roizen thinks. >> food is not "let's make a deal." yes, we get addicted to sugar but we also get addicted to saturated fat and salt. >> yes. >> and cheese has a lot of salt and saturated fat. not only are those addictive, but they turn on genes that cause inflammation. the cholesterol effect of saturated fat is a little bit. the gene effect is a huge amount. so it isn't protein. it's got to be protein without saturated fat. if you're not going to die like you're a cigarette addict, that is thin. so cigarettes are great appetite suppressant but we die early because they turn on bad genes. >> wait a minute. we are taking a break. i really do think that the french women who say french women don't get fat is because they smoke. stay right there. more fact or fiction on diet plans when we come back.

roizen, do you like that? >> it's the intensity that you're getting is excellent and it actually is healthy. >> there you go. >> if you can do it a little bit longer. >> no one enjoys any of this. >> the bottom line with exercise -- you enjoy it when it's done. >> there is no such thing. >> when it comes to exercise, i find this with so many people that i personally work with, and this is why i argue with what you said, it puts people in a positive mindset to then make smart food choices later in the day. >> i don't want anyone watching. i have written 5 million books on exercise out there. i exercise. i believe in it. it increases serotonin levels. it makes you feel good, keeps your muscles young. youthful, toned and firm but what the science -- this is the new science that's just come out truly, the more you exercise, the more you build your appetite. that's what doctors used to tell your patients in the 1950s if you needed to gain weight go exercise because it will build up your appetite. work out. >> exerc

michael roizen. chief wellness officer at the cleveland clinic and the coauthor of "you the owner's manual." let me start with you. before we go, i want a tip. doctor, tell me what can i do this week to lose a pound or two? just one week, give me your answer. >> walk 30 minutes every day. extra 30 minutes a day and call a buddy. tell them you're doing it. the second thing is avoid white food. >> okay. no white food, meaning rice, bread, pasta. how about cheese? >> cream sauce. anything that is white other than white fish. >> that is so racist but i love it. >> what the american heart association recently released after two and a half years and i spoke to the doctor at university of vermont said everything i spoke about high cholesterol was wrong. they said sugar was the primary cause of heart disease. lower sugar to 15 grams or less but get 6 serving of rich fibrous carbohydratesh hirbohydratecarbohydrates. get the bowels healthy. that will guarantee your insulin levels say low. and release belly fat