The Obesity Code

The problem of obesity and weight gain afflicts millions of people worldwide. Despite the plethora of diets, recommendations and advice that flood the media, obesity rates continue to rise. Jason Fung's book "The Obesity Code" brings a revolutionary new perspective to the issue. It breaks away from outdated principles such as calorie counting or low-fat diets and shows that the real roots of obesity lie deep in our biology, particularly in hormonal balance. The aim of this book is not to offer yet another short-term diet, but to provide a deep understanding of the body's processes and the tools to control them. Fundamental to this is the knowledge that maintaining an optimal weight is not about fighting the body, but working with its natural mechanisms.

At first glance, it may seem that the cause of obesity lies in a simple ratio between calories ingested and calories burned. However, this balance hides much more complex processes, of which the hormone insulin is a major player. This chemical "conductor" of metabolism controls not only the conversion of food into energy, but also the storage of fat in the body. When its level in the blood is kept high for a long time, fat stores grow and the body loses its ability to burn calories efficiently. Thus, obesity is not just the result of poor discipline or overeating, but primarily a hormonal imbalance. Insulin acts like a key that unlocks the cells and allows them to take in glucose from the blood. However, if we take in too many carbohydrates or eat constantly throughout the day, insulin remains active almost without a break. The result is metabolic chaos in which excess energy is not used but stored as fat. This phenomenon can be likened to an overcrowded pantry where there is no room for new supplies, yet we keep buying more. Historically, the rise in obesity has been linked to the boom in processed foods and changes in eating habits. After the Second World War, with the boom in cheap industrial foods, the consumption of sugar and refined carbohydrates increased dramatically. In the 1970s, for example, breakfast cereals and low-fat diets were popularised in the USA, with fat being seen as the main enemy of health. Instead of fat, however, carbohydrates came on the scene, subtly but effectively raising insulin levels. An interesting example of hormonal influence on weight gain is polycystic ovary syndrome (PCOS), in which women often struggle with weight gain despite trying to lead a healthy lifestyle. This syndrome is closely linked to insulin resistance, proving that hormones play a major role in fat storage, regardless of the amount of calories ingested. The solution lies not in draconian diets, but in understanding how insulin works. The goal is not to eat less, but to eat more sensibly - limiting the frequency of eating and avoiding foods that spike levels of this hormone. Natural fats, proteins and vegetables are proving to be the key to hormone balance, allowing the body to burn fat instead of storing it. Ultimately, obesity is not a matter of weakness, but of biology. If we learn to regulate insulin, the path to sustainable weight loss and long-term health opens up. Hormone balance is a tool we have in our own hands - we just need to learn to use it correctly.

Calorie counting is one of the most widely used approaches to weight loss. Many wonder why this method so often fails, even though it seems logical at first glance - if we take in fewer calories than we burn, we should lose weight. However, this assumption ignores a key factor: the human body is not a simple calorimeter, but a dynamic biological system that responds to a multitude of stimuli, including hormones. When we reduce calorie intake, the body adapts by slowing down metabolism. This means it starts to conserve energy and burns less to compensate for the deficit. An example of this is many people who experience weight stagnation after months of drastic calorie restriction. This phenomenon is well known as "metabolic adaptation". The body literally goes into survival mode, making weight loss increasingly difficult. Another problem is that not all calories are the same. Calories from sugar have a completely different effect on hormones and metabolism than calories from protein or fat. For example, carbohydrates and sugars rapidly increase insulin levels, which promotes fat storage. Protein, on the other hand, requires more energy to digest and process, helping to maintain more stable hormone levels. Interestingly, cultures that do not traditionally count calories but eat natural, unprocessed foods often have a lower incidence of obesity. For example, the traditional Japanese diet, rich in fish, vegetables and fermented foods, is characterized not only by its low caloric intake but also by its beneficial effects on hormonal balance. In addition, calorie counting can lead to psychological stress. Constantly watching every meal can promote an unhealthy relationship with eating and, paradoxically, increase cravings for high-sugar or high-fat foods. In addition, the body is programmed to protect its energy stores, which manifests itself in increased feelings of hunger during a caloric deficit. Successful weight loss requires an approach that takes biology and hormones into account, not just numbers on a calorie chart. Intermittent fasting, focusing on quality foods, and avoiding processed carbohydrates are effective ways to boost metabolism and hormonal balance. Instead of focusing on the quantity of calories ingested, it is important to focus on the quality of the food and its effect on the body. Ultimately, calorie counting is a simplistic solution to a complex problem. To achieve lasting results, we need to move beyond this outdated paradigm and understand that health and weight are the result of a much more sophisticated system than just calorie math.

Carbohydrates are often considered the foundation of a healthy diet, but their overconsumption has a significant impact on weight gain and metabolic health. The key to understanding these dynamics is the hormonal effect of carbohydrates, particularly their ability to influence insulin levels. This hormone, responsible for regulating blood sugar levels, plays a major role in fat storage. When we ingest a carbohydrate-rich meal, especially a refined one, blood sugar levels rise rapidly. The body responds to this rise by increasing the production of insulin, which removes the sugar from the blood and converts it into energy or stores it as fat. However, if carbohydrates dominate the diet for a long time, insulin remains permanently elevated, leading to insulin resistance - a condition in which cells stop responding adequately to this hormone. The result is fat storage and weight gain. Historically, carbohydrates have been an important source of energy for physically active societies. For example, workers in the rice paddies of Asia who consumed large quantities of rice were able to maintain a lean physique due to their high energy expenditure. In modern societies, however, sedentary lifestyles have upset this dynamic balance. The current diet, full of processed products such as white pastries, sweets and sweetened beverages, increases carbohydrate intake without increasing physical activity, leading to weight problems. Refined carbohydrates, which are devoid of fibre, cause particularly dramatic fluctuations in blood sugar levels. Fiber, a natural component of whole grains, slows digestion and helps stabilize blood sugar. When it's missing, the body processes carbohydrates faster, leading to spikes and subsequent dips in energy, increasing cravings for more food. An alternative approach to carbohydrates emphasizes quality over quantity. For example, a diet rich in vegetables, fruits, and whole grains provides needed nutrients without overloading the insulin system. Low-carbohydrate diets, such as the ketogenic diet, are known for their ability to lower insulin levels and promote fat burning. Although such approaches are not suitable for everyone, they show that carbohydrates are not necessarily bad, but their effects depend on the type and amount. Carbohydrates play an important role in the diet, but overconsumption can be one of the main causes of weight gain. A balanced approach to carbohydrates, focusing on their natural sources and limiting processed products, can significantly improve metabolic health and help control weight. Ultimately, it's not just what we eat that's important, but also how the different components of our diet affect our bodies on a hormonal level.

Intermittent fasting is one of the most debated methods of modern dieting, but its principles go deep into history. From ancient cultures to current research, this approach is proving to be an effective tool for weight management, improving metabolism and promoting overall health. Its main benefit is its ability to affect hormone levels, especially insulin, and restore metabolic balance. During fasting, when the body does not take in food, insulin levels drop. This drop allows the body to switch from energy storage mode to energy utilization. This is where the power of intermittent fasting comes into play - it gives the body time to draw energy from fat stores, instead of constantly replenishing glucose from food. This process is called lipolysis and is the key to effective fat burning. Historically, fasting has been a part of everyday life. In times when food was not available 24 hours a day, periods without food were natural. Ancient Egyptian and Greek civilizations, for example, practiced fasts not only for religious reasons, but also as a method to maintain health. In the modern world, however, the constant availability of food and the habit of constant eating have become the norm, causing hormonal imbalances and weight gain. Intermittent fasting takes many forms, from the popular 16:8 regime (16 hours of fasting and 8 hours of eating) to longer fasts lasting 24 hours or more. In any form, the goal is to create a long enough period during which insulin drops to low levels to promote fat burning and cell regeneration. This process, known as autophagy, is the body's natural mechanism by which it sheds damaged cells and regenerates new ones. Research suggests that intermittent fasting may have positive effects not only on weight, but also on risk factors for diseases such as type 2 diabetes and heart disease. For example, studies show that intermittent fasting improves insulin sensitivity, reduces levels of inflammatory markers, and promotes brain health by stimulating neurotropic factor production. Intermittent fasting isn't just about restricting food, however. It's a way to reset the body's natural rhythms. During meals, nutritious, unprocessed foods should be preferred to satiate the body and provide stable energy. Fasting is not starvation - it is a conscious decision to give the body time to recover and rest from the constant burden of digestion. This approach is not a one-size-fits-all solution and requires individual customization. Nevertheless, intermittent fasting is proving to be a powerful tool that can bring balance between modern living and the biological needs of the body. It allows not only to lose weight, but also to improve overall health - without the need for complicated calorie counting or food restriction.

Low-fat diets have been considered a mainstay of healthy eating and weight loss for decades. Since the 1960s, when fat was identified as a major culprit in heart disease, dietary recommendations have focused on restricting fat and replacing it with carbohydrates. However, this approach has not produced the expected results - instead, the incidence of obesity and metabolic disease has been on the rise. So what is problematic about low-fat diets? One of the main reasons for the failure of low-fat diets is their effect on insulin levels. When we remove fat from our diets, we often replace it with carbohydrates, especially refined carbohydrates. These foods raise blood sugar levels, leading to excessive production of insulin, a hormone that promotes fat storage and blocks fat burning. This paradox explains why people on low-fat diets can gain weight even when they restrict calories. Historical dietary trends show that fat restriction intensified in the 1970s when the US government issued guidelines promoting low-fat foods. The result was a massive increase in the consumption of 'diet' products, which often contained less fat but more sugar. For example, low-fat yoghurts or cereals became a symbol of healthy eating, but actually contributed to an epidemic rise in obesity. Moreover, fats play a key role in the functioning of the body. They are essential for the absorption of fat-soluble vitamins (A, D, E, K), the production of hormones and the protection of the nervous system. For example, omega-3 fatty acids, found in fish and nuts, support heart and brain health. Restricting fats can lead to a deficiency of these vital nutrients, which has a negative impact on overall health. Low-fat diets also have a significant impact on satiety. Fats increase the production of hormones that signal the brain that we are full. Without enough fats, we may feel hungry all the time, which leads to eating more often and consuming more calories. This effect is one of the reasons why low-fat diets often fail - they fail to provide long-term satisfaction and appetite control. Criticism of low-fat diets is now supported by a growing body of research that emphasizes the importance of healthy fats. Dietary approaches such as the Mediterranean diet or low-carbohydrate diets show that fats can be part of a healthy lifestyle as long as they come from quality sources such as avocados, olive oil, nuts or seeds. Low-fat diets are a prime example of how simplistic thinking can lead to ineffective solutions. Fats are not the enemy - they are an essential part of a balanced diet. The real problem is processed foods and excess carbohydrates that upset hormonal balance and lead to obesity. Rethinking the role of fats in our diets is therefore the key to a healthier and more sustainable lifestyle.

Every person is unique, and so are their needs when it comes to nutrition and diet. One-size-fits-all diets that promise miraculous results for everyone ignore differences in genetics, lifestyle, health and metabolism. A personalized approach to dieting emphasizes tailoring the diet to the specific needs of the individual, ensuring not only better results but also long-term sustainable health. Everyone's metabolism works a little differently. For example, some people can tolerate carbohydrates well and use them as an efficient source of energy, while others respond with elevated blood sugar and insulin resistance. Similarly, it's the same with fats - someone may benefit from a diet rich in healthy fats, while another may find them problematic. These differences are often genetically determined. For example, in the Mediterranean region, people are genetically rooted in a better ability to digest olive oil, while people in the Nordic countries may benefit more from eating fish rich in omega-3 fatty acids. An individual approach also takes health factors into account. For example, diabetics need to limit carbohydrate intake and focus on foods with a low glycaemic index, while people with thyroid disease may need specific nutrients such as selenium or iodine. Lifestyle also plays a vital role - active people who play regular sport have very different energy requirements to those who have sedentary jobs. History shows us that diet has always been adapted to local conditions and cultural practices. Traditional Eskimo diets based on meat and fat are diametrically opposed to the diets of tropical areas, where fruit and vegetables dominate. These dietary patterns have been developed based on the availability of food and the needs of a particular population, which is the basic idea behind the individual approach to diet. In addition to biological and health aspects, psychology must also be taken into account. Some people find it easier to follow a strict regime, while others need flexibility. The eating plan should be set up in such a way that it not only promotes health, but is also sustainable and does not cause stress. For example, a strictly low-carbohydrate diet can be effective, but if it is too restrictive for someone, it can lead to frustration and a return to old habits. Technology today allows access to personalized nutrition. DNA tests, gut microbiome analysis or smart apps can provide a detailed view of what foods are best for a particular person. Such tools can be useful, but listening to one's own body and understanding its needs still remains essential. A personalised approach to eating is not just a fashion trend, but the key to understanding what our bodies really need. It is a journey that combines science, intuition and common sense. Only in this way can we achieve harmony between food, health and lifestyle, with each meal becoming a source of energy and joy, not restriction and frustration.

"The Obesity Code" is more than just a guide to weight loss - it's a comprehensive roadmap to long-term health and well-being. Jason Fung teaches us that the path to thinness doesn't lead through endless deprivation or complicated diets, but through understanding your own body and its hormones. Insulin, intermittent fasting, quality fats and an individualized approach to eating are key tools that can reverse not only obesity, but many metabolic problems as well. This book inspires us to break free from outdated myths and start taking care of our bodies in a way that is natural and sustainable. Fung's approach leads us to a simpler but more effective lifestyle where health is not a goal, but the natural result of good choices. Do you have feedback for us? We'd love it if you let us know your opinion on our content! Just send an email to feedback@rewio.app with the title of this book in the subject line and share your impressions!