Читать книгу The Obesity Code Cookbook - Jason Fung - Страница 34
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introduction
skip the snaCks
The “healthy” snack is one of the greatest weight-loss deceptions. As
recently as the 1970s, most people still ate just three meals per day. By
the 2000s, the “grazing is healthy” mantra had taken hold and the
average American was eating five or six times per day. Even more unbe-
lievable is that somehow we were hoodwinked into believing this was
good for us! Nutritional authorities urged us to eat, eat, eat to lose
weight! It sounds pretty stupid because it is pretty stupid. Constant stim-
ulation of insulin eventually leads to insulin resistance.
Are snacks necessary? No. When you find yourself reaching for a snack,
ask yourself this question: Are you really hungry, or just bored? Keep
snacks completely out of sight. If you have a snack habit, replace that
habit with one that is less destructive to your health. Perhaps a cup of
green tea in the afternoon should be your new habit. There’s a simple
answer to the question of what to eat at snack time: Nothing. Don’t eat
snacks. Period. Simplify your life.
Step 2: Fast intermittently
One crucial aspect of fasting that differentiates it from other diets is its
intermittent nature. Diets fail because of their constancy. The defining
characteristic of life on Earth is homeostasis. In other words, any con-
stant stimulus will eventually be met with an adaptation that resists
the change. Persistent exposure to decreased calories results in adapta-
tion (resistance): the body eventually responds by reducing total energy
expenditure, leading to a plateau in weight loss and eventually to weight
regain.
By contrast, intermittent fasting constantly shakes up our hormone
production. Our diets must be intermittent, not steady. Food is a celebra-
tion of life. Every culture in the world celebrates with large feasts.
That’s normal, and it’s good. Should you eat lots of food on your birth-
day? Absolutely. Should you eat lots of food at a wedding? Absolutely.
