Quit sugar, eat more fat, and become slimmer and healthier.
Having a ‘low carbohydrate, healthy fat’ diet assists weight loss and improves all-round health. It banishes sugar addiction, slashes blood sugar levels and high blood pressure. It minimizes the risk of insulin resistance and greatly reduces the chances of getting type 2 diabetes and obesity.
More and more health experts, doctors and academics are quitting sugar and reducing carbohydrate intake as studies highlight the negative impact on health of elevated blood sugar levels.
Being sugar-free is now a part of ‘clean eating’. Unfortunately, without continuous motivation and the daily exposure to unhealthy sugar-containing products in practically all food outlets, it is hard to contemplate living without sugar and seriously cutting back on the amount of carbohydrates consumed.
With all the junk food and addictive sweet things exposed to you when out shopping, it is ever so easy to succumb to temptation. Indeed, once you begin a low carbohydrate, healthy fat diet and sense its benefits, it will be too early to drop your guard.
Relaxing control too soon can easily let sugar and refined carbohydrates creep back into your diet before your metabolism has settled. Then you risk undoing all the good work already done.
But at least you now know that this diet is a sensible starting point. When your weight or cravings have stabilized, you can think about building on this diet plan for the long-term.
After a few weeks without addictive sugar, your body should begin informing you what it needs to remain healthy. These will be signals that are no longer masked by sugar cravings and unexplainable hunger.
When you get these signals you can actually increase carbohydrate intake with slightly more starchy vegetables until you find the cut-off point which suits you. You can also treat yourself to chocolate that contains a minimum of 70 per cent cocoa.
You can also treat yourself to a glass of red wine each day because of the compound called resveratrol it contains. Resveratrol is believed to have antioxidant properties, protecting the body against cancer and heart disease.
Be very careful not to succumb to sugar temptations later on, especially if you had high sugar addiction in the past. Former sugar addicts only need a brief taste of a sweet thing to begin binge eating on sweet things again. But if that happens, thankfully there is a way out.
You simply cut out all sugars from your diet for the following two days, and avoid dense vegetables in order to get blood sugar levels back down. Drink plenty of water and herbal teas.
A puzzling thing about fruits and vegetables that many dieters find difficult to understand is the amount of natural sugar in them. Five, six, seven or more portions of fruit and vegetables every day are recommended by health experts. But which ones actually contain the most sugars?
All fruits and vegetables contain sugar in varying amounts. There are low and high carbohydrate ones. The trick is to differentiate between them.
All have lots of nutrients and dietary fibre. All are good for you and are much, much healthier than any processed food will ever be. When choosing between an apple, celery, a bowl of spinach, or a handful of berries, the key factor is the availability of sugars.
Leafy green vegetables and salads are at the bottom end of the of low sugar scale. They pack a nutritional punch, have lots of fibre, but very little sugar. So these are the vegetables to aim for.
Starchy vegetables such as peas and carrots have a greater impact on the body’s blood sugar level and insulin response. They are still healthy foods, but when you go sugar-free you must watch out for them.
However, the sugar impact of even butternut squash or sweet potatoes is insignificant compared to that of plain white potatoes, which the body metabolizes very quickly.
It is the same with fruit. Berries are packed with minerals and vitamins, but are low in sugar and tend to be fibrous. Because the body takes time to break down the fibre, any sugar is slowly released. Now you know why fruit juices cause elevated blood sugar levels and consequently insulin spikes.
Arguably, the most healthiest fruit is probably the humble tomato because of the huge amount of the carotenoid lycopene it contains. This compound is beneficially linked with treating many illnesses.
Grapes are packed with sugar and must therefore be avoided, even though red grapes contain resveratrol.