We are all attracted to sweet things and sugar. On the other hand, diabetes, cancer, depression, dementia, heart disease, infertility, and acne are definitely not sweet.
About 152 pounds of sugar is consumed by the average American every year. Today, the average American male weighs in at 195.5 pounds and the average American female 167 pounds. This is an increase from the 1960’s when the average American man’s weight was 167 pounds and the average American woman’s weight 141 pounds.
That is really astonishing.
A year’s intake of 152 pounds is roughly equivalent to 22 teaspoons of sugar a day. And children’s intake is around 34 teaspoons a day, which means that almost 1 in 4 teenagers is pre-diabetic. All this refined sugar and flour can raise blood sugar levels and cause inflammation, apart from it’s not having any nutritional value that you cannot get from other sources
Scientists in a Harvard study found that just one milkshake with high sugar content spikes blood sugar levels, insulin production, and the centers in the brain for sugar cravings. A brain scan showed that the sugar lit up the brain’s addiction center like the Fourth of July fireworks.
The Big 10
600 people lost 4,000 pounds in 10 days when they tried out the diet prescribed by Mark Hyman, M.D. Can you remember the last time you lost 7 pounds in less than a fortnight? And how hard it was to do it? This diet promises that if you simply reprogram the way you think about eating, you won’t have to suffer deprivation and cravings, bland foods and boring diets.
This diet was created by Dr. Hyman to be full of sugar addiction whilst letting you cut sugar from your everyday diet and regain your life just by reversing certain eating habits.
10-day detox diet
We list the top 10 points for detoxing your body from refined carbs and sugar that will provide results for you in only 10 days.
- The decision to detox
Mark Hyman’s book has a set of questions that will help you determine whether you need to detox. If you answer positively to the questions, then a sugar detox diet will help you lose weight and feel better, without suffering any hardships.
- Cold Turkey
The only way to stop physiological addictions is simply to stop. Just as an alcoholic can’t have ‘just one drink’, you have to go cold turkey and stop eating all forms of sugar, including artificial sweeteners, and all flour products because they spike cravings, slow metabolism, and store fat. The ideal is to eat only real, fresh, whole foods for 10 days and avoid all foods coming in boxes, packages or cans that are labeled.
- Stop drinking your calories
Dr. Hyman says that forms of liquid sugar calories are worse than solid foods with sugar or flour. He compares the process to mainlining sugar straight to the liver. The biggest sources of sugar calories in the diets of most people are juices, sweetened teas and coffees, sodas, and sports drinks.
A single can of soda a day increases the chances of a kid being obese by 60 percent and the chances of a woman developing type 2 diabetes by 80 percent.
- Protein power
Protein is a so-called ‘carb-free’ source of energy and helps to balance blood sugar and insulin levels. You can start your day with farm eggs or protein shakes and make sure every meal includes eggs, chicken, fish, or grass-fed meat for protein. This means you feel fuller longer because the protein breaks down more slowly while delivering the energy you need. The average serving size is about 4-6 ounces or around the size of your palm.
- Unlimited intake of ‘good’ carbs
Are you aware that a lot of vegetables are carbs? This means you can eat as much of certain veggies as you want. Just avoid the starchy ones like potatoes and sweet potatoes, beets or winter squash but feel free to eat greens, broccoli, cauliflower, asparagus, kale, peppers, zucchini, artichokes, tomatoes, green beans and mushrooms in unlimited quantities for ten days.
- Fat fights sugar
Actually fat makes you full, not fat. In addition, it helps balance blood sugar and is, in fact, a necessary part of the cellular structure. A good way to keep your mind off sugar is to make good fats, like nuts and seeds, coconut butter, extra virgin olive oil, avocados and fish, part of every meal.
- Be prepared for emergencies
The easy availability of vending machines and fast food places can make your head spin, especially when your blood sugar levels are falling. Dr. Hyman advises: “You need to have an Emergency Life Pack. I carry one with me all the time, filled with good snacks loaded with protein and good fats so that I never have to make bad food choices. Here’s what I have in mind: walnuts, almonds, pumpkin seeds, turkey jerky or salmon jerky, packets of Artisana nut and coconut butter, a can of wild sardines or salmon and sugar-free wild blueberries.”
- De-stress instead of distress
Cortisol is the stress hormone that can make you hungry, cause belly fat storage and lead to type 2 diabetes. Certain studies have shown that deep breathing can activate the vagus nerve, which quickly lowers your stress level and shifts your metabolism from fat storage to fat burning mode. Simply follow this exercise that Dr. Hyman calls Five deep breaths:
“It’s quite simple – just slowly take five deep breaths, breathing into the count of five and out again to the count of five. Repeat this five times and that’s it. Do it before every meal and wait to see what happens!”
- Stop inflammation
Blood sugar imbalances, type 2 diabetes and insulin resistance are all triggered by inflammation. Most people crave gluten and dairy although they actually have hidden food sensitivities to these allergens. They can be quite hard to quit, even if only for 10 days, but if you can manage it, you’ll find you have relief from cravings and more energy.
- Sleep soundly
In studies where college students were deprived of only 2 of the 8 recommended hours of sleep, this brought about a decrease in hormones that suppress the appetite, an increase in hunger hormones and huge cravings for carbs and refined sugar. When you aren’t sleeping, you’re looking for energy and reaching for products high in sugar that first give you a boost than a crash. The best way to keep these cravings at bay is a sound sleep.