Contents:
- Medical Video: Everything You Need to Know About the Keto Diet
- What is the maximum limit of sugar consumption per day?
- A sugar-free diet does not mean stopping eating sugar, it must only be very limited
- Guide to undergoing a 30 day sugar free diet
- May venting cravings, but there are conditions
Medical Video: Everything You Need to Know About the Keto Diet
Consumption of excess sugar can not only trigger obesity, but also increase cholesterol and blood pressure, to the risk of cancer, diabetes, and heart disease. In fact, Dr. Joel Fuhrman, author of The End of Dieting, quoted from Daily Burn stressed that consuming too much sugar should be considered as dangerous as smoking. To combat these terrible risks as early as possible, you can begin to commit to a sugar-free diet. Check out this article to find out how.
What is the maximum limit of sugar consumption per day?
The limit of daily sugar consumption on paper suggested by the Ministry of Health of the Republic of Indonesia per person is 50 grams, equivalent to 5-9 teaspoons per day. If measured using numbers, this might have seen "sweetness".But in reality, the average intake can be many times more than that.
The amount of sugar in Indonesia reaches 15 teaspoons per day - maybe even more. Americans in general can eat so much sugary food, whatever its shape, which is equivalent to 22 teaspoons of sugar. This number is three times more than what is recommended by the American Heart Association.
A sugar-free diet does not mean stopping eating sugar, it must only be very limited
In general, a sugar free diet does not necessarily negate sugar intake altogether. However, sugar is still needed by the body to supply energy. This diet pattern is more to limit your daily sugar intake to a minimum.
The sugar referred to here is the intake of additional sugar from dessert, sweet drinks, processed foods and light snacks, to artificial sugar instead of ordinary sugar. The intake of natural sugars, whether from fruits or vegetables is still taken into account - but the numbers are also monitored.
When undergoing a sugar-free diet, men should not consume more than 9 tsp of sugar per day, while women should limit their intake to not exceed 6 teaspoons per day.
Guide to undergoing a 30 day sugar free diet
The sugar-free diet that you live in disciplines might help you control your daily sugar intake, and even if it's not impossible this will eventually be part of a permanent healthy lifestyle. Here are the steps:
The first 3 days
Sometimes, the advice "limit enough" is not enough for most people. "How much is enough?" Moreover, this ambiguous guide is considered ineffective for people who are already addicted to sugar. For this reason, Brooke Alpert, a licensed dietitian from New York stresses that you go straight get rid of any sugary food from your diet for the first 3 days.
This includes not eating fruit, starchy vegetables (such as corn, sweet potatoes, cassava), milk and derivatives, wheat, and alcohol. Basically you only consume protein, vegetables, and healthy fats. For example, breakfast with three eggs, lunch 300 grams of chicken / fish / tofu with boiled vegetable salad, then dinner with a menu similar to lunch (300 grams of protein) with more filling vegetable choices, such as kale, broccoli, or spinach. Snacks for the whole day including 100 grams of beans, and drinking can only be the following three choices: water, fresh tea, and bitter black coffee.
Fourth to seventh day
After 3 days of success, you can add apples. Once you start free from excess sugar intake, even apples and onions will taste as sweet as lollipops.
Starting on the fourth to seventh day, you can add one apple or dairy product, like yogurt or cheese, every day. But the choice of dairy products must be high-fat (full-fat) and unsweetened (unsweetened). Fat, fiber, and protein slow down the absorption of sugar, so if you choose milk that is low in fat, your body absorbs sugar faster.
You can also add some high-sugar vegetables, such as carrots and peas, as well as high-fiber biscuits.
2nd week
During the second week, you can add one serving of berries that are rich in antioxidants and an extra portion of milk. You can also add back carbohydrate vegetables, such as corn, sweet potatoes, and orange squash.
This week, you may eat whole wheat foods (whole wheat) for dinner. For snacks, choose a fresh, low-sugar fruit salad without additional dressings or sweeteners. Fruit contains lots of fiber and antioxidants, which help you lose weight and feel full longer.
3rd week
For the third week, you can add grain such as barley, quinoa, and oatmeal, and even some other fruits including grapes and sweet oranges. If you want, it's okay to drink a glass of red wine and one ounce of pure dark chocolate every day for a week.
4th week
The last week the sugar free diet has the same principle as the maintenance stage. You should maintain a healthy diet that was built from the first day and continue to commit to continuing it.
During the fourth week, you can enjoy two servings of carbohydrates every day, such as rice and bread. You may snack on sandwiches this week. But also reply with high-fiber biscuits.
May venting cravings, but there are conditions
For the future after being successfully committed to undergoing a 30-day sugar-free diet, you can just vent cravings. But limit only a piece of cake or a scoop of ice cream if the desire to "eat sweet foods" is no longer blocked.
After spending weeks without the presence of additional sugar in your diet, the taste buds will rearrange the "system" so that you are no longer sensitive to the sweetness of added and artificial sugar, thus developing an appetite for healthier, more original sugar from fresh food . This is why occasionally indulging in sweet foods will not frustrate your efforts from zero.
After the 30th day of a sugar free diet, you can consume all kinds of fruits as usual.
