Learn how to QUIT SUGAR & break your sugar addiction. You’ll be amazed when you see what happens if you just stop eating sugar cold turkey for 30 days. A month long sugar detox will kill cravings naturally. If you challenge yourself to reduce or cut sugar out of your diet you’re body will naturally demand less of it.
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Timestamps:
#1 Eliminate All Sweets – 2:52
#2 Only Drink Water or Unsweetened Tea – 4:19
#3 Eat more proteins and vegetables – 5:35
#4 Read all the nutrition labels – 7:01
#5 Limit your use of artificial sweeteners – 8:18
Sugar tastes delicious, makes you instantly feel good, and deserts like cake, cookies, and ice cream just wouldn’t be the same without it, but eating too much sugar can lead to some serious problems ranging from weight gain to fatty liver disease and diabetes. And even though eating just one oreo won’t necessarily make you gain weight and definitely won’t turn you into a diabetic, almost nobody eats just one oreo. In fact according to the U.S. Departments of Health the average American has about 17 teaspoons of sugar per day. Other sources estimate that americans are having close to 25 teaspoons of sugar per day, which is much higher than any other country in the world and it’s double the amount of sugar that’s recommended by the world health organization. The biggest problem with sugar is that it’s an empty calorie, that won’t fill you up, but it will instead leave you craving more. Studies show that consuming too much sugar can lead to leptin resistance, and leptin is the hormone that’s released by you fat cells to let you know when you’re full. If you’re body becomes resistant to leptin there are much higher chances of overeating, while still feeling hungry, which is a perfect storm for gaining weight. Some studies have also shown that sugar may be addicting and may have some similar effects on the brain as drugs and alcohol. Although in humans this effect is considered much less intense than the effects of drugs, animal based studies have shown that over consumption can cause neurochemical and behavioral changes leading to the same craving, binging, and withdrawal cycles. Some of these studies show that rats will even choose sugar over cocaine.. Now my objective isn’t to scare you away from sugar, there are ways that you can balance it with the rest of your diet, and most of the crazy sugar phobia out there comes from one man named Robert Lustig and his cherry picked research that has largely been debunked. Instead of scaring you my objective is to put you in control of how much sugar you’re having by reducing your cravings for it. And one of the best way
Research:
Government Recommendations For Sugar Intake & How Much Americans Actually Eat
https://health.gov/dietaryguidelines/2015/resources/DGA_Cut-Down-On-Added-Sugars.pdf
Sugar consumption According to Euromonitor:
https://blog.euromonitor.com/global-nutrition-overview-sugar/
Sugar and Leptin Resistance:
https://www.ncbi.nlm.nih.gov/pubmed/18703413
Sugar and Addiction:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2235907/
Evidence for Sugar Addiction:
https://www.ncbi.nlm.nih.gov/pubmed/17617461
Rats Prefer Sugar over Cocaine:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1931610/
Eliminating Processed Food Can Help Dramatically Reduce Sugar Intake:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4785287/
Processed Foods Make Up 77% Of Our Grocery List:
https://academic.oup.com/ajcn/article/101/6/1251/4626878
Sweetened Beverages and Sugar:
https://academic.oup.com/ajcn/article/98/4/1084/4577098
Sweetened Beverages Increase Visceral Fat:
https://www.ncbi.nlm.nih.gov/pubmed/26755505
Water, Energy Intake, and Weight Loss/Gain:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2929932/
Systematic Review of Protein and its effect on satiety:
https://www.ncbi.nlm.nih.gov/pubmed/15466943
0.5g of Protein Per LB Is Enough To Reduce Appetite
https://www.ncbi.nlm.nih.gov/pubmed/23107521
Reducing dietary energy density in combination with increasing fruits and veggetables leads to greater weight loss:
https://www.ncbi.nlm.nih.gov/pubmed/17556681
Nutrition Label Users Are More Likely To Eat Less Sugar and A Better Diet
https://www.ncbi.nlm.nih.gov/pubmed/29389508
Artificial sweeteners lead to decreased satiety, alter glucose homeostasis, and are associated with increased caloric consumption and weight gain
https://www.ncbi.nlm.nih.gov/pubmed/29159583
Metanalysis of artificial sweetners and their effect on the heart as well as weight loss
https://www.ncbi.nlm.nih.gov/pubmed/28716847
Stevia shows promise as an artificial sweetner.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4890837/
