baccarat : La lgende du cristal easier for me to avoid most of the places where sugar can be found Bu This is getting 5 stars not because it I loved it so much some of it was a bit of a chore But it s one of those books that you wishveryone would read or that it was on the school curriculum as the content is so important I don t hold much truck with news headlines that say this food or that food is bad for you or good for you and then next week it s bad for you again I prefer to get my facts from scientific books like this based around the life work and knowledge of a whole careerHere are some facts that I have learned from this book Fruit is good for you But only as nature intended Peel an orange O Colégio de Todos os Segredos eat it great Butven juicing it changes the health benefits You re just drinking sugar water and it s not much better than a can of coke Even smoothies shred the fibre too much Natural Juice has 58 teaspoons of sugar per cup Soda has 54 Real food doesn t have or need a Nutrition Facts label The labels you read the garbage you re buying Stepping on a scale measures 4 types of weight 1 bone 2Muscle 3Subcutaneous fat big ass fat thighs tc and 4 Visceral fat Subcutaneous fat isn t bad for your health but Visceral fat is this is fat around your belly and inside your organs That s the fat you need to lose If your focus is on health rather then vanity Obese people should not be judged They re not lazy overeaters Although some may be that s a grossly incorrect generalization There is a vast range of health issues that makes it impossible for them to lose weight And a vast range of societal problems that could have got them there in the first place The single best thing you can do to keep healthy is cardiovascular workouts Running cycling swimming tc Note I m talking about health well being not looking good Sugar is a poison It s not the type of poison that will kill you straight away It s worse than that It will slowly at away at your health and ultimately decrease your life span The only guarantee you can have of ating foods that are not sugared is anything with a label real food Meat fruit veg Water Music etc A calorie is NOT a calorie This is a highly propogated myth Some calories are not burned off asasily as others The type of caloric intake varies greatly All successful diets share three precepts low sugar high fiber and fat and carbohydrate together in the presence of an offsetting amount of fibre Anything after that is window dressing First step in Revived eliminating your sugar consumption is to startliminating all sugared beverages We were designed to Student Research Projects in Calculus eat our calories not drink them Make dessert a once weekly treat at the weekends For you and your kidsI ve had a life of sugar over consumption And I ve also mostly had a sedentary life with little sports activity And have always been lucky to have a metabolism that resulted in me never really getting fat But I m starting to almost consider that a bad thing because I m pretty sure that abuse has manifested itself in many other ways Constant stomach aches Major fatigue issuestc tc I ve a long list of symptoms Maybe if I got fat I would have cut down on sugar intake a lot sooner and I might be healthier now Having said that I ve vastly cut out sugar recently and started xercising and I m definitely noticing health benefits And this book really drove all that home If I could go back in time and warn my younger self about one drug to watch out for it wouldn t be tobacco alcohol class A drugs or recreational drugs It d be sugar It s the one addictive and slowly damaging drug that no one seriously talks to you about Hopefully that will start to change. Hunger reward and stress; and societal strategies to improve the health of the next generation Compelling controversial and completely based in science Fat Chance debunks the widely held notion to prove “a calorie is NOT a calorie” and takes that science to its logical conclusion to improve health worldwide.
The Love for Imperfect Things enemy is insulin resistance Causes liver disease diabetes other metabolic diseaseExerciseAvoid sugar Avoid processed food anything nonperishableGet your plant based foods in fresh intact form nutrientsncased in a protective sheath of fiber Slows absorption reduces overeating protects liver from rush of nutrients Fresh intact fruits vegetables nuts intact whole grains If the fiber has been polished out or juiced or frozen it can t do its jobEvery page of the first half of the book drips with revulsion for fat peopleAuthor admits medical doctors are one trick ponies take a pill and there s no pill Doctors can do nothingAuthor comes close to acknowledging that doctors advice A Heart of Stone eat less go on a diet starve yourself to lose weight is actively harmfulnergy Taking Instruction (Taboo, expenditure falls to match reduced intake Book doesn t say this but what s striking about very fat people is how very still they are They got this way by being very diligent a Annoyingly verbose with far too many rhetorical uestions and it sxclusively US centric however it is also chock full of very helpful information A good Language and Linguistics editor could have halved the length without compromising the message or the scientificxplanations however I still recommend this book to veryoneFat Chance The Hidden Truth About Sugar Obesity and Disease contains important nutritional information that is not being given the prominence it deserves by many policy makers and health professionals and certainly not by the food industry My assessment is that the food industry is where the tobacco industry was around fifty years ago Those that are selling processed foods most of which have added sugar know their addictive products are indirectly increasing their customer s risk of all the major life threatening diseases but due to their high profits will do nothing unless compelled by legislation Consumers are on their own This book xplains why obesity has become such an issue in most developed countries The reasons are too wide and varied to summarise here however by far and away the biggest culprit is added sugar particularly in the form of fructoseRobert H Lustig s key message is that a healthy diet is high fibre and low sugar Low sugar means you should avoid processed foods fast foods and soft drinks and prioritise real unprocessed whole foods including high uality proteins Increasing physical activity will further maximise your health and well being That s my distillation of what I took to be the key message There is a lot useful and interesting information in the wide ranging interesting and important book I am giving this book a high rating with mixed feelings On the one hand I was really interested in the information and his Love Is a Fairy Tale explanations of the science seem solid and at a good level of detail Fundamentally I found it compelling and convincingnough that I am making some changes in my Promise at Dawn eating habits based on it So that s pretty good But several things about the way this was written annoyed me The major problem In some places he is very clear and specific that being overweight is one thing and metabolic syndrome the cluster of diseases that are correlated with overweight is somethinglse He ven gives specific numbers 20% of morbidly obese individuals are metabolically healthy 40% of normal weight individuals have metabolic syndrome OK that makes sense and fits with the information I have from other sources such as Health at Every Size However having stated that and given the numbers he then goes right back to talking about obesity as a disease the obesity pidemic Bangkok Wakes to Rain etc How can you teach people about the distinction if you keep using the words interchangeably Minor issues He startsvery section with an anecdote about an obese child from his practice On the one hand it certainly catches your attention But it felt overly sensationalist to me When it comes to the section where he gives advice on diet some of the recommendations are clearly based on the science he The Right Sort of Man (Sparks Bainbridge Mystery explainedarlier but other bits are not really Darkmere explained For instance I would have liked to know the science behind the recommendation not toat after dinner Just stating that it has something to do with one of the hormones previously referenced is not sufficiently convincing Overall If you drink sugared soda or juice this book is likely to convince you to stop or at least cut back substantially Similarly if you are a couch potato or at a lot of fast food he gives some compelling reasons to change your ways But if you happen like myself to be a healthy fat person who already has fairly reasonable ating and Den of Shadows (Gamblers Den exercise habits at best this may make you rethink a few details in my case I m going to try to get out of the habit ofating sugar sweetened yogurt and cut back on some of my previously habitual breakfast cereals but it won t necessarily be life changing Nevertheless I am glad to have read it This book presents very compelling arguments for avoiding sugar and processed foods It focuses a lot on obesity but you don t have to be obese or overweight to benefit from this book because so much of what is in here is about overall health not weight I picked this book up because I saw this author featured on the documentary Fed Up and have been working on liminating sugar and processed foods from my diet to increase my health rather than as a result of wanting to lose weight SPOILERSI completely agree that the calories incalories out nergy balance message is WRONG and that not all calories are created The Eric Carle Gift Set eually These are truths in my opinion and I appreciated how well hexplained these concepts My reasoning for giving the book 4 stars instead of 5 it does include a list of greenyellowred foods I didn t paste below as it was too much to type but doesn t really guide you in how to make that work or tell you how to balance your food properly It basically says that if you do it right you can follow South Beach vegan vegetarian or the Mediterranean diet but doesn t really tell you what that means at least not to my satisfaction Also I think the author really missed. Robert Lustig’s 90 minute YouTube video Sugar The Bitter Truth has been viewed than two million times Now in this much anticipated book he documents the science and the politics that has led to the pandemic of chronic disease over the last 30 yearsIn the late 1970s when the government mandated we get the fat.
The boat on his recommendations for Huguenot Prophecy and Clandestine Worship in the Eighteenth Century exercise basically he says just do some but it doesn t matter what kind you do because the point ofxercise in his view is to boost metabolism and thermic value and heart health and doesn t seem to recognize that the type of Fashion Design Course exercise you do does affect your metabolism I think the part at thend about the politics is important but I had to stop reading because it just makes me mad Synopsis from my notesHigh fat and high sugar foods are addictive because they cause the brain to release dopamine However Aeralis (The Frost Chronicles, eat too much and your body gets used to them and you need greater levels to feel satisfied The appropriate amount of leptin willxtinguish the desire to Alternatives Chapter 2 (The Chronos Files; The Shattered Saga eat but again if you flood with insulin the brain doesn t get message to stopatingThe goal is to get insulin down Cincinnati and Other Plays excess insulin tells liver to storenergy as fat and also blocks leptin signals so you overeat The low Gi diet works best in those subjects whose pancreases released the most insulin The low carb diet works best in the subjects with the most insulin resistance Get your insulin profile Waist circumference is helpful than BMI in gauging health Fructose alcohol and trans fats are the bane of our xistence and should be avoided as much as possibleVarious names of sugar contains fructose Agave nectar Barbados sugar Barley malt Beet sugar Blackstrap molasses Brown sugar Buttered syrup Cane juice crystals Cane sugar Caramel Carob syrup Castor sugar Confectioner s sugar Corn syrup Corn syrup solids Crystalline fructose Date sugar Demerara sugar Dextran Dextrose Diastatic malt Diastase Ethyl maltol Evaporated cane juice Florida crystals Fructose Fruit juice Fruit juice concentrate Galactose Glucose Glucose solids Golden sugar Golden syrup Grape sugar High fructose corn syrup Honey Icing sugar Invert sugar Lactose Malt syrup Maltodextrin Maltose Maple syrup Molasses Muscovado sugar Organic raw sugar Panocha Raw sugar Refiner s syrup Rice syrup Sorghum syrup Sucrose Sugar Treacle Turbinado sugar Yellow sugarNaturally occurring fructose comes from sugar cane fruit some vegetables and honey Fruit and vegetables are the ones with fiber Fruit has fructose but its ffects are mitigated when I Like You the Best eaten in its solid form because of the fiber In other wordsat don t drink your fruitOn packaged food AVOID But if using If the words partially hydrogenated aka trans fat appear anywhere don t The collectors encyclopedia of antique marbles eat it If its a solid food it should have 3 grams of fiber or per serving If any form of sugar is one of the first three ingredients it s dessert not food Limit dessert to a treat ie once or twice per weekEat protein with breakfastSleep 7 9 hours per night Not gettingnough sleep is correlated with being overweight and obesity To that The Philosophy of Giambattista Vico end stopating 3 4 hours before you go to sleep so your body can metabolize the food you ve atenExercise to reduce cortisol stress hormone and promote metabolism Keeping stress down is a major factor in reducing weight and improving health Okay I m convinced sugar is the devil incarnate Now that I ve gone off gluten with some success looks like I ll have to add sugar to the list of dible things to avoid Which isn t much of a stretch considering sugar adds no value to one s daily diet and can provoke a host of major illnesses Lustig makes a strong case for sugar being the culprit in the American society s march toward obesity and the fact that sugar is Punishment Of The Cheating Wife extremely hard to resistspecially for children means this is one issue which is not going away any time soon While I ve been reading about the dangers of too much sugar for years it is sobering to realize that American supermarkets are becoming repositories for processed foods most if not all containing sugar as well as salt and fat added to increase their addictive ualities Eating natural foods is so much More Punishment For His Cheating Wife easier in Europe since the supermarket shelves here are not stocked with majority processed foods and the advertisements for such foods are not nearly as prevalent An interesting book for those trying to figure out what toat for health I watched Dr Lustig s now famous lecture last year Sugar The Bitter Truth find it on YouTube and just finished his book Fat Chance Beating the Odds Against Sugar Read it and you will come to understand why he says a calorie is not a calorie and not all calories are Decision eual Learn how we metabolize our food when weat real food and what makes things go wrong in that process when we The View from Alameda Island eat processed foods stripped of much or their nutritional content and fiber that are replaced with sugars and other additives to make them taste so good that we buy andat and Understand what this does to our biochemistry and how it short circuits not one but two pathways to the brain that normally tell us we ve had When Fox Is a Thousand enough Ultimately this overrules the will driving disorderedating behaviors no matter how hard we try to resist Dr Lustig shows how overdosing on sugar in any form as nearly all Americans and much of the rest of the World now does on a daily and 100 Innovations of the Industrial Revolution ever increasing bases is toxic reeking havoc on the body and is manifested inver growing rates of metabolic diseases that are killing huge numbers of people and driving billions of dollars into healthcare costs we all bare This is a book for all who are concerned about the food supply nutrition the Taken The Anthology ever growingpidemic of metabolic diseases diabetes heart diseases hypertension tc and the toll these are taking on the health of too many including the pidemic of obesity rates in 6 month old babies and the associated costs to society There are solutions but in Dr Lustig s view they need to be pushed for demanded by all of us in order to overcome the political and big business forces against them I believe Dr Lustig underestimates or at least understates the power of the will in The Second Sister effecting long term personal changes in what people choose toat for those who have true choices available and possess the Perfect Match (Girl Talk, economic means to implement them But this clearly leaves many people outspecially those Curzon effectively addicted whose foodnvironments are. Out of our food the food industry responded by pouring sugar in The result has been a perfect storm disastrously altering our biochemistry and driving our ating habits out of our controlTo help us lose weight and recover our health Lustig presents personal strategies to readjust the key hormones that regulate.
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(PDF) Fat Chance ´ Robert H. Lustig
Robert H Lustig MD is an internationally renowned pediatric endocrinologist who has spent the past sixteen yers treating childhood obesity and studying the effects of sugar on the central nervous system metabolism and disease He is the director of the Weight Assessment for Teen and Child Health Program at UCSF Benioff Children's Hospital; a member of the UCSF Center for Obesity Assessment