Sugar-Free Diet Tips And Plans For Beginners
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To start with, try eliminating all forms of sugar from your diet for 7-10 days. Avoid any foods that come in a box, package, can or that have a label. Stick to real, whole, and fresh foods instead. Ditch sugar-laden snacks and reboot your diet with 3 wholesome nutritious meals (spaced 3-4 hrs apart) consisting of lean proteins, green veggies, and whole grains.
According to brain scan studies, sugar is about as addictive as cocaine. What’s scary is that sugar is everywhere and in everything. This makes it super easy to get addicted and very hard to quit.
The average American consumes between 130-170 lbs of sugar per year according to the United States Department of Agriculture (USDA) and 50-80% in the form of high fructose corn syrup (the worse type of sugar).
High fructose corn syrup is rapidly absorbed into the bloodstream causing a spike in the hormone insulin (the hormone responsible for shuttling glucose (sugar) into our cells and our body’s major fat storing hormone).
Dr. Mark Hyman, states, “High fructose corn syrup is always found in very poor-quality foods that are nutritionally vacuous and filled with all sorts of other disease promoting compounds, fats, salt, chemicals, and even mercury.”1
What many people don’t realize is that sugar turns to fat in our bodies. It’s not eating fat that’s expanding your waistline, it’s sugar!
Sugar is linked to just about every disease including the leading causes of death – heart disease, diabetes and cancer. Sugar in our bodies causes inflammation and that in turn is the root of almost all diseases.
Okay, so you get that sugar is bad but you’re addicted and want to quit what do you do?
3 Steps To Help Eliminate Sugar
First, it’s important to understand that sugar cravings are simply because your body is asking for energy. In this case it’s essential to make sure you’re getting quality sleep, staying hydrated and managing your stress levels all of which are all major lifestyle factors that contribute to your daily energy levels. Apart from these lifestyle modifications do the following to kick your sugar blues.
1. Eliminate All Sugar From Your Diet For 7-10 Days
This is a cold turkey approach but works like a charm. The first 2-3 days can be a challenge, but after you get through them, you’ll notice the cravings start to subside and your blood sugar will stabilize.
2. Eat Less Processed Food
Sugar is mostly found in processed food which makes up about 70% of American diets. Processed food is found in a box, bag or can and has a long list of ingredients you can’t pronounce. Instead eat more fresh fruits and vegetables, whole grains, nuts, seeds and beans and quality (organic) animal products.
3. Stop Snacking
Snacking usually involves a sugary treat. Instead, eat 3 square meals a day spaced 3-4 hours apart. By eating 3 wholesome nutritious meals consisting of a lean protein (wild-caught fish, organic chicken, grass-fed beef or bison,) a green vegetable (salad, broccoli, asparagus, brussel sprouts or peas) and a whole grain (quinoa, brown rice, farro, buckwheat) you’ll help recalibrate your body’s blood sugar levels.
References [ + ]
|1.||↑||Hyman, Mark. 5 Reasons High Fructose Corn Syrup Will Kill You, Dr. Hyman.|
Disclaimer: The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional.