Eat to Beat Your Diet: Burn fat, heal your metabolism, live longer

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In the chapters ahead, you will learn how you can fight harmful fat, improve your metabolism, and eat for pleasure—all at the same time. And I will show you exactly how to put the latest research to work in your daily menu. Some information may not be new or groundbreaking for readers already familiar with the topic of nutrition and health. The fiery heat of chili pepper is due to its bioactives, capsaicin and capsinoids. Contrary to popular belief, the burning sensation does not come from the seeds. Instead, the spicy bioactives are mostly concentrated in the pithy white membrane called the “placenta” that holds the seeds. Recall from Chapter 4 that capsaicin and capsinoids wear multiple hats when it comes to your metabolism: they activate brown fat and trigger thermogenesis, burn down white fat, improve your blood sugars, and curb your appetite.”

Excess body fat is a true villain when it comes to your well-being, even in slender people. A common misconception is that you only need to worry about body fat if you are overweight. In reality, even if the number on the scale says “you’re healthy,” you can have too much fat. Medical research shows that everyone needs to be concerned about the amount of body fat they carry inside their frame. Eat to Beat Your Diet’ by Dr. William Li is a valuable resource that debunks dieting myths, provides insightful reeducation, and offers practical guidance for achieving a healthier lifestyle. With its emphasis on understanding the impact of different foods on our bodies and the inclusion of delicious recipes, this book is a must-read for anyone seeking to make informed dietary choices and prioritise their overall well-being. The results at one month showed that those eating the traditional Japanese diet lost 2.4 pounds, while those on the modern diet actually gained 0.2 pounds. When body composition was analyzed, these losses and gains were all in fat. The traditional diet eaters lost 7 percent body fat, while the modern eaters gained 1 percent more body fat.” The diversity of bacteria in your gut is also important. As a general rule, the greater the diversity, the better your health. Lean individuals have a more diverse microbiome than people who are obese. What’s important is that you can influence your microbiome directly through the foods you eat. People who consume more plants in their diet have more diverse species of bacteria in their gut than those who shy away from fruits and vegetables.Dr. Li explains clearly, in language the layman can understand, what we have always intuitively known: food is the best medicine. Eat to Beat Your Diet shows us the How and Why. James Taylor Body fat contains at least 15 hormones that instruct other organs, including the brain, on what to do. These hormones influence the health of one's brain, immune system, gut, circulation, muscles, reproductive system, and especially one's metabolism. While fat is vital to the body's ability to function, most people's problem is having excess fat.

Fat insulates you like a sweater when you are exposed to the cold, and it cushions and prevents your internal organs from rupturing if you take a fall. More surprising, science has revealed that fat itself is an actual organ. It releases hormones and chemical signals that control your brain, heart, immune system, and virtually all your body’s health systems. Fat is not to be feared but rather respected, although we do need to keep it under control. The Problem with Excess FatEat to Beat Your Diet' mixes scientific knowledge and practical tips to help you make informed food choices and boost metabolic health. Seventy percent of your immune system is in your intestines, where it communicates with your gut microbiome. Part of your immune system is also embedded in your fat. Like the rest of your body’s defenses, your immune system is strongly influenced by the foods you eat.

Further parts of the book may become repetitive and this may make the reading experience less enjoyable.almost 4 ☆ What you can eat can lower inflammation, boost immune defense, and shrink fat tissue, leading to weight loss.

Choosing the right foods can take your health to the next level. In my previous book, Eat to Beat Disease, I gave a comprehensive primer on your body’s health defense systems. Since then, medical research has greatly expanded our understanding of the many ways our health defenses are linked to our body fat, and vice versa. What this means is that eating to boost your health defenses can also help rein in your body fat. The harm caused by excess body fat also directly hinders the body’s health defense systems, making you more vulnerable to disease. In this first chapter, I will lay out, for the first time ever, the fascinating connections among food, fat, and your five health defenses. So let’s take a closer look at how each of these systems does its job and how they interact with your body fat. Heroes of Health: Fat and Your Five Defense Systems The Angiogenesis System More than one hundred foods can fortify your body’s angiogenesis defenses by either stimulating or inhibiting blood vessel growth. Beyond green tea, foods like turmeric, soybeans, ginseng, and broccoli all prevent unwanted blood vessels from supplying nourishment to cancer cells, and they suppress the growth of fat cells, too. 7 Other foods that support your angiogenesis defenses, such as fruit skins, barley, and even sea bass, can stimulate helpful new circulation for healing. Here’s the remarkable part: angiogenesis-inhibiting foods do not starve your organs, and angiogenesis-stimulating foods do not provoke cancer growth. Your body is designed so that when it comes to responding to healthy foods, it takes just what it needs, nothing more, nothing less. 8 The Regeneration System This book is a wonderful minestrone - a science-led mash up of fascinating facts with smart guidance on where food and fat should be going in the future (who thought fat could be so interesting ?) with a light sprinkling of food history, tasty menus and the immortal Bruce Lee. A perfect feast for someone who wants to lose a few pounds and get a lot healthier. Like me in fact. Peter Gabriel If the word “fat” triggers a strong emotion when you hear it, you’re not alone. Our language is filled with words like “overweight,” “obese,” and “heavy” that can bring about judgment, discomfort, disappointment, and even fear. We wince when we see the fat on our frame in the bathroom mirror. It makes us feel less healthy. Even in the grocery store, we feel a negative reaction when we see a rind of fat on a cut of meat in the butcher section. Fat has a bad reputation—but I’m here to tell you that fat is not the villain we’ve made it out to be.Part 2 takes readers on a virtual shopping trip, guiding them through different sections of the grocery store to discover metabolism-boosting ingredients. Dr. Li highlights the foods with strong scientific evidence for fighting body fat and shares his preferred selection for a delicious MediterAsian diet – a combination of Mediterranean and Asian diets. While there are useful nuggets of research and tips, some readers expressed that they expected more specific guidance on incorporating foods into their diets, especially after reading Dr. Li’s previous work.