Breaking the Food Seduction: The Hidden Reasons Behind Food Cravings---And 7 Steps to End Them Naturally

What is the food seduction and why do you want to break it?

In the first part of this book, the author says that some foods have addictive qualities because they contain very small amounts of opiate like substances. Some people seem to be more susceptible to these substances and, in effect, become addicted to them. The foods the author identifies as having these substances are: sugar, chocolate, cheese, and meat. Unfortunately, these foods are commonly associated with causing obesity and all of the health problems related to obesity. So it is important to break the seductive quality these foods may have for you.

How do you do that? The author is skeptical of relying upon simple will power. The addictive like quality these foods have will eventually overcome your will power. Straining to deprive yourself of them leads to feelings of deprivation, guilt, hopelessness, and other negative emotions as you eventually succumb to your addictions again.

In the second part of the book, the author proposes a seven-step program to help you develop a food-craving-free body.

Step one. Start with a healthy breakfast. Oatmeal or other cereals/grains and fruits are an excellent choice. This recommendation sounds trite, but ignoring it can easily lead to cravings later in the day. The author tells stories of dieters who failed, yet were proud that they had successfully skipped meals during the day. Successful dieters identify healthy foods to eat, and then they make sure to eat enough of them during the day. If you don't consume enough calories from healthy foods to satisfy yourself, your cravings for fattening foods will surely overcome you. Hunger triggers cravings. Don't provoke it. Unlike diet plans that set the maximum number of calories you should consume per day, the author warns not to fall below the minimum necessary to avoid hunger. He says multiply your weight by 10 to get a rough guide for the minimum number of calories you need per day to satisfy you.

Step two. Eat foods that keep your blood sugar steady. The author believes in the glycemic index and recommends high fiber foods at the lower end of the index. The author is vegan and so the foods he recommends are beans, vegetables, fruits, whole grains, nuts and seeds.

Step 3. The author recommends eating foods that boost the hormone leptin in your body. Leptin is a little known hormone that is thought to help control your appetite. The author says that eating a low-fat plant based diet and exercising will promote the effect of this hormone. I found this part of the author's argument circular and unconvincing. If you are eating a low-fat plant based diet and exercising you have already substantially achieved appetite control. Forget leptin.

Step 4. Identify craving cycles in your life and develop habits to avoid their effect. For some people, there are times of the day when they find themselves giving in to food cravings. For some women cravings may come on monthly cycles with their period. Many people have annual cycles as well, especially around the holiday period or during the winter. If you can identify your problem times, you can design strategies to minimize cravings at these times. The author suggests various ways for dealing with cycle cravings.

Step 5. Exercise, rest, and learn to let stress go. The author offers nothing new here, but provides many reminders of strategies and techniques that work for others.

Step 6. Call in the reinforcements. A common problem for dieters is that they try to convert others to do what they are doing. Most people, including your spouse, will not change their lifestyle based upon your exhortations. Instead, tell family members, friends, and co-workers what you are doing; ask only that they help you in avoiding the temptations that interfere with your program. Don't preach. This approach is more likely to get their support. Life is much easier when the people around you support what you are doing, even if they don't do it too. Enlist support; don't alienate people.

Step 7. Use extra motivators. The author identifies a whole range of motives for losing weight. Identify the ones important to you and focus on them. Don't be ashamed or shy about what is important to you. When you clearly identify why you want better health you will more likely stick with your program and achieve your goals.

In part three of the book the author discusses nutritional issues with a vegan diet. It may surprise some to learn that when you eat a low-fat plant based diet you normally need not limit daily calorie intake, portion size, or the total quantity of food you eat. Very little supplementation is recommended. He suggests a three-week starter plan to see if his program works for you.

Part four of the book contains a large selection of interesting and easy to fix recipes. This part of the book is outstanding. The author also discusses the content and uses of some foods in vegan cooking that are not commonly found in American cookery. You will find all you need to know about tofu, seitan, tempeh, tvp, tahini, and tamari among others.

The strong message the author gives you is not to fight or confront your food cravings directly. They are too powerful. Instead, use his non-confrontational strategies to avoid the control which food cravings exercise over you. The author is consistent in advocating a vegan diet to achieve your weight goals, but I didn't find his advocacy to be preachy or offensive.

Branard's message is simple. Some food is more addicting than others. It's not the calories, it's the pull. Food satisfaction (like tobacco's) is relief of pain caused by the prior dose.

This is not a diet. It's simple advice. Be aware of addicting foods and don't eat them. You won't miss a thing and it could save your life.

My testimony: No meat, fish, milk product, sugar, chocolate, coffee. Vegetables, grains and fruit only. Normal light exercise, only to feel good. Lost over 15% body mass, dropped cholesterol 30%, continue to loose slowly. Feel so good. Haven't enjoyed eating like this in many years.

This book explains why diets do not work and presents a sound eating plan. If your will power fails you at night, this is the book for you.

An interesting read, but don't expect to benefit from anything in it unless you are willing to completely give up all meat, fish and dairy products, for LIFE. Dr. Barnard does not endorse moderation, it's all or nothing here. For those who are willing to embrace this lifestyle, the final third of the book is full of delicious homemade vegan recipes.

The goal of Dr. Barnard is to steer everyone toward a vegan diet. If that is not your intention, best not to pick up this book. The changes are far-reaching, and radically different than the SAD (Standard American Diet).

I tried being a lacto-ovo vegetarian off and on throughout my life. The thought of giving up cheese was just too much to imagine. Additionally, having a husband whose first words about a meal were "where's the meat" made vegetarian life difficult. But if you experience a health crisis (cancer, high cholesterol, high blood pressure) it is amazing how quickly you can moderate your behavior.

My husband and I have been vegan for approximately 5 weeks now. We have never felt better in our lives. If you are holding on to meat, cheese and milk but don't feel good, this book will improve your health. Dr. Barnard also explains why it is so difficult to give up sugar, chocolate, cheese and meat. Apparently these items contain various addicting compounds. If someone had tried to tell me this 6 months ago I would have thought they were crazy. Now that I have adopted a vegan lifestyle I can say that my health has improved so much is such a short period of time that it is almost miraculous. Also, it is important to note that after 2 weeks my cravings for sugar, chocolate, cheese and meat are all but gone.

In the last 5 weeks my husband and I have seen dramatic improvements in our health. We have both each lost 12 pounds without being hungry or exercising more. My husband has decreased his total cholesterol from 177 to 113 (this happened in 24 days). He has been taken off this high blood pressure medication. I have not had a sinus headache in 5 weeks. Prior to becoming a vegan I had chronic sinusitis. My skin has a youthful glow (amazing for 43 year old woman). I also sleep better at night, and wake up more well rested.

If you don't feel as good as you did in your 20's and are willing to make a radical lifestyle change, I believe that this book will improve your health. I have also reviewed other books that advocate a vegan lifestyle if you are interested. Check out "Eat to Live" and "Stop the Inflammation Now".

I highly recommend this book for anyone that wants to improve their health. Try it for a month; what do you have to lose? It is a small investment in time and money that could result in a dramatic improvement in the quality of your life.

Update: 4 August 2006

My husband and I are still following a mostly vegan (95%) lifestyle. It is amazing how simple it is once you decide it is just the way that you are going to live. We both continue to feel fabulous. My husband, at 52, is back to the weight he was when he graduated high school. He is even considering beginning to exercise. We have both lost over 20 pounds in a little under 4 months. I continue to highly recommend this book if you are looking to make a lifestyle change for health reasons.