Did you know that excessive consumption of sugar can easily lead to diabetes, cancer, dementia, acne, infertility, cardiovascular diseases, and acne? According to researchers, the average American intakes approximately 152 pounds of sugar on a daily basis, whereas the average American male weighs 195.5 pounds, and the average American female 167 lbs. These findings are rather different from the findings of the 60s when the average American male weighed 167 lbs and the average American female weighed 141 lbs.
Mark Hyman’s diet
More than 600 people have tried this diet and managed to lose up to 7 pounds in only 10 days. Hence, this eating regime can also help you stop cravings without depriving yourself from tasty foods, by rewiring how you understand food. The foods you need to eat during this regimen will completely restore your brain and body, and help you eliminate sugar from your diet.
Let’s take a look at the steps you need to follow:
Same as an alcoholic isn’t allowed to have “just one more drink”; you’re also not allowed to have “just one more soda drink or a piece of cake”. Namely, put an end to all sugar foods, flour foods, and artificial sweeteners, as they slow down your metabolism, cause cravings, and store additional fat. Instead of choosing such foods, opt for raw, whole foods.
Do not drink your calories
Liquid sugar calories are much worse than solid foods that contain sugar or flour, as explained by Dr. Hyman. In fact, a can of soda increases the chance of obesity in children by 60% and women’s risk of type 2 diabetes by 80%.
Proteins balance the blood sugar and insulin levels, since they’re a carb-free source of energy. Therefore, begin your day with farm eggs or a protein shake. Also, you can consume nuts, seeds, fish, chicken, or grass-fed meat to supply your body with proteins. They will increase your satiety as meat takes longer to break down. The average size is around 4 to 6 ounces of protein.
During these 10 days, consume all kinds of vegetables; just avoid potatoes, sweet potatoes, winter squash, and beets. You can freely eat as much as leafy greens as you want, like broccoli, cauliflower, kale, asparagus, peppers, and also consume more beans, mushrooms, tomatoes, etc.
Fight off sugar with healthy fat
Foods which contain healthy fat will help you feel sated and they will also balance the blood sugar levels. Fat is an important part of our cellular structure.
Be ready for emergencies
When blood sugar levels are dropping, Dr. Hyman explains that you will need an Emergency Life Pack. This pack is comprised of protein, healthy fat snacks, so that you never make a bad food choice. This package can contain nut butter, coconut butter, walnuts, pumpkin seeds, turkey jerky, salmon jerky, sardines, and unsweetened wild blueberries.
Cortisol, the stress hormone, increases the feeling of hunger, and thus, creates abdominal fat, which unfortunately, can cause type 2 diabetes. Therefore, in order to prevent stressing, you need to take deep breaths that activate the vagus nerve, which in return, turns the storing of fat into burning of fat. Dr. Hyman advises to take five slow deep breaths to the count of five, five times, before every meal.
The two most common hidden food sensitivities are gluten and dairy intolerance. A lot of people can crave these allergens, and, sometimes; it can be a lot difficult to give them up, even for 10 days. However, do your best to avoid them and you will see how your energy will significantly increase and your cravings will decrease.
Sleep and rest are crucial
When a person doesn’t sleep enough, they may reach for foods rich in sugar in order to increase their energy levels. However, the bad thing about these foods is that they quickly cause an energy crash. Therefore, in order to calm down your cravings, sleep at least 7 to 8 hours daily.