The Sugar Smart Diet: Stop Cravings and Lose Weight While Still Enjoying the Sweets You Love by Anne Alexander, Julia VanTine Read Free Book Online Page B
Authors: Anne Alexander, Julia VanTine
offers everything you need to make that peace: knowledge, practical ways to apply that knowledge to everyday life, and—above all—choices.
Days 1–5: The Sugar Step-Down. During this time, you’ll assess your current intake of sugar and refined grains, and you will gradually eliminate them. In just 72 hours, you begin to transform your physiological and emotional connection and reduce sugar overload’s harmful effects.
Days 6–11: The Tough Love Turnaround.
Tough
, because this phase removes all sugar—even from fruit—from your diet.
Love
, in that you will love the results: Our test panelists lost an average of 4 pounds by Day 11. You also won’t be eating any processed grain products, refined or whole grain. It’s an adjustment, I know, but I’ve given you strategies that temper sugar withdrawal and replace the reward of a sugar rush with healthier routes to pleasure. The delicious, sugar-balancing meals we’ve provided will help, too.
Days 12–18: Fruit Feast! Fruit is back in healthy amounts. You’ll be amazed at how satisfying it will taste now that you’ve begun to reset yoursugar thermostat. Low-sugar whole grain bread products return, too—one serving per day.
Days 19–25: A Spoonful of (Natural) Sugar. To help make whole, nutritious foods even more enjoyable, this phase reintroduces honey and maple syrup. We chose these sweeteners because they have some nutritional value, they are straight from nature, and they are sweeter than cane sugar, so you don’t need to use as much of them. You’re allowed 1 teaspoon a day. Whole grain pasta and bread are also included; you can continue to have them once a day.
Days 26–32: Hello, Sugar! You’ll be consuming approximately 6 teaspoons of added sugar in this phase, which is the amount you should eat on most days for good health. We have some delicious treats in store for you that contain no more than 3 teaspoons of added sugar. You can still have fruit and a meal that includes honey or syrup. And you can have processed whole grain products—regular or whole wheat—once a day.
All Month Long: The Sugar Smart Workout. The more muscle you have, the better equipped your body is to process sugar and carbs. Exercise also helps boost mood and control stress (a contributor to a sugar belly). And, oh yeah, it burns calories and fat. If you’re already exercising, good for you! You can stick with what you’re doing. But I encourage you to give the Sugar Smart Workout a try. It has a number of features that will help you get that sugar belly off fast.
That’s 32 days to sugar freedom, with bennies right away. So prepare to enjoy one of nature’s greatest treats on your own terms, in ways that enhance your health and well-being without skimping on pleasure. Sugar freedom, here you come!
GAYLE HENDRICKS
8.6
POUNDS LOST
AGE:
57
ALL-OVER INCHES LOST:
9.75
SUGAR SMART WISDOM
“You’ll be less likely to snack or overeat if you always put your food on a plate or in a bowl. Since I hate washing dishes, the thought of dirtying another one stops me in my tracks.”
WHEN SHE STARTED THE SUGAR SMART DIET , Gayle was averaging 36 teaspoons of sugar a day. “The last time I cut out sugar, I went bonkers!” she says. “On the day after my sugar fast ended, I couldn’t get enough of the stuff. If it had sugar in it, I ate it!” This time, Gayle’s experience was very different.
At first, Gayle was worried. “I looked at the meals and thought: This is going to be very, very tough. I wasn’t expecting a structured meal plan, and I wasn’t crazy about a lot of the recipes.” During Phase 1 of the plan, she felt tired and cranky.
The build-your-own meal alternative was what turned Gayle around. “Once I realized I could combine my own lean proteins, good carbs, vegetables, and healthy fats, it got easier. I could choose what was fresh at the farmers’ market and take responsibility for my choices and the outcome.” Still, the recipes taught her
Days 1–5: The Sugar Step-Down. During this time, you’ll assess your current intake of sugar and refined grains, and you will gradually eliminate them. In just 72 hours, you begin to transform your physiological and emotional connection and reduce sugar overload’s harmful effects.
Days 6–11: The Tough Love Turnaround.
Tough
, because this phase removes all sugar—even from fruit—from your diet.
Love
, in that you will love the results: Our test panelists lost an average of 4 pounds by Day 11. You also won’t be eating any processed grain products, refined or whole grain. It’s an adjustment, I know, but I’ve given you strategies that temper sugar withdrawal and replace the reward of a sugar rush with healthier routes to pleasure. The delicious, sugar-balancing meals we’ve provided will help, too.
Days 12–18: Fruit Feast! Fruit is back in healthy amounts. You’ll be amazed at how satisfying it will taste now that you’ve begun to reset yoursugar thermostat. Low-sugar whole grain bread products return, too—one serving per day.
Days 19–25: A Spoonful of (Natural) Sugar. To help make whole, nutritious foods even more enjoyable, this phase reintroduces honey and maple syrup. We chose these sweeteners because they have some nutritional value, they are straight from nature, and they are sweeter than cane sugar, so you don’t need to use as much of them. You’re allowed 1 teaspoon a day. Whole grain pasta and bread are also included; you can continue to have them once a day.
Days 26–32: Hello, Sugar! You’ll be consuming approximately 6 teaspoons of added sugar in this phase, which is the amount you should eat on most days for good health. We have some delicious treats in store for you that contain no more than 3 teaspoons of added sugar. You can still have fruit and a meal that includes honey or syrup. And you can have processed whole grain products—regular or whole wheat—once a day.
All Month Long: The Sugar Smart Workout. The more muscle you have, the better equipped your body is to process sugar and carbs. Exercise also helps boost mood and control stress (a contributor to a sugar belly). And, oh yeah, it burns calories and fat. If you’re already exercising, good for you! You can stick with what you’re doing. But I encourage you to give the Sugar Smart Workout a try. It has a number of features that will help you get that sugar belly off fast.
That’s 32 days to sugar freedom, with bennies right away. So prepare to enjoy one of nature’s greatest treats on your own terms, in ways that enhance your health and well-being without skimping on pleasure. Sugar freedom, here you come!
GAYLE HENDRICKS
8.6
POUNDS LOST
AGE:
57
ALL-OVER INCHES LOST:
9.75
SUGAR SMART WISDOM
“You’ll be less likely to snack or overeat if you always put your food on a plate or in a bowl. Since I hate washing dishes, the thought of dirtying another one stops me in my tracks.”
WHEN SHE STARTED THE SUGAR SMART DIET , Gayle was averaging 36 teaspoons of sugar a day. “The last time I cut out sugar, I went bonkers!” she says. “On the day after my sugar fast ended, I couldn’t get enough of the stuff. If it had sugar in it, I ate it!” This time, Gayle’s experience was very different.
At first, Gayle was worried. “I looked at the meals and thought: This is going to be very, very tough. I wasn’t expecting a structured meal plan, and I wasn’t crazy about a lot of the recipes.” During Phase 1 of the plan, she felt tired and cranky.
The build-your-own meal alternative was what turned Gayle around. “Once I realized I could combine my own lean proteins, good carbs, vegetables, and healthy fats, it got easier. I could choose what was fresh at the farmers’ market and take responsibility for my choices and the outcome.” Still, the recipes taught her
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