Weight Loss Solution (Step by step) | Jason Fung

hi everybody i'm dr jason fung today what we're going to go over is the five steps to losing weight taken from my book the obesity code so let's get right to it [Music] so why are there five steps to losing weight uh the answer to this is that obesity and weight gain is really a multifactorial disease that is lots of different factors play in to gaining weight so therefore you have to address all of those factors just like there's no single cause of weight gain there's no single cause of other diseases either like heart disease

so in heart disease for example smoking exercise age your sex those are all important and play a role same for weight gain step one to losing weight reduce added sugars so added sugars is different from the natural sugars that you find in foods by several different ways one is that you can't artificially increase the amount of sugar so if you eat a bowl of cherries there is sugar in them but you can't keep making them sweeter and sweeter as opposed to say sugary cereal where you can just keep adding sugar and it will get sweeter

and sweeter and the problem is that a lot of times that sugar is hidden from us if you read the food labels you'll find many different names by which sugar comes under so some people will say sucrose glucose fructose invert sugar hydrolyzed starch corn sweetener high fructose corn syrup all of those are synonyms for basic sugar and the reason they do that is so that when you read the label you don't realize quite how much sugar is contained in those foods the main foods you want to avoid are fairly logical so things like sweets and

candies and chocolates and cakes and pies and donuts but also in things like jams and jellies sometimes in things like peanut butter there are certain peanut butters that add sugar to it sauces are also very high in sugar so spaghetti sauces ketchup barbecue sauces sweet and sour sauces they can have a lot of sugar and you may not realize it snacks and desserts obviously are going to be very high in sugar most of the time so those entire sort of times to eat are ones that you want to limit if you're trying to lose weight

now there's nothing really wrong with breakfast however it's the meal where we're often rushing to get to school rushing to get to work so we wind up grabbing something that is highly refined and highly processed and that often needs added sugars so think of things such as sugary cereals muffins danishes fruit flavored yogurts instant oatmeal with flavoring granola bars fruit juices all of those things are one highly prepared highly refined highly processed but typically add a lot of sugar to the diet other things such as steel cut oats for example or eggs those are more

traditional breakfast foods and they typically are much lower in sugar if you don't add any yourself so those might be good choices or the alternative would be to skip it completely which is always an option other than the foods the other big sort of danger area for added sugars is drinks so stop drinking your sugar so again things think of things such as juices sodas but also things that you might not think about iced teas iced coffees smoothies shakes mixed drinks so you mix it with alcohol but nowadays they often mix it with a lot

of sugary syrups and so on to give it extra flavor the best things to go with of course is water teas are great but again look for the extra sugar coffee is also good but be careful of the extra sugar but what about the sweeteners so it sounds like a great idea to replace sugar with one of the non-caloric sweeteners of which there are many and while it seems logical unfortunately the clinical experience is that these sweeteners don't do a lot in terms of weight loss if they did then we really wouldn't be having an

obesity epidemic we'd simply replace all our sugar with fake sugar we'd be able to cut hundreds of calories out of our diet and that's it there'd be no obesity epidemic but of course that didn't happen they may in fact make you feel like you're taking sweetness and make you crave it make you want the sweet things so it may also increase your insulin levels and perhaps may increase your hunger levels by stimulating your appetite because of the sweetness contained in these chemicals it's unclear why it doesn't work as well as it should but the bottom

line is that the artificial sweeteners are not really much better than the regular sweeteners so try to cut them out entirely step number two reduce refined grains what we're talking about here is predominantly the things such as white flour but also white potatoes and white rice the problem with a lot of these grains is that they are highly processed and highly refined so in order to make flour what they have to do is reduce a lot of the other constituents that you would normally get so they take out the protein they take out the fat

they take out like the most of the bulk from going from wheat to flour and what you're left with is very very purified carbohydrate but more than that as they grind it into flour which is a very very fine dust it increases the speed of absorption so therefore you get this really quick rise in your blood glucose and and that may cause a problem because your insulin levels may rise and fall very quickly it may stimulate to eat other things so the things made with white flour for example cakes and cookies muffins donuts but also

a lot of bread those are things that you may want to reduce and i think that most people have recognized that people can become very addicted to these sort of foods and may find it very hard to stop eating these foods step 3 eat moderate protein protein is really important to help rebuild your body your body needs protein so there are certain amino acids which are the breakdown products of protein that we need if we don't get it we're not going to be healthy so it's very important that we get enough protein protein also increases

the satiety that is when you eat foods that are high in protein you tend to feel more full just like if you were to eat eggs and bacon in the morning versus a slice of toast and jam the difference is all that protein and all that fat is going to make you feel full for longer so protein is very important but it's hard to get too much protein because it's hard to eat on its own along the same lines make sure that you are not afraid of eating natural fats so for years we told people

to avoid eating dietary fat because it was going to cause heart disease over the last 30 40 years turns out that advice probably wasn't entirely true by the 2010s a lot of people were starting to realize that a lot of natural fats can be very healthy for you so the term healthy fats became reintroduced so things like nuts and avocados and olive oil and fatty fish we recognize that these are very healthy foods for you full fat dairy for example may also be quite important to make us feel full so that when we eat we're

not hungry 20 minutes later step four eat natural unprocessed food so you want to eat food as close as to what it appears in nature things that come in a box or things that are packaged or things that need a nutrition label for example are probably better avoided instead try to eat foods that you could recognize so meat seafood vegetables those kind of things are the way they appear in nature nuts for example whereas you don't see a package of granola bars growing on a tree and the reason for this is that a lot of

the foods that we evolve to eat we have natural ways to deal with them so we know how much we should eat and when we should stop eating so there are signals that when we eat certain foods will tell us to stop eating those foods however for a lot of the processed foods we take out a lot of these natural satiety signals so that it's much easier to overeat these foods compared to natural foods so think of apples versus apple juice for example it would be very hard to eat six or ten apples yet if

you juice those six or ten apples into juice by taking away all the pulp all the fiber for example then it's very easy to overeat it but what you're getting is mostly the sugar and the water that comes out of that juice so it's not the apple that's inherently fattening it's the processing of that and it goes the same whether you're talking about processed carbohydrates or processed oils for example so we know that trans fats are a type of processed oil turns out that they're very unhealthy for us but also processed proteins may not be

good for us because simply they're not the foods that we evolve to eat step balance feeding and fasting so all the previous steps you talked about really deal with the foods that we eat so we're really answering the question of what to eat but there's an equally important question in weight loss that is when when should i eat and for many years we told people that they should eat constantly throughout the day however if you eat constantly you're not allowing your body any time to use those calories that you've taken in so it's important not

only to talk about what to eat but also when to eat and when not to eat so remember when you're eating your body is going to want to store calories and one of the ways that the body stores calories is as body fat when you're not eating or when you're fasting your body wants to use those calories it takes the calories from storage and uses them so that you have a source of energy that's why you don't die in your sleep every single night so if you're looking to lose weight then what you need to

do is you may need to extend the period that your body is using those calories and that can be increasing it to 14 hours 16 hours 24 hours or whatever you'd like those are the five key steps for losing weight if you want to learn more about fasting check out my other youtube videos in the fasting playlist or one of these suggested videos or check out my website at thefastingmethod.com that's it for this week thanks for watching and remember to subscribe hit the like button turn on the bell for notification and leave a comment below

bye everybody