The Obesity Code Cookbook. Jason Fung

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СКАЧАТЬ to any meal. The key is to strive for a higher proportion of natural

      unprocessed fats, including olive oil, butter, coconut oil, beef tallow, and

      leaf lard. Avoid highly processed vegetable oils, including nut and seed

      oils, which are high in inflammatory omega 6 fatty acids and may have

      detrimental health effects. Instead, stock up on a few of these flavorful

      favorites.

      Olive Oil

      The Mediterranean diet, widely acknowledged as a healthy diet, is high

      in oleic acid, one of the monounsaturated fats contained in olive oil.

      There are different methods of extracting olive oil, and these differences

      are reflected in the grading. To obtain the oil, ripe olive fruit is crushed

      into a paste and then cold pressed. Extra virgin olive oil is extracted

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      THE OBESITY CODE COOKBOOK

      using these mechanical means only and is certainly the best choice.

      Other grades of olive oil rely on chemical methods and/or high heat to

      extract the oil and neutralize bad tastes and should be avoided. Be aware

      that “pure olive oil” often denotes these refined oils. Olive oil contains

      large amounts of antioxidants, including polyphenols and oleocan-

      thal, which has anti-inflammatory properties. It is purported to reduce

      inflammation, lower cholesterol, decrease blood clotting, and reduce

      blood pressure. Together, these potential properties may reduce the over-

      all risk of cardiovascular disease, including heart attacks and strokes.

      nuts

      Prominent in the Mediterranean diet but long shunned for their high fat

      content, nuts are now recognized as offering significant health benefits.

      In addition to providing healthy fats, they are naturally high in fiber and

      low in carbohydrates. They may be enjoyed raw or simply toasted, but

      avoid those with added sugars, like honey-toasted nuts. Walnuts, in par-

      ticular, are high in omega 3 fatty acids, which may be beneficial for heart

      health. Nut milks without added sugars are also delicious.

      full-fat dairy prOduCts

      Milk, cream, yogurt, and cheese are delicious and can be enjoyed without

      concern about fattening effects. A review of twenty-nine randomized

      control trials showed neither a fat-gaining nor fat-reducing effect from

      their consumption. Full-fat dairy is associated with a 62 percent lower

      risk of type 2 diabetes. Choose whole-fat dairy products, and raw or

      organic if you prefer. All milks, including sheep’s and goat’s milks, are

      healthy.

      avOCadOs

      This fruit has been recently recognized as a very healthy and delicious

      addition to any diet. High in vitamins and particularly high in potassium,

      the avocado is unique among fruits for being very low in carbohydrates

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      introduction

      and high in the monounsaturated fat oleic acid. Furthermore, it is very

      high in both soluble and insoluble fiber.

      Step 5: Increase your consumption of fiber and vinegar

      Fiber can reduce the insulin-stimulating effects of carbohydrates, mak-

      ing it one of the main protective factors against obesity. The average

      North American diet falls far short of recommended daily intake lev-

      els, however, because fiber is often removed during processing. Natural

      whole foods such as fruits, berries, vegetables, whole grains, flax seeds,

      chia seeds, beans, nuts, oatmeal, and pumpkin seeds provide ample fiber.

      vinegar

      Used in many traditional foods, vinegar—in any of its many forms—may

      help reduce insulin spikes when eaten with high-carbohydrate foods.

      For example, vinegar added to sushi rice reduces its glycemic index by

      between 20 and 40 percent. Similarly, fish and chips are often eaten with

      malt vinegar, and bread is often dipped in oil and vinegar. Try mixing

      apple cider vinegar in some water for a very refreshing drink. Be careful

      to avoid vinegars with added sugars.

      What to eat to encourage weight loss:

      1. Fewer added sugars

      2. Fewer refined grains

      3. Moderate levels of protein

      4. More natural fats

      5. More fiber and vinegar

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      THE OBESITY CODE COOKBOOK

      When TO eaT

      The DIeT (What to Eat) addresses the first half of the problem, but

      remember that long-term weight loss is a two-factor process. Two major

      factors maintain our insulin at a high level. The first is the food we

      choose to eat: what we eat and how much of it is fattening. When we

      eat, insulin goes up and our body gets hormonal orders to store body fat.

      But the total insulin effect on the body is not simply determined by how

      high СКАЧАТЬ