Next up for
review is Always Hungry. The author,
Dr. David Ludwig, is an endocrinologist, researcher and professor at Harvard Medical School
and the Harvard School of Public Health. I met him a few times when I was
getting my Doctorate and I am a very big fan of his research.
Introduction
This interesting
book presents a weight loss strategy based on blood sugar stabilization. Dr. Ludwig
uses his vast research experience to argue that refined carbohydrate foods, and
the subsequent swings in blood sugar following their consumption, have much to
do with the increases in obesity in the last 30 years. The book is broken down
into 2 sections. The first section covers the research in the area of glycemic
load/glycemic index in a truly impressive fashion. The second part presents the
weight loss program, which includes 3 different phases, meal plans and recipes.
The book is 384 pages long. The first section of this book was the best I have
read since Dr. Walter Willett’s Eat,
Drink and Be Healthy (a must read for those who have not read it yet).
5 Things I Really Liked About Always Hungry
1) I really
liked how Dr. Ludwig explains the hormonal consequences of the foods we eat. He
presents a beautiful summary of the research to date on glycemic index and
glycemic load and puts a serious hole in the theory that a calorie is a
calorie.
2) Finally, a
popular weight loss book that talks about reasonable
weight loss. Dr. Ludwig explains that good and steady weight loss is ½ pound to
2 pounds per week. So many people think that their weight loss plan is failing
if they don’t lose 5 pounds a week and it is a shame. Slow and steady wins the
race with weight loss. You need to give your body time to adjust to the weight
you lose. In my opinion, this minimizes the level of “fight back” your body
will give in terms of increased hunger and decreased metabolism.
3) I really agree
with Dr. Ludwig when he says that refined carbohydrate and sugar consumption are
the critical components of weight gain and need to be the focus of weight loss efforts.
4) Dr. Ludwig
recommends the reader consume a source of protein, fat, and low glycemic carb
at each and every meal. The addition of the protein and fat attenuates the
glycemic response. This will sound familiar to those who have read my book.
This is probably because both Dr. Ludwig and I used the same research to formulate
our weight loss strategies. This method of macronutrient combination just flat
out works if you are trying to lose weight.
5) I also really
like how Dr. Ludwig incorporates sleep and stress reduction into his program.
These are two critical areas for those looking to lose weight that do not get
nearly enough attention.
5 Things I Didn’t Agree With In Always Hungry
1) The book
really didn’t stress the importance of resistance training, which I feel is
mandatory if long term weight loss is your goal. Resistance training both
increases metabolism and spares lean body mass during the weight loss
process.
2) I thought the
cardio recommendations were a little on the light side. I have found that women
in particular need to do a lot more cardio than Dr. Ludwig recommends in order
to achieve and maintain their weight loss goals.
3) The program
allows 2 alcohol containing drinks per day. While I can’t deny the health benefits
of moderate alcohol consumption, in my clinical experience, this amount of
alcohol will dramatically slow down the weight loss process.
4) In the food
lists, there is no limit whatsoever on saturated fat and red meat. Foods like
beef, full fat cheese, butter, sour cream, and heavy cream can be included at
every meal if you want. I found this surprising. Many of these foods have been
associated with an increased risk of heart disease, stroke and certain cancers
and I don’t know why you would not want to focus on more healthful choices of
protein and vegetable based fats.
5) The addition
of up to 6 teaspoons of sugar each day and an ounce of 70% cocoa dark chocolate
(which adds another 2 teaspoons) was surprising to me. The research Dr. Ludwig
presents on the dangers of sugar and its addictive properties is very compelling
in the first section. In my experience, the vast majority of those with a
weight problem have uncontrollable cravings when consuming sugars and refined
grains and they will not stop at just a few servings of these foods. The more
sugar they have, the more they want.
I do believe
that there are people who are not addicted to sugar and refined carbs and can
have just 1 cookie and stop there. These people are few in number and almost never
have a problem with their weight. To me, the only answer is complete sugar
restriction. After a 2 week withdrawal period, it is amazing how you won’t care
that you are not eating sugar. I can’t think of a single client of mine that
has attained their weight loss goal who ate sugar regularly.
Is Always
Hungry Worth Reading?
100% yes! I truly
enjoyed this book. Many of my recommendations came from the same research that
Dr. Ludwig covers in the first section of this great book. Our approach is very
similar and we differ in just a few areas. I believe exercise should get a bit
more attention. I believe that saturated fat and red meat should be limited. I
believe sugar should be avoided 100%. Lastly, I believe that alcohol
consumption should be a bit more controlled. This is an excellent book and a
must read for anyone interested in how the food we eat can impact our weight
and our health.
