THE 10-DAY SUGAR DETOX DIET (TO RESET YOUR BODY AND BRAIN)
It’s a bitter truth that sweet is not actually sweet taking in consideration that sweet leads to diabetes, cancer, dementia, depression, acne, infertility, heart disease, and the list doesn’t stop here.
Statistical data are frightening: 152 pounds of sugar are consumed yearly by the average American. Today, the average American man weighs 195.5 pounds, and the average American woman 167 pounds, while in the 1960s the average American man weighed 167lbs and the average American woman 141lbs.
That is astounding.
For further clarification, 152 pounds of sugar per year is approximately 22 teaspoons per day. For things to be even grimmer, kids consume nearly 34 teaspoons every day, which causes pre-diabetic condition in every 1 in 4 teens. A milkshake packed with sugar drastically increases blood sugar levels and insulin production. It’s long known that despite having no nutritional value, refined sugar and flour lead to inflammation and increase blood sugar levels.
A Harvard study discovered that the sugar craving centers in the brain.
The Big 10
Mark Hyman, M.D., offers a revolutionary approach to losing weight without cravings, bland or boring diets or deprivation. His diet actually consists of carb-reversing foods which can successfully reset your brain and remove sugar from your diet. 600 people tried out Mark Hyman’s diet and lost 4,000 pounds in 10 days. Amazing, isn’t it?
10-Day Detox Diet
The 10 fundamental ideas for cleansing your body from sugar and refined carbs that will do miracles for you in only 10 days are offered here.
Decide to Detox
The first critical step you need to take is be determined to detox. There’s a set of questions in Mark Hyman’s book which help you decide whether you really need a sugar detox or not. In case you answer yes to any of these questions, a sugar detox is what your body needs.
Any addiction is best cut from the root. You enter a vicious circle if you just cut down on sugar – the thing is to go cold turkey, i.e. stop eating all forms of sugar, flour products, as well as artificial sweeteners. They don’t only slow your metabolism and spike cravings, but they also create fat deposits in your body. What you should do instead is stick to whole, fresh foods.
Don’t Drink Your Calories
According to Dr. Hyman “any form of liquid sugar calories is worse than solid food with sugar or flour.” For one thing, juices, sodas, sports drinks, and sweetened teas and coffees are the primary contributors to sugar calories in most people’s diets. It’s important to have in mind that a single can of soda per day increases the risk of obesity by 60% in children and the risk of type 2 diabetes by 80% in women. Protein Power
The best thing you can do during this 10-day sugar detox program is increase your daily protein intake. First of all, protein stabilizes blood sugar and insulin levels because it’s a carb-free source of energy. Plus, it prolongs the feeling of fullness because it takes longer to digest. Ideally, start your day with whole farm eggs or a protein shake. You can also use nuts, seeds, eggs, fish, chicken, or grass-fed meat for protein at every meal. The average serving size is 4-6 ounces, about the size of your palm.
Unlimited (Good) Carbs
Many people don’t know that a lot of veggies contain carbohydrates and these, you can consume as much as you like. Greens, broccoli, cauliflower, kale, asparagus, peppers, green beans, mushrooms, zucchini, tomatoes, and artichokes should be on your daily menu for 10 days. However, stay away from the starchy ones like potatoes, sweet potatoes, winter squash or beets.
Fight Sugar with Fat
It may sound counterintuitive, but fat doesn’t actually make you fat, it only makes you full. On the other hand, it stabilizes your blood sugar and is an essential part of your cellular structure. You can keep your mind off sugar by consuming good fats at every meal, including nuts and seeds, extra virgin olive oil, coconut butter, avocados, and fish.
Prepare for Emergencies
You can always be tempted to go back to carbs, especially if you consider that fast food restaurants and vending machines are on every corner. Dr. Hyman advises:
“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?
An important contributor to cravings, belly fat, and even type 2 diabetes, is cortisol or the stress hormone. According to research, taking deep breaths triggers the vagus nerve which shifts your metabolism from fat storing into fat burning mode, thus quickly taking you out of your stress state. You can simply follow 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!”
A number of studies have confirmed that inflammation destabilizes your blood sugar, leading to insulin resistance and type 2 diabetes. Most people have hidden gluten and dairy intolerance. And, for things to get worse, most people crave these allergens. Although these may be hard to resist, give it a try for at least 10 days.
A number of studies have confirmed that cutting off 2 of the recommended 8-hours of sleep leads to an increase in hunger hormones, a decrease in appetite-suppressing hormones and huge cravings for refined sugar and carbs. The thing is, when you lack sleep, you look for energy, which you find in high-sugar products that lift your energy instantly, just to crash it afterwards. The best thing to do in order to keep cravings at by is get a good-night’s sleep.