Always Hungry? Here’s the Book for You

Always Hungry

An interesting new diet book is released today. It’s Always Hungry? Conquer Cravings, Retrain Your Fat Cells & Lose Weight Permanently by Harvard Professor Dr. David Ludwig.

Dr. Ludwig has been one of the most influential low-carb researchers for a long time. Among other famous studies he’s shown that people on low-carb diets may burn on average 325 more calories per day.

In this book (which I was sent a pre-release copy of) Dr. Ludwig summarizes the science and comes to a smart conclusion: To lose weight long-term, we should not restrict calories and suffer. We should eat food that makes us want to eat less.  We should eat foods that reduce the “fat cell fertilizer”, the hormone insulin. This means fewer carbs, especially fewer bad carbs like sugar and flour.

None of this may be news to readers of this blog, but I still found this part of the book easily worth reading – it’s well written and details several really interesting studies. Especially when it comes to the effect of just eating slower carbs.

While most of the ideas may be well known in low-carb circles, I’m sure this book will convert many new people.

The diet part

The largest part of the book is a really detailed diet guide. It should work well for most people, even though I don’t entirely agree with Dr. Ludwigs approach. Let’s just say he’s much more moderate than me.

While Dr. Ludwig acknowledges that a very low-carb diet may be even more effective for weight loss, he thinks a more moderate version is easier to do, and effective enough. It’s the “tortoise” to the strict low-carb “hare” (Dr. Ludwig actually uses those words).

Thus his diet recommendation is to start out with 25% carbs, increasing it to 40% after two weeks. He also recommends 3 meals a day + 2 snacks. Obviously the carbs are mostly low-GI, unrefined carbs.

While this may work fine for many people, I feel going lower in carbs and removing the snacks (no need to snack on a true low-carb diet) would have made it significantly more effective. But of course, also more restrictive.

Summary

If moderation is your thing, or if you want a great insider explanation of the science, here’s the low-carb diet book for you:

Always Hungry on Amazon.com

More

Dr. Micheal Eades has written a much longer and glowing review of the book today: Always Hungry

Best of 2015: How to Lose 240 Pounds Without Hunger

Weight Control – The Calories vs. Insulin Theory

Best of 2015: How to Become a Fat-Burning Machine

8 Comments

  1. Very interesting. I have not yet read the book (only released yesterday), but the idea of obesity as a disease of too much insulin as opposed to too many calories is one that I heartily agree with. If obesity results from too many calories, then reducing calories is the obvious treatment. However, this has been a complete failure. If obesity results from too much insulin, the treatment is equally obvious - reduce insulin. Whether you use low carb diets or 'slow carbs' or fasting matters not at all.

    Interesting, too about eating foods that make us 'want' to eat less. One of the most surprising things we see in fasting is the significant decrease in appetite. Reducing insulin reduces the 'fat fertilizer'. However, the 3 meals + 2 snacks makes no sense to me. All foods stimulate insulin to some degree. Since the point is to decrease insulin, why would stimulating insulin 5 times a day be better than doing it once a day?

    Reply: #2
  2. Apicius
    I must admit...Dr Fung has a very good point. Doing LCHF was a life changer for me. But only up to a plateau. The intermittent fasting with LCHF improved the insulinogenic response control, and brought my weight down further. Not only did my weight lower, but I finally started seeing definition of muscles, nice curves, clearer skin, etc. it was obviously clear in the mirror how much fasting helped. Reducing feeding windows during the day had a powerful impact...which I think is what Dr Fung is describing. If I eat 5 meals a day...I'm screwed. Currently, I eat during 6pm to 10 pm. No quantity restriction. And of course the food is LCHF. I find this works best for me.
  3. bill
    Looks like the book advocates corn (polenta),
    wheat (cracked wheat), and rice and
    about 40% carbs after the first week or so.

    How is this a good thing or in any way
    helpful to someone trying to understand LCHF?

    Reply: #7
  4. jon
    I'll be honest, I have not read this and I won-t be doing so. I dont want to hijack, but Dr Fung inspired me to ask; might there be mileage in stimulating insulin a little a few times a day rather than stimulating more of it once or twice a day?
  5. Ingrid
    Jon,

    I don't think there is something like ' a little, a few times a day'. That basically means all the time all day. The amount of insulin would exceed the once only occasion, and the insulin production would be kept going. It is not an on-off button for this.

  6. Jon
    That makes sense, Ingrid.
  7. Jane
    The 1st Phase w last for a minimum of 2 weeks (and can be reintroduced at any time if people plateau in Phase 2 or 3) is 50% Fat, 25% Protein and 25% Carbohydrate. Sugar and proçessed carbohydrate free. In Phase 2 you can have up to 3 serves (1/2 Cup) of a low GI carb like brown rice, quinoa or sweet potato If people don't lose weight in Phase 2, he recommends that try remove these carbs" Once you have reached your goal weight you are allowed to experiment with reintroducing carbs. Benefits: More about retraining people to eat nutritionally dense foods, cutting out high GI and sugar. My daughter has kicked her sugar addiction. Whilst we have all lost some weight, but not as quickly as some diets, I'm impressed with reduction in waist as promised. It's a family friendly diet, allowing a lot of flexibility and is I think is easily sustainable in Phase 1 & 2. im not sure I want us to do Phase 3
    Reply: #8
  8. bill
    Jane said the book is, "More about retraining
    people to eat nutritionally dense foods, ..."
    Yet she says it says you can eat as much as "3 serves
    [sic] (1/2 Cup) of a low GI carb like brown rice,..."
    How is that "nutritionally dense"? And, how is
    that anywhere near LCHF?

    Why do people try to defend these things on
    this website?

    Do you not understand that rice (any rice) turns
    to glucose (sugar) in the bloodstream?

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