The Truth About Obesity and How to Fix It: Download Why We Get Fat by Gary Taubes for Free
Why We Get Fat And What To Do About It Pdf Download
If you are struggling with your weight and looking for a science-based solution, you might be interested in reading Why We Get Fat: And What To Do About It by Gary Taubes. This book challenges the conventional wisdom on obesity and weight loss and offers a simple and effective way to improve your health and shed excess pounds. In this article, we will give you an overview of what the book is about, who is the author, why it is relevant for today's society, what is the main argument of the book, what are the implications of the book, and how you can download a free pdf copy of it.
Why We Get Fat And What To Do About It Pdf Download
What is the book about?
Why We Get Fat: And What To Do About It is a book that explains the causes and consequences of obesity and how to prevent and reverse it. The book is based on extensive research and evidence from various fields of science, such as nutrition, physiology, biochemistry, genetics, epidemiology, and history. The book aims to debunk the myths and misconceptions that have dominated the public discourse on obesity and weight loss for decades and to provide a clear and compelling alternative that is consistent with both logic and data.
Who is the author?
The author of Why We Get Fat: And What To Do About It is Gary Taubes, a renowned science writer and journalist who has won several awards for his work. He is also the co-founder and senior scientific advisor of the Nutrition Science Initiative (NuSI), a non-profit organization that funds and conducts research on nutrition and health. Taubes has written several books on diet and health, such as Good Calories, Bad Calories, The Case Against Sugar, and The Diet Delusion. He has also written articles for various publications, such as The New York Times, The Atlantic, Science, and Nature.
Why is it relevant for today's society?
Why We Get Fat: And What To Do About It is a relevant book for today's society because obesity has become a global epidemic that affects millions of people worldwide. According to the World Health Organization (WHO), obesity has nearly tripled since 1975 and in 2016, more than 1.9 billion adults were overweight, of which over 650 million were obese. Obesity is associated with increased risk of various chronic diseases, such as diabetes, heart disease, stroke, cancer, and dementia. Obesity also reduces quality of life, productivity, and life expectancy. Therefore, finding effective ways to prevent and treat obesity is crucial for individual and public health.
The Main Argument of the Book
The conventional wisdom on obesity and weight loss
The conventional wisdom on obesity and weight loss is based on the idea that we get fat because we consume more calories than we expend. This is also known as the calories-in, calories-out model or the energy balance hypothesis. According to this model, the only way to lose weight is to create a calorie deficit by eating less and/or exercising more. This model assumes that all calories are equal and that the type and quality of food we eat do not matter, only the quantity. It also assumes that our body weight is regulated by a simple mathematical equation that can be manipulated by changing our behavior.
The flaws and limitations of the calories-in, calories-out model
Taubes argues that the calories-in, calories-out model is flawed and limited for several reasons. First, it does not explain why some people are thin and others are fat, despite eating similar amounts of calories and having similar levels of physical activity. Second, it does not explain why obesity rates have increased dramatically in the past few decades, despite no significant changes in average calorie intake or expenditure. Third, it does not explain why most people who lose weight by following this model tend to regain it within a few years or even months. Fourth, it does not take into account the hormonal and metabolic factors that influence how our body stores and burns fat. Fifth, it ignores the role of genetics and environmental factors that affect our susceptibility to obesity.
The alternative hypothesis: how carbohydrates and insulin affect fat storage
Taubes proposes an alternative hypothesis that explains obesity and weight loss in terms of how carbohydrates and insulin affect fat storage. He claims that we get fat not because we eat too much, but because we eat the wrong foods, especially refined carbohydrates, such as sugar, flour, bread, pasta, rice, potatoes, and corn. These foods raise our blood sugar levels rapidly and trigger the secretion of insulin, a hormone that regulates blood sugar and fat metabolism. Insulin tells our fat cells to store fat and prevents them from releasing it. As a result, we accumulate excess fat in our body and become resistant to insulin. This leads to a vicious cycle of hunger, overeating, and weight gain.
The Implications of the Book
How to apply the book's recommendations to your diet
If you want to apply the book's recommendations to your diet, you need to do two things: reduce your carbohydrate intake and increase your fat intake. Taubes suggests that you should avoid or limit foods that are high in carbohydrates, such as grains, starches, fruits, juices, sweets, sodas, and alcohol. Instead, you should eat foods that are high in fat and protein, such as meat, fish, eggs, cheese, butter, cream, nuts, seeds, and vegetables. Taubes claims that by doing this, you will lower your insulin levels and enable your body to burn fat for fuel instead of storing it. You will also feel more satisfied and less hungry, which will help you eat less without counting calories or feeling deprived.
What foods to eat and what foods to avoid
Here is a table that summarizes what foods to eat and what foods to avoid according to the book:
Foods to Eat Foods to Avoid --- --- Meat (beef, pork, lamb, etc.) Grains (wheat, rice, corn, oats, etc.) Poultry (chicken, turkey, duck, etc.) Starches (potatoes, yams, cassava, etc.) Fish and seafood (salmon, tuna, shrimp, etc.) Fruits (apples, bananas, oranges, etc.) Eggs Juices (orange juice, apple juice, etc.) Cheese Sweets (candy, chocolate, ice cream etc.) Butter Sodas (cola, sprite, etc.) Cream Alcohol (beer, wine, liquor, etc.) Nuts and seeds (almonds, walnuts, sunflower seeds, etc.) Sugar (table sugar, honey, maple syrup, etc.) Vegetables (broccoli, spinach, lettuce, etc.) Flour (bread, pasta, cake, etc.) The benefits of low-carbohydrate eating for health and weight management
Taubes claims that low-carbohydrate eating has many benefits for health and weight management. Some of these benefits are:
It lowers blood sugar and insulin levels It improves blood pressure It reduces inflammation It increases HDL cholesterol It lowers triglycerides It reduces appetite It preserves lean muscle mass It enhances cognitive function It prevents or reverses diabetes It protects against heart disease It reduces the risk of cancer
A summary of the main points of the book
In conclusion, Why We Get Fat: And What To Do About It is a book that challenges the conventional wisdom on obesity and weight loss and offers a simple and effective way to improve your health and shed excess pounds. The book argues that we get fat not because we eat too much, but because we eat the wrong foods, especially refined carbohydrates, such as sugar, flour, bread, pasta, rice, potatoes, and corn. These foods raise our blood sugar levels rapidly and trigger the secretion of insulin, a hormone that regulates blood sugar and fat metabolism. Insulin tells our fat cells to store fat and prevents them from releasing it. As a result, we accumulate excess fat in our body and become resistant to insulin. This leads to a vicious cycle of hunger, overeating, and weight gain. The book suggests that the only way to lose weight is to reduce our carbohydrate intake and increase our fat intake. This will lower our insulin levels and enable our body to burn fat for fuel instead of storing it. This will also make us feel more satisfied and less hungry, which will help us eat less without counting calories or feeling deprived.
A call to action for readers to download the pdf and try the diet
If you are interested in reading Why We Get Fat: And What To Do About It by Gary Taubes, you can download a free pdf copy of it from this link: https://archive.org/details/WhyWeGetFatAndWhatToDoAboutIt_201803. You can also buy the book from various online platforms, such as Amazon, Google Books, or Barnes & Noble. We highly recommend that you read the book and try the diet for yourself. You will be amazed by the results and the benefits that low-carbohydrate eating can bring to your health and weight management.
A list of frequently asked questions and answers
Here are some frequently asked questions and answers about Why We Get Fat: And What To Do About It and low-carbohydrate eating:
Is low-carbohydrate eating safe?
Yes, low-carbohydrate eating is safe and healthy for most people. There is no evidence that low-carbohydrate eating causes any harm or adverse effects on blood lipids, kidney function, bone health, or brain function. On the contrary, low-carbohydrate eating has been shown to improve many markers of health and prevent or reverse many chronic diseases.
Will I get bored of eating low-carbohydrate foods?
No, you will not get bored of eating low-carbohydrate foods. There is a wide variety of delicious and nutritious foods that you can eat on a low-carbohydrate diet, such as meat, fish, eggs, cheese, butter, cream, nuts, seeds, and vegetables. You can also use spices, herbs, sauces, and dressings to add flavor and variety to your meals. You can also find many recipes online or in books that are low-carbohydrate friendly.
Will I lose muscle mass on a low-carbohydrate diet?
No, you will not lose muscle mass on a low-carbohydrate diet. In fact, you will preserve or even gain muscle mass on a low-carbohydrate diet. This is because low-carbohydrate eating stimulates the production of growth hormone and testosterone, which are hormones that promote muscle growth and maintenance. Low-carbohydrate eating also spares protein from being used as fuel and allows it to be used for building and repairing muscle tissue.
Will I feel tired or weak on a low-carbohydrate diet?
No, you will not feel tired or weak on a low-carbohydrate diet. In fact, you will feel more energetic and alert on a low-carbohydrate diet. This is because low-carbohydrate eating stabilizes your blood sugar and insulin levels and prevents the spikes and crashes that cause fatigue and mood swings. Low-carbohydrate eating also allows your body to access and burn your stored fat for energy, which provides a steady and abundant source of fuel for your brain and muscles.
Will I miss out on any nutrients on a low-carbohydrate diet?
No, you will not miss out on any nutrients on a low-carbohydrate diet. Low-carbohydrate foods are rich in protein, fat, vitamins, minerals, antioxidants, and phytochemicals that are essential for optimal health. You can also supplement your diet with a multivitamin or mineral if you are concerned about any potential deficiencies. However, most people who eat a well-formulated low-carbohydrate diet do not need any supplements.