1. SIMPLE SUGARS
   1. make you fat because they cause rebound hypoglycemia.
   2. They also make you fat because the rapid absorption of glucose from gut to blood leads to a rapid increase in insulin which leads to conversion of the excess glucose into fat.
   3. Whenever a population eats a lot of simple sugars eg. white bread, sweets, candies, deserts, high sugar cereals --> as a group, they become much fatter. Eg. the USA.
2. FRUCTOSE
   1. makes you fat because it is uniquely metabolized by the liver alone and about 1/3 is converted to fat.
3. FAT makes you fat, because your body prefers to store it.
   1. In the words of Dr McDougall, "the fat you eat is the fat you wear".
   2. "A moment on your lips, forever on your hips".
   3. Animal foods contain a lot of fat. Animal products contain way more fat than plants. Eg. fat content of animal foods >>> plant foods.
   4. There is no such thing as truly lean meat. So called "lean meat" may decrease percent fat from 60% to 30% which is still a fat food. By comparison, rice is < 1% fat.
   5. Fried foods are soaked in fat.
   6. Take a look at the pizza carton the next day. Look at those solid blobs of hardened fat. Do you want that in the arteries of your heart, your brain or your reproductive organs? That is why whenever someone makes an ignorant comment to me like, "how could you pass up this fried food or this double layer grease filled cake? You are missing out on life." My response is a polite no thank you. But what I am really thinking is, "No way would I put that crap in my body. I like the way I am. This is how I want to go thru life. Thin, strong, quick & smart. I don't want to end up fat, weak, slow & stupid. Junk food makes you fatter, slower & eventually stupider as it plugs up the arteries of your brain. Most Americans over 55 years old, have "chronic ischemic changes" on their brain MRI's. This means intracranial atherosclerosis that is plugging up the arteries of their brains. It doesn't have to be this way. Stay away from the junk food.
4. Vegetable oils. All oils are liquid fat. All oils can promote wt gain. This includes olive oil & omega 3 fish oil.
5. To win the game
   1. you must learn about food. Learn about food so that you can resist the mistakes that will make you fat & ill.
   2. What's at stake? --> Getting on the path to optimal physical fitness, sexual attractiveness, energy, strength, mental & physical function, sexual potency, & longevity vs becoming fat, less attractive, plugging up the arteries of your brain from atherosclerosis leading to declining mental function, developing diabetes which eventually leads to dependence on insulin injections & can lead to blindness, leg amputations etc. Also increased heart attacks, strokes, postoperative complications, diverticulitis, gallstones, hemorrhoids, fatty liver, liver failure, liver transplantation, atherosclerosis related deafness & kidney failure etc. Early death.
6. ALMOST ALL DRINKS make you fat except water.
7. SODA POP INCLUDING "DIET" SODA POP
   1. Artificial sweeteners - can disrupt carbohydrate metabolism & lead to unhealthy cravings.
   2. Eg. "fruit" juices and soda pop have very little fiber and lots of simple sugars which leads to rebound hypoglycemia.
8. EXCESS CAFFIENE
   1. --> because people often eat empty calories (simple sugars & junk food fats)
   2. --> xs caffiene can lead to a lack of sleep and related problems
   3. --> 1 or 2 cups of coffee/day is ok. More than that often leads to problems.
9. BINGE EATING
   1. --> can be due to lack of sleep &/or xs psychological stress.
   2. Afternoon or evening binge eating may also occur in compensation for having skipped breakfast. Impulsive consumption of junk food can occur in response to dieting deprivation of a type that fights the hunger drive.
   3. Ie. if you try to diet by eating less of what you already eat, then your body interprets that as starvation & eventually your hunger drive tends to overwhelm you in a binge of junk food. That's why to lose wt long term, the key is to change what you eat & NOT to try to eat less of your current diet which is a practice not allowed by your thermostat setting & hunger drive.
10. Big meals - the body can only handle so much food at a time. When you eat a big meal, this promotes storage of excess calories as fat. Eating more frequent meals of the same overall daily amount of calories helps to improve bodywt.
11. Eating too fast - it is better to slow down a little bit, especially at dinner, so that your body can register gastric distention etc. and signal to you when it is time to stop. Chew your food well. Use a smaller spoon with your oatmeal, cereal, pasta, rice & beans etc.
12. White bread --> "the whiter the bread, the sooner you are dead"--> white bread has an increased shelf life and makes a tasty bread. It is deficient in nutrients & fiber. Consumption leads to rebound hypoglycemia & poor dentition. Eating is white bread is analogous to eating sugar. One of the bleaching agents used to make white bread is also used in animal studies to induce diabetes. Populations that eat a lot of white bread have dramatically increased prevalence of type 2 diabetes.
13. Processed rice --> lack of fiber leads to rebound hypoglycemia. Note: organic rice with the fiber intact is good for you because the fiber slows the rate of absorption of glucose from the intestinal tract to the blood and thus prevents rebound hypoglycemia.
14. Sedentary lifestyle
15. your nuts if you eat nuts when you are just starting out --> these are the fat kings of the plant world --> especially if you eat them by the handful instead of one crack at a time. Eg. almonds are about 80% fat.
16. DON'T blame it on genetics --> this is almost never the cause. Most tof the time, the reason a whole family or other group of people is overweight is because they eat similar diets. Epidemiology has shown that one after another skinny population migrates to USA & becomes fat. Their genetics are the same. Its their diet that changed. You can't control your genetics. You can control your diet, sleep, exercise, social interactions & approach to stress management. All these are powerful tools to a healthier, happier you.
17. Sweet fruits --> fruits are different than vegetables --> fruits have a lot more sugar --> especially some of those tropical fruits --> watch out for bananas, they tend to cause rebound hypoglycemia.
18. Too eager to please personality --> a person needs to be able to choose what they eat independently. If a person tends to just eat what others do & eat whatever is offered to them, they are more likely to eat junk foo.

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The Rogers Diet™