Almost 152 pounds of sugar are consumed by the average American every year. The average American man weighs 195.5 pounds, while the average American woman weighs 167lbs.
152 pounds of sugar a year is about 22 teaspoons per day. Children consume about 34 teaspoons every day which unfortunately makes nearly 1 in 4 teens pre-diabetic. Refined sugar and flour are the ones that cause inflammation, raise blood sugar levels, and have no nutritional value that can’t be gotten elsewhere.
According to a Harvard study, it was discovered that a high-sugar milkshake spiked blood sugar levels, insulin production, and the sugar craving centers in the brain. According to their results, in a brain scan, the sugar lit up the addiction center like fireworks on the Fourth of July.
The Big 10
An M.D. called Mark Hyman invented a diet that 600 people have already tried outdiet and claim to have lost 4,000 pounds in 10 days. The diet promises no cravings, no bland foods or boring diets, no deprivation. You just have to rewire the way you think about food.
Dr. Hyman created this diet to be full of sugar addiction-reversing foods that will reset your body and brain and let cut sugar from your diet and regain your life.
10-Day Detox Diet
In this article, we’re going to present you the top 10 big ideas for detoxing from sugar and refined carbs that will help you in only 10 days!
Decide To Detox
Mark Hyman has first wrotea set of questions to help you know whether you need to detox or not. If your answer is “yes” to any of the questions, it’s a sugar detox you need, definitely! You will feel better and lose weight painlessly.
You just have to stop! An alcoholic cannot have “just one drink”. You must go cold turkey. Stop eating all forms of sugar, all flour products, and all artificial sweeteners because they slow your metabolism, spike cravings, and store fat. For 10 days you will avoid any foods that come in a box, package, or can that have a label. Try to eat more real, 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”. It’s like mainlining sugar straight to your liver. The biggest source of sugar calories in most people’s diets are juices, sodas, sports drinks, and sweetened teas and coffees.
One can of soda a day increases your child’s chance of being obese by 60% and a woman’s chance of type 2 diabetes by 80%.
What helps you balance blood sugar and insulin levels is protein by being a “carb-free” source of energy. Try to start your day with whole farm eggs or a protein shake. During every meal, use nuts, seeds, eggs, fish, chicken, or grass-fed meat for protein. Protein helps you stay fuller longer because it breaks down more slowly while delivering the energy we need. 4-6 ounces (about the size of your palm) is the average serving size.
Unlimited (Good) Carbs
A lot of vegetables are actually carbs.Try not to eat the starchy ones like potatoes, sweet potatoes, winter squash or beets. Eat as many greens, broccoli, cauliflower, kale, asparagus, peppers, green beans, mushrooms, zucchini, tomatoes, and artichokes you like for 10 days.
Fight Sugar With Fat
Fat doesn’t make you fat. It just makes you full. It also balances blood sugar and is a really important part of your cellular structure. You need good fats at every meal, like nuts and seeds, extra virgin olive oil, coconut butter, avocados, and fish, because they are a good way to keep your mind off of sugar.
Prepare For Emergencies
When the blood sugar levels are dropping, a maze of fast food joints and vending machines will have anyone’s head spinning. Dr. Hyman weighs in:
“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?
Cortisol, which is the stress hormone, makes you hungry, causes belly fat storage, and can lead to type 2 diabetes. According to some studies, taking deep breaths activates the vagus nerve which shifts metabolism from fat storage to fat burning, and quickly moves you out of your stress state. Here’s Dr. Hyman’s Five Deep Breaths famous 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 is what triggers blood sugar imbalances, insulin resistance, and type 2 diabetes. Two hidden food sensitivities that most people have are gluten and dairy. Unfortunately, most people crave these allergens. They may be the toughest onesto quit, even for just 10 days. Try it anyway and you’ll see that your energy is renewed and you’re relieved from cravings.
According to a college study, the students were deprived of just 2 of the recommended 8-hours of sleep. This condition led to a rise in their hunger hormones, a decrease in appetite-suppressing hormones and huge cravings for refined sugar and carbs. You look for energy when you don’t sleep, and you also reach for high-sugar products that give you a boost, and unfortunately, a crash. The best way to make sure you avoid all kinds of cravings is sleep.