MindMap Gallery Reading Notes Mind Map of Obesity Code The Secret of Weight Loss
Reading notes: Mind map of "The Obesity Code: The Secret of Weight Loss". The root cause of obesity is elevated insulin levels. The ancient Greeks believed that fasting can improve cognitive ability.
Edited at 2023-11-28 11:14:49This is a mind map about bacteria, and its main contents include: overview, morphology, types, structure, reproduction, distribution, application, and expansion. The summary is comprehensive and meticulous, suitable as review materials.
This is a mind map about plant asexual reproduction, and its main contents include: concept, spore reproduction, vegetative reproduction, tissue culture, and buds. The summary is comprehensive and meticulous, suitable as review materials.
This is a mind map about the reproductive development of animals, and its main contents include: insects, frogs, birds, sexual reproduction, and asexual reproduction. The summary is comprehensive and meticulous, suitable as review materials.
This is a mind map about bacteria, and its main contents include: overview, morphology, types, structure, reproduction, distribution, application, and expansion. The summary is comprehensive and meticulous, suitable as review materials.
This is a mind map about plant asexual reproduction, and its main contents include: concept, spore reproduction, vegetative reproduction, tissue culture, and buds. The summary is comprehensive and meticulous, suitable as review materials.
This is a mind map about the reproductive development of animals, and its main contents include: insects, frogs, birds, sexual reproduction, and asexual reproduction. The summary is comprehensive and meticulous, suitable as review materials.
"The Obesity Code: The Secret to Weight Loss" Jason Fung
Source | WeChat Reading APP 2023-11-28
Preface
Diagnosis basis of obesity
Body Mass Index (BMI)
Weight (kilograms) divided by the square of his height (m2). A body mass index greater than 30 is obese.
insulin
definition
A key regulator of storing and balancing energy, we highly suspect it is the regulator of body weight set point.
Fasting is the most effective and long-lasting way to lower insulin levels
cortisol
Reduce cortisol levels
meditation
Relieve stress
Yoga
sports
Can release endorphins and improve mood
massage
Guaranteed sleep time
cortisol effect
eating habits
Three major nutrients
carbohydrate
protein
Fat
Dietary fat minimally stimulates insulin
olive oil
butter
coconut oil
butter
lard
Increase consumption
eat more fruits and vegetables
Replace, not add.
Excessive consumption of fructose directly leads to insulin resistance.
peanut
Nice after meal snack
Contains little or no carbohydrates
Also rich in dietary fiber with potential health benefits
vinegar
Appears to play a protective role in serum insulin responses
protein
Natural foods contain high amounts of saturated fat
The total amount of protein intake should be controlled to 20% to 30% of the total energy intake
Over 70% dark chocolate
High amounts of dietary fiber and antioxidants (such as polyphenols and flavanols)
it lowers blood pressure
Improve symptoms of insulin resistance
Prevent heart disease
wine
Moderate drinking of red wine does not increase insulin levels
ordinary water
soda water
best drink
in green tea
Contains a large amount of powerful antioxidant-catechins
Promote metabolism
Helps break down fat
Promote fat oxidation
Increase resting energy expenditure
Reduce the risk of different types of cancer
Eat less
rice
Potato
refined carbohydrates
sauce
Hard to find
liquor
Contains a lot of sugar
lose weight
The basic steps
Reduce intake of sugar added during processing
Reduce your intake of refined grains
Eat the right amount of protein
Increase your intake of natural fats
Increase dietary fiber and vinegar intake
intermittent fasting
You can drink homemade bone broth from cow, pig, chicken or fish bones
fasting question
I have a muscle spasm, what should I do?
Take an Epsom salt (magnesium sulfate) bath
Buy magnesium supplements
My stomach is always growling with hunger, what should I do?
Drink more mineral water
Feeling like heartburn, what should I do?
Raise the head of the bed
Stay in an upright position for at least half an hour after meals
What should I do if I have diabetes?
Monitor your blood sugar levels closely
Make appropriate adjustments to drug dosage
main energy source
glucose
Fat
When glucose is unavailable, the body extracts energy from fat without any harm to health.
The root cause of obesity is elevated insulin levels, and the ancient Greeks believed fasting could improve cognitive abilities.