Food Addiction and Emotional Overeating · © 2014, Joel Fuhrman, M.D. All rights reserved. Cooking...
Transcript of Food Addiction and Emotional Overeating · © 2014, Joel Fuhrman, M.D. All rights reserved. Cooking...
© 2014, Joel Fuhrman, M.D. All rights reserved.
Food Addiction
and
Emotional Overeating
Joel Fuhrman, M.D.
© 2014, Joel Fuhrman, M.D. All rights reserved.
Two Types of Nutrients
protein, carbohydrates and fatMacronutrients
vitamins, minerals and phytochemicalsMicronutrients
© 2014, Joel Fuhrman, M.D. All rights reserved.
Dr. Fuhrman’s Health Equation
H = N / CHealth Expectancy = Nutrients / Calories
FIRST PRINCIPLE
of the Nutritarian Diet
© 2014, Joel Fuhrman, M.D. All rights reserved.
Whole plant foods 10%
Animal products 30%Processed foods 60%
Standard American Diet (SAD)
© 2014, Joel Fuhrman, M.D. All rights reserved.
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
© 2014, Joel Fuhrman, M.D. All rights reserved.
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.
© 2014, Joel Fuhrman, M.D. All rights reserved.
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.
© 2014, Joel Fuhrman, M.D. All rights reserved.
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
© 2014, Joel Fuhrman, M.D. All rights reserved.
© 2014, Joel Fuhrman, M.D. All rights reserved.
The Secret Formula
for Obesity
OBESITY = 2S + O
OBESITY = sweeteners, salt and oil
© 2014, Joel Fuhrman, M.D. All rights reserved.
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
© 2014, Joel Fuhrman, M.D. All rights reserved.
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
© 2014, Joel Fuhrman, M.D. All rights reserved.
400 Calories
of Oil
400 Calories
of Chicken400 Calories
of Vegetables
© 2014, Joel Fuhrman, M.D. All rights reserved.
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
© 2014, Joel Fuhrman, M.D. All rights reserved.
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
© 2014, Joel Fuhrman, M.D. All rights reserved.
Toxicosis
• Free Radicals
• Advanced Glycation End Products (AGEs)
• Cross Linking Agents
• Lipofuscin
• Aldehydes
The build up of toxic metabolites
© 2014, Joel Fuhrman, M.D. All rights reserved.
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
© 2014, Joel Fuhrman, M.D. All rights reserved.
Two Types of Food Addiction
1. Overeating
high-calorie foods
for a dopamine surge
2. Detoxification/
withdrawal
© 2014, Joel Fuhrman, M.D. All rights reserved.
AnabolicAbsorption phase
CatabolicBurn off phase
© 2014, Joel Fuhrman, M.D. All rights reserved.
Glucose Curve
Gluconeogenesis
Anabolic Phase
Detox
Catabolic Phase
The Pleasure of True Hunger
TRUEHUNGERTOXIC
HUNGER
© 2014, Joel Fuhrman, M.D. All rights reserved.
Glucose Curve
Anabolic Phase
Toxic Hunger Leads to Overeating
TOXICHUNGER
TOXICHUNGER
TOXICHUNGER
© 2014, Joel Fuhrman, M.D. All rights reserved.
Toxic Hunger is an
Addictive Withdrawal
• Headache
• Weakness
• Stomach cramping
• Lightheadedness
• Esophageal spasm
• Empty, growling
stomach
• Irritability, moody
© 2014, Joel Fuhrman, M.D. All rights reserved.
Three Characteristics
of True Hunger
1. A sensation
in your throat
2. Increased salivation
3. Dramatically heightened
taste sensation
© 2014, Joel Fuhrman, M.D. All rights reserved.
Get Rid of Toxic Hunger
• Diets don’t work
• Seek volume and nutrients first
• Animal protein, sugar, and caffeine
feed toxic hunger
© 2014, Joel Fuhrman, M.D. All rights reserved.
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
© 2014, Joel Fuhrman, M.D. All rights reserved.
Average Weight Loss, 90% Adherence
BMI 30 and above BMI 25-29
Avera
ge W
eig
ht
Lo
ss
Fro
m B
as
eli
ne (
lbs)
1 month
3 months
6 months
9 months
1 year
2 years
70
60
50
40
30
20
10
0
© 2014, Joel Fuhrman, M.D. All rights reserved.
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
© 2014, Joel Fuhrman, M.D. All rights reserved.
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
© 2014, Joel Fuhrman, M.D. All rights reserved.
© 2014, Joel Fuhrman, M.D. All rights reserved.
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
© 2014, Joel Fuhrman, M.D. All rights reserved.
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.
© 2014, Joel Fuhrman, M.D. All rights reserved.
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.
© 2014, Joel Fuhrman, M.D. All rights reserved.
© 2014, Joel Fuhrman, M.D. All rights reserved.
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
© 2014, Joel Fuhrman, M.D. All rights reserved.
Addictions Don’t Want To Die
Subconscious mind hates change
Emotional Eating
Makes Your Emotions Worse
© 2014, Joel Fuhrman, M.D. All rights reserved.
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
© 2014, Joel Fuhrman, M.D. All rights reserved.Heroin Was My Gateway Drug
© 2014, Joel Fuhrman, M.D. All rights reserved.
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 ?
© 2014, Joel Fuhrman, M.D. All rights reserved.
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).
© 2014, Joel Fuhrman, M.D. All rights reserved.
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
© 2014, Joel Fuhrman, M.D. All rights reserved.
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
© 2014, Joel Fuhrman, M.D. All rights reserved.
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
© 2014, Joel Fuhrman, M.D. All rights reserved.
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
© 2014, Joel Fuhrman, M.D. All rights reserved.
Levels to Reach a Vibrant Life
• Brown Belt
– Frequently feel True Hunger
– Rarely overeat
– Still enjoy occasional unhealthy
foods
• Black Belt
– Mostly eat mostly when hungry
– Lost emotional attachment
to comfort foods
– Dislike salt and heavy spices
– Feel ill after unhealthful eating
(continued)
© 2014, Joel Fuhrman, M.D. All rights reserved.
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
After
182 lbs
© 2014, Joel Fuhrman, M.D. All rights reserved.
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!!!”
© 2014, Joel Fuhrman, M.D. All rights reserved.
“DON'T WAIT until you have a medical tragedy happen to you!
July 2008 July 2009
weight 300 lbs 1 160 lbs
Blood
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
© 2014, Joel Fuhrman, M.D. All rights reserved.
One year later
© 2014, Joel Fuhrman, M.D. All rights reserved.
Emily, lost 100 pounds in one year,
no longer depressed and sick