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
Slide 4
Slide 4 text
SEDENTARY BEHAVIOUR?
Slide 5
Slide 5 text
No content
Slide 6
Slide 6 text
70 LBS
1 YEAR
Slide 7
Slide 7 text
NO CALORIE COUNTING.
Slide 8
Slide 8 text
NO HITTING THE GYM.
Slide 9
Slide 9 text
MYDIET
ALTER
Slide 10
Slide 10 text
MYDIET
WHY CHANGE WHAT I EAT?
▸ Minimal time commitment
▸ Sustainable
▸ Past success
Slide 11
Slide 11 text
WHAT?
CHANGE
Slide 12
Slide 12 text
SUGAR
CUT OUT THE
Slide 13
Slide 13 text
FREE SUGARS
CUT OUT ALL*
Slide 14
Slide 14 text
WHAT IS
FREE SUGAR?
▸ Any added sugars
▸ Honey, syrups, fruit juices
▸ Exceptions are fruit and milk
Slide 15
Slide 15 text
WHAT IS
SUGAR?
▸ Sugar, syrup, cane juice, molasses, honey, fruit puree
▸ Sucrose, fructose, glucose, dextrose, etc. “-ose”
▸ 60+ names
▸ 4g = 1 tsp
Slide 16
Slide 16 text
WHAT IS
SUGAR?
▸ Sucrose
▸ Glucose: energy for life
▸ Fructose: the sweet stuff
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
Slide 20
Slide 20 text
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
Slide 21
Slide 21 text
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
Slide 22
Slide 22 text
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)
Slide 23
Slide 23 text
SUBSTITUTION
An orange when craving orange
juice.
Slide 24
Slide 24 text
EXCEPTIONS
MILK IS OKAY
▸ Lactose contains glucose
▸ but not fructose
▸ Flavoured milk & yoghurt have added sugars
▸ Low fat yoghurt contains more sugar — why?
SLACK
These store-bought wraps contain a
small amount of added sugar.
Slide 33
Slide 33 text
ITERATE
Cut back on other things.
Slide 34
Slide 34 text
FOOD JOURNAL
What am I eating?
Slide 35
Slide 35 text
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
Slide 36
Slide 36 text
RESOURCES
DOCUMENTARIES
▸ Sugar Coated
▸ That Sugar Film
▸ In Defense of Food
▸ Fed Up
Slide 37
Slide 37 text
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