Food Addiction and Emotional Overeating · © 2014, Joel Fuhrman, M.D. All rights reserved. Cooking...

Food Addiction

Emotional Overeating

Joel Fuhrman, M.D.

Two Types of Nutrients

protein, carbohydrates and fatMacronutrients

vitamins, minerals and phytochemicalsMicronutrients

Dr. Fuhrman’s Health Equation

H = N / CHealth Expectancy = Nutrients / Calories

FIRST PRINCIPLE

of the Nutritarian Diet

Whole plant foods 10%

Animal products 30%Processed foods 60%

Standard American Diet (SAD)

Slowing the Aging Process

• Enhances cellular repair mechanisms

• Reduces inflammatory response

• Suppresses genetic alterations

• Decreases free radicals

• Inhibits the production of cross-linking agents

• Slows the metabolic rate

• Enhances DNA repair

• Removes toxins, free radicals and AGEs

Low-calorie, high-nutrient intake prolongs lifespan

Vegetables and Endothelial Function

Meta-analysis and brachial artery vasodilatation

tests show as vegetable portions per day

increase, intra-vascular inflammation decreases

and elasticity and function improves, reducing

heart attack and stroke risk.

Lancet 2006:367:320-6. J Nutr 2006;136:2588-93.

Raw Vegetables and Cancer

A review of 206 epidemiological studies

showed raw vegetables have the most

consistent and powerful association with

the reduction of cancers of all types,

including stomach, pancreas, colon,

breast.

Steinmetz KA et al. J Am Diet Assoc 1996;96(10):1027-39.

Denying Food Addiction

• Do you eat larger amounts than you anticipated?

• Have you failed to cut back your food intake?

• Do you spend a lot of time thinking about food?

• Do you experience cravings to eat or drink?

• Does overeating interfere with work, or home life?

• Do you continue eating foods that you know are damaging your health?

• Is eating and drinking your sole pleasure in life

A Nation of Food Addicts

The Secret Formula

for Obesity

OBESITY = 2S + O

OBESITY = sweeteners, salt and oil

Cooking With Oil

Since 1900 soybean oil use has increased 1000 X

• Fast foods are high in omega-6 oils

• Over heated oils, foods cooked in deep fryers and reheated oils degrade and form toxic compounds.

• Even the fumes are carcinogenic

• The U.S. Southern Diet with lots of fried foods is the most dangerous – highest stroke and heart attack rate in the world

High-Volume Foods

• Raw vegetables

– snow peas, beets,

cucumbers, fennel,

tomatoes, carrots,

cabbage

• Fresh fruits

– melons, grapefruit,

apples, kiwis, berries,

papaya

• Cooked greens

– Brussels sprouts, string

beans, artichokes,

asparagus, broccoli

• Non-green vegetables

– mushrooms, eggplant,

tomatoes, peppers, onions,

cauliflower

400 Calories

of Oil

400 Calories

of Chicken400 Calories

of Vegetables

Stretch

receptors

Nutrient

receptors

Avoid Overeating High-Calorie Food

Fill Up On Nutrient-Rich Food

Less fibrous

bulk results in

overeating

More nutrients

trigger nutrient

receptors, results

in less appetite

Fast Vs. Slow Food: Caloric Duration in the Blood Stream

Fast Food(oil and white flour)

Slow Food(beans and nuts)

Calories

in Blood

Stream

Time in hours

0 1 2 3

Toxicosis

• Free Radicals

• Advanced Glycation End Products (AGEs)

• Cross Linking Agents

• Lipofuscin

• Aldehydes

The build up of toxic metabolites

Carcinogens in Fast Food and

Processed Meats

• Sodium Benzoate

• Sodium Nitrate

• N-Nitroso Compounds (NOC)

• Poly Aromatic Hydrocarbons (PAH)

• Heterocyclic Amines (HAA)

• BPA, Arsenic

Group 1 Carcinogen

Two Types of Food Addiction

1. Overeating

high-calorie foods

for a dopamine surge

2. Detoxification/

withdrawal

AnabolicAbsorption phase

CatabolicBurn off phase

Glucose Curve

Gluconeogenesis

Anabolic Phase

Catabolic Phase

The Pleasure of True Hunger

TRUEHUNGERTOXIC

HUNGER

Glucose Curve

Anabolic Phase

Toxic Hunger Leads to Overeating

TOXICHUNGER

Toxic Hunger is an

Addictive Withdrawal

• Headache

• Weakness

• Stomach cramping

• Lightheadedness

• Esophageal spasm

• Empty, growling

stomach

• Irritability, moody

Three Characteristics

of True Hunger

1. A sensation

in your throat

2. Increased salivation

3. Dramatically heightened

taste sensation

Get Rid of Toxic Hunger

• Diets don’t work

• Seek volume and nutrients first

• Animal protein, sugar, and caffeine

feed toxic hunger

The Changing Perception

of Hunger Study

• 90% had changed perception of hunger

• 500+ lost addictive drive to overeat

Fuhrman J, Sarter B, Glaser D, Acocella S. Changing perceptions of hunger on a high nutrient density diet.

Nutrition Journal 2010

Average Weight Loss, 90% Adherence

BMI 30 and above BMI 25-29

1 month

3 months

6 months

9 months

1 year

2 years

The brain under attack

• Fresh fruits and vegetables in infancy and intelligence in childhood

• Fast foods—poor school performance and lower IQ --- Regular consumers of fast food with the worst outcomes

• Fast consumption food and autism

Parents Diligently Work to Lower The Intelligence of Their Children

Reduced Intelligence, Focus and Creativity

• Episodic high glucose damages brain cells

and associated with brain shrinkage

• The brains continual need for antioxidants

• Associated with poor work performance,

attention deficits and hopelessness

Processed Food Causes Depression

Sánchez-Villegas et al.. Fast-food and commercial baked goods consumption

and the risk of depression. Public Health Nutrition, 2011; 15 (03): 424

A dose dependent relationship between fast food and commercial baked goods and depression.

Even two servings of commercial baked goods a week significantly linked to increase risk.

• Fried foods, sweets and processed meats• Commercial baked goods • Burgers, sausage and pizza

Mood and Food

“withdrawal depression” happens each

time a toxic chemical leaves the body,

though most people only experience

mild depression of mood at first.

Even mildly depressed mood can trigger

the use of food abuse or the abuse of

alcohol or drugs.

Processed foods lead to mental illness and mental

illness leads to addictive behavior with food.

• The American dietary exposure creates a a distorted and emotional relationship with food that leads to severe consequences.

• The National Bureau of Economic Research reports that people who have been diagnosed with a mental illness consume 69 percent of the nation’s alcohol and 84 percent of the national’s cocaine.

The brain under attack

• Children fed candy before age 10 more likely to be

involved in violent crime or drug-related offence.

• No other variable, poverty, education, lack of

parents or bad parenting, or personality showed a

robust correlation

• 69% of subjects who ate candy during childhood

daily had arrests for violent offenses by age 34

Fast Food Drug Addiction and Crime

Addictions Don’t Want To Die

Subconscious mind hates change

Emotional Eating

Makes Your Emotions Worse

An Excuse Is No Excuse

• I can’t give up my unhealthy foods

• I don’t want to be different from other people

• There’s too much conflicting information

• I can’t lose weight no matter what I do

• My family won’t eat this way

Overeating As An Ethical Dilemma

Poor self-esteem makes being different more difficult

A life without purpose can increase risk of self-abuse

You can’t change your weight permanently without changing your thinking; requiring self reflection, self improvement and ongoing learning and growth

Building self-esteem with compassion.

A leader or a follower ?

The Mindset of Champions

• Determination: I can do anything that I set my

mind to

• Initiative: The most important step is the first one

• Perseverance: Steady persistence in adhering to

a course of action

• Repetition: Repetition creates muscle memory

which becomes second-nature.

• Correct Attitude: Champions are prepared to

work for results over time (months/years).

The Path to True Hunger

•Do not eat when not hungry.

•Don’t snack, unless it is true hunger.

•Don’t eat until you feel full or stuffed.

•Do not eat a big dinner.

•Don’t eat after dinner.

•Discontinue addictive substances

A Nutritarian…

• Eats a variety of high-nutrient, plants

• Eats no empty calorie foods: sugar,

sweeteners, white flour, processed

foods or fast foods

• Uses little or no oil

• Uses little or no animal products

The Nutritarian Prescription

• One large salad

• One ounce raw nuts and seeds

• One-half cup beans/legumes

• A large serving steamed greens

• Mushrooms or onions

• 3 fresh fruits

Levels to Reach a Vibrant Life

• White Belt

– Feel ill after healthy eating

– Toxic Hunger

– Comfort foods

• Yellow Belt

– Snack only occasionally

– Rarely overeat

– Enjoy healthy eating

– Difficult to resist junk food

Levels to Reach a Vibrant Life

• Brown Belt

– Frequently feel True Hunger

– Rarely overeat

– Still enjoy occasional unhealthy

• Black Belt

– Mostly eat mostly when hungry

– Lost emotional attachment

to comfort foods

– Dislike salt and heavy spices

– Feel ill after unhealthful eating

(continued)

Scott“Eat For Health is not a ‘diet’ and it’s not about a goal weight.

I’m just doing what’s healthy for my body, and the results follow.”

Before

501 lbs

182 lbs

Ronnie Lost 140 lbs.

in 12 Months!“I would not want anyone to go through what I have had to endure in my

struggle before I learned about Dr. Fuhrman. DON'T WAIT until you have a

medical tragedy happen to you! Start your new life today!!!”

“DON'T WAIT until you have a medical tragedy happen to you!

July 2008 July 2009

weight 300 lbs 1 160 lbs

pressure161/110 (on meds) 2 115/70 (no meds)

waist 58" 33"

cholesterol 228(on meds) 4 132 (no meds)

triglycerides 312 63

LDL 148 75

Ronnie

One year later

Emily, lost 100 pounds in one year,

no longer depressed and sick

Food Addiction and Emotional Overeating · © 2014, Joel Fuhrman, M.D. All rights reserved. Cooking...

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