Valentin Bosioc
Yes, YOU KNOW IT – excess consumption of sugar alone is responsible for at least half of the nation’s cases of obesity, while also increasing the risk of type 2 diabetes and cardiovascular diseases for everyone else.
If you think that sodas, fruit juices, breakfast cereals and store-bought flavored yogurts are the way to eat for a happy, healthy life, you’re terribly wrong.
Some of the symptoms of sugar overdose include colds, sleepiness, hyperactivity followed by an energy crash, yeast infections, depression and mood swings, just to name a few. But the long-term consequences of excess sugar consumption are much more serious with breast cancer, diabetes, heart disease and kidney disease being at the top of the list.
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So here’s how it goes: when sugar enters to body, the latter uses it to boost energy levels and stores the excess as fat for later use. But there is a major difference between the added sugar found in the aforementioned foods and the one found naturally in fruits, veggies and dairy. The added sugar interferes with the work of friendly intestinal bacteria, elevates blood sugar and insulin levels and contributes to fat storage in the area of the stomach, thighs and hips.
Added sugar lurks in soft drinks, sports drinks and all kinds of processed foods like cheese spreads and hot sauces. Even worse, most of today’s infant formulas contain an amount of sugar that’s equivalent to one can of Coca-Cola. So is it really a surprise that this country is facing a growing obesity epidemic? Just think of the fact that back in 1893, there were fewer than 3 cases of diabetes per 100,000 people, while today, an estimated 8,000 out of every 100,000 people will develop the disease.
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It’s not an exaggeration to say that added sugar is the worst ingredient in our modern diet. Over time, the more sugar you eat, the more effective your body becomes at absorbing it, and the more you absorb, the more metabolic and cardiovascular damage you’ll reap. And since sugar addiction is a real thing, when trying to eliminate it from your diet, you are most likely to experience classic withdrawal symptoms such as cravings, fatigue, headaches, depression and irritability. Your brain has been programmed to want something sweet and he won’t be willing to let it go very easily. However, studies have shown that eliminating sugar for only two weeks can significantly decrease sugar sensitization and cause your body to be less reactive to it.
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Here is a simple diet plan that will help you break up with added sugar and improve your health in the long run. So, what are you waiting for?
Day 1
- Breakfast: 3 boiled eggs or 1 cup of oats with nuts (preferably almonds)
- Snack: 1 small bowl of mixed nuts
- Lunch: chicken breast with vegetables, beets, beans and turnips
- Dinner: salmon with steamed broccoli and mushrooms
- Make sure to drink at least 2 liters of water throughout the day
Day 2
- Breakfast: 3 scrambled eggs with spinach or broccoli
- Snack: a small bowl of mixed nuts
- Lunch: cabbage salad with carrots, olive oil, salt, lemon, parsley, red and yellow bell peppers and apple cider vinegar
- Dinner: baked cod with roasted Brussels sprouts and turnips or steamed green veggies with beans
- Make sure to drink at least 2 liters of water throughout the day
Day 3
- Breakfast: 3 scrambled eggs with shrimps and walnuts and radish salad
- Snack: 1 small bowl of mixed nuts
- Lunch: roasted chicken with olives, thyme and onions
- Dinner: brown rice with tomatoes, mushrooms and basil or meat sauce mushrooms with garlic broth, celery, onions, carrots and thyme
- Make sure to drink at least 2 liters of water throughout the day
After finishing the diet plan of day 3, start all over again with day 1. For best results, follow this diet plan for at least 50 consecutive days.
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In addition, try to replace your favorite sugary drinks with healthier alternatives. Instead of sugar-loaded lattes, you can drink one or two cups of black coffee with zero sugar. Even better, take a break from coffee and try unsweetened herbal or green tea. And here comes the best detox drink known to mankind: prepare a jar of water with chopped oranges, grapefruits, berries and fresh mint, and drink it on a daily basis. You will thank us.
With this diet plan, you should be able to start seeing some fantastic results in just a few weeks. After the initial period, the intensity of the sugar cravings will be insignificant, your body will feel lighter and cleaner and your cognition will become sharper. After experiencing life without added sugars, I guarantee you that you will never think of going back!
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