Many ALWAYS HUNGRY? Book readers have wondered: What kinds of flour can I use in the AH Phases and how do I substitute them in my favorite recipes? Here’s our answer:

Non-grain flour products like almond flour, chickpea flour or coconut flour are recommended for all phases of the AH Book Program. Once you have hit your goals and moved into Stage 3, we recommend using grain-based flours with caution only as your body tolerates them.

What happens in the brain after eating too much refined carbohydrate? The answer may just surprise you…


Will Exercise End the Obesity Epidemic?

Perhaps the problem isn’t consuming too many calories, but rather not burning off enough of them. A century ago, most people obtained regular physical activity at work, while traveling, and in recreation. Today, many of us have sedentary jobs, use cars for transportation, and spend much of our spare time in front of screens. Is exercise the answer?

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Why Calorie Restricted Diets Don’t Work

According to the USDA’s Choose MyPlate website, “Reaching a healthier weight is a balancing act. The secret is learning how to balance your ‘energy in’ and ‘energy out’…” A secret, indeed! In reality, no one, not even nutrition experts, can accurately “practice” calorie balance. Without elaborate technology, it’s virtually impossible to estimate to within 350 calories a day how much we eat and burn off. A calorie gap of that magnitude can mean the difference between remaining thin and developing morbid obesity in just a few years. For that matter, if counting calories were key to weight control, how did humans manage to avoid massive swings in body weight before the very concept of the calorie was invented?

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The Truth About Body Fat

In our weight-obsessed culture, it’s common to disparage the fat in our bodies. But body fat is a highly specialized organ, critically important for health and longevity. Among its many functions, fat surrounds and cushions vital organs like the kidneys and insulates us against the cold. Body fat also signifies health, conferring beauty when distributed in the right amounts and locations. But critically, fat is our fuel tank — a strategic calorie reserve to protect against starvation.

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The Forty-Year Low-Fat Folly

It seemed to make sense: If you don’t want fat on your body, don’t put fat into your body. Fat has 9 calories per gram (about 120 calories in a tablespoon), compared to just 4 calories per gram for carbohydrates or protein. So, in the 1970s, prominent nutrition experts began recommending that everyone follow a low-fat diet, in the belief that eating less fat would automatically help lower calorie intake and prevent obesity.

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take charge of cravings

Take Charge of Food Cravings — no “White Knuckles” Necessary

Most of us have overeaten at one time or another, only to regret it later. Who hasn’t felt uncomfortably full after Thanksgiving dinner?

But why do so many people feel out of control around food so often? Why do so many of us cave to food cravings and over indulge or even binge, only to be left with overwhelming guilt that we’ve broken yet another diet or healthy eating resolution? We’re left feeling uncomfortable, wondering why we didn’t have more will power or couldn’t stay strong in the face of temptation.

But what if I told you that this kind of disordered eating isn’t your fault? That you — and your will power — are not to blame, and the solution can be found in our biology? Let me explain.

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Ludwig Responds to Whole Health Source Article

I wrote the book Always Hungry? to present the Fat Cell model (also called the Insulin-Carbohydrate model) of body weight control, as an alternative to the Calories In, Calorie Out approach to obesity treatment. According to this unconventional way of thinking, weight gain occurs because fat cells are stimulated by insulin and other anabolic signals to take in and store excessive calories. When this happens, the concentration of calories in the blood becomes depleted, leaving too few for the rest of the body. Perceiving this problem, the brain responds by increasing hunger and lowering metabolic rate — akin to a state of starvation — antagonizing long-term weight loss. In this sense, the conventional low-calorie diet is symptomatic treatment that makes the fundamental problem worse, by further restricting the available fuel supply in the blood stream.

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Hippocrates, known as the father of Western medicine, said, “Obese people…should perform hard work…eat only once a day, take no baths, sleep on a hard bed and walk naked as long as possible.” The Seven Deadly Sins equate gluttony with anger, avarice, envy, lust, pride, and sloth.

For more than two thousand years, Western society has considered obesity a weakness of character, or at least evidence of poor self-control. Probably for that reason, people are subjected to abuse, discrimination, and stigma because of their weight, even though such prejudice directed at virtually any other physical characteristic or medical condition would be socially unacceptable today.

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Intermittent Fasting

Intermittent fasting (by having only one or two meals a day, or limiting food intake a few days a week) has attracted attention lately, including in several recent diet books. The Always Hungry? program can support intermittent fasting and, in principle, enhance its benefits. Once fat cells have been “retrained” to release stored calories, the transition from fed to fasting becomes easy and doesn’t precipitate the starvation response — involving extreme hunger, release of stress hormones and slowing metabolism.

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