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181 " Coffee: Healthier than we thought Due to its high caffeine content, coffee is sometimes considered unhealthy. However, recent research has come to the opposite conclusion,19 perhaps due to the fact that coffee is a major source of antioxidants,20 magnesium, lignans21 and chlorogenic acid.22 "
― Jason Fung , The Obesity Code: Unlocking the Secrets of Weight Loss
182 " Thiazolidinediones "
183 " Insulin causes weight gain. "
184 " Supplements may hinder autophagy. When fasting for metabolic reasons (meaning insulin resistance–related conditions such as type 2 diabetes, obesity, PCOS, and nonalcoholic fatty liver disease), the effectiveness of supplements is questionable. Most vitamins are fat soluble, but if you’re not taking in fat they won’t be as effective. Probiotics are fine to continue taking while fasting. "
― Jason Fung , Life in the Fasting Lane: The Essential Guide to Making Intermittent Fasting Simple, Sustainable, and Enjoyable
185 " In our modern-day lives, we have many chronic, nonphysical stressors that increase our cortisol levels. For example, marital issues, problems at work, arguments with children and sleep deprivation are all serious stressors, but they do not result in the vigorous physical exertion needed to burn off the blood glucose. Under conditions of chronic stress, glucose levels remain high and there is no resolution to the stressor. Our blood glucose can remain elevated for months, triggering the release of insulin. Chronically elevated cortisol leads to increased insulin levels—as demonstrated by several studies. "
186 " The mind is willing, but the flesh is weak. "
187 " Basal metabolic rate for a lightly active average male is roughly 2500 calories per day. Walking at a moderate pace (2 miles per hour) for forty-five minutes every day, would burn roughly 104 calories. In other words, that will not even consume 5 per cent of the total energy expenditure. The vast majority (95 per cent) of calories are used for basal metabolism. "
188 " Coffee drinking is associated with a 10 per cent to 15 per cent reduction in total mortality.26 Large-scale studies27 found that most major causes of death, including heart disease, were reduced. Coffee may guard against the neurologic diseases Alzheimer’s,28, 29 Parkinson’s disease,30, 31 liver cirrhosis32 and liver cancer.33 A word of caution here: While these correlation studies are suggestive, they are not proof of benefit. However, they suggest that coffee may not be as harmful as we imagined. "
189 " factors, including •genetics, •gender (basal metabolic rate is generally higher in men), •age (basal metabolic rate generally drops with age), •weight (basal metabolic rate generally increases with muscle mass), •height (basal metabolic rate generally increases with height), •diet (overfeeding or underfeeding), •body temperature, •external temperature (heating or cooling the body) and •organ function. "
190 " fatty acids are absorbed directly and do not pass through the liver before entering into the regular bloodstream. "
― Jason Fung , The Diabetes Code: Prevent and Reverse Type 2 Diabetes Naturally
191 " Diet is Batman and exercise is Robin. Diet does 95 per cent of the work and deserves all the attention; so, logically, it would be sensible to focus on diet. Exercise is still healthy and important—just not equally important. It has many benefits, but weight loss is not among them. "
192 " Exercise is like brushing your teeth. It is good for you and should be done every day. Just don’t expect to lose weight. "
193 " British poet Lord Byron popularized vinegar as a weight-loss tonic and would reportedly go for days eating biscuits and potatoes soaked in vinegar. "
194 " First, caloric intake increases in response to exercise—we just eat more following a vigorous workout. (They don’t call it ‘working up an appetite’ for nothing.) A prospective cohort study of 538 students from the Harvard School of Public Health found that ‘although physical activity is thought of as an energy deficit activity, our estimates do not support this hypothesis.’15 For every extra hour of exercise, the kids ate an extra 292 calories. Caloric intake and expenditure are intimately related: increasing one will cause an increase in the other. This is the biological principle of homeostasis. "
195 " Atkins v2.0 approach assumed that dietary proteins do not raise insulin since they do not raise blood sugars. This notion was incorrect. "
196 " Not surprisingly, refined carbohydrates cause a surge in insulin levels. What was astounding was that dietary proteins could cause a similar surge. The glycemic index does not consider protein or fats at all because they do not raise glucose, and that approach essentially ignores the fattening effects of two out of the three major macronutrients. Insulin can increase independently of blood sugar. "
197 " Green tea contains large concentrations of a group of powerful antioxidants called catechins; notably one called epigallocatechin-3-gallate. Catechins may play a role in inhibiting carbohydrate-digestive enzymes, resulting in lower glucose levels34 and protecting the pancreatic beta cells.35 Fermentation (black tea) changes the catechins to a variety of theaflavins,36 making the antioxidant potential of green tea and black tea comparable. Polyphenols in green tea are also believed to boost metabolism,37 which may aid in fat burning.38 Many health benefits have been ascribed to green-tea consumption, including increased fat oxidation during exercise,39 increased resting energy expenditure,40 lower risk of various types of cancer.41 "
198 " With carbohydrates, there is a very tight correlation between blood glucose and insulin levels. But overall, blood glucose was responsible for only 23 percent of the variability in the insulin response. The vast majority of the insulin response (77 percent) has nothing to do with blood sugars. Insulin, not glucose, drives weight gain, and that changes everything. "
199 " EXCESSIVELY HIGH INSULIN resistance is the disease known as type 2 diabetes. High insulin resistance leads to elevated blood sugars, which are a symptom of this disease. In practical terms, this means that not only does insulin causes obesity, but also that insulin causes type 2 diabetes. "
200 " Some of the more common myths include: Fasting puts you in “starvation mode” Fasting makes you burn muscle Fasting causes low blood sugar Fasting results in overeating Fasting deprives the body of nutrients “It’s just crazy "
― Jason Fung , The Complete Guide to Fasting: Heal Your Body Through Intermittent, Alternate-Day, and Extended Fasting