The 10-Day Sugar Detox Diet ( To Reset your Body and Brain)
An average American consumes about 152 pounds of sugar annually. Nowadays, an average American man weighs 195.5 pounds while an average American woman weighs 167 lbs. On the other hand, back in the 1960s the average man weighted 167 lbs while an average American woman 141lbs.
The aforementioned amount of 152 pounds of sugar on annual basis is equivalent to 22 tsp on daily basis. What is worse, kids consume about 34tsp daily, which causes 1 out of 4 kids to be pre-diabetic. Refined sugar and refined flour have no nutritional value, they can be found elsewhere, and they are associated with high sugar levels and inflammation.
According to the findings of the Harvard study, high-sugar milkshake increases insulin production, blood sugar levels, and the sugar craving centers in the brain. The brain scan showed that the sugar lit up the addiction as the fireworks on the 4th of July do.
The Mark Hyman, M.D`s diet was tried by 600 individuals, all of which managed to lose 4,000 pounds in 10 days. It sounds too good to be true, right? Well, can you remember of the last time you lost 7 pounds in less than two weeks? Moreover, this diet doesn’t require any special effort and it promises no boring diet, bland foods, deprivation, and cravings. In brief, it changes the way you think about food.
This diet was designed in such a way to be filled with sugar addiction-reversing foods which are able to help you cut sugar from your diet, reset your body and brain, and regain your life.
10-Day Detox Diet
Read on and learn more about the top 10 ideas for detoxing from sugar and refined carbs. These ideas will work for you in only 10 days.
- Decide to Detox
Mark Hyman has set a lot of questions in his book which will help you learn whether you need detoxification or not. If your answer is yes to most of the questions, it means that you need a sugar detox which will help you lose weight effortlessly and feel better at the same time.
- Unlimited ( Good) Carbs
Were you familiar with the fact that many types of vegetables are basically carbs? This means that you can eat the m as much as you want. However, make sure you avoid potatoes, sweet potatoes, beets, and winter squash. Focus on eating greens, such as tomatoes, mushrooms, kale, asparagus, green beans, cauliflower, zucchini, peppers, artichokes, and broccoli.
- Douse Inflammation
Inflammation is associated with insulin resistance, type 2 diabetes, and blood sugar imbalances. Dairy and gluten are one of the most common food sensitivities and they are two hidden foods. The bad news is that many people crave these allergens. You may find it hard to avoid them, even for only 10 days, but make an effort and you will feel a relief from cravings and boost of energy.
- Don’t Drink Your Calories
According to Dr. Hyman, “Any form of liquid sugar calories is worse than solid food with sugar or flour.” This is similar to maintaining sugar straight to your liver. One of the biggest sources of sugar calories in most people`s diet are the coffees, sodas, sweetened teas, sports drinks, and juices.
Only one can of soda daily increases kid`s risk of being obese by even 60 % and a woman`s risk of type 2 diabetes by 80 %.
- Prepare for Emergencies
When blood sugar levels are dropping, a maze of vending machines and fast food joints will make anyone`s head spinning.
As explained by Dr. Hyman: “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.”
- Sound Sleep
In certain study, college students were deprived of 2 of the recommended 8 hours of sleep. This deprivation resulted in huge cravings for refined sugar and carbs, a decrease in appetite- suppressing hormones, and rise in hunger hormones. In brief, the lack of sleep makes you lack energy as well. Consequently, reach for high-sugar products in order to get an energy boost and you get a crash. The best way to keep cravings at bay is to sleep well.
- Cold Turkey
The best way to stop physiological addictions is to simply stop! For instance, an alcoholic cannot have “just one drink” but he/she has to go cold turkey instead. So, avoid all forms of sugar, artificial sweeteners, and flour products, all of which store fat, slow the metabolism, and spike cravings. The best would be to avoid any foods that come in a can, box, or package for 10 days. Avoid the ones without labels as well. Go for whole, real, and fresh foods instead.
- Fight Sugar with Fat
You need to understand that fat doesn’t make you fat, but full instead. Moreover, it balances blood sugar levels and it is crucial part of the cellular structure. Make sure you consume good fats at every meal, such as coconut butter, extra virgin olive oil, fish, nuts, seeds, and avocados. These foods are great way to keep your mind off of sugar.
- Distress or De-stress?
The stress hormone, cortisol is the one that makes you hungry, leads to type 2 diabetes, and it causes belly fat storage. According to certain studies, taking deep breaths stimulates the vagus nerve which then turns the metabolism from fate storage to fat burning. Moreover, it moves you out of your stress rate.
As explained by Dr. Hyman, his Five Deep Breaths exercise should be performed in the following way:
“You should take five slow deep breaths in the count of five, out to the count of five. Do this five times. As simple as that! Do this before every meal. Watch what happens!”
- Protein Power
Being a “carb-free” source of energy, protein is able to support the balance of both blood sugar and insulin levels. It is recommended to start your day with a protein shake or whole farm eggs. Then, use eggs, fish, nuts, seeds, chicken, grass-fed meat and other sources of protein at every meal. The average size serving size of protein is 4-6 ounces, about the size of your palm. Protein is very important because it helps you feel full for an extended period of time, by breaking down slowly while delivering the energy we need.
Source : www.healthandhealthytips.com