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The alarming signs that you are eating too much sugar

The alarming signs that you are eating too much sugar


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In his latest book The Sugar Impact Diet: The decrease of 7 Sugars will make you lose up to 4.5 kg in just 2 weeks, he gives a detailed description of each type of sugar we eat and its effects on our body and clarifies the Popular belief about all-natural sugars, meaning that they are not as safe as many health conscious people would like to believe. Agave, natural fruit juice, raw cane sugar, and any number of other natural sugars will also have a detrimental effect on your health.

"Sugar is public enemy number one really," she says. “That is why I have chosen to focus on her. I don't think the added sugar is really the problem; I think it's what's in a lot of our food that we don't recognize [like sugar].

Whether it's drinking apple juice (which is worse for you than a can of soda), or having a yogurt sweetened with fruit juice concentrate, or whether you're thinking that fruits are sugar-free, all of these they are creating problems.

I wanted to create a structured program that can help others break free of those sugar cravings, drop the weight for good, and then let it go back and [make a meal] challenge… in order to connect the dots between what happens. when they drink one of those great fruit smoothies that are supposed to be so healthy. "

To put an end to the sugar cravings your body needs to burn fat as its primary fuel, JJ goes on to say that no matter what form you eat sugar in, it's all the same for your body. "Food is information," she says, and eating a muffin, a sugary fruit yogurt, or a smoothie sends the same information - SUGAR!

It will be difficult at first, but once the constant need to fix a sugar is eliminated, you will find an extra feeling of energy and focus. But first you need to teach your body to burn fat as its primary form of fuel, rather than sugar.

It can be very difficult for many, but that is why JJ's book is so helpful in this process. Specifically, the gradual process of getting out of burning sugar, to burn fat as your body's primary fuel, in order to maximize your chances of success.

"There has to be a transition period, where you go from being a sugar burner to getting your body to be able to start burning fat again," he explains.

“You have to know where the starting point is, which is what I call a sneaky inventory of sugar, of things that you would never think of (like sun-dried tomatoes and seafood sauce) that we are just using like crazy without realizing how much sugar we are adding to our food. "


The impact of sugar: a new way of looking at Sugar

If you want to do the sugar cleanse you first have to measure yourself and your waist to hip ratio to find your starting point. Then you have to make a list of all the hidden dangers in your diet, all the sugars you eat without even realizing it.

How can you do it? It's really simple, just start reading the labels of everything you eat and this will re-signify everything. You have no idea how many foods contain sugars and this includes the jar of pickles in your refrigerator, condiments, sauces and marinades. JJ's book gives a detailed list of all the hidden sugars hiding places in your diet and gives a whole new perspective on sugars with its impact scales.

“You look at the grams of fructose, the glycemic load, the density of nutrients and fiber. Bad are fructose and glycemic load; good are the density of nutrients and fiber, "he explains.

“Depending on where the food falls, it can be low, medium, or high impact sugar content. The reason this was so important to me is that I kept looking at the diet programs out there, and they either focus on fructose ... the glycemic index or the glycemic load.

That can be very confusing as it makes things like agave sweetener look great. This makes the milk look really good ... People go and say, "Let's take the ones with fructose because fructose is low on the glycemic index."

The main difference between fructose and glucose is that fructose does not trigger an insulin response, which means that insulin, leptin, or ghrelin are not activated. Your body doesn't even realize that you ate something, which only serves the liver, where if it can't be converted to glycogen, it turns into fat.

So how can you tell if you have a high sugar impact? The most common signs are gas and bloating. You may also have joint pain, headaches, fatigue, an inability to lose weight, or resistance to weight loss and sugar cravings. By ranking yourself on these and other symptoms, while monitoring your waist, hips, and weight, you will get a clearer picture of how sugar impacts your body, and your progress in terms of body reconversion. your body to burn fat instead of sugar as its primary fuel.

The three cycles of the Sugar Impact Diet

In the early cycles your body is beginning to adapt to the new changes, gradually switching from high sugar impact foods to medium impact foods and this cycle lasts one to two weeks. For example, if you normally eat basic pasta you can start eating quinoa pasta.

JJ reports timing between meals and not eating every two hours, but making a longer gap between meals so that insulin spikes are not felt. At the end of this period you will measure the impact of sugar again to see how far it has come.

If you've done everything right, your symptoms should be less severe and you can move on to cycle two. This cycle will really begin to reset your taste buds and regain your sugar sensitivity. And you will be able to begin to feel how sweet the food is.

“What I'm doing is getting rid of all the fructose. We're getting five grams or less [per day], just as low as possible, since you don't want your body to be good at processing fructose. One thing we do know is that the more you eat fructose, the better we are at handling fructose, which means the faster it goes to your liver, the quicker you start making fat, and the more fat you make.

If someone is used to eating fruit, those who eat more fruit, and eat more fruit, can still handle it. If you never eat fruit, and you ate a lot of fruit, it will be bloated, it will be fizzy, and it will feel awful. I take the fruit entirely, except for things like lemons, limes, avocado, tomato, and olives. And we've taken all the low impact sugar foods. But you are still eating a great thing. You're eating wild salmon, grass-fed meat, kale, avocado, nuts and seeds, some quinoa, legumes, and lentils. "

The shift from burning sugars to burning fat comes in a matter of weeks for most people. However, if your insulin / leptin resistance is very high, it may take longer but you can get there. “The reason it can go by so fast is number one, you have to do that initial one week period.

In the last third of the cycle, you will have the real challenge - reintroducing some medium and even large sugar impact foods. Do you think you will succumb to the challenge? Don't worry, by the third cycle you will find out how you are going to be overwhelmed by sweetness and a bloated feeling and even sick from high impact sugar content foods. Consequently, if you don't want to feel sick and bloated then the sweet food craze will lessen and you will no longer be tempted. It's funny but the bitter taste, (grown vegetables and other foods) have the power to reduce sweet cravings significantly.

This has a double benefit, as fermented vegetables also promote intestinal health. "It's a sweet tooth strategy," says JJ. “One of the things I do in these books is I try to keep it simple, give people the simple strategies. But I always think, how am I healing his intestines with this? How am I improving your intestinal flora? How are we reducing inflammation? "

Healthy snack alternatives

If you ever feel hungry, you can't go wrong with nut snacks, which are the perfect snack to satisfy your itch. The ideal daily combo would be a large salad for lunch and dried fruit, specifically walnuts, and the occasional pecan whenever you feel hungry. These nuts are perfect because they are high in good fat, but low in protein, eliminating the possibility of eating an entire day's protein value in a handful of nuts (it can happen if you eat almonds).

JJ cautions about trigger foods and to keep in mind that everything should be in moderation. Snacks with a handful every now and then doesn't mean you are allowed to eat a whole jar of them.

“If you like something, don't bring it home. It doesn't matter if it is healthy or not. But I think that if you put it in little bags, it is a perfect way to carry it. I also like it because most people are not at home all day, “Put one in your car. In your bag. Put one in your office, to have them spread out in case you ever get in trouble. "

Another healthy snack that is much harder to overdo is dehydrated kale chips. I am in the process of planting six dozen kale plants on my property to create a surplus for this very reason. That way I can have kale chips all year long. Roasted Brussels sprouts are another alternative that really can't cause you to "overdose."

Last but not least the maintenance phase

Today it is almost impossible to find someone who is not burning sugar as a primary fuel. If you want to test yourself, just write down how often you feel hungry during the day. If it's every two hours, it's because you're burning sugar. You crave food because sugar burns fast, and your hunger is an indication that your body wants to be refueled. Once you are on burning fat as your main fuel, you can easily go five to six hours or more without feeling hungry, as fat is a much slower fuel. Sugar cravings are also virtually eliminated once you are burning fat instead of sugar.

There is no doubt that almost everyone who is reading this can benefit from the program that JJ has created. But the real question is how do you continue once you have finished the reign of sugar in your body? Do you need to keep eating like this for the rest of your life? How to keep your body in this shape?

"The maintenance phase is different from the weight loss phase," explains JJ. “It's like courtship and marriage. Totally different right? During the weight maintenance phase it's all about setting new goals and doing different fitness activities. The biggest thing I want to do is connect the dots between what they are eating and how they feel. It's losing that sweet tooth they had and regaining their sensitivity to sugar that they actually say, "Oh wow, this is really how sweet a blueberry is."

[In the maintenance phase] you have to mix your exercise; you have to mix your food… Food is information. You want your food to tell your body to burn fat not sugar, maintain constant energy, great focus, and reduce inflammation. It is the same with exercise. Exercise can be therapeutic or destructive. I don't do resistance training at all. I don't believe in resistance training. I did a lot of resistance training [when I was younger, still] I've always been a bit overweight. I was never lean. "

JJ recommends high intensity interval-type exercises during resistance training, and for good reason. Resistance training is actually among the least effective forms of exercise when it comes to weight loss, and research has shown that the benefits of high intensity exercise are not necessarily related to calories burned. Rather, it creates beneficial metabolic changes that promote muscle growth and health while increasing fat burning.

These metabolic changes, which include increasing human growth hormone (HGH), do not occur when you are doing resistance training, such as long-distance running.

She is also a great advocate of exercising in a fasted state, as this actually helps repair, restore, and rejuvenate muscle tissues. A conflicting approach requires filling up on carbohydrates and protein before and after exercise, to increase performance and build muscle. So which one should follow? It may be worth taking JJ's advice, and experimenting to determine what works best for you, depending on your fitness and weight loss goals:

“I kind of played with both of them. Because if you eat a little before you exercise, you can usually work harder. If you're doing resistance training, a lot of times you're better off having some [food] before. If you are doing blast training, ideally this is what you can do: On blast training days, do it first thing in the morning. It doesn't take much anyway. It is 15 minutes maximum. Ideally, do that a couple of mornings a week, two or three mornings a week. You do your resistance training twice a week, have some food before; have something really good afterwards, and that's it. "

More information

Most of you have probably tried cutting calories without any significant weight loss. But have you eliminated gluten, pasteurized dairy, and processed fructose from your diet? If the answer is no, then it is not your problem. You are still eating the wrong food even though your calorie count is lowered. As we have said before, food is information and what you need to start seeing as such. You want your body to start burning fat and not sugars and that's when you start to feel better and lose weight. You need to cut down on fructose-filled foods that tell your body to:

• Store sugar as fat

• Eat more

Health tips


Video: 10 Alarming Signs Your Blood Sugar Is Too High (June 2022).


Comments:

  1. Wahchinksapa

    I have thought and removed the message

  2. Gavan

    Your notes helped me a lot.

  3. Nikogal

    I fully share her point of view. In this nothing in there and I think this is a very good idea. Fully agree with her.



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