Welcome Newcomer

to Food Addicts Anonymous (FAA)

First Edition
First Printing
2010 Food Addicts Anonymous

Food Addicts Anonymous

Approved Literature

Food Addicts Anonymous World Service Office

529 NW Prima Vista Blvd., 301A
Port St Lucie, FL 34983

http://www.foodaddictsanonymous.org
info@foodaddictsanonymous.org
 TABLE OF CONTENTS

Welcome, What is Food Addicts Anonymous? 1

How Did FAA Begin? 2
Miracles of the FAA Program 3
Are You a Food Addict? 6-9
Physical Symptoms of Food Addiction 6
Emotional, Social Symptoms of Food Addiction 7
Spiritual Symptoms of Food Addiction 8
The Next Step 9
Addiction vs. Compulsion- Dr. Charles Starks Ed.D., LMHC 10
Understanding Food Addiction and Why Abstinence is Necessary 13
R. Sue Roselle, MS, CN, CNS
The Guide to Abstinence 31-34
Guidelines for the FAA Meal Plan 31
Suggestions for Implementing Abstinence 33
The FAA Food Plan 34
Protein, Starchy Vegetables 35
Vegetables, Fruits 36
Grains, Dairy, Fats, Condiments 37
Names of Sugar, Flour, Wheat 39-41
Names of Sugar 39-40
Names of Flour and Wheat 41
Sample Menu Plan 42-43
Food Diary Blank 44, 45
 Welcome
Food Addicts Anonymous is an organization that has offered hope
and solutions for thousands of people. If you are a person who has
struggled for years to eat healthy foods and maintain a healthy weight,
Food Addicts Anonymous may be the place for you. If you are
someone that binges by eating large quantities of sweets or starches
you may find that FAA offers a solution. If you are person who purges
their body by extreme measures such as vomiting, laxatives or
excessive exercise, you are not alone and may find comfort and
support in our fellowship. If you have found yourself limiting your
intake of foods and have people in your life telling you that you need
to eat more, you may find value and hope in this program.

WHAT IS FOOD ADDICTS ANONYMOUS?

Food Addicts Anonymous is a fellowship of men and women who

are willing to recover from the disease of food addiction. We are not
addicted to foods in general, but to specific substances, namely sugar,
flour and wheat. FAA believes that the disease of food addiction is
biochemical in nature and not a moral or character defect.

We have a solution that is not temporary, but a way of life that will
allow us to heal from this disease. This Twelve Step program believes
that food addiction can be managed by abstaining from (eliminating)
addictive foods, following a program of sound nutrition (a food plan),
and working the Twelve Steps of the program.

After we have gone through a process of withdrawal from addictive

foods many of us have experienced miraculous life-style changes
including:
Living a life-style free from the physical and psychological
cravings for junk food.
Maintaining a healthy, stable weight and healthy eating
habits.
Experiencing our thought processes becoming clearer.

1
 Realizing our self-esteem was no longer becoming tangled up in
our perceptions about our bodies
Becoming more true to ourselves because we will no
longer allow abuse of any kind to be done to us by ourselves or

others.
Finding that we no longer needed to fill our emotional and
spiritual needs through our mouths

Sharing our experience, strength, and hope with others allows us to

recover from this disease One Day at a Time.

FAA is self-supporting through our own contributions. There are no

dues or fees required for membership, but only a desire to stop eating
addictive foods. We are not affiliated with any diet or weight loss
programs, treatment facilities or religious organizations. We neither
endorse nor oppose any causes. Our primary purpose is to stay
abstinent and help other food addicts to achieve abstinence.

HOW DID FAA BEGIN?

In March 1987, our founder, Judith C., attended a treatment center for
food addiction in West Palm Beach, Florida. Her treatment involved
eating a balanced food plan that eliminated sugar, flour and wheat.
When released from the treatment center, she and six other people
felt the need to create a support group and decided to call it Food
Addicts Anonymous. They also agreed that FAA would give people
a food plan and explain what to do in order to recover. Today we
have the support we need to recover from our addiction to sugar,
flour and wheat. We can work the FAA Steps, go to meetings and
share our experience, strength and hope with others.

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 Miracles of the FAA Program
LIFE BEFORE AND AFTER FAA
These miracles are not meant as a substitute for seeking medical
help. As with any program, individual results may vary.

Before
When I came to FAA, I weighed over 400 pounds. I had done
everything I could think of. I lost a hundred pounds several times,
had participated in clinical studies, had tried diets of all kinds, but
the weight would always come back. Throughout my efforts, I
would experience hunger and cravings constantly. I drove to my
first FAA convention because I could not fit comfortably in a seat
on an airplane. I came desperate for a solution.
After
When I found FAA and heard about the biochemical aspect of this
disease, I found my first ray of hope in years. When I heard the
definition of food addiction, I knew I was a food addict. It was a
huge relief to finally understand why I ate the way I did. Abstaining
from the addictive substances and following a weighed and
measured food plan works. Focusing on my physical, emotional and
spiritual recovery with the help of my Higher Power and the FAA
fellowship has worked for me. I have lost 230 pounds and have now
been the same weight for over 2 years.

Before
I led a very happy life before coming to FAA. However, despite a
long wonderful marriage, good relationships with our children and
national awards in my profession, I could not control my weight. I
tried every diet program imaginable and several food anonymous
programs. I had come to the conclusion I would die early, but I
knew I had done everything I could to find a solution.
After
I now have been abstinent for nearly four years. I went from a size
2X down to a size 6-8 and have worn the same clothing for years.
I never have cravings for junk food. Most importantly, the quality
of my life has improved dramatically. I am now free from pain in
my feet, extremely healthy and active. I have not sustained this
amount of weight loss ever in my life.

3
 Before
I was 15 when I came into the program 4 years ago, overweight and
ashamed of my body. I didn't want to hang out with friends or go to
any social events. I experienced terrible anxiety in school because
I was so self conscious. I couldn't understand why, at my age, my
legs would hurt and my back would ache. I had no clarity of
thinking and I was miserable and ashamed of my binging behavior.
After
My life is so much happier now. I have a much greater sense of
clarity, and the black cloud that always seemed to hang over my
head has gone away. I am slowly gaining a better sense of self-
esteem, and I'm letting go of my obsession with food. Being diligent
with my program is not always easy, but one thing I know for sure:
Nothing tastes as good as abstinence feels.

Before
I was a hundred pounds overweight, a diabetic with high blood
pressure, and on medications for both problems. But I came to FAA
because I was worried about my wifes weight problems and went
to the first meeting to be supportive. Once I heard the experience,
strength and hope of another food addict, I knew I needed to be
there.
After
Once abstinent I didnt have any blood sugar problems. I lost one
hundred pounds and went off all the medications. My doctor has
stated that I am no longer diabetic and that based on my tests, I am
ten years younger than my chronological age. Most importantly, I
lead a healthier life. And yes, my wife also lost over one hundred
pounds.

Before
I was sober from alcohol in a Twelve Step program for a long time
and realized that my food was a problem for me. I also realized that
I needed a program specific to my food issues. I also came to realize
that I wasn't truly sober as long as I was abusing food.
After
I finally found the solution at FAA. I cant tell you how muchof a
difference abstinence through FAA has madwe for me.

4
 Before
I have never been overweight. I lost and gained the same 5 to 15
pounds for over twenty years. I ate normally around friends, but
binged in secret. I used laxatives in an attempt to control my weight
for six years before almost dying from an overdose. My moods were
a constant yo-yo and the bingeing led to chronic depression and
suicidal despair. At 31, with broken relationships, wasted education,
a total lack of morals, and numerous relapses, I became willing to
do what worked for others.
After
I have almost six months of abstinence from sugar, wheat, and flour.
I resisted weighing and measuring my food for so long, yet it has
given me the freedom to live life. As I work the Steps with my
sponsor, I am changing into a new person with more positive
responses to work and relationships. God has healed me
emotionally, physically, and spiritually beyond my dreams. God has
given me joy and the courage to start facing reality and my
responsibilities. He has also brought a clarity that I crave more than
the food.

Before
I was 4 10 and nearly 400 pounds. Besides being diabetic and
morbidly obese, my ankles were continuously swollen and I had
the beginning signs of neuropathy in my toes. I had very little
mobility and had been homebound for nearly four years. I used a
cane and had panic attacks when I left my home. I was on five
medications for diabetes, more medications for cholesterol and
blood pressure. I had been diagnosed at age 37 with borderline
congestive heart failure.
After
I have been abstinent for over three years. My blood sugar levels
have been normal and I take a fraction of the medications that I had
previously. I go out normally, have become more active and have
not had any panic attacks since becoming abstinent. My doctor has
said that if I continue on this program I will likely go off all the
diabetic medications. I believe I would not be alive today had I not
found FAA.

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 Are you a Food Addict?
WHAT IS FOOD ADDICTION?

Food addiction manifests itself in the uncontrollable craving for

excess food that follows the ingestion of refined carbohydrates,
primarily sugar, wheat and flour substances that are quickly
metabolized and turned into sugar in the bloodstream. Due to those
uncontrollable cravings, a food addict's quality of life deteriorates
when he or she eats sugar, flour or wheat. It can deteriorate
physically, emotionally, socially and/or spiritually. If any of the
following symptoms are familiar to you, you may be a food addict:

PHYSICAL SYMPTOMS OF FOOD ADDICTION

Do you think you cannot control your intake of food, especially

junk food or high sugar foods?
Have you tried different diets or weight loss programs, but none
has worked permanently?
Have you found yourself vomiting, using laxatives, diuretics,
or exercising a lot to avoid a weight gain after you have eaten a
lot?

Most food addicts are obese and have tried numerous methods for
weight control (diets, drugs, surgery, etc.) yet nothing has created a
permanent solution.

Other food addicts have never been obese. Their physical weight has
been controlled by extreme measures such as excessive exercise,
purging through vomiting or laxatives (bulimia), or the severe and
unhealthy limiting of food substances(anorexia).

No matter which version of food addiction fits you, all of these

symptoms become more severe with time and eventually lead to
physical problems that can create an early and sometimes painful
death.
6
 EMOTIONAL SYMPTOMS OF FOOD ADDICTION

Do you find yourself feeling depressed, hopeless, sad or

ashamed about your eating or your weight?

Do you find yourself eating when you are upset or reward

yourself with food when you do something good?

Have you ever noticed after eating sugar, flour, or wheat that
you become more irritable?
Food addicts notice that their emotions become more severe, intense,
or unreasonable when eating the addictive substances. For many food
addicts, emotional life may deteriorate into despair,
depression, or thoughts of suicide.

SOCIAL SYMPTOMS OF FOOD ADDICTION

Do you eat in private so no one will see you?

Do you avoid social interactions because you feel you do not

look good enough or do not have the proper fitting clothes to
wear?

Do you steal other peoples food?

Are you more interested in what food is served at social
gatherings than looking forward to the warmth of being with
the people attending?

A food addicts social life is affected by intense obsessive thinking

about food. Making eye contact with people and taking an interest in
developing friendships or intimate relationships become secondary to
locating and eating addictive foods. Food addicts often hide or steal
foods and eat in secret.

7
 SPIRITUAL SYMPTOMS OF FOOD ADDICTION

Do you feel that life would be fine if only certain people or

things would change?
Do you pray and ask God to help you with your weight, and
then feel your prayers arent answered?
A food addicts spiritual life is affected by a lack of connection to a
higher power, an attempt to rely on self-will, self-obsession, and a
general feeling of despair.
If you have identified with any of these symptoms, Food Addicts
Anonymous may be the place for you.
Food addicts find life less manageable or totally unmanageable when
eating sugar, flour, or wheat. When we abstain from these substances
and work the Twelve Steps of the FAA program, food addicts are
able to create dramatic positive changes in the physical, emotional,
and spiritual quality of their lives. With abstinence, a more satisfying
life awaits you.

8
 The Next Step...
Getting More Support
Attend Meetings
We suggest you attend at least six meetings before you decide
whether FAA would be beneficial. The following meeting types are
available:

Face to Face: In person meetings in many areas of the US and

several other countries.
Phone meetings: Meetings are scheduled daily at various
times. at the end of each phone meeting, telephone numbers
are exchanged.

The Loop: 24/7 weekly online meeting with a new leader

each Sunday.

Online Meetings: These are held in the FAA chat-room on the

FAA website, in which members communicate via the internet
at a specific time.

All of these meeting formats can be found on our website at

www.foodaddictsanonymous.org. We recommend that you go to
meetings daily when becoming abstinent. As with many anonymous
groups, a good idea is to go to ninety meetings for ninety days.

Become Abstinent
Enclosed are three publications that can help you begin the FAA food
plan. The Guide to Abstinence, the Names of Sugar, Flour and
Wheat, and the Sample Menu Planner will help you begin a
program of sound nutrition.

9
 Have Realistic Expectations
Becoming abstinent from addictive foods is not easy. You can expect
to have withdrawal symptoms for a period of time, anywhere from
seven days to months. Withdrawal can include, but is not limited to,
food cravings, headaches, fatigue, unexplained pains, digestive
problems, depressed feelings, anger, impatience and general
irritability. For that reason, it is recommended that you go to
meetings and begin to find a sponsor.
Some members become abstinent immediately. For others, it is a
gradual and/or complicated process. No matter what your path to
recovery takes, it will be helped by attending meetings, phoning other
food addicts and getting the assistance of a sponsor.
Get a Sponsor ASAP
We suggest that each individual sincerely interested in abstinence
and recovery take the responsibility of talking to other members of
the group to secure a sponsor someone with whom you can identify
and who has attained abstinence and an understanding of the food
plan.

It is not a wise thing to just ask, Can anyone sponsor me? We

suggest that you listen to or read shares of other members and find
someone who has the kind of recovery that you want to have, who
understands what FAA is about, and who you think you can relate
to. Then you call or write to that person and ask that person to
sponsor you, even if it is on a temporary basis. What is most
important is that you begin to speak to someone regularly who is
abstinent. There is no such thing as a perfect sponsor-just get started.
Read Literature
Read everything in this pamplet. It will give you information about
the FAA Food Plan, in addition to the biochemical information that
will explain why abstinence is necessary.

10
 ADDICTION VS. COMPULSION
By Dr. Charles Starks Ed.D., LMHC

In my practice I am often asked to explain the difference between

addiction and compulsion. This is not a silly question. There is an
important difference between having a compulsion (as in overeating) and
having an addiction. A former statistics professor of mine said a difference
to be a difference, must make a difference. Understanding this can mean
the difference between recovery and no recovery.

Central to any addiction is the tendency to minimize the severity of

the condition. With food addiction, this tendency to minimize shows up
as a desire to call the addiction something milder than addiction. This is
because the term addiction conjures up images of inner-city heroin users.
As any watcher of Oprah knows, the appropriate treatment for an addiction
is to become abstinent from the addictive substance. Using the term
compulsion is a cop out because: 1. It avoids the lifestyle elements of
addiction that need to be changed. (Yes, the substance heroin and sugar are
different, but the total life dedication to getting and using them is
remarkably similar.) 2. It allows people to continue the fantasy of
someday, somehow using sugar in a normal fashion.

Addicts, by their own report and by common stereotype, are seen as

compulsive personalities, driven in many areas, perfectionistic and rigid.
Often food addicts will say I am compulsive about everything. This
sounds cute, but it is an exaggeration. Addicts are often extreme about
many things, but in overall compulsivity they are no different from any
other group of people. The problem of food addiction is that it is not an
out-of hand compulsion, a psychological habit or a manifestation of poor
childhood training, but it is a chemical thing and a whole life thing.

As I have said, the heart and soul of recovery from food addiction is
acceptance of the disease concept of addiction. Complicating
anyacceptance of addiction is the tendency for people to minimize the extent
of the problem. While complete denial is hard to maintain (I dont have any
problem with food) in the face of reality, the desire to minimize the
problem is seen in the emotional appeal of the concept of compulsivity.
(I am a compulsive person, therefore all I need to learn is how to be less
compulsive.)

11
Compulsivity is so much less stigmatizing and has more of a veneer of
hope respectability than addiction.(What do you mean Im an addict?
I most certainly am not!) The idea of being compulsive is not as difficult
to accept as the idea of having a disease.

Compulsivity does not cry out for a remedy, it only whimpers for
attention. By focusing on the compulsion and ignoring the addiction,
eating behaviors are examined independent of any specific food. The
behavior and compulsiveness tend to be de-linked from many meaningful
aspects of life. Also, some folks use the idea of compulsiveness to
disclaim any responsibility for their behavior. (Overspend? Of course. Im
compulsive about everything I do. Thats the way I am.) A recovering
compulsive becomes moderate, but a recovering addict becomes abstinent.

The idea of abstinence is overwhelming and frightening to most food

addicts, hence we have the drive to psychologically lessen the enormity
of the problem by defining it away, calling it a mere compulsion. This
transforming by definition has the additional benefit of leaving intact
the fantasy that someday a return to normal will be possible. A
recovering compulsive shopper still goes shopping and it is hoped by
most food addicts, that a recovering compulsive eater will be able to
become a normal eater. For the person who sees him or herself only as
compulsive, there is no need to completely give up any particular food
group.

Many come to FAA because they found something lacking in their

recovery. Often that something is the frank recognition that there exists a
straightforward connection between specific foods and the phenomenon of
craving, one of the hallmarks of addiction along with the tolerance and
withdrawal symptoms. The reaction that some of these individuals have to
what they perceive as the rigidity of the suggested food plan, is often
the product of their previous training in recovery. They do not at first
understand the difference between compulsive elements involved in any
addictive illness and the real necessity of abstinence for recovery from food
addiction. But when one sticks around, learning does take place.

12
UNDERSTANDING FOOD ADDICTION AND
WHY ABSTINENCE IS NECESSARY
A Nutritionists Perspective

R. Sue Roselle, MS, CN, CNS

Food Addicts Anonymous

This Twelve-Step program views food addiction as a biochemical disease. It

is based on the belief that we are addicted to certain substances, namely
sugar, flour, and wheat. We believe that to begin the process of recovery we
need to adopt a manner of eating that eliminates these addictive substances
from our daily lives. Food Addicts Anonymous was founded December,
1987 in West Palm Beach, Florida.

13
 We admitted we were powerless over our food addiction that our
lives had become unmanageable.
FAA Step One

DISCLAIMER: The purpose of these pages is to offer information that may further the
readers understanding of the biological aspects of food addiction. Food Addicts
Anonymous (FAA) does not conduct nor participate in research, nor does it hold any
opinion on research conducted by others. Publication here does not imply endorsement
or affiliation with these ideas or the author. You will find writings from members
who share their experiences of recovery from food addiction in FAA's literature.
More information on the FAA program and literature can be found at
www.foodaddictsanonymous.org.

Copyright 2009 Food Addicts Anonymous

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 Understanding Food Addiction and
Why Abstinence is Necessary
A Nutritionists Perspective
R. Sue Roselle, MS, CN, CNS

The Disease

It has long been believed that food addiction, unlike that of alcohol
and drugs, is a disorder of willpower and gluttony with no biological
basis. Decades have passed while people afflicted with this disorder have
been given misinformation, and the treatments devised have never
addressed the real cause of the problem. The purpose of this article is to
try to help the person addicted to food gain a greater understanding of
his/her* affliction, summarize some of the most important findings of
scientific research and observations, and explain why abstinence from
the addictive substances must be adhered to if the food addict ever hopes
to recover from this disease.
All states of disease or health can be explained by a simple
equilateral triangle, which is a triangle with three equal sides. The left
side of the triangle represents the chemical side of the body, the right
side represents the emotional side, including the mental, spiritual and
emotional aspects of health, and the base represents the physical aspects
or structure of the body.

*The female gender pronouns "she, her, or herself" will be used as a universal gender
to keep the narrative flowing. Everything written about food addiction in this
perspective pertains to both men and women.
15
 In a diseased state, however, one side is affected to a greater extent
than the others and all sides are affected, so the triangle becomes
unbalanced. For instance, if you break your ankle (the physical side), the
damage creates a chemical reaction of inflammation and swelling (the
chemical side) which in turn causes pain and suffering (the emotional
side).
Food addiction is a disease state which affects the health triangle in
the same manner. It is a disorder of the chemical side of the triangle
(biochemical mismanagement) which affects the physical side (obesity,
diabetes, heart disease, joint problems, and sometimes bulimia or
anorexia) and the emotional side (lack of self-esteem, depression,
isolation, loneliness, helplessness, hopelessness, lack of trust, loss of
connection to a higher power). The disease of food addiction happens
as biochemical mismanagement beyond the reach of willpower.

16
 History of the Disease

Not all foods or calories are created equal. As early as the 1800s it
was noted that some people tended to eat more than the usual amounts
of certain foods, eventually causing obesity. In 1825, Brillat-Savarin, a
gourmet who wrote the famous book, Physiology of Taste, was one of the
first to claim the cause of obesity was excessive consumption of starchy,
floury foods especially if sugar was combined with them. He
recommended rigid abstinence from these substances and has been
attributed with creating the first known diet for weight loss.
In 1863 William Banting published his personal weight loss program
eliminating sugary and starchy foods which he felt to be the chief cause
of his obesity. This pamphlet entitled, A Letter on Corpulence,
Addressed to the Public caught the attention of the medical
establishment and set the stage for considering dietary patterns in
relationship to health. The publication was so popular that in England,
to this day, to bant means to diet. Bantings diet, and others similar
to his, dominated until this day the theory that sugars and flours eaten in
excess create obesity and diabetes. The idea of abstinence, therefore, has
been around since the beginning of the 19th century.
While the phrase food addiction may not be as familiar as the word
alcoholism, the idea of food addiction has been around since the
beginning of the twentieth century. Blake Donaldson, an American
internist who treated 17,000 obese patients in his forty year career from
1919-1959, used a diet that prohibited all sugar, flour, alcohol, and
starches, with the exception of a small portion once a day of a potato or
raw fruit. Donaldson observed that the only patients who couldnt lose
weight were those who cheated by eating bread. He labeled this a bread
addiction and recommended total abstinence from bread for the rest of
their lives.
Therefore, for nearly two hundred years, despite the multitude
of fad diets that have been presented to the public, many scientific
researchers and medical practitioners dealing with eating disorders
have suspected that sugars and flours eaten in excess created obesity,
and that abstinence from addictive substances might be the only
solution.

17
 Researchers have been suspicious about the role of processed food in
relationship to our health. Dr. Weston Price (1870-1948) traveled
extensively to remote tribes untouched by modern humanity on various
continents. He photographically documented the reality that these
cultures had optimal physical development and an absence of disease,
even if they were living in harsh physical circumstances. His scientific
observations of these primitive tribes around the world supported the
belief that when natural, whole, unprocessed foods are eaten, people are
generally free of obesity, heart disease and cancer. When these same
people adopted diets filled with refined sugars and processed flours they
often developed the same diseases as the civilized people but even
faster than usual. We have only recently begun to understand the
chemistry behind these observations.

What Happens Physically to Food Addicts

We must first understand the digestion process of carbohydrates to

begin to see how changes in the normal process can affect a food addict.
When any carbohydrate (fruit, vegetable, grain, flour, pasta, sugar or
starchy vegetable) is consumed the body breaks down the food into a
substance called glucose, a type of sugar that is a major energy fuel for
the body, which is then released into the bloodstream. The presence of
glucose in the blood stimulates the pancreas to produce a hormone called
insulin. The insulin locks onto the glucose molecules and carries them
into the cells of the body, giving the body energy. When the glucose in
the blood is reduced to normal levels after this distribution of energy, the
insulin levels also fall until the next meal signals the process to begin all
over again.

(See the illustration on the next page.)

18
19
 The degree to which food changes into glucose varies greatly
depending on the amount of fat, fiber and protein that are in the food. If
the food is a whole, natural food it will break down much more slowly
than food which has had some of its parts removed, so less insulin is
required to process it. White rice breaks down into sugar many times
faster than brown rice because the fiber has been removed, so brown rice
is recommended for food addicts. In other words, any processed
carbohydrate breaks down extremely quickly into glucose. Foods low in
carbohydrates, such as broccoli or lettuce, cause less glucose production
so blood sugar levels are not greatly affected.
The speed at which food changes into glucose is known as the
glycemic index. Foods with a higher number on the glycemic index
create more problems for food addicts. Any successful food plan for
food addicts keeps blood sugar levels steady and assures that no meal or
snack is too high on the glycemic index. The need for minimal number
of blood sugar fluctuations is also the reason food addicts must not wait
too long between meals and certainly not skip meals.
The problem arises when great amounts of glucose swiftly flood the
bloodstream, as happens with the consumption of sugary and processed
foods, causing the pancreas to overreact and produce too much insulin.
The glucose levels fall too quickly, and the person feels a rapid drop in
energy and becomes hungry much sooner than normal. The normal
eater adapts to this process and recovers from the episode without much
problem if she returns to a balanced whole food diet. If she continues to
eat products high in sugar or flour, however, her pancreas becomes
overworked and will eventually begin to malfunction. This can set the
stage for a condition called hypoglycemia (or hyperinsulinemia) in which
too much insulin is continually being produced. This keeps the blood
sugar much lower than it should be and forces the storage of glucose into
fat rather than allowing it to be used for energy by the cells. The person
becomes persistently tired and hungry all the time, starts craving more
carbohydrates to satisfy her appetite, and gains weight.
This scenario occurs in nearly everyone in response to sugary, refined
foods, but normal eaters are simply responding to a sense of hunger
rather than being driven to eat certain foods. Food addicts, on the other
hand, are driven to eat carbohydrates, especially refined carbohydrates,
in response to this biochemical urge (cravings).

20
 This solution causes biochemical mismanagement at the cellular
level, as the solution of eating more carbohydrates only perpetuates and
exacerbates the problem. It can create an endless cycle of overeating
(obesity), a binge-purge cycle in an attempt to stop the weight gain
(bulimia), or tightly controlled consumption of food in the form of
tiny quantities of carbohydrates throughout the day (anorexia) in a
biochemical attempt to overcome this mismanagement.

21
 A word of caution about caffeine it has now been shown to cause
a rise in blood sugar levels, contributing to cravings in very sensitive
people. Unfortunately, since there is no such thing as completely
decaffeinated coffee, even decaffeinated coffee can create blood sugar
variations in sensitive addicts.

What Causes Food Addiction?

From the beginning, the body is programmed to use food for energy;
excess calories are stored as fat. This is how mankind survived famines.
Though famines are a rare event for most of us in modern times, our
bodies retain this ancient genetic survival mechanism. Our bodies were
never designed to properly utilize refined carbohydrates. Today these
refined carbohydrates are now introduced in infancy, causing a strain on
the pancreas at extremely early ages. When excess insulin is continually
being produced due to the ingestion of excess carbohydrates, excess fat
is produced and stored, even though we do not need it. This is one of the
main biochemical causes of the increase in childhood obesity. Refined
carbohydrates are foreign substances which confuse our bodys chemistry
and are nothing short of poison for some people. For this reason, a
successful food plan for food addicts does not contain refined
carbohydrates.
If all people respond to refined foods in this manner, then why are
some called food addicts? If hunger causes all people to eat, why do
some continue eating well past satiation?
Just as there are no two people who look exactly alike, all people have
individual biochemical make-ups unique to them. The body was never
designed to digest and process fast acting, concentrated sugars. In recent
times, studies have begun to identify some of these biochemical
differences which can account, in part, for the addictive behavior relating
to diet.
Early in the 1900s some researchers proposed that in certain
individuals there was a borderline or a damaged ability to properly digest
and use carbohydrates, especially sugary ones, and that consumption of
these foods led them to develop diabetes. In others words, a chemical
uniqueness in individuals caused some people to process refined foods

22
differently, creating this biochemical mismanagement. Later, as
researchers began to understand and identify the genetic code, they were
able to induce the problems and addiction to sugars in test animals known
to have a predisposition to obesity. When the genes of the animals were
modified, they lost weight and no longer chose the sugary foods. Not
only can there be a chemical difference, then, among people but also a
genetic difference which can account for food addiction.
The inherited tendency for alcoholic addiction as a result of the
interaction of many genes is now widely accepted as a factor for the
alcoholic. Research shows that alcohol acts very much like refined sugar
in the body and the response to alcohol is similar to the response to sugar
in susceptible individuals.
Another hypothesis is that certain individuals have altered immune
systems which make them allergic not only to substances in their
environments, but also to certain foods. When exposed frequently to
these foods, their bodies flood with two chemicals, adrenalin and
cortisol. These hormones increase inflammation, raise cholesterol and
blood glucose as well as insulin. They create the fight or flight
response which increases each time allergic foods are consumed. A
person quickly becomes hypoglycemic and begins to crave the very
foods that set off the cascade of events in the first place.
These foods are often wheat flour, gluten (a protein found in many
grains), soy, nuts, peanuts, and dairy foods. Over the years those with
allergies seek out these foods to soothe the cravings just as drug addicts
or alcoholics seek out their preferred substance. But the cravings refuse
to be soothed by the substance, and the person is literally driven to
continue trying. The body sends a message that it is upset, but the
message gets confused. The bodys chemical solution - eating more -
only creates additional cravings, and a vicious cycle of overeating these
substances ensues.
Of these known allergens, wheat is particularly difficult for the food
addict for several reasons. Wheat, even in a natural form, tends to act
like a flour, causing surges in blood sugar levels. Wheat contains the
highest level of gluten of any grain and contains an amino acid (opioid
peptide) which imitates the effects of opiates in the brain. These can

23
trigger an addictive response. For these reasons, abstinence from wheat
is necessary.
In addition to the biochemical, genetic and allergic theories, there is
a new hypothesis involving the complex interaction between the bodys
use of carbohydrates and the production of the brain chemicals serotonin
and dopamine. These may prove to be one of the major causes of
addiction discovered to date.
Serotonin is manufactured in the brain and is responsible for
managing mood, appetite, sleepiness, and the perception of pain. When
a person consumes carbohydrates in any form, an amino acid (what
proteins are made of) called tryptophan enters the brain more effectively
to form serotonin. For some reason not currently understood, food addicts
(and alcoholics and drug addicts) produce an abnormally low amount of
this brain chemical (chemical uniqueness) leaving the addict feeling low,
depressed and lethargic.

24
 Dopamine is another chemical produced in the brain that affects
feelings of pleasure, pain, mood, sleepiness, attention span, learned
behaviors, and reward responses. Problems in the reward system can lead
to excesses in some behaviors (such as eating) due to an impaired ability
to feel satiation.
Some of the latest research shows that sugars can have a negative
effect on dopamine production, reducing the amount and sensitivity to
dopamine in the brain, causing the brain to crave more and more in
order to get the same results. In addition, studies have shown that obese
people have lower levels of dopamine in their brains, so they
biochemically create an eating pattern to make up for this deficiency.
It is also hypothesized that a hereditary problem with fewer
dopamine receptors in the brain can heighten the tendency of an
individual to suffer from addiction, and that refined carbohydrates can
be the catalyst that begins the addictive process.
No matter which brain chemical is responding inadequately, it
doesnt take long for the food addict to find that when she eats
carbohydrates, especially sugar or flour products, she experiences an
immediate lift, more energy and a sense of well being. Unfortunately,
because an addicts body is not able to maintain adequate levels of
these brain chemicals, the good feelings disappear quickly, and the desire
to re-create them comes back with a vengeance.
If this situation is not bad enough, each subsequent exposure to sugar
must continuously be increased to get the same satisfaction as the body
tries to adapt to foreign food (remember that the body was never
genetically equipped with the ability to use this type of concentrated
fuel). This is one explanation for the progressive nature of this addictive
disease; more and more substances that convert into sugar are consumed
in the bodys attempt to obtain its own chemical equilibrium. In addition,
the attempt to replace sugars with artificial sweeteners in hopes of
controlling appetite has now been proven to be unsuccessful, as studies
have shown that the body produces the same cravings and tendencies
toward weight gain as with natural and refined sugars.
When the addict attempts to avoid the sugary fuels, true physical
withdrawal symptoms (detoxification) occurs, leaving the person totally
miserable both physically and emotionally. Withdrawal can include, but
is not limited to, food cravings, headaches, fatigue, unexplained pains,
25
digestive problems, depressed feelings, anger, impatience and general
irritability. Sugar and flour are some of the most addictive substances
for the person who has this chemical imbalance. That is why support
from other people is so valuable while going through detoxification.

Management of the Disease

As a better understanding of the chemical and genetic uniqueness of
each person develops, more appropriate treatment strategies will emerge.
The attempts to alter chemistry through the use of drugs have been
investigated for many years, and the research is getting more definitive.
Blood tests can assess serotonin, insulin and glucose levels to identify the
person with chemical differences. Genetic tests are being developed to
try to find gene combinations and patterns consistent in people with
family histories of addiction to determine potential risk of becoming an
addict. Brain mapping investigations which show the uniquely different
electrical energy patterns of the brain are starting to be used to see how
the addicts or potential addicts brain is different from the non-addicts
brain. These tests, and the ones yet to be developed, mean hope for better
and more effective treatment strategies so that one day people will not be
tormented by this disease. For now, the best strategy lies in the
acceptance that biochemical differences exist in food addicts and
abstaining from the offending substances appears to be the most
effective strategy to deal with it.
The addict cannot change her genetics or biochemical uniqueness,
cannot wish it away any more than she can wish away the freckles on her
nose. Willpower cannot change the persons biochemistry or genetics!
The addict can accept the fact that this is the way it is and most
importantly, can take action steps to manage the disease.
The next practical step is to determine what the troublesome foods
are and where they may be hiding. Those foods are usually any form of
sugars and flour, especially wheat flour and products made from flours,
but they may also be deep fried and fatty foods usually in combination
with salt. Although researchers are not yet sure of the biochemical
interactions between fats and food addiction, many food addicts who
maintain long term abstinence and healthy weights limit their intake of
fats. Regular use of non-fat or low-fat food products is recommended.
Cheese is not recommended on the FAA food plan because in addition
26
to its fat and salt content, it also contains an opioid peptide that can
create an addictive response.
This is not an exhaustive list of troublesome foods, and just as
everyone is unique so, too, are there a multitude of possible foods which
can be problematic. Working with a sponsor or a health professional is
imperative in managing this disease.
An essential step in determining where food dangers are for each
individual is the process of food journaling in order to associate certain
foods with hunger and satiation patterns. Along with this detective work
comes an intensive, honest assessment of emotional reactions to the use
of these problematic foods and how they play a role in the coping
mechanisms of life. Food is fuel - not a friend or a lover or a reward.
When the addict has been able to determine this, the next phase of
healing can begin lifelong commitment to abstinence.
It has been said by many people that staying abstinent is easier than
becoming abstinent. Neither situation is very easy; however, the food
addict once committed to healing herself, will usually agree she never
wants to go through the pain of withdrawal again after a relapse.
Committing to abstinence means never eating the offending food again,
ever, not for special occasions, painful emotional crises, tasting a recipe
to see if it is okay, not ever. This means there will never be a new fad diet
that will take away the biochemical mismanagement of certain foods
by that individual. In addition, it is important when following a plan of
life-long abstinence to remain vigilant and honest about problematic
foods, even if it takes professional help, as body chemical processes
change not only with lifes stresses, but also with general aging processes
that occur in everyone.
Following a food plan of healthy, whole foods that satisfies
nutritional needs and provides adequate calories to maintain optimal
weight and balanced blood sugar is a most important tool for recovery.
The food plan must be exact in amount and content of foods, because
over-consumption (volumizing) or under-consumption (restricting) of
foods is another aspect of the disease and may cause the biochemical
mismanagement that triggers cravings and addictive tendencies.
A weighed and measured plan works. It balances the blood sugar
levels to prevent cravings and restores the body to a balanced state of
health. It also ends the constant search for that magical diet that will

27
make the addiction just go away.
Just as an addict would not intentionally burn her hand on the stove
so too must a food addict never place an addictive food in her mouth even
for a moment. It is important to be willing to stay away from situations
where temptations of addictive foods loom, or to make special
arrangements to provide more suitable food when it might not otherwise
be offered. Isolation is not the answer, but awareness and advanced
planning are. This concept is often easier said than done. It must be
learned and practiced, which leads to the third component in recovery -
support.
As with many things in life, it is easier to share the burden and ask for
assistance in times of great need. Food addiction is one of those times of
great need. Trying to go it alone usually doesnt work. Helping and
encouraging others with similar problems is often healing in and of itself.
People who truly understand the problem and experience the pain,
loneliness and heartache of addiction can be the greatest supporters of
abstinence. They can see through the excuses and self-deception of the
addict and help her stay on track.
Working the 12-Step program for food addiction is a powerful tool to
help with the emotional side of the disease, to strengthen ones resolve to
abstinence, and to help understand the complex emotions of addiction.
The Steps are a great source of strength in trying times and can open the
path of honesty for the addict. Establishing a relationship with a Higher
Power at a moments notice, in whatever way seems fitting to the addict,
will provide immediate strength as well as a sense that the addict is not
fighting this problem alone. Asking for help is often difficult, but it will
open the way to honesty, hope and peace. The food addict will find there
is a strength greater than herself just waiting to be called.
Food addiction is a disease. It has physical and chemical aspects and
affects the emotional well-being of every person afflicted by it. It does not
have to be a death sentence. By adhering to a weighed and measured food
plan filled with healthy and non-addictive foods, seeking out emotional
support, giving herself permission to be a human deserving of strong self-
love and good self-esteem, and above all realizing that she is perfect just
as she is, the food addict is on the road to a successful life. Knowing there
is a path that can be followed to accommodate individual uniqueness is

28
empowering to the addict who often feels there is no way out. Food
addiction is not a character flaw any more than having the measles is.
Genetic biochemistry cannot be modified. Food addiction does not have
to rule ones life. By following a food plan and working the Twelve Steps
of the program with a sponsor, this disease can be managed.

Ms. R. Sue Roselle, MS, CN, CNS, has worked as a Certified Nutritionist in Northern
Virginia and has been treating patients with eating disorders for over twenty years. She
holds a Bachelor of Science Degree at Kent State University and Masters of Science
degree in Human Nutrition from the University of Bridgeport, Connecticut. She is
licensed by the National Institute of Nutritional Education, is a member of the Society
of Certified Nutritionists, The Institute for Functional Medicine, and is certified
through the American College of Nutrition. She has lectured widely to combined lay
and professional audiences.

GLOSSARY
Adrenalin - Known as the fight or flight hormone which is produced when the body
senses an emergency. It boosts the supply of oxygen and glucose to the brain.
Unfortunately it suppresses the non-essential processes, such as digestion.
Amino Acid - A molecule that is a building block of protein. Tryptophan is an amino
acid.
Anorexia - An eating disorder in which an individual has an obsessive fear of gaining
weight. Often the body image is greatly distorted and the individual tries to control
body weight by starvation, purging through vomiting, laxatives, diuretic
drugs,excessive exercise, diet pills or any other means.
Binge-Purge - The act of overeating in large quantities and then purging through
various means, such as starving, vomiting, laxatives, diuretic drugs, excessive exercise,
or any other means.
Blood sugar -The sugar that is created when carbohydrates break down after saliva
or digestion into glucose. Blood sugar and glucose mean the same thing.
Bulimia - An eating disorder of excessive bingeing and purging. The most common
means of purging is to vomit, but sometimes laxatives, diuretic drugs, excessive
exercise, or diet pills are used in an effort to control weight.
Carbohydrates(Carbs) - Those foods that break down into sugars. This includes all
flours and anything with sugar, including natural substances, such as fruits or potatoes.
In other words all cakes, cookies, pies, breads, and most processed foods.
Cortisol -This is the hormone known as the "stress hormone" It increases blood
pressure and blood sugar, and reduces immune responses.

29
Dopamine -The brain chemical that affects feelings of pleasure, pain, mood, sleep,
attention, and learned or motivational behaviors.
Glucose -The sugar that is produced in the blood when people eat carbohydrates.
Hypoglycemia - A condition in which there is too much insulin, creating too little
glucose in the blood. This situation causes fatigue and compulsive eating as the body
compensates for its lack of energy.
Hyperinsulinemia - A condition in which there is too much insulin. This produces
continual hunger and cravings for carbohydrates.
Insulin - The hormone that is responsible for hunger, but also is responsible for
distributing glucose (blood sugar) for energy, as well as other functions.
Metabolism - The set of chemical reactions that occur in order to maintain life.
Processed foods - When a food is transformed from a raw ingredient into something
else. For instance, all flours are processed foods.
Receptor- A site in the brain that allows brain chemicals to work.
Refined Carbohydrates - Any carbohydrate that undergoes any processing is a refined
carbohydrate. All cakes, cookies, candy, pies, and breads are refined carbohydrates.
Satiation -The feeling of being full.
Serotonin - A brain chemical (neurotransmitter) that plays a role in the regulation of
mood, appetite, sleepiness, and the perception of pain.
Tryptophan - An essential amino acid that produces serotonin.

First Edition
Copyright 2009
Food Addicts Anonymous
FAA World Service Office
529 NW Prima Vista Blvd., 301A Port St Lucie, FL 34983
Phone (561) 967-3871

e-mail: info@foodaddictsanonymous.org
http://www.foodaddictsanonymous.org

30
 THE GU I D E TO A B S T I N E N C E
GU I D E L I N E S FO R T HE FAA MEAL PLAN
Abstinence is a Commitment to Recovery

Of course, to the newly recovering person, this appears as another diet. But we who
walk this path of recovery know that this program of eating is unique.

One of the obstacles you may encounter in early recovery is the temptation to
alter the food plan to suit yourself. It is our experience that deviations recreate our
old food problems. To guard yourself against the tendency to rationalize, it is
suggested that you discuss any additions or subtractions you may think are
necessary with a sponsor or someone in the program who is abstinent.

1. Weigh or measure all food as specified. Volume can trigger the disease. Eating
larger or smaller quantities of food than recommended on the food plan can cause
the physical cravings to reappear and can lead us back into the disease of food
addiction. Eating added volume or restricting is often the beginning of the relapse
process. Invest in measuring cups, measuring spoons and a good scale. Since
this is NOT a diet, wide variety and attractive presentation of your meals will
help you stay abstinent. Make it interesting!

2. Look for hidden or additional names of sugar, flour and wheat in the
"Ingredient" section of the label on all packaged or canned foods, drinks,
marinades, dressings, and spices, including salt. Do not confuse this with the
"Nutrition Facts" section, which may list naturally occurring sugar. For example, the
label on a can of tomato paste may list tomatoes as the only ingredient and yet
under the "Nutrition Facts" section it may list 3 grams of sugar. The 3 grams of sugar
naturally occur in the tomatoes. Check all labels regularly as manufacturers often
alter ingredients.

3. It is absolutely necessary to read all labels. Low calorie, lite, light, sugarless
or sugar-free on a product label does not imply that the manufacturer has not added
sugar in one of its many other forms.

4. Fresh is best. If fresh fruit is not available, use frozen fruit or canned fruit
packed in water or in its own juice. If juice is used, include it as part of the
measurement.
31
 WHEN IN DOUBT, LEAVE IT OUT!

5. Never use cornstarch or other thickeners.

6. For those with elevated cholesterol levels, limit eggs and red meats to three
times a week. This meal plan may help alleviate elevated triglycerides and
elevated
cholesterol levels caused by excessive carbohydrates and fats.

7. Red meat should be limited to three to five times per week. Other sources
of protein include tofu, tempeh, beans, chicken, fish, low-fat ricotta and low-fat
cottage cheese.

8. If constipation is a problem, eight 8-oz. glasses of water per day added to

your meal plan will help. Exercise, even walking, will also help. Two
teaspoons of ground flaxseed on your cereal is also useful.

9. Tomato juice or vegetable cocktail juice without sugar may be used as a

cooked vegetable substitute. 1 cup juice = 1 cup cooked vegetables.

10. Caffeine is an addictive stimulant and should be avoided. Suggested drinks

are decaffeinated coffee, decaffeinated tea, herbal tea, carbonated water, and water.

11. Two or more proteins may be combined to equal one protein serving. For
example, two ounces of cooked ground meat and one-half cup of pinto beans
equals four ounces of protein.

12. For abstainers with high blood pressure who are prescribed a low sodium
diet, fresh is best, frozen is the next best. Always read the label for sodium
content as well as sugar. "Instant" anything has a higher sodium content.

13. You may use part of your milk allowance as a coffee lightener. One
percent or skim milk may be used in this plan.

14. Do not use sugar-free substitutes. These have been found to create the
same cravings and weight gain as refined sugars.

PRIOR PLANNING PREVENTS POOR PERFORMANCE.

IF YOU FAIL TO PLAN, THEN YOU HAVE PLANNED TO FAIL.

32
 SUGGESTIONS FOR IMPLEMENTING ABSTINENCE

1. Following the FAA food plan as written will allow you to become well
physically, mentally, and spiritually. The FAA food plan balances proteins and
carbohydrates to support steady, stable blood sugar levels and a steady metabolism-
essential to prevent triggering cravings and binges. The recommended time between
meals further supports this. DO NOT SKIP MEALS! This schedule works best:

Breakfast + 4 hours = Lunch + 5 hours = Dinner + 4 hours = Metabolic

Adjustment

2. Active participation in the fellowship through service is one of the best ways
to help keep your commitment to recovery.

3. Have your doctor review this program of eating and follow his/her suggestions.

4. Your food should be written down. By writing your menu for a week, shopping
is easier. Planning helps eliminate chaos and last minute choices made when hungry.
Going over your meal plan with your sponsor daily will help you feel comfortable
at planning nutritious and interesting meals and will affirm your commitment to
remain abstinent. A daily log of everything you eat is an additional reinforcement.

5. DO NOT WEIGH YOURSELF more than once a month. If you are over or
under your ideal weight, you may expect to lose or gain weight on this plan
safely and
appropriately.

6. If something listed on this food program is or becomes a problem for you,

eliminate it.

7. SIT DOWN FOR MEALS AND EAT SLOWLY.

8. Include fish or poultry in your food plan daily if possible.

9. We suggest one vegetarian day per week. Try soy protein (tofu or tempeh).
Check meat substitutes for wheat.

10. Beware of products advertised as low-calorie, low-fat, or fat-free. They

frequently contain sugar or flour in some form.

11. When eating in a restaurant, ask questions. It's OK to ask for what you need!

12. We suggest taking a multi-vitamin daily. Check vitamins for sugar, flour and
wheat. Ask the doctor or pharmacist to recommend medications that are free of sugar,
alcohol, flour, and wheat whenever possible.
33
13. Do not repeat the use of any starchy vegetable or grain more than THREE
times per week. We can become sensitive with overuse.

14. The following food plan is a way of eating that is free of sugar, wheat, and
flour. The food plan eliminates the basic components of our binge foods: sugar,
flour, wheat and inordinate amounts of fat (sticky, greasy, pasty foods). This is not
a reducing diet because it is not severely restricted in terms of basic food groups.
However, it does reduce fat intake to an appropriate level.

THE FAA FOOD PLAN

BREAKFAST LUNCH DINNER METABOLIC
ADJUSTMENT

1 protein 1 protein 1 protein 1 fruit

1 Fruit 1 cup salad 1 cup salad 1 dairy or 2 oz.
or raw vegetable or raw vegetable protein

1 Dairy 1 cup cooked 1 cup cooked

vegetable vegetable
1 grain (or Men: Add 1 fruit, 1 grain (or
starchy 1 grain (or starchy
vegetable) starchy vegetable)

The daily requirement for oil is one serving for women and two servings for
men, to be divided among two or three meals.

Men need to add two ounces of fish or poultry or one ounce of red meat at
each meal to the amounts shown on the list. At lunch, also add a serving of one of
the following: a fruit, a grain or a starchy vegetable.

This food plan is designed for adults. For children who need to address food
addiction, we recommend that your pediatrician evaluate this food plan to
determine your child's needs.

Clear soup is permitted before lunch OR dinner.

NOTE: Because of our carbohydrate sensitivity, we totally

eliminate all artifical sweeteners. We have found that all sweeteners can
be abused like sugar, and create the same cravings and weight gain.

34
 ROTATE ALL FOODS.
WEIGH AND MEASURE ALL FOODS.
WRITE, COMMIT, AND FOLLOW YOUR PLAN AS SPECIFIED.
WHEN IN DOUBT, LEAVE IT OUT.

This food plan is designed to allow you to live in the real world. We learn how to eat to live instead
of living to eat. We can fill our emotional needs from sources other than food.

COOKED SERVING STARCHY SERVING

PROTEIN SIZE VEGETABLES SIZE
beef 4 ounces all dried beans: 1/2 c.
chicken 4 ounces lima, pinto,navy, cooked
veal 4 ounces corn: kernel, 1/2 c.
pork 4 ounces corn: ear 1 med.
lamb 4 ounces parsnips 1/2 c.
turkey 4 ounces peas, dried 1/2 c. cooked
shellfish 4 ounces peas, green 1/2 c.
fish 4 ounces potato: sweet(cooked) 1 small, 6 oz.
hot dogs(not 4 ounces white (baked) 1 small, 6 oz.
sugar cured)
eggs 2 medium mashed yams 1/2 c.
white mashed 1/2 c.
vegetarian 6 ounces pumpkin 1/2 c.
protein (tofu, squash: winter, acorn,
tempeh Hubbard, butternut,
dried beans) 1 c. cooked spaghetti, etc. 1/2 c.

35
VEGETABLES FRUIT SERVING
1 cup of any of the following: apple 4 dia.
artichoke mushrooms apple juice 1/2 c.
asparagus okra applesauce 1/2 c.
bamboo shoots onions citrus juice 1 c.
beans: yellow peppers: green apricots 3 medium
green red or yellow all berries, 1 c.
beets pimentos cantaloupe 1/2 (6)
bok choy radishes cherries 1 c.
broccoli rhubarb cranberry juice 1 c.
brussel sprouts romaine fruit cocktail 1 c.
cabbage rutabaga grapefruit 1/2 large
carrots sauerkraut grapes 1 c.
cauliflower snow pea pods honeydew 1/4 (7)
celery spinach kiwi 3 small
chicory summer squash lemons, limes 2 sm/1 lg.
chinese cabbage swiss chard nectarines 2 sm/1 lg
Cucumber tomatoes orange 1 med.
eggplant turnips peach 1 large
endive vegetable juice pear 1 large
escarole watercress pineapple 1 c.
greens: beet, zucchini pineapple juice 1/2 c.
dandelion, kale any sprouts, plums 3 medium
mustard,turnip, collard prune juice 1/2 c.
all types of lettuce tangerine 2 small
dill pickles watermelon 1 c.

36
 GRAINS
1 cup of any of the following, measured after cooking:
amaranth barley
brown rice buckwheat
cream of rye grits
millet oat bran (1/2 c. raw = 1 c. cooked)
oatmeal quinoa
rye
1 cup of any non-wheat, sugar-free, dry cereal such as:
puffed brown rice puffed millet
puffed corn 3 rice cakes = 1 serving

DAIRY (May also be used as a protein.)

buttermilk 1 cup low fat cottage cheese cup
low fat ricotta cheese cup low fat yogurt 1cup
milk: skim or 1% 1 cup soy beverage 1 cup
If you are dairy sensitive, eliminate dairy and substitute 2 oz. of any type of protein.

FATS
Polyunsaturated oils are essential to good health. Women require one fat serving per day and
men require two. The fat requirement is normally divided between two or more meals.
Choose from the following:
oil - 1 tablespoon, margarine - 1 tablespoon
mayonnaise - 1 tablespoon salad dressing - 2 tablespoons

CONDIMENTS

Any sugar-free, alcohol-free, wheat-free spice or sauce including but not limited to mustard,
tamari, salsa, non-fat yogurt, lemon juice, etc. Limit spice and condiment use to the levels
recommended in recipes or no more than 1 teaspoon per day of any one spice and no more
than two tablespoons per day of any one sauce.

37
This initial food plan has been the most successful for our members to obtain
abstinence, enabling them to begin to have clear thinking. Eating the prescribed food plan
also offers us a chance to heal our organs and learn the basic fundamentals of healthy eating.
To maintain abstinence, an open mind will be required while our bodies heal and our needs
change. The most important aspect of maintaining abstinence is to totally eliminate sugar,
flour and wheat from our daily lives.

Most food addicts do achieve and maintain a healthy weight by following this plan.
Nonetheless, we would like to address the question of what to do when a person following
the food plan continues to lose weight after reaching a healthy weight or when a person
who is underweight when they begin the program fails to gain. This guide is intended to
focus on recovery for food addicts as a whole rather than to address specific situations that
arise in recovery. Although unusual, if weight loss or failure to gain continues over time
to an inappropriate level, any changes needed to stabilize one's weight should be developed
with the assistance of a sponsor, physician or other qualified professional. The most
important thing is to maintain close contact with one's sponsor and remain totally honest
about what we are eating, how much we weigh, how our bodies are functioning, and how
we are feeling physically.

38
 NAMES OF SUGAR, FLOUR & WHEAT
Types & forms of sugar
Ace-K
Acesulfame-k (Sunette, Sweet and Safe, Sweet One)
Alcohol, alcoholic drinks
Alitame
Amasake
Artificial Sweetners-All artificial sweeteners are considered sugar in FAA
Artificial sweetener packets (Equal, Sweet'n'low, Sweet Thing, Splenda)
Artificial flavors (check with company)
Aspartame/NutraSweet
Augmiel
Barley malt
Cane juice
Caramel coloring
Concentrated fruit juice
Corn sweetener
Cyclamates
Date paste, syrup
Dextrin
Dried/dehydrated fruit
Evaporated cane juice (e.g., Florida Crystals)
Extracts
Fat substitutes (made from concentrated fruit paste)
Fructooligosaccharides (FOS)
Fruit flavorings (check with company)
Fruit juice concentrate
Glucoamine/glucosamine
Glycerine
Honey (any type)
Jaggery
-ides, any additive with this suffix:
monosodium glycerides, olyglycerides, saccharides (any), trisaccharides,
diglycerides, disaccharides, glycerides (any), monoglycerides, onosaccharides,
etc.
Licorice root powder
"Light", "lite" or "low" sugar
Malted barley 39
Types & forms of sugar (continued)

Maltodextrins
Malts (any)
Molasses, black strap molasses
"Natural" flavors (call company)
"Natural" sweeteners
Nectars
Neotame
-ol, any additive with this suffix:
carbitol, glucitol, glycerol, glycol, hexitol, inversol, maltitol, mannitol, sorbitol,
xylitol, etc.
Olestra (made from sucrose)
-ose, these additives with this suffix:
colorose, dextrose, fructose, galactose, glucose, lactose, levulose, maltodextrose,
maltose, mannose, polydextrose, polytose, ribose, sucralose, sucrose,
tagatose, zylose.
Raisin juice, paste or syrup
Rice malt, sugar or syrup
Rice sweeteners
Sorghum
Splenda (Sucralose)
Stevia
Sucanat (evaporated cane juice)
Sucraryl
Sugars, any type:
apple sugar, barbados sugar, bark sugar, beet sugar, brown sugar (any grade),
cane sugar, caramel sugars, confectioner's sugar, date sugar, grape sugar,
invert sugar, milled sugar, "natural" sugar, powdered sugar, raw sugar,
turbinado sugar, unrefined sugar, etc.
Sunenette/Sweet-One (Acesulfame-K)
Syrups, any type:
agave syrup, barley syrup, brown rice syrup, corn syrup, date syrup, high
fructose corn syrup, maple syrup, raisin syrup, yinnie syrup (rice syrup), etc.
Vanillan
Whey (as an additive)
Xanthum gum
REMEMBER: All types of artificial sweeteners are considered sugar in
FAA

40
Types & forms of flour

Any bean, vegetable, nut, or grain that is ground into flour, meal, or powder is
"flour," as the term is used in the FAA Definition of Abstinence.
Starches and guar gum are also considered flour.

We do not consume any kind of flour.

Types & forms of wheat

Bran (if made from wheat)
Bulgar
Cracked wheat
Durum wheat
Gluten (wheat protein)
Kamut
Red wheat
Red spring wheat
Seitan (made from wheat protein, gluten)
Semolina
Spelt
Triticale (a wheat/rye hybrid)
Wheat berries
Wheat bran
Wheat flakes
Wheat germ
Whole-grain wheat
Winter wheat

Please note:
This list is not exhaustive. If you are unsure about an
ingredient, it is best to check with the manufacturer or forego
the product.
To lessen your confusion remember:
Fresh is best. Minimal use of processed foods is the simplest way
to avoid additives containing sugar, flour or wheat.

41
 Food Addicts Anonymous (FAA) Sample Menu Plan
Mens Amounts are in parenthesis ( )

BASIC Sunday Monday Tuesday

FOOD PLAN Heavy Cooking Day Quick and Easy Day
Sweet Potato
BREAKFAST Oat Bran Muffins Easy Breakfast #1 Pancakes
1 protein 2 (3) med. eggs, 2 (3) med. eggs
1 fruit beaten 2 (3) med. scrambled 6 oz. cooked
1/2 c. raw oat bran eggs sweet potato
1 dairy 1 c. puffed corn*
1 c. blueberries 1 t. cinnamon
1 grain or Bake for about 20 1 c. non-fat or (Mix, then fry in
starchy vegetable minutes in muffin tins 1 % milk pan) Top with 1 c.
at 350 F 1 med. orange non-fat yogurt* and
1 c. non-fat or milk 1/2 c. applesauce*

LUNCH Hummus Among Us Easy Lunch #1 Crunchy Chicken

(4 hrs. Later) 1 c. canned garbanzo Salad
1 protein beans* with lemon 4 oz. (6 oz.) tuna, 4 oz. (6 oz.) chicken
1 c. salad or raw juice,sea salt and canned in water* 1 c. lightly sauted
vegetable garlic powder (Mix in 1 c. raw cucumber celery and green
1 c.cooked food processor) 1 c. tomato juice* onions (chilled)
vegetable 1 c. raw carrots 1/2 T. (1 T.) 1 c. green salad
1/2 daily oil portion 1 c. chopped, cooked mayonnaise* 1/2 T. (1 T.) olive oil
Men: add 1 fruit, peppers, 1/2 T. (1 T.) Men-add an apple Lemon juice to taste
1grain, or 1 starchy olive oil Men-add 1 Men-add 1 cup
vegetable cup brown rice millet
DINNER Chicken Cacciatore Easy Dinner #1 Italian Turkey
(5 hrs. Later) Burger
1 protein 4 oz. (6 oz.) cooked 4 oz. (6 oz.) turkey 4 oz. (6 oz.) turkey
1 c. salad or raw chicken or 4 oz. (5 oz.) beef burger, 1/2 c. tomato
vegetable 1 c. cooked garlic, hot dog* sauce* seasoned with
1 c. cooked vegetable onions and tomatoes 1 c. fresh baby carrots Italian seasonings
1 grain or starchy 2 T. tomato sauce* 1 c. canned (cooked) 1/2 c. cooked onions
vegetable 1 c. cooked brown green beans* 1 c. cooked brown
1/2 daily oil portion rice 1 med.ear corn on rice (mix all ingredi-
1 c. raw carrots the cob ents together)
1/2 T. (1 T.) olive oil 1/2 T. (1 T.) olive oil 1 c. raw leafy greens
(salad) 1 T. (2 T.)
METABOLIC MA Easy MA #1 Non-Dairy MA
ADJUSTMENT
(MA) (4 hrs. Later) 1 c. non-fat or 1% 1 c. non-fat or 1% 2 oz. turkey*
1 dairy milk milk 1 c. strawberries
1 fruit 1 med. apple
1 med. pear
*Make sure to check labels carefully and/or contact an abstinent FAA member for
brand name suggestions.
42
 Wed. Thursday
Vegetarian Day Quick and Easy Day Friday Saturday
Strawberry Mush Easy Breakfast #2 Sausage Breakfast Millet Mush
1 c. non-fat plain (Non-Dairy) 4 oz. (6 oz.) ground 1 c. cooked millet
yogurt; 1 c.cooked 3 med.poached eggs turkey or 4 oz. (5 1 c. non-fat plain
whole oats; 6 oz. 1 c. cooked corn oz.) pork sausage* yogurt
Breakfast

crushed, drained grits 1 c. cooked brown 1 c. unsweetened

tofu; 1 c. strawber- 1/2 of a 6 rice pineapple*
ries; 1 t. cinnamon cantaloupe 3 med. plums 1 c. unsweetened,
(Mix all together) 1 c. non-fat or 1% plain soy milk* or

Tofu Scramble Easy Lunch #2 Grilled Catfish Grilled Salmon Salad

2 T. tomato paste* 4 oz. (6 oz.)
cooked with 6 oz. drained, canned
tofu, drained, and chicken* 1 cup
1 c. cooked onions, cucumber 1 cup
Lunch
4 oz. (6 oz.) grilled 4 oz. (6 oz.) grilled
catfish with sea salt, salmon with sea salt
pepper and garlic and pepper
1 c. cooked 1 c. lightly steamed,

garlic, and red lightly sauted cel- Brussels sprouts cut up asparagus
peppers, 1 c. raw ery, used cold 1 c. raw, fresh red 1 c. green salad
tomatoes, 1/2 T. (1 1/2 T. (1 T.) pepper , 1/2 T. (1 T.) 1 T. (2 T.) salad
T.) olive oil mayonnaise* olive oil Men-add dressing* Men-add
Men-1 cup quinoa Men-add an apple 1 corn on the cob a 6 oz. sweet potato
Vegetarian Crunch Dinner #2 Chili Dinner Chicken Soup for
1 c. cooked wild 4 oz. (5 oz.) cooked 4 oz. (6 oz.) the
rice; 1 c. cooked hamburger ground turkey or Addicts Soul
lentils; 1 c. cooked 1 c. raw shredded 4 oz. (5 oz.) beef 1 c. chicken broth*
onions and garlic cabbage and carrots 1/2 c. cooked or 4 oz. (6 oz.) chicken
cloves; 1 c. raw 1 c. steamed canned beans (any breast 1 c. cooked
celery ; 2 T. non-fat broccoli kind you like -pinto, green beans, car-
or low-fat plain 3 rice cakes (made black, kidney,etc.*) rots, onions; 1 c.
yogurt* from brown or wild 1 c. cooked diced cooked barley
1 T. vinegar* rice)* tomato and onion; 2 (Combine all ingre-
Dinner

1/2 T. (1 T.) olive 1 T. (2 T.) salad T. salsa*, 1/2 t. dients and boil) 1 c.
oil dressing* cumin, and 1/2 t. vegetable salad
Mix all together and chili powder* 1 T. (2 T.) salad
add sea salt to taste Brown the meat and dressing*
veggies and then
add the rest. 1 c.
fresh leafy greens
(salad)1/2 T. (1 T.)
olive oil
Pineapple Shake Easy MA #2 MA MA
Mix in Blender: 1 c. non-fat or 1 c. non-fat or low- 1/2 c. low-fat or
1 c. unsweetened, low-fat plain fat plain yogurt* non-fat cottage
plain soy milk* yogurt* 1 c. fresh or frozen cheese*
Metabolic

1 c. unsweetened, 1/2 c. unsweetened raspberries 1 c. fresh pineapple

frozen pineapple applsauce*

43
 FOOD DIARY

BASIC Sunday Monday Tuesday

FOOD PLAN

BREAKFAST
1 protein
1 fruit
1 dairy
1 grain or
starchy vegetable

LUNCH
(4 hrs. Later)
1 protein
1 c. salad or raw
vegetable
1 c.cooked
vegetable
1/2 daily oil portion
Men: add 1 fruit,
1grain, or 1 starchy
vegetable
DINNER
(5 hrs. Later)
1 protein
1 c. salad or raw
vegetable
1 c. cooked vegetable
1 grain or starchy
vegetable
1/2 daily oil portion

METABOLIC
ADJUSTMENT
(MA) (4 hrs. Later)
1 dairy
1 fruit

Rotate All Foods. Weigh and Measure all Foods.

 FOOD DIARY

Wednesday Thursday Friday Saturday

Write, Commit and Follow Your Plan.

 Please come and join us.
We have found that we maintain our
abstinence through support of our members.

We have face-to-face meetings, phone

meetings, and online support.

Welcome to FAA.

www.foodaddictsanonymous.org