Diet Hacks

How I lost ~70 lbs this past year, despite my sedentary job as a computer programmer.

Transcript

1. DIET HACKS NATHAN YOUNGMAN
2. THIS WAS ME March 14, 2016
3. BACKGROUND WHY WAS I OBESE? ▸ Vegetarian diet ▸ Prefer whole grain breads, brown rice, etc. ▸ Enjoy cooking (bachelor) ▸ No soda pop (2001) ▸ No coffee, alcohol, or smoking ▸ Pedestrian
4. SEDENTARY BEHAVIOUR?
6. 70 LBS 1 YEAR
7. NO CALORIE COUNTING.
8. NO HITTING THE GYM.
9. MYDIET ALTER
10. MYDIET WHY CHANGE WHAT I EAT? ▸ Minimal time commitment ▸ Sustainable ▸ Past success
11. WHAT? CHANGE
12. SUGAR CUT OUT THE
13. FREE SUGARS CUT OUT ALL*
14. WHAT IS FREE SUGAR? ▸ Any added sugars ▸ Honey, syrups, fruit juices ▸ Exceptions are fruit and milk
15. WHAT IS SUGAR? ▸ Sugar, syrup, cane juice, molasses, honey, fruit puree ▸ Sucrose, fructose, glucose, dextrose, etc. “-ose” ▸ 60+ names ▸ 4g = 1 tsp
16. WHAT IS SUGAR? ▸ Sucrose ▸ Glucose: energy for life ▸ Fructose: the sweet stuff
17. WHY? CHANGE
18. WHY CUT OUT SUGARS? FAT ▸ Blood sugar levels rise ▸ Pancreas releases insulin ▸ Cells absorb glucose ▸ Fat begets fat (lipogenesis)
19. WHY CUT OUT SUGARS? MIND ▸ Sugars hijack the appetite (leptin). ▸ Bliss point — craving more. ▸ “Even when my gut felt full, my brain wanted to eat more.” — April 17, 2016
20. WHY CUT OUT SUGARS? HEALTH ▸ The body doesn’t use fructose ▸ The liver is responsible for it, as with ethanol and other toxins ▸ Fatty liver, metabolic syndrome ▸ Type II Diabetes — amputations, blindness ▸ Heart disease — heart attacks ▸ … ▸ TOFI — thin on the outside, fat on the inside
21. WHY CUT OUT SUGARS? ARTIFICIAL SWEETENERS ▸ Few studies ▸ Mind — believes sugar is incoming ▸ Health — are there risks? ▸ Keeps the sweet tooth alive ▸ Instead of allowing the palate to change
22. EXCEPTIONS FRUIT IS OKAY ▸ Fruit contains fructose ▸ How many oranges do you eat in one sitting? ▸ Fill up on fibre, no huge sugar rush ▸ Vitamins (sugar has none)
23. SUBSTITUTION An orange when craving orange juice.
24. EXCEPTIONS MILK IS OKAY ▸ Lactose contains glucose ▸ but not fructose ▸ Flavoured milk & yoghurt have added sugars ▸ Low fat yoghurt contains more sugar — why?
25. DIY Add your own fruit on occasion.
26. SPICE IT UP Cinnamon, nuts, seeds…
27. “DESSERT” HACK Creamy unsweetened almond avocado milkshake.
28. HEALTHY FATS Avocados, nuts, olive oil…
29. WHEN EATING OUT Dressing on the side.
30. EXPERIMENT Trying a new recipe.
31. SMALL PLATES Easy portion control.
32. SLACK These store-bought wraps contain a small amount of added sugar.
33. ITERATE Cut back on other things.
34. FOOD JOURNAL What am I eating?
35. RESOURCES VIDEOS & LECTURES ▸ The Secrets of Sugar - The Fifth Estate ▸ Fat Chance: Fructose 2.0 by Robert Lustig ▸ Sugar: The Bitter Truth (biochemistry) by Robert Lustig ▸ Why We Get Fat by Gary Taubes ▸ Rebranding Exercise by Yoni Freedhoff ▸ What’s the Food Industry To Do? by Yoni Freedhoff
36. RESOURCES DOCUMENTARIES ▸ Sugar Coated ▸ That Sugar Film ▸ In Defense of Food ▸ Fed Up
37. RESOURCES BOOKS & WEBSITES ▸ The Case Against Sugar by Gary Taubes (audiobook) ▸ Fat Chance by Robert Lustig (audiobook) ▸ Pure, White and Deadly by John Yudkin ▸ Sugar Science ▸ Heart and Stroke Foundation: Reduce Sugar ▸ World Health Organization: Reduce Sugar
38. RESOURCES SLIDES & PHOTOS ▸ Speaker Deck
 https://speakerdeck.com/nathany ▸ Instagram
 https://www.instagram.com/nathanjohnyoungman ▸ Blog
 https://nathany.com