The average American eats approximately 152 pounds of sugar annually, which is 22 teaspoons a day. The average American weighs 195,5 pounds, which is 28.5 pounds more than the average men in 1960s, while the average American woman now weighs 167 pounds when compared to the average American woman in 1960s, who used to weigh 26 pounds less or 141 pounds.
As mentioned in the very beginning, the average American eats about 22 teaspoons sugar daily. Kids eat about 34 teaspoons a day, which makes 1 in 4 teens pre-diabetic. Both refined sugar and flour cause inflammation, increase blood sugar levels, and offer no nutritional value whatsoever.
According to a Harvard study, milkshakes high in sugar spiked blood sugar levels, sugar cravings centers in the brain, and stimulated the production of insulin.
The Big 10
The diet created by Mark Hyman was tried out by 600 people, which translates to 4,000 pounds lost in 10 days. This diet is based on the consumption of sugar addiction-foods which reset the body and brain and help eliminate sugar from your diet. It promises no bland foods or boring diets, no deprivation, and no cravings!
10-Day Detox Diet
1. Decide To Detox
If you answer yes to any of the questions below, you need to detox in order to lose weight and feel better.
Do you eat when you’re not hungry?
Experience a food coma after eating?
Feel bad about your eating habits or avoid certain activities because of your eating?
Get withdrawal symptoms if you cut down or stop eating sugar or flour?
Need more and more of same bad foods just to feel good?
2. Cold Turkey
Just like with any other addiction, the key to stopping sugar addiction is to JUST STOP! Stop eating flour products, sugar, and artificial sweeteners, all of which spike cravings, store fat, and slow down the metabolism. Instead of eating packaged and canned foods, stick to whole foods during the 10-day detox.
3. Don’t Drink Your Calories
“Any form of liquid sugar calories is worse than solid food with sugar or flour,” says Dr. Hyman. Juices, sports drinks, sweetened teas and coffees, and sodas are the biggest source of sugar calories in most people. As little as one can of soda daily increase the kid`s risk of obesity by 60% and woman`s risk of type 2 diabetes by 80%.
4. Protein Power
Being carb-free sources of energy, protein helps keep blood sugar and insulin levels in check. It is recommended to start the day with eggs or protein shake. Seeds, nuts, chicken, grass-fed meat, and fish should be part of every meal. Protein keeps you filler for an extended period of time as it delivers energy much slower.
5. Unlimited ( Good) Carbs
Vegetables, expect for potatoes, sweet potatoes, beets, and winter squash, are an excellent source of good carbs which can be eaten in large quantities during this diet. Eat as many peppers, kale, zucchini, mushrooms, tomatoes, artichokes, cauliflower, greens, and broccoli as you can during these 10 days.
6. Fight Sugar with Fat
Good fats keep you fuller for longer and balance blood sugar levels, too. Fish, nuts, seeds, coconut butter, extra virgin olive oil, and avocados are all sources of good fats.
7. Prepare for Emergencies
To make it much easier for you to avoid sugar, prepare for emergency by keeping a pack of healthy snacks with you at all times.
“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,” Dr. Hyman says.
8. Distress or De-Stress?
Cortisol is a stress hormone which makes you hungry, leads to abdominal fat storage, and may cause type 2 diabetes, too. It has been scientifically shown that taking deep breaths helps activate the vagus nerve and move the metabolism from fat storage to fat burning.
Just 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!”
9. Douse Inflammation
Inflammation is known to cause insulin resistance, blood sugar imbalance, and type 2 diabetes. Dairy and gluten are the two most common allergens and food sensitivities, so make sure you avoid them during the 10-day detox. As much difficult as it may be, it`s worth the effort.
10. Sound Sleep
During a study done on college students, they were deprived of two hours of the recommended eight-hour sleep. This sleep deprivation led to cravings in sugar and carb, rise in hunger hormones, and a decrease in appetite-suppressing hormones. As concluded by the researchers, sound sleep is the key to keeping cravings at bay.