Compre o livro Fat Chance: Beating the Odds Against Sugar, Processed Now, in this landmark book, he documents the science and the politics that have led. Compre Fat Chance: Beating the Odds Against Sugar, Processed Food, Now, in this much anticipated book, he documents the science and the politics that. Robert Lustig’s minute YouTube video Sugar: The Bitter Truth, has been viewed more 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 30 years. Quotes from Fat Chance.
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The landmark New York Times best seller that reveals how the explosion of sugar in our diets has created an obesity epidemic, and what we can do to save. We thought it'd be fun to review a book and highlight the kinds of things we noticed Fat Chance is firmly against the consumption of sugar. Fat Chance: Beating the Odds Against Sugar, Processed Food, Obesity, and Disease Author: Robert Lustig Hudson Street Press (Penguin USA), New York.
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. Running, cycling, swimming etc. I'm talking about health, well being, not looking good.
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. Meat, fruit, veg etc.
This is a highly propogated myth. Some calories are not burned off as easily as others. The type of caloric intake varies greatly. 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 kids. I've had a life of sugar over-consumption. And I've also mostly had a sedentary life with little sports activity.
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. View all 3 comments. Feb 11, JA rated it really liked it.
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 thi I am giving this book a high rating with mixed feelings.
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: 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.
Book Review. Fat Chance: The Hidden Truth About Sugar, Obesity and Disease by Dr Lustig
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.
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.
Book Review: Fat Chance or Fat Choice?
Nevertheless, I am glad to have read it. I watched Dr. Lustig's now famous lecture last year, Sugar: 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 equal". 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 sug I watched Dr.
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 download and eat more and more.
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. 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.
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 quality 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 more 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. 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. Lustig will convince you and you'll be glad he did. It's that important. Apr 17, Vivian rated it really liked it. Okay, I'm convinced: 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: 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 Okay, I'm convinced: 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 qualities. 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. View 1 comment. Nov 17, John Wiltshire rated it did not like it. 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? 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 it. I'll update when I'm done. 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 quote or use. For the first two thirds of this book I was seething. I'll explain. Basically, 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 quietly sidelined from the scientific community as being a bit "toxic".
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 equate 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 quote 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?
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.
I'm going to quote 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. 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 quite 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 quotes 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 quoted above kept playing in my mind. Her only enjoyment in life. This was my epiphany: I've been doing something called a core challenge for a last few months. It's very simple: To anyone watching it looks very easy.
You don't move.
Fat Chance: Beating the Odds Against Sugar, Processed Food, Obesity, and Disease
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 anyway. So, it seemed to me whilst out running, couldn't that somehow be transferred over to the mental side of "dieting" I put that in quotes because I hate that term.
It's not a diet, it's a lifestyle change. For LIFE. Core strength for the mind. 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 love 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. I beg to differ. So, no, I'm not all that impressed with Dr Lustig. I 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 more sugar in than soda. So, core, weights, cardio and then a run and then some carrot juice.
I'm doomed. View 2 comments. Annoyingly verbose, with far too many rhetorical questions, 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 everyone. 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 prof Annoyingly verbose, with far too many rhetorical questions, and it's exclusively US-centric, however it is also chock full of very helpful information.
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 fructose. Robert 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 quality 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 more useful and interesting information in the wide ranging, interesting and important book. Mar 10, Clayton rated it it was amazing. 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.
Jun 12, Kerry rated it really liked it Shelves: 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.
These are truths in my opinion and I appreciated how well he explained these concepts. 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: 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 notes: High-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 more, but again if you flood with insulin, the brain doesn't get message to stop eating. The 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 more helpful than BMI in gauging health. Fructose, alcohol, and trans-fats are the bane of our existence and should be avoided as much as possible.
Various names of sugar: 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 fruit. On packaged food: 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 more per serving. If any form of sugar is one of the first three ingredients, it's dessert, not food.
Limit dessert to a treat -- i. Sleep hours per night. Not getting enough sleep is correlated with being overweight and obesity. To that end, stop eating hours before you go to sleep so your body can metabolize the food you've eaten. Exercise to reduce cortisol stress hormone and promote metabolism. Keeping stress down is a major factor in reducing weight and improving health.
Jan 26, Richard rated it it was amazing Shelves: Okay, yeah, I finished this eons ago. Then I bought a copy I first read it as a library loan , with the intention of re-reading and writing a Big Review. Now I'm behind by at least four five? Big Reviews.
But this could change you life — even give you years more of health and life. Read it, even if I never get around to writing that Big Review. A History by James Salzman: But Paleo— http: And but genetics— www. More re fiber: Yet another source, an interview with the Doc 'cause he's written a cookbook: Oh, and: The Fat Chance Cookbook: Mar 19, Bethann rated it really liked it.
This book is depressing to anyone who struggles with weight and believes weight loss can be achieved through dieting, but it rings true and is well backed-up with research--and the author does, at the end, pose some solutions to the dilemma he outlines. Basically, this book says, diets never work and all you can do once you've ruined yourself by getting too many fat cells is exercise your ass off and try to eat lots of fiber and stay away from processed foods.
Also, This book is depressing to anyone who struggles with weight and believes weight loss can be achieved through dieting, but it rings true and is well backed-up with research--and the author does, at the end, pose some solutions to the dilemma he outlines. Also, when you reduce your food intake as in a diet , your body will after a while almost ALWAYS reduce its own energy intake to counterbalance it and keep you from losing more weight.
This is because when we were cavemen, we ate as much as we could in times of plenty, then slowly used up the fat in times of famine. Our bodies are apparently still keyed to that. However, the food industry, specifically through the s initiative to go "low-fat" and through the discovery of the cheap-to-produce high-fructose corn syrup, took fiber out of most foods and replaced it with sugar.
In the last couple of chapters, the author examines things that individuals can do there's a great shopping list with green, yellow, and red foods , and he also examines what we as a nation can do and looks at the social policy end of things. This is an interesting look at the obesity epidemic because it looks at public health, big food, and medical stuff all at once. What's missing is psychology--but that's kind of the point: But again, this book is not about that.
It's a great, if disheartening, read. Jan 12, Casey rated it liked it Shelves: This is an interesting book on the health food industry. It's thesis is pretty simple: The book first discusses why we as mammals are drawn to sugar, as I learned this interesting tid-bit from the book almost nothing in nature that is sweet is also poisonous. Mix this predestination for sweets and the food industry's ability to manipulate our tastebuds with salts and other additives and bam He also spends a great deal of time differentiat This is an interesting book on the health food industry.
He also spends a great deal of time differentiating genetic predisposition for obesity and sugar-overload-induced obesity. He is not advocating for any one diet, nor does he diagnose any real diet other than a low sugar diet. Another thing that he notes is the tendency for health-conscious dieters to make smoothies or blend their fruits and veggies into a pulp. He argues that this is about just as harmful for you as drinking SunnyD as it strips the fruits and vegetables of their original fiber and another argument that he uses is that you should not be consuming sugar unless it is attached to a high fiber product.
So, if he is right, all of you juciers beware. I have found that each nutritionist has their own theory. Here is mine: Interesting book overall, I did learn somethings, but I never know how to feel about a zealot claiming he has solved any problem completely. Mar 24, Max Skidmore rated it it was ok.
I enjoyed reading this book but only gave it two stars because of pessimism about how much is believable. There has to be just under three trillion books written about weight loss and good health. With such a volume of work, it is difficult to know who you can believe. This author is a medical doctor and that gives him some credibility. Much of the book deals with metabolism at the cellular level and is aimed at individuals with a PhD in Micro Biology How I enjoyed reading this book but only gave it two stars because of pessimism about how much is believable.
However, I just had to wonder if the author is trying to sell books with a new twist on the 3 trillion? He blames the current obesity "pandemic" on Richard Nixon who wanted to get re-elected and was worried that expensive food would derail his campaign. Funny how Republicans are responsible for all the world's woes? According to the author: Mar 29, Ashley rated it it was amazing Shelves: I devoured this book. Much of it is rather scientific and it took extra time and effort to understand, but now that I know what happens in my body when I consume sugar and why, I feel so empowered.
Lustig is clearly passionate on the subject and for good reason. And I appreciate that he used science instead of scare I devoured this book. And I appreciate that he used science instead of scare tactics to convince me. Granted, making necessary changes will definitely not be easy and he is frank about that, but the bottom line is that his advice rings true.
Eat real food, eat more fiber, exercise, reduce sugar And you'll feel better. Makes sense to me. Nov 28, Christina Dudley rated it really liked it Shelves: The Bitter Truth" lecture video got lots of hits on YouTube, has been watching the rise of obesity and its attendant ills in his practice over the last umpteen years. While not every obese person is unhealthy and many people with acceptable BMIs still suffer from metabolic syndrome , obesity frequently brings in train "the cluster of chronic metabolic diseases Consider some of his alarming statistics: So, how do we encourage real, life-changing and long-lasting behaviour change in our patients?
When faced with many disappointments, can it even work? Lustig spends most of the first half of the book explaining why behaviour change alone is so difficult. Our bodies have multiple adaptations to protect our body weight and we do not relinquish it without a fight. This battle is waged day by day in our guts gut hormones and our brains leptin making sustained weight loss incredibly difficult. Lustig clearly believes that individual behaviour change, while important, is inadequate to fully tackle the global obesity epidemic.
To a large extent, I agree with this. Our behaviour is determined by many things, including nature, nurture and our response to the environment we find ourselves in. The Moriarty orchestrating this disaster, according to Lustig, is a food environment which has changed dramatically over the last 50 years in the Western World, in parallel to the rise in obesity, and Lustig argues that tackling this aspect of our culture should be a greater concern.
Regular readers of this blog will already know my thoughts on sugar see Sugar: A Popular Poison? Lustig does not neglect the human cost of obesity, using a series of vignettes about patients from his paediatric obesity clinic to highlight the scale of the problem.
As an adult obesity physician, I found these vignettes fascinating. This is staggering. Rates of obesity are also climbing in children in many other countries worldwide. Obesity ruins lives.For example, fructose metabolism is different in athletes and those who are very active and use it immediately for energy, without storing it as fat. Those alterations must begin with a dramatic reduction in the consumption of sugars. Running, cycling, swimming etc.
That's the fat you need to lose. Over the last few decades, a trend to enhance food affordability has resulted in a reduction in the health benefits of food.