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Introduction: The Journey to a Healthy Weight

Part 1: A New Era of Food Addiction Has Arrived

1.
Environment is destiny
2.
The addictive power of food
3.
What Our Own Biology Tells Us
4.
Sensitivity and susceptibility
5.
The Legacy of Obesity
6.
Weight regain
7.
Body positivity, health positivity

Part 2: A New Understanding of Energy and Weight

8.
journey
9.
Biological forces that resist weight loss
10.
How to Set a Healthy Weight Goal
11.
toxic fat
12.
Weight reset

Part 3: The Path to Sustainable Weight Loss

13.
new era
14.
Use of obesity treatment drugs
15.
Maintaining weight loss
16.
The path to healthy eating
17.
The role of insulin resistance
18.
Eating for Health
19.
A New Perspective on Behavioral Therapy
20.
Tricks of the mind
21.
The journey continues

Part 4: The Path to Obesity Liberation

22.
New landscape
23.
A more formidable weapon could not have been designed.
24.
The food industry targeting us
25.
The obesity treatment gold rush
26.
Economics and Fairness

Conclusion: Break Free from Food Addiction
Acknowledgements
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We have lost the ability to feel full,
By 2030, half of all adults will be obese!
A chilling warning to humanity's food addiction

Kessler diagnoses food addiction caused by processed foods as the main cause of weight gain.
Highly processed, super-prepared foods cause lasting damage to our brains, stimulating addiction circuits that trigger food cravings and altering neurohormones that regulate weight.
As a result, our average weight limit, or the weight range within which our bodies naturally strive to remain, has continued to increase.
Kessler says that pre-prepared foods have become today's "new cigarettes."
During his time as FDA Commissioner in the 1990s, he contributed to changing public perception of cigarettes by exposing the harmful effects of nicotine, which the tobacco industry had cleverly hidden.
Like the tobacco industry of its time, the modern food industry cleverly conceals the addictive and harmful properties of its processed foods.
The convenience and delicious taste of processed foods hide the truth that they disrupt modern people's biological systems, making weight control difficult.


“Over the past 30 years, the food industry has created an environment overflowing with highly processed, delicious, energy-dense, high-glycemic-index foods that are difficult to resist.
In many ways, pre-prepared foods have become the new cigarettes.”
_From “Environment is destiny”

Children, in particular, are frequently exposed to processed foods, which can lead to addiction pathways that can affect them throughout their lives.
Children consume 67% of their total calories from processed foods.
About half of all infant formulas sold over the past few decades have contained corn syrup solids, and one study found that infants fed formulas containing corn syrup had a fourfold increase in C-peptide (a marker of the body's ability to secrete insulin).
Superfoods cause food addiction in children, which leads to an increase in obesity and adult diseases.
One in five children is obese, and type 2 diabetes, previously seen only in adults, is now occurring in children.
Fatty liver disease, which once occurred only in older men or those who consumed excessive alcohol, now affects 5 to 10 percent of children and is now as common as asthma.


“Once you plant addiction pathways in children’s brains, it’s almost certain they’ll be fighting those pathways for the rest of their lives.”
_From "Sensitivity and Sensitivity"

Why do diets fail?
Because our bodies are designed to fight weight loss.
The Biology Behind Obesity and Stubborn Weight Loss

The simple slogan of "eat less and exercise more" has long been held up as the answer to solving the obesity problem.
Eating less and exercising more can create an energy deficit, and all diets, medications, and surgeries work by creating an energy deficit.
If the answer is so clear, why do so many people fail at dieting and can't maintain the weight they've lost?
The author points out the blind spot in the medical solution of 'energy deficit'.
It is the body's resistance.
When the body senses an energy deficit, the homeostatic system kicks in, increasing appetite and reducing the energy the body expends.
At some point, our bodies are designed to fight weight loss.
This is why it is difficult to maintain the weight loss even after losing it with difficulty.


“The exact proverb that no one says is this:
“When we eat less and exercise more, our body’s antagonistic systems fight back against these efforts.”
_From “Biological Forces That Resist Weight Loss”

When an obese person loses weight rapidly, their basal metabolic rate decreases significantly.
According to a model analysis by the National Institutes of Health, for every 1 kg of weight lost, appetite increases by 95 calories per day and energy expenditure decreases by 25 calories per day.
Food cravings increase, and the body's energy expenditure decreases.
People who lose weight need more self-control, fewer calories, and more exercise to maintain their weight than others.
This is why most people, even after successfully dieting, return to their pre-loss weight.


Break free from food addiction and restore homeostasis!
A recovery revolution that restores your damaged weight management abilities.

Historically, weight loss through dieting has been seen as a product of sheer determination and willpower, but the challenge lies in battling hunger, a driving force in the brain's homeostatic system, and cravings, a hallmark of the brain's reward circuitry, which are triggered by cues.
_From "The Road to Healthy Eating"

So how is it possible to lose weight and keep it off for a long time?
The key is to break free from food addiction, and the key is satiety.
The author emphasizes that rather than sticking to one method to overcome food addiction, you should combine, rotate, and adapt strategies like diet, exercise, sleep, fasting, and medication to meet your needs.

He compares the short-term and long-term effects of various nutritional approaches, including low-carb diets, Mediterranean diets, and low-fat diets, and concludes that experts are converging on low-carb (or moderately low-carb) diets and plant-based eating habits over unsustainable, strict diets.
Appropriate fasting can also improve metabolic flexibility.
Sufficient sleep is also emphasized.
This is because sleep deprivation changes neurohormones and increases reward sensitivity.
Even just one night of poor sleep can cause your brain to go into autopilot mode, leaving you vulnerable to the temptations of processed foods.


We also comprehensively examine the mechanisms, history, and side effects of diet drugs, including GLP-1.
The author successfully lost weight by using GLP-1, and his high blood pressure, blood sugar, and body fat percentage returned to normal levels.
However, during the process, he experienced chills, and interviews with several experts revealed that this could be a precursor symptom of malnutrition.
The authors say that while GLP-1 drugs can be an effective diet strategy, ongoing monitoring is necessary to account for nutritional concerns such as micronutrient deficiencies and malnutrition, as well as potential unexpected side effects.


Above all, he says, we must confront the problem of ultra-prepared foods head-on.
To this end, we propose food labels that clearly indicate the three most important ingredients in food, along with education, and warning labels for harmful foods.
"Obesity Liberation" is an intellectual journey that unravels the mystery of weight.
This book will show readers a comprehensive understanding of our bodies and the new science needed to achieve a healthy weight.