We are well aware that sugar is not a friend to our health. Sweet stuff has been connected to obesity, heart disease, type 2 diabetes, and other chronic diseases. Sugar is not found only in candy and soda, but it’s also hidden in some of your favorite products like wheat bread and pasta sauce. You can live healthier and lose the unwanted pounds if you cut back on sugar.
That is why Brian Flatt developed an easy-to-follow, 14-days plan called The 2 Week Diet. This plan is designed to even for the sugar addicts to cut down the added sugar intake and keep track with their weight-loss goals. It will also help you sleep better, look younger, and feel more energized.
Rosanne Andrews tried this diet and changed her life forever. When he started the journey he was at 371.8 pounds and went down to 336.1 pounds in only 7 weeks. What is more, this book had also a great positive effect on her lifestyle.
COOK AT HOME
Rosanne explains that cooking meals at home help you control the ingredients and reduce the calorie intake. You can make sure that your meal doesn’t have extra sugars added, unlike the restaurant’s meal that often hides sugar is sides and sauces.
AVOID SWEETENED DRINKS
Change your sugar-filled beverages with water, milk and unsweetened tea. Noble says that this is one of the biggest changes when cutting down on sugar since just a can of Coke has more sugar than the recommended daily intake. Soda has been lined also with diabetes type 2, heart disease, and obesity. Prepare yourself a fruit-infused water and you won’t even miss your soda.
EAT MORE FIBER
Rosanne says that her focus is on eating 40 grams of fiber a day because fiber makes you fill full for a longer time and also help you lower the effect of added sugars on your overall blood sugar. This will prevent blood sugar spikes and weight gain.
BELIEVE IN YOURSELF
Andrew’s says that it’s crucial to believe in yourself and be sure that you can achieve your goals. Be aware that it will take some time, but it also took your time to get to the starting point. The principles of this book are easy and inexpensive to follow and will provide you with the basic rules that enable you to structure your life.
EAT A 2:1 RATIO OF FIBER TO SUGAR
Always go for food that has 2:1 ratio of fiber and added sugar. Keeping the added sugar at half the grams of fiber will prevent blood sugar spikes.
ADDED SUGAR HAS MANY DIFFERENT NAMES
Sugar is always listed on an ingredient label, but it also comes in a number of different forms- fructose, corn syrup, glucose, honey, dextrose, and others. Food companies often incorporate several types of sugar into their products. It’s important to read the labels and pay attention to all different types of sugar. Make sure you avoid the highly-processed forms like high fructose corn syrup.
READ CAREFULLY FULL NUTRITION INFORMATION
People often think that if they stay within the allowed daily calorie intake, they will lose the unwanted pounds. However, not all calories are created equal. Rosanne advises paying attention to the full nutrition label. Fiber, sugar, and the listed ingredients are more important than the overall calories. For example, 50 calories of broccoli are healthier for you than the 50 calories of Jolly Ranchers because of the nutrients, vitamins, and fiber.
FRUITS ARE BEST WHEN EATEN WHOLE
The best way to eat fruits is in their whole form. Juicing and dehydrating fruits deprive the valuable fiber and leave a higher concentration of sugar, which will spike your blood sugar and cause a weight gain.