Book Review: Nature Wants Us to Be Fat

Nature Wants Us to Be Fat: The Surprising Science Behind Why We Gain Weight and How We Can Prevent-and Reverse-It by Richard J. Johnson
My rating: 5 of 5 stars

Learn what the “survival switch” is in nature and how we can prevent it from becoming a “fat switch” for us in this modern world. The evolution, history, animal studies, and clinical research tell why fructose drives insulin resistance and disease. Foods, salt, dehydration, umami flavors, and vitamin C all play a role in how this switch gets turned on and off.

There are three parts: Part I: Why Nature Wants Us to Be Fat; Part II: The Fat Switch and Disease; and Part III: Outfoxing Nature. I recommend this book to anyone who is struggling to lose weight.

Basics of the Switch Diet, pp. 189-190:

• Sugar: Reduce sugar intake to 5% of daily calories; eliminate sugary drinks entirely
• Carbohydrates: Reduce high-glycemic carbohydrates; emphasize low-glycemic vegetables and high-fiber foods; limit fruit to 3-4 servings daily, separated by half servings for high-glycemic varieties; avoid dried fruit, fruit juices, fruit syrups, and fruit concentrates
• Protein: Limit high-umami proteins (red meats, organ meats, and shellfish); emphasize fish, poultry, dairy, and vegetable proteins
• Fat: Emphasize monounsaturated and omega-3 fats; saturated fats can account for up to 10% of total caloric intake
• Salt: Reduce salt intake to 5-6 grams daily; limit processed foods
• Water: Drink 8 ounces of water 6-8 times a day
• Dairy: Generally recommended; butter and cheese OK if LDL cholesterol levels are controlled; limit high-umami cheese
• Coffee and Tea: Recommended
• Dark Chocolate: Encouraged
• Alcohol: Reduce or eliminate; if you must drink, sip slowly and alternate with water
• Vitamin C: Supplement daily

If you are looking to lose weight, the author provides a Switch-Informed Dietary Plan that will stimulate fat burning. The diet should be low-carb, avoid high-glycemic foods, and incorporate intermittent fasting.

The book is well-written and makes much sense. There is a glossary of terms, which is helpful. Studies and experiments are shared and explained. The Switch Diet is presented for optimum health, and you can follow a stricter version if you are trying to lose fat.

I can’t entirely get behind the recommendation to limit red meat; the author doesn’t share enough details to support this advice.

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