Title : The alarming signs that are eating too much sugar
link : The alarming signs that are eating too much sugar
The alarming signs that are eating too much sugar
Today, much of the food they eat regularly is full of sugar, which are hidden in most processed foods.
However, all doctors and experts suggest that you should consume only moderate amounts sugar because it has a detrimental effect on health.
Therefore, physical trainer and nutritionist JJ Virgin wrote a book whose aim is to inform you about all foods that are hidden sugar content. Moreover, it also gives advice on how to improve your health, for the removal thereof.
His book, Impact Diet Sugar: Sugars fall 7 to lose up to 10 pounds in just 2 weeks speaks of the confusion regarding sugar. Namely, many people who take care of their health practitioners believe that eating all-natural sugar can not be harmful, but they are wrong, such as sugar cane raw, natural fruit sugar and agave in actually they destroy health.
"Sugar is really Manhattan Melodrama is why I have chosen to focus on it I do not think the added sugar is really the problem;.. I think it's what's on many of our foods that do not recognize [as sugar].
If it is to have apple juice (which is worse for you than a can of soda), or have a yogurt sweetened with concentrated fruit juice, or whether you are thinking that fruits are free for all, these are all creating problems.
wanted to create a structured program that could help others free of those sugar cravings, dropping weight forever, and then let them go back and [to food] challenge ... in order to connect the dots between what happens when they drink one of those great fruit smoothies It is supposed to be so healthy. "
The author claims that sugar is the same as the body, regardless if consumed through fruits, cake, or a smoothie. She says:
Therefore, as soon as a combat person the need for consumption constant sugar, experience instantly increased levels "Food is information." energy and a mind clear. However, in order to do so, we must retrain the system of the body to burn fat as a primary form of fuel instead of sugar.
JJ's book also reveals the gradual process of burning sugar to burning fat as a primary fuel, in order to optimize the effects. She explains:.
"There has to be a transition period where you go from burner sugar to get your body to be able to start burning fat again You have to slow down where the starting point is, that is what I call a sneaky sugar inventory of things you never think (such as sun-dried tomatoes and marinara sauce) we're only using like crazy without realizing the amount of sugar that is in adding reality in our food. "
In order to initiate this process, it would be useful to measure the ratio between waist and hip as well as body weight, in order to know the starting point, and use it to estimate the results over time.
The, you should do some research in order to detect any hidden sugars in the foods they eat. This includes reading food labels, even if you do not expect that contain sugar, for example, sauces, marinades, condiments, pickles, and the like.
The author lists numerous foods that include hidden sugar, and has even invented an impact Scales Sugar, which opens a whole new perspective on the way we see sugar.
JJ explained as follows.
"is seen in grams of fructose, glycemic load, nutrient density and fiber Malo are the fructose and glycemic load; good are the nutrient density and fiber Depending on where food falls, or it may be low, medium, or high impact sugar content
The reason this was so important for me is to keep looking at programs out there, and either focus on fructose ... glycemic index or glycemic load.
this it can be very confusing because it makes things like agave sweetener look great. This makes milk look great ... people go, 'We have to have fructose because fructose is low on the glycemic index. "
the difference between fructose and glucose is fructose does not trigger all insulin response. Because of that, it does not trigger insulin, leptin, ghrelin or, so do not tell your body that ate nothing. Instead, it just goes to the liver. If there is no space for glycogen ... begins to become fat.
look at that and go, 'Okay, the food is information. What fructose you say? "It says, 'Hey, make you fat, but tells us that ate Stay hungry.." What a nightmare "
High amounts of sugar in the diet leads to various symptoms, and! most common include: bloating, gas, since the bad bacteria, fungi, and feeding yeast sugar and sugar cravings, fatigue, headaches, weight loss resistance, joint pain, and the inability to lose weight.
If you suffer from these symptoms, and if you track body weight, hip and waist, surely see the effect of sugar in the body. If retrain the body burn fat instead of sugar, which undoubtedly improve your health, treatment of these symptoms, and shape your body.
warning signs you are eating too much sugar:
- fatigue and lack of energy
- anxiety or depression
- frequent colds and flu
- skin problems (including dark circles under the eyes)
- weight problems
- dental problems
- Diabetes
- heart problems and high blood pressure
- sugar / carbohydrate cravings
three cycles of impact diet sugar
the sugar diet impact it is divided into three cycles. The first cycle lasts two weeks, in which the user must replace foods high impact sugar foods with sugar medium impact.
For example, if you normally eat pasta, you will need to start eating quinoa pasta. Moreover, she advises that make a schedule of meals, and increase the time between meals, in order to prevent insulin spikes.
After 2 weeks of this period taper down, you should estimate their results by making an impact test sugar. If you have followed the right diet, your symptoms should be reduced.
In this case, you can go to the next cycle, which will restore their ability to taste the real sweetness of food.
"What I'm doing is I'm going to get rid of all the fructose. We are receiving up to five grams or less [per day], just as low as possible, not because you want your body to be good fructose processing.
One thing we know is that the more fructose you eat, the better you get fructose management, which means that faster is to your liver , the fastest start making fat and more fat is made.
If someone is used to eating fruit, eating more fruits, eat more fruit, and they can handle. If you never eat any fruit, and ate a lot of fruit, which would be swollen, you would be gaseous, and that would be horrible.
Volume fruit completely, except for things like lemons, limes, avocados, tomatoes and olives. and we've come to all foods low impact sugar content. But still you are eating a big deal. You're eating wild salmon, grass-fed meat, kale, avocado, nuts and seeds, some quinoa, beans and lentils. "
In the second cycle of the program, most people are able to switch from burning sugar to burning fat as a primary fuel. However, in the case of leptin resistance, or insulin resistance, this change will require more time.
"the reason why that can happen fast is the number one, you have to do that initial period of [conic] week," he says. "Every time you look at a program, you want to jump to right in the most intense part, but you can not because you're going to fail. "
the third cycle of the program includes another challenge. You will begin to reintroduce certain foods impact of sugar on medium and high. in this point, some people feel overwhelmed by the sweetness, or even bloated and sick from the food rich in sugar.
Accordingly, the psychological grip of sweet foods will be reduced, and you do not want to return to feel sick when you have experienced a better condition.
sweet cravings can also be reduced by consuming acidic foods. Namely, fermented vegetables also support the bowel health, so duplicate provide benefits. JJ says:
".. It's a sweet tooth strategy One of the things I do in these books is I try to keep it simple and give people simple strategies But I'm always thinking," How do I'm healing your gut with this? How I'm improving its intestinal flora? How are we reducing inflammation? "
On the other hand, there are also alternatives healthy snacks that can satisfy your need for sweet. Nuts are one of the best options, especially macadamia nuts, pecans or because 2 criteria:
- are proteins low, so they will not eat the entire daily dose of protein in some handfuls
- they are extremely high in fat, fat good. oleic acid, similar to olive oil.
However, keep in mind that everything should be consumed in moderate amounts, however, and must be careful of food triggers, since it should not keep them at home if you can not resist eating the whole jar, because despite healthy fats, nuts are also high in calories.
"if you know something is the trigger, do not bring it to the house. No matter whether it is healthy or not. But I think if you put them in small bags serving, which is a perfect way to go with it.
I also like that because most people are not home all day, so I say, 'Put one in your car. Put it in your bag. Put it in your office that has spread if he ever gets into trouble. "
On the other hand, chips dehydrated kale and Brussels sprouts roasted are another alternative healthy snack, and are more difficult to overstate.
The maintenance phase
Today, most people actually burn sugar as the primary fuel. If you want to check for yourself, you should consider how often you feel hungry.
namely, if you feel hungry in a few hours, sugar burn. since sugar is burned fast, often you fancy food, because the body needs fuel.
If you switch to fat as a primary fuel, no hunger appear for 5-6 hours after the meal, since fat is a much slower-burning fuel. as soon as the body starts to burn fat instead of sugar, no longer experience sugar cravings.
Surely he wonders how long a person has to follow this regimen after a successful program. JJ provides explanation for the maintenance phase, as follows:
"The maintenance phase is different from the phase of weight loss is like dating and marriage totally different beasts, right Durante..? the maintenance phase of weight loss is setting new goals and make different fitness activities. the biggest thing I want someone to do is connect the dots between what they eat and how they feel.
is losing that sweet tooth they had and regain their sensitivity sugar so they actually say, 'Oh, wow, that's so sweet that a blueberry is actually. in the maintenance phase there to mix their exercise. to mix their food ...
food is the information you want your food to tell your body to burn fat sugar, maintain constant energy , great focus, and reduce inflammation. It's the same with exercise. Exercise can be therapeutic or destructive.
I do resistance training at all. I do not believe in resistance training. I much resistance training [when I was younger, yet] I've always been a little overweight. I was never lean. "
According to JJ, you should choose rather high intensity exercises such interval of more than resistance training, such as resistance training does not provide meaningful results when it comes of weight loss, while the high-intensity exercise is not necessarily linked to burning calories, but focuses on the beneficial metabolic changes.
namely, leading to fat burning, and supports muscle growth and overall health.
These metabolic changes increase human growth hormone (HGH), which is not the case with resistance training. He also advises exercise in a fasting state, because it restores, repairs and rejuvenates muscle tissue
She suggests that you must experience in order to find the solution that works for your body, regarding your weight loss preferences and physical condition.
"I like playing with them. Because if you eat a little before you exercise usually you can work harder. If you are doing resistance training, a lot of times you better have a little [food] before.
If you're training the explosion, ideally this is what you can do: on training days of the explosion, do it first thing in the morning. Not much is needed anyway.
It is 15 minutes maximum. The ideal is to make 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 aferuards and you're set. "
Additional tips:
If you have been trying to lose weight and still processed as fructose, gluten foods are consumed, or pasteurized dairy products, why you are not losing weight is actually insufficient caloric restriction.
namely, it is still consuming bad foods, but in small quantities. If you consider food as the information you will learn how foods affect body functions, and send signals regarding the way the body stores fat.
This, the difference is made by the food they eat, and you will win big benefits if you train the body to burn fat instead of sugar. to do so, reduce the intake of foods with fructose laden with explosives that instruct the body to eat more and store the sugar consumed as fat.
Namely, fructose does not stimulate leptin, insulin, or ghrelin to the same degree that the glucose, so that no information on the quantity body high calories ingested.
This means that you can actually train the body to burn fat instead of sugar, and this will stop sugar cravings and lead to great improvements in health.
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