Hardcover ↠ Fat Chance eBook å

Hardcover ↠ Fat Chance eBook å

Fat Chance ❮Download❯ ➽ Fat Chance ➸ Author Robert H. Lustig – Larringtonlifecoaching.co.uk Robert Lustig’s 90 minute YouTube video Sugar The Bitter Truth has been viewed than two million times Now in this much anticipated book he documents the science and the politics that has led to the Robert Lustig’s minute YouTube video Sugar The Bitter Truth has been viewed than two million times Now in this much anticipated book he documents the science and the politics that has led to the pandemic of chronic disease over the last yearsIn the late s when the government mandated we get the fat out of our food the food industry responded by pouring sugar in The result has been a perfect storm disastrously altering our biochemistry and driving our eating habits out of our controlTo help us lose weight and recover our health Lustig presents personal strategies to readjust the key hormones that regulate hunger reward and stress; and societal strategies to improve the health of the next generation Compelling controversial and completely based in science Fat Chance debunks the widely held notion to prove “a calorie is NOT a calorie” and takes that science to its logical conclusion to improve health worldwide.

  • Hardcover
  • 320 pages
  • Fat Chance
  • Robert H. Lustig
  • English
  • 21 December 2016
  • 9781594631009

About the Author: Robert H. Lustig

Robert H Lustig MD is an internationally renowned pediatric endocrinologist who has spent the past sixteen yers treating childhood obesity and studying the effects of sugar on the central nervous system metabolism and disease He is the director of the Weight Assessment for Teen and Child Health Program at UCSF Benioff Children's Hospital; a member of the UCSF Center for Obesity Assessment.

10 thoughts on “Fat Chance

  1. Todd Todd says:

    This was a great book about the hormonal chains and effects of eating and explains it in ways that are both thorough and accessible Some of the information I had read before in my obsessive reading about fatweight loss but here it was put together in a systematic way to make sense of what your body is doing with what you put into it Because I'm a social scientist I got a bit bogged down in the last section about social policy because his understanding of large social policies and politics is simplistic; yet I agree with his overall critiue of the food industry and governmental policies on nutritionFor me the real eye openers were the chapter about stress and cortisol and its connection to obesity and metabolic disorders; the explanation of the liver's role in digesting both sugar fat; the role that sedentism plays in increasing metabolic disorder and the relative miracle that daily exercise can have in reversing it; and the complexity of fructose vs glucose He also busts several nutritionalweight loss myths a calorie is not a calorie; you cannot lose weight by exercising; and all diets that eliminate sugar are successful most successful are complete opposites Atkins diet and Veganism because they both eliminate sugar completely and focus the liver on one form of digestion One problem for me in the book is that he talks a lot about how losing weight is actually impossible and that we should focus on health rather than weight loss I actually agree with him mostly and am pleased that the negative effects of obesity on health and well being and longevity can be eliminated by eating healthy foods—basically you should switch to whole foods eating sugar only in the form of fruit and real whole grains no processed grain at all because it's just sugar—and exercising But I also think that he underestimates the value of something else he emphasizes which is to change your food environment That is one of the things that the research shows that people who are successful at weight loss do consistently The trick is to change your food environment in a world of food abundance I'm not uite ready to let go of my own fantasy of losing weight although I probably shouldI was also a bit dubious about the anti oxidant chapters but if I ate how he suggests I would get plenty of them anyway so if it turned out that we need them and in high uantities I'd be getting them regardlessSo yeah if you're interested in health nutrition obesity or weight loss read this bookThe fact that the food industry hates it should be endorsement enough

  2. John Braine John Braine says:

    This is getting 5 stars not because it I loved it so much some of it was a bit of a chore But it's one of those books that you wish everyone would read or that it was on the school curriculum as the content is so important I don't hold much truck with news headlines that say this food or that food is bad for you or good for you and then next week it's bad for you again I prefer to get my facts from scientific books like this based around the life work and knowledge of a whole careerHere are some facts that I have learned from this book Fruit is good for you But only as nature intended Peel an orange eat it great But even juicing it changes the health benefits You're just drinking sugar water and it's not much better than a can of coke Even smoothies shred the fibre too much Natural Juice has 58 teaspoons of sugar per cup Soda has 54 Real food doesn't have or need a Nutrition Facts label The labels you read the garbage you're buying Stepping on a scale measures 4 types of weight 1 bone 2Muscle 3Subcutaneous fat big ass fat thighs etc and 4 Visceral fat Subcutaneous fat isn't bad for your health but Visceral fat is this is fat around your belly and inside your organs That's the fat you need to lose If your focus is on health rather then vanity Obese people should not be judged They're not lazy overeaters Although some may be that's a grossly incorrect generalization There is a vast range of health issues that makes it impossible for them to lose weight And a vast range of societal problems that could have got them there in the first place The single best thing you can do to keep healthy is cardiovascular workouts Running cycling swimming etc Note I'm talking about health well being not looking good Sugar is a poison It's not the type of poison that will kill you straight away It's worse than that It will slowly eat away at your health and ultimately decrease your life span The only guarantee you can have of eating foods that are not sugared is anything with a label real food Meat fruit veg etc A calorie is NOT a calorie This is a highly propogated myth Some calories are not burned off as easily as others The type of caloric intake varies greatly All successful diets share three precepts low sugar high fiber and fat and carbohydrate together in the presence of an offsetting amount of fibre Anything after that is window dressing First step in eliminating your sugar consumption is to start eliminating all sugared beverages We were designed to eat our calories not drink them Make dessert a once weekly treat at the weekends For you and your kidsI've had a life of sugar over consumption And I've also mostly had a sedentary life with little sports activity And have always been lucky to have a metabolism that resulted in me never really getting fat But I'm starting to almost consider that a bad thing because I'm pretty sure that abuse has manifested itself in many other ways Constant stomach aches Major fatigue issues etc etc I've a long list of symptoms Maybe if I got fat I would have cut down on sugar intake a lot sooner and I might be healthier now Having said that I've vastly cut out sugar recently and started exercising and I'm definitely noticing health benefits And this book really drove all that home If I could go back in time and warn my younger self about one drug to watch out for it wouldn't be tobacco alcohol class A drugs or recreational drugs It'd be sugar It's the one addictive and slowly damaging drug that no one seriously talks to you about Hopefully that will start to change

  3. JA JA says:

    I am giving this book a high rating with mixed feelings On the one hand I was really interested in the information and his explanations of the science seem solid and at a good level of detail Fundamentally I found it compelling and convincing enough that I am making some changes in my eating habits based on it So that's pretty good But several things about the way this was written annoyed me The major problem In some places he is very clear and specific that being overweight is one thing and metabolic syndrome the cluster of diseases that are correlated with overweight is something else He even gives specific numbers 20% of morbidly obese individuals are metabolically healthy 40% of normal weight individuals have metabolic syndrome OK that makes sense and fits with the information I have from other sources such as Health at Every Size However having stated that and given the numbers he then goes right back to talking about obesity as a disease the obesity epidemic etc How can you teach people about the distinction if you keep using the words interchangeably? Minor issues He starts every section with an anecdote about an obese child from his practice On the one hand it certainly catches your attention But it felt overly sensationalist to me When it comes to the section where he gives advice on diet some of the recommendations are clearly based on the science he explained earlier but other bits are not really explained For instance I would have liked to know the science behind the recommendation not to eat after dinner Just stating that it has something to do with one of the hormones previously referenced is not sufficiently convincing Overall If you drink sugared soda or juice this book is likely to convince you to stop or at least cut back substantially Similarly if you are a couch potato or eat a lot of fast food he gives some compelling reasons to change your ways But if you happen like myself to be a healthy fat person who already has fairly reasonable eating and exercise habits at best this may make you rethink a few details in my case I'm going to try to get out of the habit of eating sugar sweetened yogurt and cut back on some of my previously habitual breakfast cereals but it won't necessarily be life changing Nevertheless I am glad to have read it

  4. Roger Roger says:

    I watched Dr Lustig's now famous lecture last year Sugar The Bitter Truth find it on YouTube and just finished his book Fat Chance Beating the Odds Against Sugar Read it and you will come to understand why he says a calorie is not a calorie and not all calories are eual Learn how we metabolize our food when we eat real food and what makes things go wrong in that process when we eat processed foods stripped of much or their nutritional content and fiber that are replaced with sugars and other additives to make them taste so good that we buy and eat and Understand what this does to our biochemistry and how it short circuits not one but two pathways to the brain that normally tell us we've had enough Ultimately this overrules the will driving disordered eating behaviors no matter how hard we try to resist Dr Lustig shows how overdosing on sugar in any form as nearly all Americans and much of the rest of the World now does on a daily and ever increasing bases is toxic reeking havoc on the body and is manifested in ever growing rates of metabolic diseases that are killing huge numbers of people and driving billions of dollars into healthcare costs we all bare This is a book for all who are concerned about the food supply nutrition the ever growing epidemic of metabolic diseases diabetes heart diseases hypertension etc and the toll these are taking on the health of too many including the epidemic of obesity rates in 6 month old babies and the associated costs to society There are solutions but in Dr Lustig's view they need to be pushed for demanded by all of us in order to overcome the political and big business forces against them I believe Dr Lustig underestimates or at least understates the power of the will in effecting long term personal changes in what people choose to eat for those who have true choices available and possess the economic means to implement them But this clearly leaves many people out especially those effectively addicted whose food environments are devoid of fresh whole food choices and the economic means to afford them This book is important in that it informs and arms us with the knowledge of how and why our biochemistry works the way it does and that of the continually emerging picture nutritional science is bringing into clearer and clearer focus With understanding of the principles long term changes can result The science is clear our diets need to be overwhelmingly based on real unprocessed whole foods that includes both high uality proteins and lots of insoluble fiber that comes along with the sugars in those whole foods not added sugars to limit the absorption of the toxin fructose into the body This along with moderate lifestyle changes to get us physically active are the antidote to much of metabolic disease Economic means and real available food choices are also necessary and these go beyond personal choice for may especially the children of the poor Dr Lustig rightly argues that metabolic syndrome is a national and global public health epidemic that will never get turned around with out political will leadership and public policy changes If you are a skeptic as I was read this book I believe Dr Lustig will convince you and you'll be glad he did It's that important

  5. John Wiltshire John Wiltshire says:

    I came to this book through a recommendation by Mike of Six Pack Shortcuts on YouTube I haven't eaten sugar for a very long time now I don't do carbs so it's easier for me to avoid most of the places where sugar can be found But it does get really really tiresome constantly going through the spiel when people offer you something to eat that's got sugar in so I thought a little science to back up my Sorry I don't do sugar routine might help There's nothing that makes people shut up like throwing a little science at them is there? And I seem to be living in a world where everyone is getting fatter around me And yet portions are getting smaller can you remember having a Mars Bar when you were a kid and hardly being able to get your jaw wide enough to chomp around it? and everything is supposedly low fat What the heck is happening? Hopefully I'm about to find out Well I actually do know the answer to this but I'm curious to see what Robert Lustig makes of itI'll update when I'm doneHmm I finished this one today I think my aim of being able to throw some science to back up my always irritating to family and friends I don't eat sugar claim was a little optimistic The book is packed with science It's the most science y thing I've ever read but it's way over my head Interesting but not stuck in the old noodle enough to uote or use For the first two thirds of this book I was seething I'll explainBasically doctors writing about obesity have a bit of a problem If they say what they probably think no one is going to read their book and they'd eventually be uietly sidelined from the scientific community as being a bit toxic ie no doctor these days is going to say that people are fat and getting fatter because they eat too much of the wrong food and don't take enough exercise Lustig spends a huge proportion of the book claiming that obesity is nothing to do with individuals that we are victims of the toxicity of our food We have no choices about what we eat about our portion size etc So hence the seething from yours truly It seemed to me that he completely and deliberately ignored the fact that there is a significant portion of the population out there who religiously make healthy food choices and take exercise to the detriment of social norms and thus keep their weight low and stay healthy He also went on at some length to show that fat does not necessarily euate to ill health or thinness to well being And he backed this up by talking about pregnant women and babies who need some extra fat This seemed totally disingenuous to me Does he not realise that the fat lobby health at any size the thin privilege fat is beautiful take books like his and subjectively uote them to promote their dangerous agendas? They fasten on any evidence that it's not their personal responsibility that they are fat and anyway what's wrong with being fat? that it's genes lack of access to real foodwhatever Well we all realise that in some circumstances humans lay down fat stores Yes we were once all hunter gathers facing times of starvation But that is far removed from the crisis of obesity that is plaguing this planet now and his defence of obesity in terms of it's not your fault really pissed me off not to put too finer point on it He was definitely one of the diets don't work supporters Sure diets don't work if you take diet to be the short term horrible thing I'm going to stick to until I've lost the weight and then I can go happily back to eating and sitting on the couch just like before Diet means lifestyle choice and no it's not easy to change a lifestyle but it can be done By taking away anyone's motivation before they've even begun by telling them they have no hope they're victims of international conspiracies to keep them fat seems really wrong to me IndefensibleI'm going to uote from a fat activist site post which went up the other day complaining about a re write of the song It's The Most Wonderful Time of the Year to It's the Most Fattening Time of the Year In short the song bothered me because it reinforced all the stereotypes I know about why people are fat or how they became that way It reinforced the body policing tendencies of our society and the idea that fatness is just a matter of poor impulse control And it might be just a fun jokey song for people who aren’t actually fat but if you are it’s another slap in the face reminder that you’re expected to give up any and all enjoyment in life until you lose weight emphasis mineSo according to this poor soul food is her only enjoyment in life? Wow Doesn't that just about sum up the obesity crisis of our time? The last third of the book got into the politics of obesity and set out uite succinctly how the food industry is deliberately conspiring with politicians to make us fat by pricing policies marketing etc Lustig advocates interventions by law to enforce public health issues such as no soda in schools a soda tax better access to real food for the poor All worthy initiatives But it seems to me and yeah what do I know in the face of all that science he uotes that I didn't even understand that if you've already confirmed in people's minds that being fat isn't their fault that if they try to do something about it they will inevitably fail then no public health message is going to make a blind bit of difference anyway I had a bit of an epiphany whilst I was mulling over this review out running yesterday The words of that sad woman I've uoted above kept playing in my mind Her only enjoyment in life This was my epiphanyI've been doing something called a core challenge for a last few months It's very simple you hold in a plank position every day for as long as you can then up the time the next day and the next To anyone watching it looks very easy You don't move You just hold yourself on arms and toes Trust me it's one of the most difficult physical things you can do and it strengthens every single part of your body I've seen huge benefits from this challenge in my weight training my HIIT high intensity interval training sessions and in my running It's CORE strength I can't emphasise that too highly The core of your being Physical being anywaySo it seemed to me whilst out running couldn't that somehow be transferred over to the mental side of dieting I put that in uotes because I hate that term It's not a diet it's a lifestyle change For LIFE Core strength for the mind Wow Find the things that make life worth living outside of food I desperately want to take that woman who found a song offensive because it threatened her relationship with food and show her all the wonderful things life has to offer when you free yourself from the addiction to food Run cycle swim lift weights lie like a bloody plank dance make loveit doesn't really matter what it's all movement of the human body and it's fantastic addictive the best drug in the world And it's all yours and it's entirely free I want to devise a core challenge to build motivation daily in little steps so that people can lose weight and keep it off because they've changed the very way they think According to Lustig no one keeps weight off It's impossible Really? I beg to differSo no I'm not all that impressed with Dr LustigI had to laugh I was recovering from my run sitting on the deck don't pronounce that the Kiwi way please drinking a freshly juiced carrot juice I've been reading Joe Cross and actually read in Lustig's book as I was drinking it how dangerous juice is It's got sugar in than soda So core weights cardio and then a run and then some carrot juice Shit I'm doomed

  6. Nigeyb Nigeyb says:

    Annoyingly verbose with far too many rhetorical uestions and it's exclusively US centric however it is also chock full of very helpful information A good editor could have halved the length without compromising the message or the scientific explanations however I still recommend this book to everyoneFat Chance The Hidden Truth About Sugar Obesity and Disease contains important nutritional information that is not being given the prominence it deserves by many policy makers and health professionals and certainly not by the food industry My assessment is that the food industry is where the tobacco industry was around fifty years ago Those that are selling processed foods most of which have added sugar know their addictive products are indirectly increasing their customer's risk of all the major life threatening diseases but due to their high profits will do nothing unless compelled by legislation Consumers are on their own This book explains why obesity has become such an issue in most developed countries The reasons are too wide and varied to summarise here however by far and away the biggest culprit is added sugar particularly in the form of fructoseRobert H Lustig's key message is that a healthy diet is high fibre and low sugar Low sugar means you should avoid processed foods fast foods and soft drinks and prioritise real unprocessed whole foods including high uality proteins Increasing physical activity will further maximise your health and well being That's my distillation of what I took to be the key message There is a lot useful and interesting information in the wide ranging interesting and important book

  7. Vivian Vivian says:

    Okay I'm convinced sugar is the devil incarnate Now that I've gone off gluten with some success looks like I'll have to add sugar to the list of edible things to avoid Which isn't much of a stretch considering sugar adds no value to one's daily diet and can provoke a host of major illnesses Lustig makes a strong case for sugar being the culprit in the American society's march toward obesity and the fact that sugar is extremely hard to resist especially for children means this is one issue which is not going away any time soon While I've been reading about the dangers of too much sugar for years it is sobering to realize that American supermarkets are becoming repositories for processed foods most if not all containing sugar as well as salt and fat added to increase their addictive ualities Eating natural foods is so much easier in Europe since the supermarket shelves here are not stocked with majority processed foods and the advertisements for such foods are not nearly as prevalent An interesting book for those trying to figure out what to eat for health

  8. Clayton Clayton says:

    This book is a must read for anyone concerned about his or her health Lustig knew he'd take knife and arrow attacks that's why he walked into this battle against processed food wearing an armor of excellent research and experience If this book doesn't change your habits then you're head isn't hooked up right

  9. Thomas Ray Thomas Ray says:

    The enemy is insulin resistance Causes liver disease diabetes other metabolic diseaseExerciseAvoid sugar Avoid processed food anything nonperishableGet your plant based foods in fresh intact form nutrients encased in a protective sheath of fiber Slows absorption reduces overeating protects liver from rush of nutrients Fresh intact fruits vegetables nuts intact whole grains If the fiber has been polished out or juiced or frozen it can't do its jobEvery page of the first half of the book drips with revulsion for fat peopleAuthor admits medical doctors are one trick ponies take a pill and there's no pill Doctors can do nothingAuthor comes close to acknowledging that doctors' advice eat less go on a diet starve yourself to lose weight is actively harmful energy expenditure falls to match reduced intake Book doesn't say this but what's striking about very fat people is how very still they are They got this way by being very diligent about starvation dieting They've trained their bodies to conserve every calorie The body preferentially consumes its own muscle rather than fat when starving muscle burns fuel 247 the body destroys it to stay aliveThe book is also self contradictory sloppy glib elitist

  10. Kerry Kerry says:

    This book presents very compelling arguments for avoiding sugar and processed foods It focuses a lot on obesity but you don't have to be obese or overweight to benefit from this book because so much of what is in here is about overall health not weight I picked this book up because I saw this author featured on the documentary Fed Up and have been working on eliminating sugar and processed foods from my diet to increase my health rather than as a result of wanting to lose weight SPOILERSI completely agree that the calories incalories out energy balance message is WRONG and that not all calories are created eually These are truths in my opinion and I appreciated how well he explained these concepts My reasoning for giving the book 4 stars instead of 5 it does include a list of greenyellowred foods I didn't paste below as it was too much to type but doesn't really guide you in how to make that work or tell you how to balance your food properly It basically says that if you do it right you can follow South Beach vegan vegetarian or the Mediterranean diet but doesn't really tell you what that means at least not to my satisfaction Also I think the author really missed the boat on his recommendations for exercise basically he says just do some but it doesn't matter what kind you do because the point of exercise in his view is to boost metabolism and thermic value and heart health and doesn't seem to recognize that the type of exercise you do does affect your metabolism I think the part at the end about the politics is important but I had to stop reading because it just makes me mad Synopsis from my notesHigh fat and high sugar foods are addictive because they cause the brain to release dopamine However eat too much and your body gets used to them and you need greater levels to feel satisfied The appropriate amount of leptin will extinguish the desire to eat but again if you flood with insulin the brain doesn't get message to stop eatingThe goal is to get insulin down excess insulin tells liver to store energy as fat and also blocks leptin signals so you overeat The low Gi diet works best in those subjects whose pancreases released the most insulin The low carb diet works best in the subjects with the most insulin resistance Get your insulin profile Waist circumference is helpful than BMI in gauging health Fructose alcohol and trans fats are the bane of our existence and should be avoided as much as possibleVarious names of sugar contains fructose Agave nectar; Barbados sugar; Barley malt; Beet sugar; Blackstrap molasses; Brown sugar; Buttered syrup; Cane juice crystals; Cane sugar; Caramel; Carob syrup; Castor sugar; Confectioner's sugar; Corn syrup; Corn syrup solids; Crystalline fructose; Date sugar; Demerara sugar; Dextran; Dextrose; Diastatic malt; Diastase; Ethyl maltol; Evaporated cane juice; Florida crystals; Fructose; Fruit juice; Fruit juice concentrate; Galactose; Glucose; Glucose solids; Golden sugar; Golden syrup; Grape sugar; High fructose corn syrup; Honey; Icing sugar; Invert sugar; Lactose; Malt syrup; Maltodextrin; Maltose; Maple syrup; Molasses; Muscovado sugar; Organic raw sugar; Panocha; Raw sugar; Refiner's syrup; Rice syrup; Sorghum syrup; Sucrose; Sugar; Treacle; Turbinado sugar; Yellow sugarNaturally occurring fructose comes from sugar cane fruit some vegetables and honey Fruit and vegetables are the ones with fiber Fruit has fructose but its effects are mitigated when eaten in its solid form because of the fiber In other words eat don't drink your fruitOn packaged food AVOID But if using If the words partially hydrogenated aka trans fat appear anywhere don't eat it If its a solid food it should have 3 grams of fiber or per serving If any form of sugar is one of the first three ingredients it's dessert not food Limit dessert to a treat ie once or twice per weekEat protein with breakfastSleep 7 9 hours per night Not getting enough sleep is correlated with being overweight and obesity To that end stop eating 3 4 hours before you go to sleep so your body can metabolize the food you've eatenExercise to reduce cortisol stress hormone and promote metabolism Keeping stress down is a major factor in reducing weight and improving health

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