The average American consumes about 152 pounds of sugar a year. The average American man weighs 195.5 pounds, the average American woman weighs 167lbs. In the 1960s the average American man weighed in at 167lbs and the average woman at 141lbs.
That is astounding.
152 pounds of sugar a year roughly translates to 22 teaspoons per day. And kids consume about 34 teaspoons every day, making nearly 1 in 4 teens pre-diabetic. Refined sugar and flour cause inflammation, raise blood sugar levels, and have no nutritional value that can’t be gotten elsewhere.In a Harvard study scientists found that a high-sugar milkshake spiked blood sugar levels, insulin production, and the sugar craving centers in the brain. In a brain scan, the sugar lit up the addiction center like fireworks on the First of July.
The Big 10
600 people tried out Mark Hyman, M.D.’s diet and lost 4,000 pounds in 10 days. When was the last time you lost 7 pounds in less than two weeks? And how hard did you work? The diet promises no cravings, no bland foods or boring diets, no deprivation – simply rewire the way you think about food.10-Day Detox Diet
Here are the top 10 big ideas for detoxing from sugar and refined carbs that will work for you in just 10 days.Cold Turkey
There is one way to stop physiological addictions: just stop. An alcoholic cannot have “just one drink” – the trick is to go cold turkey. Stop eating all forms of sugar, all flour products, and all artificial sweeteners – as they slow metabolism, spike cravings, and store fat. Ideally, for 10 days you will avoid any foods that come in a box, package, or can that have a label. Instead stick to real, whole, fresh foods.Don’t Drink Your Calories
“Any form of liquid sugar calories is worse than solid food with sugar or flour,” says Dr. Hyman. It’s like mainlining sugar straight to your liver. Juices, sodas, sports drinks, and sweetened teas and coffees are the biggest source of sugar calories in most people’s diets.
One can of soda a day increases a kid’s chance of being obese by 60 percent and a woman’s chance of type 2 diabetes by 80 percent.
Protein Power
Protein helps balance blood sugar and insulin levels by being a “carb-free” source of energy. Start the day with whole farm eggs or a protein shake. Use nuts, seeds, eggs, fish, chicken, or grass-fed meat for protein at every meal. 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
Did you know that a lot of veggies are carbs? You can eat all of them you want – just not the starchy ones like potatoes, sweet potatoes, winter squash or beets. But feel free to 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 makes you full. Plus it balances blood sugar and is a necessary part of your cellular structure. Good fats at every meal, like nuts and seeds, extra virgin olive oil, coconut butter, avocados, and fish are a good way to keep your mind off of sugar.Prepare For Emergencies
A maze of fast food joints and vending machines will have anyone’s head spinning, especially when blood sugar levels are dropping. 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, the stress hormone, makes you hungry, causes belly fat storage, and can lead to type 2 diabetes. Some studies show that 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. 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!”
Douse Inflammation
Inflammation triggers blood sugar imbalances, insulin resistance, and type 2 diabetes. Gluten and dairy are two hidden food sensitivities that most people have. Unfortunately most people crave these allergens. They may be tough to quit, even for just 10 days, but give it a shot and you’ll see you have renewed energy and relief from cravings.Sound Sleep
In studies, college students were deprived of just 2 of the recommended 8-hours of sleep. This led to a rise in hunger hormones, a decrease in appetite-suppressing hormones and huge cravings for refined sugar and carbs. When you don’t sleep you look for energy, and reach for high-sugar products that give you a boost, and a crash. Sleep is the best way to ensure cravings are kept at bay.Stay Tunes ~ Nat
Mind/Body Under Construction
1. Change your diet. Because a gastric sleeve is such a serious procedure, it is a good idea to prepare the body for living this way. Approximately two weeks before surgery (this timing can change depending on your doctor/starting weight) you need to start an all-liquid diet, in order to shrink your liver and make surgery safer.
2. Do not go back to work until you are ready. The recovery time will vary, but it generally takes two weeks after after gastric sleeve surgery before a person is healed enough to work. You should also take on light duties only when you first return to work. Walking around is good exercise, but no heavy lifting. Up to 8lbs for the first month...leading up to 20lbs the second month and gradually more.
5. Continue to educate yourself. Find new recipes you can make so that food doesn’t become boring after your surgery. Your tastes will change, so try new things or even things you once disliked; you may love them now. Your body will be a great educator, you just need to learn to listen to it.
9. Track your calories. Keeping your total calories at about 600-800 per day will ensure your weight loss is a success. Make sure you aren’t ingesting foods which are high in calories, sugar, or fat. Always make sure you speak to your doctor about how many calories you need each day. They'll know you and your body and will give you a specific target catered to your particular needs.
