Surplus weight is not only a result of carbohydrates and fats intake, but also sugar.
If you consume sugar from time to time your body is not at risk, however, a lot of people tend to consume big amounts of sugar without knowing since sugar is added to store bought juices and foods such as sodas, cereals, salad dressings, yogurts, candies, etc. Some fruits contain simple carbohydrates sugars, such as honey, pure fruit juice, raisins, mangos, bananas, etc. If one experiences sugar overdose, the symptoms may include hyperactivity, frequent fatigue, yeast infections, headaches, depression, colds, sinus problems, sleepiness, mental disorientation, etc. Moreover, sugar overdose can lead to more serious problems such risk from diabetes, heart disease, cancer, especially breast cancer.
The relation between sugar and weight gain
If we consume a lot of sugar, the body uses the needed amount for energy boost, while the rest is being stored as fat. It is important to know the difference between added and natural sugar. Added sugar goes to the intestines and the body reacts to it as an intestinal bacterium and increases the blood sugar levels which ultimately results in fat in the waist, hips, and thighs area.
As impossible as it sounds, putting an end to sugar consumption is doable. If you decide to give up sugar, you will experience withdrawal symptoms such as sadness, headaches, fatigue, cravings, etc. The cravings usually happen after a meal and your body sends signals to the brain informing it that it is hungry again. This is when we reach for something sweet. Do not give up sugary foods all of a sudden, but moderately, one sugar product at a time. In the first few days, you will feel strong cravings, but after a period these feelings will disappear.
- Breakfast: 1 cup of oats with berries/almonds/seeds/3 eggs (scrambled or boiled)
- Morning snack: 1 bowl of nuts
- Lunch: chicken breast with cooked butternut squash, beets, carrots, parsnips, turnips, beans, and almonds.
- Dinner: broiled fish, bowl of green beans, or salmon and friend broccoli and mushrooms.
- Breakfast: cup of steel cut oats with berries, seeds or almonds with spinach
- Morning snack: bowl of nuts
- Lunch: grilled zucchini, red and yellow peppers, lemon, vinegar and thyme dressing/ a shredded green and red cabbage salad with shredded carrots, olive oil, lemon, salt dressing, and chopped parsley as garnish.
- Dinner: steamed green vegetables, vegetable casserole and bean soup/ baked cod with stir-fried bok choy and roasted Brussels sprouts and turnips.
- Breakfast: one cup of steel cut oats with berries, seeds, or almonds/ 3 scrambled eggs with shrimp and fried kale, radish, and walnut salad.
- Morning snack: 1 bowl of nuts
- Lunch: roasted chicken thighs with rosemary, sage and lemon/ oven roasted chicken with onion, thyme, and black olives.
- Dinner: mushrooms with garlic broth, onion, celery, thyme, carrots and bay leaves/penne pasta with brown rice, with a sauce from mushrooms, basil, and tomato
Alternatives for sugary drinks:
- Detox water: choose one fruit from these: grapefruits, blueberries, strawberries, oranges and chop it, add fresh rosemary or mint and mix it with a jar of water. Drink it every day.
- Tea: unsweetened herbal or green tea, 3 times per day
- Coffee: no more than 1 cup of sugarless black coffee per day
This diet plan will help you calm down the sugar cravings, so the only things you need are decisiveness and persistence to put an end to sugar addiction.