So do you know what is actually sugar? – Depression, acne, diabetes, infertility, dementia, heart diseases. This doesn’t sound sweet as the sugar.
It is proven that the average American has around 152 pounds of sugar intake every year. Also it is proven that the average American woman weighs about 167lbs and average American man weighs 195, 5 pounds. To compere, in 1960s American man weighed around 167lbs and the average American woman 141lbs.
This is devastating.
152 pounds of sugar a year equals 22 teaspoons every day. What is even more alarming, children consume about 34 teaspoons a day which makes 1 in 4 teens pre-diabetic. Flour and refined sugar cause inflammation, have no nutrition values and increase the blood sugar level. Scientists from Harvard discovered that a high-sugar milkshake increases blood sugar levels, insulin production and the sugar craving centers in the brain.
The Big 10
600 people tried out Mark Hyman, M.D.’s diet and succeeded in losing 4,000 pounds in 10 days. This diet is effective as it prevents cravings. Dr. Hyman made this diet plan with foods which act against sugar addiction and which will reset your brain and body so you will be able to give up sugar and regain a healthy lifestyle.
10-Day Detox Diet
You will need 1o days to make sugar detox and clean your body from refined carbs.
Decide To Detox
In his book Mark Hyman advises people to answer several questions and find out if they need sugar detox. If the answer is yes to any of those questions, then you should do sugar detox after which you will feel better and lose extra pounds.
To stop physiological addictions you just need to simply stop. For example, alcoholic cannot have “just one more drink”- you must go cold turkey. Just stop consuming all forms of sugar, artificial sweeteners and flour products as well- as all of them slow down the metabolism, store fat and increase cravings. If you can, try to avoid foods that are packed in boxes, as a package or in cans that have label. Instead consume raw, whole and fresh food.
Don’t Drink Your Calories
“Any form of liquid sugar calories is worse than solid food with sugar or flour,” says Dr. Hyman. It’s like putting sugar straight to your liver. Juices, sports drinks, sodas, and sweetened teas and coffees contain more sugar calories than sugary foods.
It is proven that one can of soda a day increases a kid’s risk of being obese by 60 percent and a woman’s risk of type 2 diabetes by 80 percent.
Protein is useful in balancing blood sugar level as they are carb-free” source of energy. So, you can have egg or protein shake for breakfast. You also should consume fish, seed, nuts, chicken or meat from grass- feed animals. Protein will make you feel satiated longer as it is digested more slowly.
Unlimited (Good) Carbs
Are you familiar with the fact that most of the vegetables are actually carbs? You can consume all of them except sweet potatoes, beets, potatoes and winter squash. But you can eat a lot of greens, kale, peppers, mushrooms, broccoli, cauliflower, tomatoes, zucchini, asparagus, green beans and artichokes within those 10 days.
Fight Sugar With Fat
Fat will not make you fat but rather full. Additionally, it will balance blood sugar level and is crucial part of your cellular structure. Consume good fats within every meal lie seeds and nuts, extra virgin oil, coconut butter, fish and avocados, as they will prevent you from thinking of sugar.
Prepare For Emergencies
People often consume fast food and other unhealthy products especially when their blood sugar level drops. So, Dr. Hyman advises people:
“You need an Emergency Life Pak. I have one with me all the time, filled with protein, good fats, and good snacks so I never have to make a bad choice. Here’s what’s in mine: Packets of Artisana nut butters and coconut butter, almonds, walnuts, pumpkin seeds, salmon jerky or turkey jerky, a can of wild salmon or sardines and unsweetened wild blueberries.”
Distress or De-Stress?
The stress hormone is cortisol and due to this hormone you feel hungry all the time. This leads to fat storage and type 2 diabetes. Some experts claim that taking deep breaths activate the vague nerve which shifts metabolism from fat storage to fat burning and will quickly help you to relax. Just try Dr. Hyman’s Five Deep Breaths exercise;
“Simply take five slow deep breaths – in to the count of five, out to the count of five. Five times. That’s it. Do this before every meal. Watch what happens!”
Inflammation causes blood sugar imbalances, type 2 diabetes and insulin resistance. Dairy and gluten are two hidden food sensitivities that most people have. Most people cannot give up these two allergens but you must try and after 10 days you will have more energy and you won’t have cravings as before.
A study was conveyed on students in which they were deprived of just 2 of the recommended 8-hours of sleep. This caused a rise in hunger hormones, appetite-suppressing hormones were reduced and excess need of refined sugar and carbs appeared. When you don’t sleep enough you feel cravings for sugar. That is why you need to sleep for 8 hours if you want to keep the sugar cravings at bay.