Always Hungry?: Conquer cravings Quotes.

1. "the ideas presented in this book culminate a century of research questioning the calorie balance model of obesity, and represent a fundamentally different way to understand why we gain weight and what we can do about it.7"
- David Ludwig, Always Hungry?: Conquer cravings

2. "fat cells much more than passive storage sites for excess calories. Fat cells take in or release calories only when instructed to do so by external signals—and the master control is insulin. Too much insulin causes weight gain, whereas too little causes weight loss. So if we think about obesity as a disorder involving fat cells, then a radically different view emerges: Overeating doesn’t make us fat. The process of becoming fat makes us overeat."
- David Ludwig, Always Hungry?: Conquer cravings

3. "In a study published in the American Journal of Clinical Nutrition,79 we followed 276 middle-aged adults in Quebec for six years, dividing them into categories based on diet. Overall, the participants gained about 6 pounds (quite typical for this age group), but with huge individual variation—ranging from a 20-pound weight loss to a 30-pound weight gain. For those consuming a high-carbohydrate/low-fat diet, Insulin-30 strongly predicted this variation. That is, people with low insulin secretion gained on average virtually no weight, whereas those with high insulin secretion gained on average more than 10 pounds. In contrast, Insulin-30 had no relationship to weight gain among those consuming a low-carbohydrate/high-fat diet."
- David Ludwig, Always Hungry?: Conquer cravings

4. "The saturated fats in dairy appear to be healthier than those in red meat.34 Shorter chain saturated fatty acids, such as the kind found in coconut, are metabolized quickly and don’t stick around long enough to cause much trouble. And to make matters even more complicated, the amount and type of carbohydrate in the diet influences how dietary fat affects blood lipids, with saturated fat and processed carbohydrate being an especially dangerous combination.35 So without bread, butter may be relatively benign."
- David Ludwig, Always Hungry?: Conquer cravings

5. "Insulin’s effects on calorie storage are so potent that we can consider it the ultimate fat cell fertilizer. For example, rats given insulin infusions developed low blood glucose (hypoglycemia), ate more, and gained weight. Even when their food was restricted to that of the control animals, they still became fatter.9 Conversely, mice genetically engineered to produce less insulin had healthier fat cells, burned off more calories, and resisted weight gain, even when given a diet that makes normal mice fat.10"
- David Ludwig, Always Hungry?: Conquer cravings

6. "Several studies have documented insulin resistance, higher triglycerides, higher blood pressure, and increased belly fat among research participants given diets with about 150 grams of fructose per day compared to diets with an equivalent amount of glucose.54 However, these studies have been criticized for providing unrealistically large amounts of fructose, triple the average intake of about 50 grams.55 Moreover, high consumption of fruit—the primary natural source of fructose—is associated with better, not worse outcomes in observational studies.56"
- David Ludwig, Always Hungry?: Conquer cravings

7. "In possibly the only clinical trial of its kind, seventeen South African adults were instructed to follow diets consisting primarily of fruit for a minimum of twelve weeks, with small amounts of nuts to satisfy nutritional requirements. The participants consumed on average twenty servings a day or more, likely containing at least 200 grams fructose. At the end of the study, the investigators observed virtually no adverse effects. To the contrary, body weight and other heart disease risk factors tended to improve despite this massive dose of fructose.57"
- David Ludwig, Always Hungry?: Conquer cravings

8. "This situation is similar to edema, a condition in which fluid leaks out of the blood vessels and accumulates elsewhere in the body (for example, in the legs), causing swelling. Despite having too much water in the body, people with edema may experience unquenchable thirst, because there’s not enough water in the blood, where it’s needed. Telling people with edema to drink less is no more effective than food restriction for weight loss, because it ignores the underlying cause. Insulin (and other influences, as we’ll discuss later) has programmed fat cells into calorie-storage overdrive. People chronically overeat because they’re trying to keep enough calories in the blood to feed the brain, compensating for those being siphoned off by overstimulated fat cells."
- David Ludwig, Always Hungry?: Conquer cravings

9. "as I see it, the similarities among all concentrated sugars and refined starch outweigh their metabolic differences."
- David Ludwig, Always Hungry?: Conquer cravings

10. "researchers from the University of Wales in the United Kingdom gave seventy-one female undergraduate students slow- or fast-digesting carbohydrate-based breakfasts and then tested their cognitive functioning. They found that memory, especially for hard words, was impaired throughout the morning after the fast-digesting breakfast."
- David Ludwig, Always Hungry?: Conquer cravings