Monday, December 2, 2019

Guide to a 30-day Sugar-Fee Diet


Consumption of excess sugar can not only trigger obesity, but also increase cholesterol and blood pressure, to the risk of cancer, diabetes, and heart disease. 

In fact, Dr. Joel Fuhrman, author of The End of Dieting, reported by Daily Burn stressed that consuming too much sugar should be considered as dangerous as smoking. 

To combat these horrific risks as early as possible, you can start to commit to a sugar-free diet. Check out this article to find out how.

What is the maximum limit for sugar consumption per day?


The daily limit of sugar consumption on paper recommended by the Ministry of Health of the Republic of Indonesia per person is 50 grams, or the equivalent of 5-9 teaspoons per day. 

If measured using numbers, this might already look "sweetness". But in reality, the average intake can be many times more than that.


The amount of Indonesian sugar intake actually reaches 15 teaspoons per day - maybe even more. Americans in general can consume so many sugary foods, whatever their form, which is equivalent to 22 teaspoons of sugar. This number is three times more than what the American Heart Association recommends.

A sugar free diet does not mean stopping eating sugar, it just has to be very limited
In general, a sugar-free diet does not necessarily eliminate sugar intake altogether. However, sugar is still needed by the body to supply energy.

This dietary pattern is more to limit your daily sugar intake to a minimum.

Sugar is meant here is the intake of added sugar from desserts, sugary drinks, processed foods and light snacks, to artificial sugar instead of regular sugar. The intake of natural sugars, whether from fruits or vegetables, is still taken into account - but is also monitored in quantity.

When on a sugar-free diet, men should not consume more than 9 teaspoons of added sugar per day, while women should limit their intake to not exceed 6 teaspoons a day.

Guide on a 30-day sugar-free diet



A sugar-free diet that you live on might help you control your daily sugar intake, and it's not even possible that this will eventually become part of a healthy, permanent lifestyle. Here are the steps:

First 3 days

Sometimes, "limiting to enough" advice is not seen as clear enough for most people. "To taste, how much?" Moreover, this ambiguous guide is considered ineffective for people who are already addicted to sugar.

For this reason, Brooke Alpert, a licensed dietitian from New York, emphasizes that you just get rid of any sugary foods from your diet for the first 3 days.

This includes not eating fruits, starchy vegetables (such as corn, sweet potatoes, cassava), milk and its derivatives, wheat, or alcohol. Basically you only consume protein, vegetables, and healthy fats. For example, a three-egg breakfast, a 300-gram lunch of chicken / fish / tofu with boiled vegetable salad, then a dinner with a lunch-like menu (300 grams of protein) with a choice of more filling vegetables, such as kale, broccoli, or spinach. Snacks for the whole day include 100 grams of beans, and drink only the following three choices: plain water, fresh tea, and bitter black coffee.

Days four through seven

After 3 days of success, you may add apples. Once you begin to be free of excess sugar intake, even apples and onions will taste as sweet as lollipops.

Starting on the fourth to seventh day, you can add an apple or milk product, such as yogurt or cheese, every day. But the choice of dairy products must be high-fat (full-fat) and unsweetened (unsweetened).

Fat, fiber, and protein slow down sugar absorption, so if you choose low-fat milk, your body absorbs sugar faster.

You can also add some vegetables that contain high sugar, such as carrots and peas, as well as high-fiber biscuits.

Week 2

During the second week, you can add one serving of berries that are rich in antioxidants and an extra one serving of milk. You can also add back carbohydrate vegetables, such as corn, sweet potatoes, and orange pumpkin.

This week, you may eat whole wheat for dinner. For snacks, choose low-sugar fresh fruit salad without the addition of dressings or other sweeteners. Fruits contain lots of fiber and antioxidants, which help you lose weight and feel full longer.

week 3

For the third week, you can add grains such as barley, quinoa and oatmeal, and even some more fruit including grapes and sweet oranges. If you want, it's OK to drink a glass of red wine and one ounce of pure dark chocolate every day for this week.

Week 4
The last week the sugar free diet is the same principle as the maintenance stage. You should maintain a healthy diet that has been built from day one and continue to be committed to continuing it.

During the fourth week, you can enjoy two servings of carbohydrates every day, for example rice and bread. You can have sandwiches this week. But also reply with high-fiber biscuits.

Doing cravings may, but there are conditions

For the future after successfully committing to undergo 30 days of sugar-free diet, you may just vent cravings. But limit only one piece of cake or one ice cream scoop if the desire to "eat sweet food" is no longer unstoppable.

After going through weeks without the presence of added sugar in your diet, the taste buds will rearrange their "system" so that you are no longer sensitive to the sweetness of added and artificial sugars, thus developing an appetite for sugar that is healthier than fresh food.

This is why occasionally pampering yourself for sweets will not frustrate your efforts from zero.

After day 30 of a sugar free diet, you can consume all kinds of fruits as usual.

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Created by: dulandulin

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