You are on page 1of 37

Sugar Addiction Ketogenic

LifeStyle
Oriana Pavaloaia
Summary

Evolution of diet
Macronutrients
How sugar actually affects our bodies
Sugar addiction
How to overcome sugar addiction
Ketogenic Diet Approach
Evolution of diet

Over the past 2 million years human diet changed


Evolution of diet

The main reason of diet is to nourish the body.

Nutrients:
Macronutrients
Micronutrients
Phytonutrients
Evolution of diet

The main reason of diet is to nourish the body.

Nutrients:
Macronutrients:
Micronutrients: commonly referred to as "vitamins and minerals."
Micronutrients include such minerals as floride, selenium, sodium, iodine,
copper and zinc. They also include vitamins such as vitamin C, A, D, E and K,
as well as the B-complex vitamins.
Phytonutrients:
Evolution of diet

The main reason of diet is to nourish the body.

Nutrients:
Macronutrients:
Micronutrients:
Phytonutrients: are yet smaller groups we get very tiny amounts of these in
our food. These are not essential to health, but there is strong evidence to
show that having a good amount may help prevent disease. These include
antioxidants and some non-essential minerals.
Evolution of diet

The main reason of diet is to nourish the body.

Nutrients:
Macronutrients
Micronutrients
Phytonutrients
Macronutrients
Macronutrients

9 kcals

4 kcals

4 kcals
Macronutrients
Macronutrients

183 kcals
20g Protein
11g Fat
0g Carbs
Macronutrients

183 kcals
20g Protein
11g Fat
0g Carbs
Macronutrients

183 kcals 95 kcals


20g Protein 1g Protein
11g Fat 0g Fat
0g Carbs 28g Carbs
5g Fiber
21g Sugars
Macronutrients

183 kcals 95 kcals


20g Protein 1g Protein
11g Fat 0g Fat
0g Carbs 28g Carbs
5g Fiber
21g Sugars
Macronutrients

183 kcals 95 kcals 706 kcals


20g Protein 1g Protein 15g Protein
11g Fat 0g Fat 61g Fat
0g Carbs 28g Carbs 18g Carbs
5g Fiber 10g Fiber
21g Sugars 4g Sugars
Macronutrients

183 kcals 95 kcals 706 kcals


20g Protein 1g Protein 15g Protein
11g Fat 0g Fat 61g Fat
0g Carbs 28g Carbs 18g Carbs
5g Fiber 10g Fiber
21g Sugars 4g Sugars
Macronutrients

183 kcals 95 kcals 706 kcals 400 kcals


20g Protein 1g Protein 15g Protein 6g Protein
11g Fat 0g Fat 61g Fat 7g Fat
0g Carbs 28g Carbs 18g Carbs 71g Carbs
5g Fiber 10g Fiber 1g Fiber
21g Sugars 4g Sugars 25g Sugars
Macronutrients

Proteins:
This the most important macro. Protein is always paramount (in adequate
meal and daily amounts) and should be a primary directive!
Macronutrients

Fat:
Its an essential part of our diets. They are our bodys secondary energy
source. They are appetite suppressant.
Macronutrients

Carbohydrates:
Body primary energy source. They are made of fiber, starch and sugar
On molecular level, sugar is
1) Simple: They are easily digested and provide quick energy that doesnt last
very long; they taste sweet: grains, cereals, pasta, rice, bread and all candy and
sweets.
2) Complex: They take longer to digest and provide energy for longer periods
of time: vegetables and the carbs from nuts and seeds
How sugar actually affects our bodies

The modern diet contains lots of empty calories due to added sugar.
How sugar actually affects our bodies

Sugar is find hidden on products labels under different names.

Agave Syrup
Maple Syrup
Honey
Brown Rice Syrup
High Fructose Corn Syrup
Dextrose
Glucose
Lactose
Maltose
Fructose
Sucrose
Malt Syrup
How sugar actually affects our bodies
Glycemic Index (GI) of different sweeteners

Glycemic
Sweetener Type
Index
Maltodextrin Sugar 110
Maltose Sugar 105
Dextrose Sugar 100
Glucose Sugar 100
Sucrose Sugar 65
Maple Syrup Natural Sugar 54
Honey Natural Sugar 50
Lactose Sugar 45
Coconut Palm Sugar Natural Sugar 35
Maltitol Sugar Alcohol 35
Brown Rice Syrup Modified Sugar 25
Fructose Sugar 25
Galactose Sugar 25
Agave Syrup Modified Sugar 15
Xylitol Sugar Alcohol 12
Glycerol Sugar Alcohol 5
Mannitol Sugar Alcohol 2
Erythritol Sugar Alcohol 1
Inulin Sugar Fiber 1
Stevia Natural Sweetener 0
Thaumatin Natural Sweetener 0
Aspartame Artificial Sweetener 0
Sucralose Artificial Sweetener 0
How sugar actually affects our bodies
Glycemic Index (GI) of different sweeteners

Glycemic
Sweetener Type
Index
Maltodextrin Sugar 110
Maltose Sugar 105
Dextrose Sugar 100
Glucose Sugar 100
Sucrose Sugar 65
Maple Syrup Natural Sugar 54
Honey Natural Sugar 50
Lactose Sugar 45
Coconut Palm Sugar Natural Sugar 35
Maltitol Sugar Alcohol 35
Brown Rice Syrup Modified Sugar 25
Fructose Sugar 25
Galactose Sugar 25
Agave Syrup Modified Sugar 15
Xylitol Sugar Alcohol 12
Glycerol Sugar Alcohol 5
Mannitol Sugar Alcohol 2
Erythritol Sugar Alcohol 1
Inulin Sugar Fiber 1
Stevia Natural Sweetener 0
Thaumatin Natural Sweetener 0
Aspartame Artificial Sweetener 0
Sucralose Artificial Sweetener 0
How sugar actually affects our bodies

Negative effects:
1) Doubles cardiovascular disease: blood pressure, excess sugar remains in the
blood -> causes artery inflammation -> raises LDL cholesterol
2) Metabolic diseases: diabetes, Alzheimer, dementia, depression
3) NAFLD
4) Affects eating habits
5) Affects energy levels
6) Brain impacts
7) Leads to belly fat (visceral fat)
8) Skin sagginess
9) Causes addiction
What is sugar addiction
Is a maladaptive pattern of substance use leading to clinically
significant distress manifested by 3 or more of the following - a mix
of psychological and physiological criteria:

Physiological
Psychological
- tolerance
- binging - withdrawal
- desire to quit
- craving
- affecting life
- irrational use
How sugar addiction work

Its a vicious cycle.


How to overcome sugar addiction

There are 6 things that need to be addressed in order to quit sugar

Brain
Environment
Habits
Gut
Friends
Diet
Diets that help overcoming sugar addiction

Ketogenic /Atkins Diet / Paleo


Plant Based Vegan Diet
Diets that help overcoming sugar addiction

Ketogenic Diet /Atkins Diet / Paleo


Plant Based Vegan Diet
Ketogenic Diet

- LCHFMP (low carb, high fat, moderate protein)


- It was originally designed as treatment for epilepsy: it decreases the
numbers and severity of patients seizures
- There are strong evidences of results in the following areas:
Alzheimers, Parkinsons, epilepsy, autism, depression, migraines, diabetes,
cardiovascular diseases - decreasing LDL cholesterol; increasing HDL cholesterol

- There are emerging evidences in the following areas


PCOS
Acne
Neurological Disease
cancer
Ketogenic Diet
How it works?
Reducing carbohydrate intake to induce a state of nutritional ketosis.
Rules of Ketogenic Diet

Calculate BMR and daily caloric consumption


NET carbs should go below 20 grams per day
Limit protein intake to 0.69 to 1.2 grams per pound lean body mass
65-75% of calories should come from fat
Eating in this manner will change the way your bodys chemistry works, as
eating less carbs will lower the amount of circulating insulin in your body,
resulting in less fat stored in your adipose cells as a result.
What should we eat?
o Meat (its preferred grass fed meat and fish)
o Most types of cheese (no yogurt, and milk)
o Eggs
o Seeds and nuts (no peanuts, cashews and pistachios)
o Most vegetables that grow above ground (no beans, chickpeas, corn)
o coconut, avocados, small amounts of berries
o Olive oil and coconut oil (avoid sunflower and palm oils)
o Dark chocolate (above 85%)
What should we drink?
o Water
o Unsweetened tea
o Unsweetened coffee (heavy cream can be added)/ Bullet Proof Coffee
o Coconut/Almond milk
o No carb Alcohol (occasionally)
What is banned?

o All grains
o Factory-Farmed pork and fish
o Processed Foods
o Artificial sweeteners
o Refined fats/oils
o Low-fat, low-carb and zero-carb products
o Milk and yogurt (Greek yogurt is permitted occasionally)
o Alcoholic sweet drinks
o Most fruits (excepts small amounts of berries) and squeezed juices
o Soy products, potatoes, corn
o Sugar and honey
Questions?

You might also like