Our food is loaded with sugar and we simply cannot avoid it, no matter whether it is natural or artificial. JJ Virgin, a nutritionist and fitness trainer wrote a book The Sugar Impact Diet: Drop 7 Sugars to Lose Up to 10 Pounds in Just 2 Weeks which provides tips on how to avoid this ingredient and protect our overall health.
This book provides information about all types of sugar we consume and the way they affect our body. While all-natural sugars like raw cane, natural juice, and agave, are believed to be safe, the truth is that they also have harmful effect on our health.
Signs of Excessive Intake
- Skin problems (including dark circles under your eyes)
- Weight problems
- Dental issues
- Heart problems and high blood pressure
- Sugar/Carb Cravings
- Tiredness & lack of energy
- Anxiety or depression
- Frequent colds & flu
The body needs to burn fat in order to stop the sugar cravings. JJ Virgin explains that the same information is send to the brain regardless of the type of sugar we consume, such as smoothie, muffin, or fruit-sweetened yogurt.
The elimination of carbs from your diet will initially go very difficult, but eventually your energy levels will increase and you will be more concentrated.
The first thing you should do is to train your body to start burning fat as its primary form of fuel instead of carbs. As difficult as it seems, this is definitely possible and JJ provides tips on how to do it.
The Sugar Impact Scales: A New Way of Looking at Sugar
First and foremost, you need to measure your waist and determine the waist-to-hip ratio. Afterwards, make a list of all the types of sugar you consume. It is very important to read the labels on each product you purchase. Many foods contain sugar and you don’t even know about it, such as sauces, marinades, condiments, pickles, etc. The main difference between fructose and glucose is the fact that fructose doesn’t trigger leptin, ghrelin, or insulin.
The body is not aware that you consumed something and it goes directly to the liver, where it turns into fat in case it cannot turn into glycogen.
The most common symptoms of high sugar impact include headaches, fatigue, gas, joint pain, bloating, cravings, weight loss resistance, or inability to lose weight. Grading yourself on the basis of these symptoms will help you get a better picture of how your sugar affects your body.
The Three Cycles of the Sugar Impact Diet
The first cycle of the diet includes switching from high to medium sugar impact foods. In other words, instead of plain pasta you will consume quinoa pasta.
Make sure you measure the time between your meals and don’t consume every two hours in order to avoid insulin spikes. Once this cycle ends, measure the sugar impact again to check the results.
If the first cycle goes well, you can move to cycle 2. This cycle involves reset of your taste buds and reclaiming your sugar sensitivity, which in turn allows you to feel the sweetness of the food.
The shift from burning carbs to burning fats comes in a few weeks for most people. However, it may take longer in case your leptin or insulin resistance is very high.
The third cycle is the most difficult stage as it involves reintroducing medium and high sugar impact foods. What makes it difficult is the fact that you will be overwhelmed and bloated due to the high sugar impact foods.
Healthy Snack Alternatives
The list of healthy snack alternatives includes nuts, macadamia nuts, and pecans. Given the fact that nuts are abundant in good fat and low in proteins, they will allow you to avoid snacking during the entire day.
Last but not Least- the Maintenance Phase
Note whenever you will feel hungry. If you are feeling hungry on every two hours, it means that you are doing well. You will go 5-6 hours without feeling hungry when you are burning fat as primary fuel. In addition to this, when you are burning fat instead of carb, the cravings will be completely removed. However, this major question is for how long can you do this?
According to JJ, high-intensity exercises provide beneficial changes in the metabolism and promote muscle growth while stimulating fat burning. Doing endurance training such as long-distance running is a good way to create these metabolic changes.
For optimal results, you should remove processed fructose, pasteurized dairy, and gluten from your diet.
Your body will start burning fat instead of carbs, which in turn allows you to lose weight and feel much better. Therefore, remove foods high in fructose which are the ones which stimulate the body to eat more and store sugar.
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Source : www.healthandhealthyliving.com