Summary of Jason Fung's The Obesity Code: Key Takeaways & Analysis

Replace desserts such as cakes, candy, puddings, and ice cream with nuts, cheeses, fresh fruits, or moderate amounts of dark chocolate.

insulin levels and, consequently, lower weight.

you eat frequently—and, consequently, maintain your glycogen storage—the body has no need to burn fat, so it accumulates. In a normal balance, high levels of insulin stimulate the body

When a mother has high insulin levels, she passes these hormonal imbalances to her fetus through the placenta, and the cycle of high insulin continues as the fetus develops insulin resistance.

Intermittent fasting is the second half of the weight-loss equation

Increasing the time you take meals will keep insulin levels elevated and cause more weight gain than increasing your food portions.

Proteins should account for a maximum of between 20 and 30 percent of your total calories.

increasing calorie expenditure elicits an urge to eat more to fill the deficit, and increasing exercise decreases non-exercise activity so that the body doesn’t over-exert itself.

excessive insulin, which is stimulated by persistently high levels of glucose, as the ultimate cause of obesity. Fung contends that dieters fail because they