The 14-Day No Sugar Diet(8)
C) Get off the couch. Move more every day. You don’t even have to use the word “exercise.” Find something active that’s fun and makes you want to get off those sofa cushions. It will become addictive.
In the previous pages, you’ve read about the dangers of chronic high blood sugar and how type 2 diabetes happens. So, now you know why these are our three key goals.
When you cut added sugars from your diet, you automatically lose body fat. When you carry less body fat, your body manages blood sugar better. When you move your muscles, your body makes more efficient use of the glucose, the sugar fuel from foods—and your blood sugar stays stable.
Now, that sounds logical, even simple. But you probably know from previous attempts to drop pounds and get back in shape that it can be easier said than done. I hear you. I’ve been there. But I know that a systematic approach that’s reasonable, and that doesn’t require big, uncomfortable changes and painful sacrifices, will yield results for you that last.
Let’s get into the nitty gritty of the No Sugar Diet plan that will help you lose weight and put you on the right track toward much improved health over the next 14 days.
14-Day No Sugar Diet at a Glance
Step 1
Determine Your Goal Weight
Calculate the number of pounds to lose to cut your diabetes risk in half. Research has determined that it’s as little as 5% to 7%. (Multiply your current weight by .07; see page 26 for details.) Make that your goal. You can do it! The next 4 steps will help to get you there.
Step 2
Eat Breakfast, Eat When You’re Hungry, Eat Simple
By changing your relationship with food using some simple strategies, you’ll keep your blood sugar stable and avoid cravings and binging. Don’t worry, you’ll still enjoy what you eat. Lose weight by following the No Sugar Diet Meal Plan, which emphasizes delicious proteins and healthy carbohydrates.
Step 3
Banish Those Sneaky Sugar Sources
Know your enemies and keep them out of your mouth. You won’t miss ’em. You’ll see.
Step 4
Carry a Bottle of Ice Water Everywhere
Staying well hydrated will help keep your blood sugar levels stable and temper cravings. Plus, you’ll lose weight automatically!
Step 5
Commit to Moving More Every Day
Make movement self-motivating by doing physical activities that put a smile on your face. Then do them every day for at least 30 minutes. And the exercise doesn’t have to be done all at once. Tally up 30 over the course of the day. Moving makes your muscles more sensitive to insulin so the hormone can clear glucose out of the blood and into muscle cells. Physical activity also reduces the dangerous abdominal fat that surrounds the organs, which is a top risk factor for diabetes.
Step 6
Go to Sleep Earlier
If you stay up late and wake up tired, you could be confusing the hormones that regulate appetite, triggering the release of the stress hormone cortisol and making it harder to lose weight. A wealth of research illustrates the health benefits of adequate sleep, including reducing risk of obesity and diabetes. You’ll learn how to get to bed earlier and enjoy a restful night’s sleep as we detail all of these steps later in this book.
14-Day No Sugar Diet Power Steps in Detail
* * *
Step 1
Determine Your Weight Loss Goal
Calculate the number of pounds to lose to cut your diabetes risk in half. Studies suggest that a drop in weight of as little as 5% can do it. But let’s be safe and shoot for 7%. Here’s how: Weigh yourself and multiply your body weight by .07 (7% weight loss).
EXAMPLE:
Your current weight is 200 pounds.
* * *
200
x .07
= 14 POUNDS TO LOSE
* * *
200 current weight
– 14 pounds to lose
= 186 POUNDS, YOUR GOAL WEIGHT
* * *
If you want something bad enough, you’re going to get it. But you have to know exactly what you want. Now you do. Weigh yourself once a week, same day, same time for measurable feedback. Don’t get discouraged by the scale. Stay commited to your weight loss goal. With every pound you lose toward your 7% goal you improve your chances of avoiding diabetes. Have faith in the plan and your ability. You’ll get there.
Step 2
Eat Breakfast, Eat When You’re Hungry, Eat Simply
Step 2 is the most powerful no-B.S. formula for losing weight and preventing diabetes. Practice these principles for the next 14 days and you’ll be well on your way to mastering healthy eating habits for life. Let’s break it down so you can see how it works.
Eat Breakfast
You’ve heard this advice before, but it really is effective and efficient for weight loss. Here’s evidence: Researchers from Saint Louis University found that people who ate eggs for breakfast consumed 330 fewer calories throughout the day than those who ate a bagel. Eggs are one of the few foods that are a complete protein, containing all nine essential amino acids that your body can’t make itself. Protein releases the hormone leptin that suppresses appetite.
Scientists reporting in the American Journal of Epidemiology found that people who skipped breakfast were 4.5 times more likely to be obese than those who didn’t miss the morning meal. Why? People who postpone eating until late morning or lunchtime often satisfy their ravenous hunger with sugars and processed carbohydrates. Try to get in the habit of having a breakfast that features protein (like eggs) and fiber (whole fruit and whole-wheat toast) and you’ll avoid the blood-sugar dip that leads you to pastries and pizza.