“Always Hungry?” by David Ludwig, MD, PHD. Are YOU ALWAYS HUNGRY? How to FIX the HUNGER to LOSE FAT for good.
Finished another amazing book on PERMANENT weight loss.
It’s all about fats. Again.
Or better say about refined carbohydrates and their effect on weight loss, that nasty fat on our body we often hate, and about health and importance of fats in our diet.
These days it’s all about fats in a new diet era.
With more research, more science and less marketing bias, it’s obvious that for a long time we demonized the wrong guy – fat – when it comes to weight loss, burning body fat and health.
What is this book about?
“Most weight loss programs require you to cut back calories. This won’t.
Many expect you to endure hunger. This one doesn’t.
Some require grueling workouts. Not this one.”
“Conventional diets aim to shrink body fat by restricting calorie intake. But this approach is doomed to fail in the real world, because it targets the symptoms, not the root cause of the problem.”
This book, its subject, the approach to weight loss, it’s dear to my heart, because only when I applied these principles (before I even read the book) to my diet I got results that I wanted – really lean body with 6 pack abs, no hunger, abundant energy, good mood, no mood swings, clear mind. I was a fat phobic at some point too. I thought it all made sense – we eat fat, we get fat on our body, right?
Our body is a complex machine, that runs different chemical transformations, depending on the fuel we put in it. We communicate with our body through the food we eat. Certain nutrients and foods trigger certain chemical reactions – like refined carbs trigger the release of insulin that stabilizes our blood sugar, but also it tells our cells to hold the fat and use the sugar in the blood for fuel instead. And then because of the nature of refined carbs, they are absorbed too quickly, too much insulin is released, and as a result that insulin makes our blood sugar go down too fast, and we need sugar in our blood again and since our cells hold the fat, because of all the insulin, our brain tells us to eat again, and better high carb foods, since they provide the fuel the fastest, and our brain is a hungry beast, and then the cycle repeats again, and basically refined carbs make our body store the fat, crave sugar all the time, and have insatiable hunger. Plus there are many more negative consequences of the diet high in refined carbs, causing eventually diabesity (obesity plus diabetes), chronic inflammation and the whole range of degenerative diseases and diseases related to weakened immune system.
But that’s the story. Story about refined carbs and why they make us fat.
Fats, healthy one, on the other hand, do not do that. Fat doesn’t make the insulin go up or down, it’ essential for production of cell structures and hormones, and it keeps us fool and satiated for longer, and it makes our body burn fat more efficiently.
Fat is not only tasty – but it’s also good for us. Fat is our friend. It treats our body and brain well.
What about proteins?
We need good quality proteins but just enough, not too much, not too little, and we will be ok.
As it turns out from recent research mentioned in the book, and from all the books being written lately, the Fat is the King in our diet. That’s the fuel and essential nutrient. We need some proteins. And there are no actual requirements for carbs. Our body can make energy from fats efficiently. There is nothing essential about carbs, so it does not make sense to eat most of our calories from carbs as a lot of diets suggested.
“The program has everything you’ll need to put the plan into action, including recipes, meal plans, tracking tools, shopping lists, food preparation guides, and more.”
The basics of the “FAT DIET” you can look up in my previous posts – I made quite a few on the subject.
Sexy Brain = Sexy You. “The Neurogenesis Diet and Lifestyle: Upgrade Your Brain, Upgrade Your Life” by Brant Cortright.
What’s the unique thing about this book and the program?
It’ very well structured.
The program has 3 steps with adjusted nutrition/lifestyle guidelines, food lists and meal plans.
Step 1. Conquer Cravings.
Step 2. Retrain Your Fat Cells.
Step 3. Lose Weight Permanently.
What I liked about the book the most it’s very down to Earth, there is a lot of advice to make the program very flexible and suitable for a person with almost any lifestyle. Plus it gives sensible “moving” plan that does not require any special equipment or gym memberships. The program is for absolutely anyone, who wants to have a healthy weight with least headaches and thinking possible.
Besides food guidelines, there is a 7-day preparation plan, taking care of everything, starting from the mindset changes, explaining the basic reasons behind the action steps, providing guidelines to re-design your lifestyle around food – shopping, kitchen, cooking etc. – and also making sure you know your reasons to start the program, making sure you have the support you need to succeed.
Step 1 is all about breaking up with sugar/refined carbs, getting rid of the addiction and nourishing your body through healthy foods with no calorie counting/portion control. It’s about changing habits. Breaking addictions.
Step 2 is the weight loss stage, when your diet is actually a bit more free when it comes to carbs but it’s also the stage, when your body starts to release fat usually, after the initial 2 weeks of switching gears. Some might even stay at this stage indefinitely.
Step 3 is a lifestyle. It’s the plan for life that allows small indulgences and breaking the rules from time to time. But still healthy overall.
For every stage there are food guidelines in a simple human language. There are shopping lists, recipes, lifestyle guidelines – movement, sleep, stress-management, motivational exercises.
This is practical, part 2 of the book.
In the first part all the science is covered: why what we’ve been told before about carbs/fats/calorie restriction is wrong, the science and reasons behind it, the problem with the modern diet and the solution. So if you are like me into science and nutrition and knowing all the whys – then it’s going to be interesting read for you. The language is simple and the stories are well-told.
All through the book there are many personal stories and testimonials, that you can check out to relate more, be inspired and motivated by the people just like you, who went through the same journey.
Another great book on the right kind of diet, better say eating style, that promotes health and make us lose and maintain weight effortlessly.
There is science, if you want it, and more than enough practical advice, techniques, tricks to make you succeed on the journey towards healthier, fitter, leaner and happier you.
What are the main takeaways?
Eat your fats – the book tells you what kind of fats are good for you.
Refined carbohydrates are to blame for the ugly dangerous fat on our body.
Healthy, lean body promoting lifestyle is not difficult, it does NOT require deprivation and hunger, and it does NOT require vigorous exercise routine and hours of cardio.