Weight gain / fat / overweight / obesity
What makes you fat?
Why is being overweight so easy?
Sugar addiction test
Consequences of sugar addiction
Healing sugar addiction
What makes you fat?
Abuse of sugar makes you fat. In the presence of a continually high level of insulin, your liver converts the sugar in everything you eat and drink into fat. The more continually you consume sugar, the fatter you get. When you stop consuming sugar, you lose the fat.
Sugar causes overweight / weight gain / obesity. Fructose is the worst kind of sugar. (16, 18) Sugar upsets several hormones (11, 12, 13) including those that make you feel full when you've had enough to eat. (9, 20)
Unfortunately, it is not quite so easy to stop eating sugar. Sugar is highly addictive (1, 2, 3, 4, 5, 14, 15, 20). Did you know that sugar is as addictive as cocaine, heroin or morphine? (8,10) Rats fed on a junk food diet for just five days preferred to starve rather than return to their previous healthy diet. (25, 26, 27)
When you eat a more normal diet that doesn't contain sugar, you won't be deprived. You won't feel like you're dieting, because you are not. (6) You'll just be eating the way that humans are meant to eat. And you'll have the body shape and size that humans are meant to have.
Omega-6 fats. Omega-6 polyunsaturated oils are the main component of vegetable oils, and they enable sugar to make you fat. (21, 22, 23) They are made from grains, seeds and legumes, and include canola, corn, cottonseed, flaxseed, peanut, safflower, soy and sunflower oils. Replace this toxic excess of omega-6 oils in today's modern diet with healthy saturated fats like coconut oil and animal fats.
Lack of natural sunlight, lack of red light, excess of blue (tech) light causing a variety of hormonal imbalances and damage to the gut biome.
Bromine makes it difficult to lose weight after fat has built up. Bromides react with fat in the body, in effect solidifying the fat and making it hard to lose weight. Bromine is widely used in soft drinks (colas, sodas, sports drinks), food products such as white flour, and many household and pharmaceutical products. The antidote? Iodine.
Why is being overweight so easy?
1. Sugar is addictive (1, 2, 3, 4, 5, 6, 14, 15, 20). Once you're hooked, it is the same as being addicted to alcohol, nicotine, caffeine, heroin, morphine or any other addictive substance. Well-meaning parents and family unknowingly feed sugar to small children. Nowadays we start them right at the beginning with apple juice and other sweet baby foods. Processed food manufacturers deliberately add sugar to their foods and drinks to keep you hungry and keep you coming back for more. Most overweight people have been addicted to sugar all their lives. The processed food industry thrives on sugar.
You don't really believe that sugar is so addictive? It is not easy to completely stop consuming sugar - maybe harder than giving up smoking. Breaking sugar's addictive grip on you needs real determination. It's not just giving up something you enjoy; rather it is stopping something that is compulsive.
2. Sugar is cheap and added to everything. 100 years ago, sugar was rare and very expensive. There were almost no obese people, and even fat people were unusual. Most people were like string beans by today's standards. Heart disease was a medical rarity. Before World War II, obesity was uncommon in the USA, Australia and England. Most food was prepared at home or in a traditional manner. Sugar was available, but expensive. Sweets, colas, chocolates, pastries, biscuits/cookies and so on were a rare treat for most people. Very few people were addicted to sugar.
Today however, sugar is cheap. It is available everywhere for just a dollar or two per kilo. High fructose corn syrup (HFCS), the addictive sweetener that is now added to most processed foods and drinks, is virtually a waste product and used by the ton.
If you buy food in supermarkets, you are being trained to have a sweet tooth for every food and drink you consume - breakfast, lunch, dinner and everything in between. You are being captured and deliberately addicted to sweet foods and drinks. (14, 15, 19) If you are a food manufacturer, the way to beat your competition is to add more sugar to your products than they do.
The weight-loss industry, the various food industries, and the supermarket and drink industries don't want you to know it's so simple. If everybody knew what to do to keep slim, these industries would lose most of their profits and go out of business. So they have a strong incentive to keep you confused with false information (example: eating fat makes you fat, so buy low-fat foods. (7))
3. Damaged gut biome. The microorganisms that make up the ecosystem of the digestive tract have nearly always been compromised. Antibiotics, excessive cleanliness, processed food, refined sugar and white processed flours are some of the main culprits in devastating the gut's biome. Obese people nearly always have a smaller number of different bacteria in their guts, and the species that predominate are often pathogenic when allowed to increase beyond healthy numbers. Getting the biome back in balance is often a key to controlling hunger cravings, unnecessary appetite and many digestive issues. This is done by eating plenty of prebiotic foods as a normal everyday part of your diet, and using probiotics, preferably traditional live fermented foods. A couple of the key bacteria associated with regaining healthy weight include the Bifidobacteria faecalibacterium prausnitzii, a range of Lactobacilli, and Methanobrevibacter. However it is not a matter of getting just these few key bacteria, it is more important to re-establish hundreds of bacteria and other microorganisms forming a balanced and diverse ecosystem.
4. Toxins in foods. Avoid all processed foods, including farmed fish. Genetically modified foods are a cause of obesity. It is essential to eat an organic and GMO-free diet.
Sugar addiction test
20 second test to see if you are you addicted to sugar.
- Do you ever need sugar as a pick-me-up? Perhaps a sweet snack/chocolate/cookie with your mid-morning coffee? A dessert after a meal? A sweet protein or dried fruit bar after your exercise?
- Do you struggle to walk past a sweet treat without taking just one?
- Are all your favourite foods sweet rather than savoury?
- If you have a whole day without sugar, do you suffer mood swings, headaches or low energy?
If you answered yes to just one of the above questions, you are addicted to sugar.
Your use of sugar is not because you are weak-willed, a glutton, or have a personality defect. It is because you are addicted to a substance called fructose that is hidden in the food supply and has been fed to you for years. An addiction is an uncontrollable, compulsive behaviour, despite the health and social consequences.
Consequences of sugar addiction
- Obesity or being overweight (19, 24).
- Metabolic syndrome or type II diabetes (13, 16, 18, 24).
- Heart and arterial disease, hypertension (high blood pressure) (17, 24). Fructose immediately raises blood platelet stickiness and clotting.
- Tooth decay. (24)
- Stroke. (24)
- Depressed immune system. A hit of fructose and some other sugars causes a spike in your cortisol level. The effect is immediate, and lasts for about five hours.
- Chronic stress. The elevated cortisol described above makes you more prone to stress.
- Hot flushes and other symptoms of a difficult menopause.
- Polycystic ovary syndrome.
- Erectile dysfunction.
- Kidney disease.
- Dementia and Alzheimer's disease, depression, anxiety.
- Cancers. (24, 32)
- Fatty liver disease, cirrhosis, liver failure caused by fructose. (24)
- Rapid aging.
- Poor quality skin.
- Mineral depletion, causing a range of other seemingly unrelated health problems.
There are several different types of sugar (sucrose, glucose, galactose, fructose and others). Fructose is the one that is responsible for most obesity and digestive problems today. When you have eaten enough of most foods, your gut or pancreas releases a hormone to make you feel full (satiated). Fructose bypasses the "feel full" mechanism. Instead, your liver rapidly turns it into fat. This shows up as a high level of blood triglyceride, which leads to heart disease.
Healing sugar addiction
How to heal sugar addiction. It takes weeks for most people. It requires determination and help based on the experience of others.
Avoid genetically modified foods. Consume only certified non-GMO foods which are also organically grown.
Get sufficient sunlight, both on your skin and in your eyes. Dawn is the most important sunlight to see (get in your eyes) every day that you can. Morning sunlight, from dawn until 10am, is the most beneficial. Get it in your eyes (by not wearing sunglasses and being outside), and on your skin if you possibly can, even in winter.
Get sufficient deep sleep, avoid insomnia. (28, 29, 30)
If you are a night owl rather than an early bird, you are at increased risk of a variety of diseases (especially diabetes and insulin resistance), likely to die earlier, and likely to perform less than optimally.
Eat slowly and consciously. (31)
1. Nicole M. Avena, Pedro Rada, Bartley G. Hoebel.
Evidence for sugar addiction: Behavioural and neurochemical effects of intermittent,
excessive sugar intake.
Neuroscience and Biobehavioral Reviews 32 (2008) 20-39.
2. Nicole M. Avena, Pedro Rada, Bartley G. Hoebel. Sugar and Fat Bingeing Have Notable Differences in Addictive-like Behavior. The Journal of Nutrition, 2009.
3. Corsica, Joyce A.; Pelchat, Marcia L. Food addiction: true or false? Gastroenterology: March 2010 - Volume 26 - Issue 2 - p 165-169.
4. Blumenthal, Daniel M.; Gold, Mark S. Neurobiology of food addiction. Clinical Nutrition & Metabolic Care: July 2010 - Volume 13 - Issue 4 - p 359-365.
5. Leandro F. Vendruscolo, Aliou B. Gueye, Muriel Darnaudery, Serge H. Ahmed, Martine Cador. Sugar Overconsumption during Adolescence Selectively Alters Motivation and Reward Function in Adult Rats. Open Access, February 2010.
6. Marcia Levin Pelchat. Food Addiction in Humans. Supplement to The Journal of Nutrition, April 2008.
7. We need healthy fats in our diets, and they are NOT the cause of obesity. Low-fat foods and drinks have an immediate appeal to people who are overweight, and are easy to advertise to them. Low-fat diets were based on faulty research by Ansel Keys and others after World War II, are now discredited. Low-fat diets do not help prevent heart disease either. However, low-fat foods suit the processed dairy food industry, and other food industries. See why in my ebook Grow Youthful.
8. Alburges M.E., Narang N., Wamsley J.K. Alterations in the dopaminergic receptor system after chronic administration of cocaine. Synapse. 1993;14:314-323.
9. Avena N.M., Rada P., Moise N., Hoebel B.G. Sucrose sham feeding on a binge schedule releases accumbens dopamine repeatedly and eliminates the acetylcholine satiety response. Neuroscience. 2006;139:813-820.
10. Bakshi V.P., Kelley A.E. Sensitization and conditioning of feeding following multiple morphine microinjections into the nucleus accumbens. Brain Res. 1994;648:342-346.
11. Bray G.A., Nielsen S.J., Popkin B.M. Consumption of high-fructose corn syrup in beverages may play a role in the epidemic of obesity. Am J Clin Nutr. 2004;79:537-543.
12. Corwin R.L. Bingeing rats: a model of intermittent excessive behavior? Appetite. 2006;46:11-15.
13. Curry D.L. Effects of mannose and fructose on the synthesis and secretion of insulin. Pancreas. 1989;4:2-9.
14. Davis C., Claridge G. The eating disorders as addiction: a psychobiological perspective. Addict Behav. 1998;23:463-475.
15. Drewnowski A., Krahn D.D., Demitrack M.A., Nairn K., Gosnell B.A. Taste responses and preferences for sweet high-fat foods: evidence for opioid involvement. Physiol Behav. 1992;51:371-379.
16. Elliott S.S., Keim N.L., Stern J.S., Teff K., Havel P.J. Fructose, weight gain, and the insulin resistance syndrome. Am J Clin Nutr. 2002;76:911-922.
17. Howard B.V., Wylie-Rosett J. Sugar and cardiovascular disease: A statement for healthcare professionals from the Committee on Nutrition of the Council on Nutrition, Physical Activity, and Metabolism of the American Heart Association. Circulation. 2002;106:523-527.
18. Le K.A., Tappy L. Metabolic effects of fructose. Curr Opin Clin Nutr Metab Care. 2006;9:469-475.
19. Ludwig D.S., Peterson K.E., Gortmaker S.L. Relation between consumption of sugar-sweetened drinks and childhood obesity: a prospective, observational analysis. Lancet. 2001;357:505-508.
20. Stice E, Burger KS, Yokum S. Relative ability of fat and sugar tastes to activate reward, gustatory, and somatosensory regions. Am J Clin Nutr. 2013 Dec; 98(6):1377-84. doi: 10.3945/ajcn.113.069443. Epub 2013 Oct 16.
21. Miettinen M et al. Effect of cholesterol-lowering diet on mortality from coronary heart-disease and other causes. A twelve-year clinical trial in men and women. The Lancet 1972 Oct 21;2(7782):835-8.
22. Dayton S et al. Composition of lipids in human serum and adipose tissue during prolonged feeding of a diet high in unsaturated fat. The Journal of Lipid Research 1966 Jan;7(1):103-11.
23. Pan D A, Storlien L H. Dietary lipid profile is a determinant of tissue phospholipid fatty acid composition and rate of weight gain in rats. Journal of Nutrition 1993 Mar;123(3):512-19.
24. Gitanjali M. Singh, Renata Micha, Shahab Khatibzadeh, Stephen Lim, Majid Ezzati, Dariush Mozaffarian, on behalf of the Global Burden of Diseases Nutrition and Chronic Diseases Expert Group (NutriCoDE). Estimated Global, Regional, and National Disease Burdens Related to Sugar-Sweetened Beverage Consumption in 2010. CIRCULATION AHA. (AHA - American Heart Association) 114.010636. Published online before print 29 June 2015. doi: 10.1161/CIRCULATIONAHA.114.010636.
25. Paul M Johnson, Paul J Kenny. Dopamine D2 receptors in addiction-like reward dysfunction and compulsive eating in obese rats. Nature Neuroscience 13, 635-641 (2010).
26. Avena NM, Bocarsly ME, Hoebel BG. Animal models of sugar and fat bingeing: relationship to food addiction and increased body weight. Methods Mol Biol. 2012;829:351-65.
27. Valerie H. Taylor, Claire M. Curtis, Caroline Davis. The obesity epidemic: the role of addiction. CMAJ. 2010 Mar 9; 182(4): 327-328.
28. Taheri S, Lin L, Austin D, Young T, Mignot E. Short sleep duration is associated with reduced leptin, elevated ghrelin, and increased body mass index. PLoS Med. 2004 Dec;1(3):e62. Epub 2004 Dec 7.
29. Taheri S. The link between short sleep duration and obesity: we should recommend more sleep to prevent obesity. Arch Dis Child. 2006 Nov;91(11):881-4.
30. Al Khatib HK, Harding SV, Darzi J, Pot GK. The effects of partial sleep deprivation on energy balance: a systematic review and meta-analysis. Eur J Clin Nutr. 2017 May;71(5):614-624. doi: 10.1038/ejcn.2016.201. Epub 2016 Nov 2.
31. Yumi Hurst, Haruhisa Fukuda. Effects of changes in eating speed on obesity in patients with diabetes: a secondary analysis of longitudinal health check-up data. BMJ Open 2018;8:e019589. doi: 10.1136/bmjopen-2017-019589. Published online 12 February 2018.
32. Eloi Chazelas, Bernard Srour, Elisa Desmetz, Emmanuelle Kesse-Guyot, Chantal Julia, Valerie Deschamps, Nathalie Druesne-Pecollo, Pilar Galan, Serge Hercberg, Paule Latino-Martel, Melanie Deschasaux, Mathilde Touvier. Sugary drink consumption and risk of cancer: results from NutriNet-Sante prospective cohort. BMJ 2019; 366 doi: bmj.l2408. Published 10 July 2019.