What are the recommendations for preventing obesity and cancer, as discussed in 'The Obesity Code' or 'The Cancer Code'?

Response to Your Question

I don't have access to the specific content of "The Obesity Code" or "The Cancer Code" books in my current knowledge base. These are popular books by Dr. Jason Fung, but they are not included in the medical evidence provided to me.

However, I can provide you with evidence-based recommendations for preventing obesity and cancer from authoritative medical guidelines:

Weight Management for Cancer Prevention

The most critical recommendation is to achieve and maintain a BMI between 18.5-25.0 kg/m² throughout life, as overweight and obesity contribute to 14-20% of all cancer-related mortality in the United States. 1

Key Weight-Related Facts

• Obesity is clearly linked to multiple cancers: postmenopausal breast cancer, colorectal cancer, endometrial cancer, kidney cancer, esophageal adenocarcinoma, pancreatic cancer, liver cancer, gallbladder cancer, ovarian cancer, cervical cancer, multiple myeloma, non-Hodgkin lymphoma, and aggressive prostate cancer 1

• The cancer burden from obesity is substantial: In 2014, approximately 10.9% of cancer cases in women and 4.8% in men were attributed to overweight or obesity—only cigarette smoking accounts for more cancer cases 1

• Specific cancers have extremely high attributable fractions: 60.3% of uterine cancers and over 30% of gallbladder, liver, kidney, and esophageal adenocarcinomas are attributed to obesity 1

Physical Activity Recommendations

Adults should engage in 150-300 minutes of moderate-intensity physical activity per week, or 75-150 minutes of vigorous-intensity activity, with achieving the upper limit of 300 minutes being optimal for cancer prevention. 1

• Children and adolescents need at least 1 hour of moderate or vigorous activity daily 1

• Physical activity helps prevent cancer through multiple mechanisms: balancing caloric intake, affecting hormone levels (particularly for breast and prostate cancer), and stimulating bowel movement to reduce mutagen exposure (for colon cancer) 1

• For weight loss maintenance in previously overweight individuals, 60-90 minutes of moderate-intensity physical activity daily may be necessary 1, 2

Dietary Recommendations

Consume a varied diet emphasizing plant foods—vegetables, fruits, whole grains, and legumes—while limiting high-calorie foods, red meat, and saturated fats. 1

Specific Dietary Guidance

• Vegetables and fruits: Eat at least 5 servings daily, as numerous studies show this decreases risk of lung, prostate, bladder, colon, stomach, and other cancers 1

• Limit red meat and saturated fat: High intake of red meat is associated with increased colorectal and prostate cancer risk; reduce total fat intake to 30% or less of total calories 1

• Choose whole grains and high-fiber foods: These are associated with decreased colorectal cancer risk 1

• Limit processed and high-calorie foods: Replace fried foods, cookies, cakes, candy, ice cream, and sugar-sweetened beverages with plant-based options 1, 2

Alcohol Consumption

If you drink alcohol, limit intake to no more than 1 drink per day for women and 2 drinks per day for men. 1

• Alcohol is an established cause of cancers of the mouth, pharynx, larynx, esophagus, liver, breast, and possibly colon 1

• Even moderate consumption of a few drinks per week increases breast cancer risk in women 1

• The mechanism may involve alcohol-induced increases in circulating estrogens, reduction of folic acid levels, or direct effects on tissue 1

• Women at high risk for breast cancer should consider abstaining from alcohol entirely 1

Practical Weight Loss Strategy

For those who are overweight or obese, even modest weight loss of 5-10% of initial body weight produces significant health benefits and may reduce cancer risk. 1, 2

Implementation Approach

• Caloric reduction: Start with reducing 500 calories or more per day; for preventing gradual weight gain, reduce 50-100 calories daily 1, 2

• Portion control: Decrease serving sizes, particularly of high-fat foods 1

• Meal frequency: Consume smaller, more frequent meals with minimal liquids during meals 3

• Self-monitoring: Frequent self-weighing improves both weight loss and maintenance 2

• Intensive support: Programs should include at least 12-14 sessions in the first 6 months, with maintenance continuing up to 24 months 2

Biological Mechanisms

The obesity-cancer link operates through multiple pathways 1:

• Hormonal effects: Increased insulin, estradiol, and insulin-like growth factor-1 (IGF-1) 1

• Inflammation: Chronic inflammation and elevated cytokines 1

• Metabolic dysregulation: Insulin resistance and altered hormone metabolism 1

• Immune function: Impaired immune surveillance 1