Cut One Thing From Your Diet, and See a Difference!
It’s everywhere! Lurking in almost every food box, can, or plastic container. Even nature makes it and more and more is produced in our factories every year. Giving it up is hard to do. Even kids (especially kids)... so many of us are addicted.
We are talking about sugar, and if you are struggling with trying to lose a few pounds, then pay attention, because just by cutting sugar for 14 days, you can greatly increase your chance of saying goodbye to those last few stubborn pounds more quickly!
Studies have shown that those who cut sugar from their diets, with no other changes made, saw an average weight loss of 5 pounds in just a two-week period. And weight loss is not the only positive effect of removing sugar from your diet. Cutting out sugar can lead to other big improvements in your health and life, including reducing inflammation, improving skin and sleep, providing lasting energy, improving heart health, and reversing and preventing diabetes. Here’s how…
Inflammation is the body’s natural response to injury. Inflammation is caused by the body rushing blood to the area where it assumes it needs help healing. It’s a little bit like a city fire department sending first responder vehicles to the scene of the accident. Blood cells are just like the ambulances; they carry a wide variety of things that an injury could need such as oxygen or antibodies. In acute instances here or there, this inflammatory response is absolutely fine and even necessary.
Chronic inflammation, however, can become harmful to the body. Chronic inflammation, or inflammation that stays for too long, or occurs in places it shouldn’t, can hurt your digestive system, your joints, your weight-loss goals and much more. And left untreated, this inflammation can lead to heart disease, metabolic syndrome, cancer, diabetes, and a whole host of other diseases and conditions. Sugar feeds chronic inflammation, so simply cutting it will lower your daily inflammatory load.
Sugar is known to be one of the key substances that causes inflammation in the skin, as well as one of the leading factors in cystic acne. Sugar breaks down collagen, the springy substance that makes your skin look plump, youthful, and lifted. Also, since sugar suppresses the immune system that means you don’t fight off bacteria as well, and bacteria clogged in pores creates pimples.
Sugar triggers insulin production, which triggers protein-utilization malfunctions. Sugar acts as a kind of signal scrambler, affecting the production of proteins and amino acids that build up healthy collagen and elasticity. According to Hollywood dermatologist Dr. Harold Lancer, “sugars bind to the amino acid chains and they gunk up the work.” For many, just cutting out sugar can make your skin look ten years younger.
The national sleep foundation recommends that adults get 7-9 hours of sleep each night, but many Americans aren’t getting close to that much. Recent studies show that Americans on average barely reach 6 hours of sleep per night. Not getting enough quality sleep can lead to various health issues, including depression, forgetfulness, inability to concentrate, back pain, and weight gain.
Too much sugar in our systems can cause disrupted sleep, which makes us feel tired the next day, which triggers a sugar craving, and we just continue repeating this cycle. Additionally, our body’s orexin cells become lazy when influenced by sugar. Orexin cells are responsible for regulating our arousal, wakefulness, and appetites. When these cells aren’t functioning properly, it can result in fatigue, irregular appetite, and low libido.
We have all had those days where we are struggling to stay awake, and reaching for coffees and sugary drinks for any kind of relief. Unfortunately, that sugar rush is only temporary. Worse yet, after the rush comes a crash that brings your energy level lower than it was in the first place. So then we start looking for a soda, or going back to the break room for another coffee.
When we remove sugar from our diets, our bodies can work as they are supposed to. Without processed sugar and carbs, your body can now efficiently use fat cells as energy, rather than temporary sugars in the system. This allows you to maintain your energy throughout the day without that midafternoon crash that always seems to hit at the worst possible time, when you still have a few hours of work to go.
Improves Heart Health
Eating high sugar food leads to the development of fat around the midsection and abdomen, which is known as visceral fat. This fat can cause big problems for your health, as it generates adipokines and adipose which can wreak havoc on organs and blood vessels. This can eventually lead to heart disease and cancer. Removing sugar from your diet reverses this process, allowing your body to perform optimally without the added stress on organs, vessels, and the heart. Better yet, keep an abundance of fiber-rich foods nearby and fill your plate with dark leafy greens and colorful vegetables each meal. This is not only great for heart health, it will help keep sugar cravings at bay.
Reversing or Preventing Diabetes
Diabetes is a chronic condition that affects how the body is able to regulate glucose, or sugar, levels within the digestive system. A study conducted in 2015 showed that more than 30.3 million Americans suffer from diabetes. This means that almost 10% of the population suffer from insulin instability. While medically there is no cure for diabetes, you can often reverse the effects of type 2 diabetes without medication. Removing sugar from your diet can provide you with relief from many diabetes symptoms. Dietary and lifestyle changes can also reduce the amount of medications needed to treat diabetes, and in some cases the patient can completely come off all medications. Of course make sure you talk to your doctor before removing any medication from your regimen.
Lose weight (specifically belly fat)
Half of Americans have tried or are currently trying to lose weight. The sad fact is that only 20% of those trying to lose weight are successful in the long term. In recent studies, it has been shown that those who want to lose weight and keep it off must sustain the changes in behavior required to prevent subsequent weight regain.
So if we want to lose weight and keep it from coming right back, we need to make sure the changes we make are ones that we can sustain. That means not only picking achievable goals but staying focused after meeting them. Avoiding sugar is a lifestyle change we can make permanently.
Many found that when they removed sugars from their diets, the first place they noticed fat loss was in the belly. Eating high-sugar food leads to the development of fat around the midsection and abdomen, which is known as visceral fat. When we remove sugar from our diets, our bodies are able to reverse this. Avoiding sugar can remove the unwanted fat around our midsections, and by extension, relieve pressure from our internal organs as well.
No-Sugar Action Plan
Simply avoiding sugar can lead to improvements in your body and life including reduced inflammation, improved skin and sleep, weight loss, lasting energy, improved heart health, and the possible reversal of diabetes symptoms.
Recent studies have suggested that removing sugar from your diet can cause the loss of at least 5 lbs in a two-week period, while some reported losing an average of 8-10 lbs in those first two weeks. Some of those who maintained the no-sugar lifestyle saw a loss of 35 lbs during an 8-week period. Though weight loss is individual, the overall findings have been encouraging, so take conscious steps to get sugar consumption down as much as possible.
A good way to do this is to increase your lean protein intake, eat more fiber-rich fruits and vegetables and say no to sugary drinks such as soda, coffee with added syrups, energy drinks, and fruit juices. Make sure you are also getting 7 to 9 hours of solid, quality sleep each night! Do these things, and you will start to feel more energized, and say goodbye to unwanted weight!