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No Sugar Diet A Complete No Sugar Diet Book, 7 Day Sugar Detox for Beginners, Recipes PDF

56 Pages·2021·4.57 MB·English
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No Sugar Diet: A Complete No Sugar Diet Book, 7 Day Sugar Detox for Beginners, Recipes & How to Quit Sugar Cravings Peggy Annear Table of Contents Our Sugar Addiction How to Read Food Labels Foods to Eat on 7 Day Sugar Detox Foods to Avoid on 7 Day Sugar Detox Low Sugar Vegetables Sugar Smart Tips How to Quit Sugar & Beat Cravings The Low Sugar Myth Sugar and Carb Count in Everyday Foods Detox Side Effects 7 Day Sugar Detox Meal Plan Day 1 Hard Boiled Eggs Detox Smoothie Mexican Quinoa Salad Crumbed Cashew Chicken Celery & Peanut Butter Day 2 Scrambled Egg Protein Breakfast Roasted Brussels Sprouts Beef Stew Natural Nut Mix Day 3 Green Breakfast Smoothie Brown Rice Tofu Salad Tomato and Basil Slow Cooker Ham & Beans Avocado Dip Day 4 Nutty Granola Raw Carrot Soup Grilled Snapper Oven Baked Kale Chips Day 5 Broccoli Frittata Pork Patties Apple Cider Coleslaw Cauliflower Soup Steak & Broccoli Hummus Day 6 Omelet Roll Chicken Salad Tuna Fish Cakes Pumpkin & Eggplant Wedges Curry Roasted Cashews Day 7 Spinach Super Smoothie Egg & Bacon Ramekins Grilled Salmon Asparagus Rocket Salad Lemongrass Beef Skewers Stir Fry Kale Free Meal Planner & Shopping List Good Reads Copyright Our Sugar Addiction The American Heart Association advises women limit added sugars to 25 grams (about 6 teaspoons) a day and men to 37.5 grams (about 9 teaspoons) a day. Research also shows that people in Western countries are eating on average about 35 teaspoons of sugar a day! This is because it’s hidden in almost all the foods we buy from the supermarket, not straight out of the sugar bowl! We need to take a sensible approach to sugars in our diet. People opt for a no sugar diet for a variety of reasons; to lose weight, manage diabetes, lower cholesterol and blood pressure or to get more energy. By eating more natural foods high in nutrition, it will be possible to cut the cravings and feel satisfied. When you learn to remove harmful high sugar, high carb foods from your diet, and also substitute natural sugar foods in moderation your body will love you for it! Removing sugar from your diet is the quickest way to lose fat and increase your energy levels. Out of balance blood sugar levels can cause depression which encourages the body to store sugar as fat instead of using it for energy. The sugar detox plan aims to remove sugars and simple carbohydrates from your diet. Your skin and mental focus will benefit too! We will be detoxifying or cleansing important organs of the body such as the liver, kidneys and colon of accumulated wastes and toxins. The cravings for sugar will start subsiding after about 4 - 7 days in most people, but the longer you stay off sugar, the easier it gets. The detox will correct or stabilize your sugar levels, then you can add some fruits and healthy wholegrain breads back into your diet. It's not possible to see added sugars in teaspoons on packaging during manufacturing, but the Nutrition Facts label on a food can help us to identify added sugars. Look for common sweeteners such as sugar, corn syrup, dextrose and honey. Many of us have become trapped in the modern food cycle of eating sugary foods without a second though. We can feel depressed and don't know how to get off the "sugar ride". The good news is that quitting sugar and detoxifying the body is easy. The physical dependence on sugar can be eliminated in only five to seven days by avoiding sugar and sugary foods altogether. The bad news is that during these five to seven days sugar cravings can be very intense. You will learn tips how to quit sugar and beat the cravings. Once you have knowledge how to identify unhealthy sugary foods you can easily plan your journey on a sugar-free lifestyle. You will also discover what to expect during the sugar detox phase. Diet After Detox Artificial sweeteners aren't really a healthy long term solution to removing sugar either because you want to re train your taste buds. Also, using large amounts of artificial sweeteners may lead to adverse health side effects. You will start finding that artificial sweeteners taste horrible and way too sweet! Stevia and Agave seem to be popular natural plant based sweeteners around right now, however Agave is very high in fructose. It is surely better to be eating small amounts of natural honey and maple syrup in moderation for example (after detox) rather than eating loads of unhealthy "sugar free" supermarket foods that are laden with artificial sweeteners. Some common sense has to come into play. Moderation is key, however you won't be craving sugar like you did before detox, so you will only want limited sweetness. Don't forget too that many recipes can be adapted by reducing sugar and substituting sugar for prunes, honey, maple syrup or dates for example. If you have the time, it is better to cook your own foods so you know what goes into each recipe! Your homemade recipes will be free of all those added sugars, chemical additives and preservatives! Check Nutritional Information on food labels for Total Carbohydrates as well as Sugars. Carbohydrates are the body’s main source of energy. Carbohydrates fall generally into two categories: sugars and starches. Sugar is a simple carbohydrate, and starches, which are complex carbohydrates, break down into blood sugar also known as glucose. Consuming too many carbohydrates can quickly spike blood sugar levels which may cause problems over time. Monitoring and maintaining carbohydrate intake is key to blood sugar control. Foods high in sugary carbohydrates include sugary beverages, desserts, dried fruits, sweets, candy, honey and high sugar fruits. Foods high in starchy carbohydrates include starchy vegetables, flour based foods including cereals, peas and beans to a lesser extent, and whole grains such as white rice, barley, oats and quinoa. As these foods have high nutritional value as a positive, limit them and eat in moderation. Cut out or strictly limit amounts of brown rice and quinoa during the strict detox phase. Eat as many green vegetables as you desire. How to Read Food Labels Locate the "Nutritional Information" on the food packaging. Look for "Total Carbohydrates" and "Sugars" as both these will be indicated there. (Incidentally, Trans fats are the unhealthy fats) Remember Fructose and Corn Syrup are some of the worst offenders! Your goal is to aim for foods lower that 5g if possible. Analyze the sugar per 100g because per serving varies from product to product. The goal for diabetics, whether or not they use insulin, is to keep their blood sugar as steady as possible and to maximize their intake of nutritious carbs and minimize consumption of less nutritious foods. A starting place for diabetics is to have roughly 45 to 60g of carbs per meal and 15 to 30g for snacks. Consult your doctor. Read more here about counting carbs. What is an Acceptable Amount of Sugar? High – over 22g of total sugars per 100g Low – 5g of total sugars or less per 100g *If the amount of sugars per 100g is between these figures, then levels of sugar match accordingly. *The sugar amount in the nutrition label is the total amount of sugars in the food. It includes added sugars and sugars from ingredients such as fruits and milk. Eggs incidentally have around 1g of sugar per 100g (depending if they are cooked) so these are wonderful nutritional packs straight from nature! Check the Total Carbohydrates Carbs are the complex part of sugar so they need to be watched as well. For example quinoa may have only 0.9g of sugar per 100g, but has 64g of total carbs! It is also however high in fibre, so this is where a balanced diet full of a variety of natural foods in your best option for health and weight loss. Moderation is the key when eating high carb or high sugar foods. In saying that, all "junk" foods need to be removed altogether as they have virtually no nutritional value whatsoever! What is an Acceptable Amount of Carbohydrates? As a guide, if you eat about 2,000 calories a day, you should consume about 250g of complex carbohydrates per day. That's about 1/8th. Another example is an average slice of bread. It = approx. 15 grams or 1 serving of carbohydrate. Although white and wheat bread have a very similar carbohydrate content depending on the brands and labels of course, whole-wheat bread is often best. It usually has more than twice the amount of fiber as white bread, meaning you digest it more slowly, hence your blood sugar will rise more gradually after eating it. Go here to get sugar and carb count for breads. Here is an example of a food label that doesn't display sugar per 100g. Always analyze the sugars and total carbs PLUS observe if it's only per Serving Size. Let's look at the following "health bar" packet. It is high in sugars at 25g and that's not even per 100g but per serving size which is 1 bar! Not healthy, but a way to make it appear that there is less sugar. Also note 33g of total carbohydrates. Learn more here about food nutrition. Foods to Eat on 7 Day Sugar Detox What Foods Can I Eat? This means cutting out all sugary foods during the 7 day sugar detox phase. You could cook meat and serve with a salad or vegetables every day. However if you want to mix things up a little, here are some general guidelines of foods to eat in plentiful amounts. Remember, we are lowering and stabilizing blood sugar levels. Read Nutritional Facts on labels as shown previously. Eat: Beef, Lamb, Pork, Chicken, Turkey and Seafood Low Sugar Vegetables (broccoli, cauliflower, spinach & kale are excellent) Salad Greens Avocado Tomato in limited amounts Onions Lemons & Limes Brown Rice in limited amounts (low GI, high fibre and more nutrients than white) Quinoa in limited amounts (low GI stand in for potato) Lentils Beverages - Water, Black Herbal Tea or Black Coffee (unsweetened) Unsweetened Coconut Water in limited amounts if need a sweetener Olive & Coconut Oil Apple cider vinegar (helps body pH balance, detox & weight loss) Plain nuts, Pumpkin seeds and sunflower seeds Goji berries

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