8 Alarming Signs You’re Eating Too Much Sugar!

8 Alarming Signs You’re Eating Too Much Sugar!

All health experts will agree that carbohydrates, especially refined ones, are some of the most harmful ingredients for the human body. Unfortunately, sugars are so present in our daily diet, that’s it’s virtually impossible to avoid them, even if we tried. In the long-term, sugar creates addiction, which apart from children, affects adults as well.
According to Dr. Robert H. Lustig, M.D. and Professor of Pediatrics in the Division of Endocrinology at the University of California, San Franciasco (UCSF), sugar consumption is the cause behind the majority of chronic illnesses prevalent today. Lustig is also the renowned author of “Sugar: The Bitter Truth”, but also a pioneer in decoding sugar metabolism. The doctor claims that the human body can safely metabolize a minimum of six teaspoons of sugar per day. But, statistical data reveal that on average, Americans consume over three times that amount, meaning that this excess sugar becomes metabolized into body fat. This is the root cause of most chronic metabolic diseases of today.

Some of the harmful effects of excessive sugar consumption include:

Excessive sugar intake overworks and damages your liver. Health experts say that the damage is similar to that of alcohol because all the carbohydrates you consume end in the only organ that has the transporter for it .

Excessive sugar intake leads to weight gain and affects your insulin and leptin function. It also “tricks” your metabolism by turning off your body’s appetite-control system. In other words it fails to stimulate insulin, which in turn fails to suppress ghrelin, or “the hunger hormone,” which then fails to stimulate leptin or “the satiety hormone.” This results in overeating and eventually in insulin

Sugar affects proper metabolic function as excessive sugar intake triggers a group of symptoms known as metabolic syndrome. This leads to weight gain, abdominal obesity, decreased HDL and increased LDL, elevated blood sugar, elevated triglycerides, and high blood pressure.

Excessive sugar intake also increases uric acid levels, which increases your risk of heart and kidney disease. What’s more, uric acid levels are used as a marker for fructose toxicity. According to a recent study, the normal range of uric acid is between 3 to 5.5 milligrams per deciliter. If you have higher uric acid levels, you’re at a risk of fructose toxicity.

These are warning signs that you’re eating too much sugar:

1# You’ve been putting on some weight.

This is no surprise as high sugar intake points to a calorie surplus. Unfortunately, sugar has no protein or fiber, meaning it doesn’t satiate your cravings – it only makes you eat more. Sugar also triggers insulin secretion, and insulin plays an important part in weight gain. To be more specific, when you eat sugar, your pancreas produces insulin, which transports sugar to your organs to be used for energy. So, when you stuff yourself with sugar, your body secretes more insulin. This excessive sugar intake leads to insulin resistance over time. And, according to health experts, insulin resistance means that your body can’t respond to normal insulin levels properly, therefore it can’t metabolize sugar properly. So, the initial weight gain from sugar calorie surplus turns into disruption of your normal insulin response – that’s actually the relation between insulin resistance and obesity. The most serious outcome is diabetes as this condition occurs when the pancreas is overworked for too long.

2# You constantly crave sugary things.

According to Brooke Alpert, M.S., R.D., and author of The Sugar Detox: Lose Weight, Feel Great and Look Years Younger, the more sugar you consume, the more you crave it. In other words, high sugar intake becomes a vicious and addictive circle. Sugar addiction is compared to the one produced from drugs as sugar also gives you a high followed by a crash, just like an actual drug.

3# You’re way moodier than usual.

The blood sugar crash that occurs when sugar is metabolized in your body triggers mood swings. Low energy levels also contribute to moodiness.

4# You feel sluggish throughout the day.

Sugar consumption first causes a spike of insulin and good mood, but once sugar is metabolized, it causes an inevitable crash. According to Brooke Alpert, energy is most stable when blood sugar is stable, which means eating too much sugar, affects your blood glucose levels, which leads to highs and lows of energy. Just for the record, energy is also obtained from protein and fiber, both vital nutrients for balanced energy levels.

5# You’ve been getting more cavities.

Mouth bacteria thrive on food remains that get stuck between teeth. This results in acid secretion, which than leads to tooth decay. Although the human saliva keeps a healthy balance of bacteria on its own, eating sugar can impact the pH and affect your oral ecosystem.

6# Your skin won’t stop breaking out.

According to Rebecca Kazin, M.D. of the Washington Institute of Dermatologic Laser Surgery and the Johns Hopkins Department of Dermatology, people react to insulin spikes from sugar intake, which triggers a hormonal cascade resulting in acne or rosacea breakout.

If you happen to have sensitive skin, keeping sugar intake under control is really recommended. If you don’t, “you may be treating skin for other issues without getting to the bottom of what’s really going on.”

7# Nothing tastes as sweet as it used to.

Among other things, eating too much sugar affects your taste. In other words, high sugar intake increases your sugar tolerance, so you find yourself eating more and more sugar to satisfy your sweet tooth.

This means that it takes lots of sugar to feel like something is really sweet. To lower your tolerance and be satisfied with low sugar levels, you need to start cutting down on sugar, which make be hard at first.

8# Your brain tends to get foggy, especially after a meal.

According to health experts, brain-fogginess is a common indicator of low blood sugar levels. When you overload your system with sugar, your blood glucose levels rise and fall sharply rather than gradually. Brooke Alpert claims that cognitive issues and impairment are seriously affected by poor blood sugar control.

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No Sugar Diet

Say YES to no-sugar diet!

Are you planning to start a no sugar diet, but you’re not sure if it’s possible?

Although a sugar-free diet is not as simple as it may sound, it is indeed achievable. Let me start with its definition and that would be: A no-sugar diet means doing away with everything that has sugar.

Learn about the inseparable relationship of sugar and weight.

A Sugar-free Diet

Having a no sugar diet success needs a commitment on your part. Here some of the guidelines you should follow to have a sugar free diet:

  • Eat lots of healthy fats
  • Add protein to your diet
  • Read the ingredient labels as this will help you know if the food you are consuming contains sugars.
  • Consume more fiber
  • Eat low-carb no sugar foods
  • Take control of your cravings
  • Get adequate sleep
  • Do not leave your stomach empty
  • Stick to your diet

No Sugar Diet

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Diets that Contain Little to No Sugar

There are several foods that you can take in that are sugar-free. Here are a few of them:

  • Apple. Fruits have fructose, a naturally present source of sugar, but apples are very rich in fiber. Apple is remarkably beneficial when it comes to aiding digestion due to its content extremely rich in antioxidants and dietary fiber. These properties also may help alleviate the risk of developing cancer, hypertension, diabetes, and heart disease. As cliché goes, “An apple a day keeps the doctor away.”
  • Avocado. It does not have calories because of the fat content but it is not a source added sugar. Avocado is a green, pear-shaped fruit often called an “alligator pear.” Its content is filled with healthy fats, fiber, and various important nutrients that are natural and very useful for diet plans.
  • Tossed salad. Fresh veggies do not contain sugar in their natural state. Best to include this in your diet plan and serve it for dinner.
  • Grilled salmon. Eating grilled salmon provides you with protein and heart-healthy fats known as the omega-3 fatty acids. This also is indeed rich in B vitamins, potassium, selenium, and antioxidant astaxanthin.
  • Water. Substitute soda and sweetened drinks with water. Studies show that drinking water raises metabolism and enhances fat burning rate. Best to drink a glass of water every before meal so you may not feel too much hunger and thus eating less. Drinking more than 8 glasses a day is recommended and best for plus-sized.

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Sticking to Your Diet

Sticking to your diet plan may not be very easy since almost all of us are used to sugary foods, but let us make it simple using these tips:

  • Start slowly
  • Include foods you love in your diet
  • Do not walk around hungry
  • Do not overeat
  • Drink plenty of water
  • Carry your food to the party

As you can see, a sugar-free diet is possible. Having these pieces of information about the health effects of sugar can help to achieve a no-sugar diet. However, there is one thing neither reads nor a writer can teach you– DISCIPLINE.

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Sugar and Weight|Solutions at Your Fingertips

Sugar and Weight

Sugar and weight has an inseparable relationship as sugar has a massive impact on weight. In fact, according to research, among its competitors in weight contribution and obesity, sugar is preeminent.

People who take in lots of sugar have been known to get fat. One can lose weight once he/she cuts down on sugar and undoubtedly, can put on extra weight if he/she increases his/her intake. Having this said in a very simple statement, we then can conclude that the less sugar you consume, the more likely you are to lose weight.

Let us spell out the their in a manner that all of us can comprehend.

Sugar is in almost all of every food that we eat- from the tasty bread for breakfast to the milk we drink before bed. Foods and drinks that we regularly consume contain a simple sugar called fructose. Fructose, when consumed too much, increases one’s hunger and desire for food more than glucose, the main type of sugar found in starchy foods such as bread, cereals, rice, and etc.

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Moreover, excessive fructose consumption causes resistance to an essential hormone called leptin that takes responsibility in regulating hunger and informing the body to cease from eating. That is, sugary types of foods especially beverages do not restrain hunger, making it very easy to rapidly consume liquid calories which is high in number. This, in turn, leads to weight gain.

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Below are some more informative proofs that they are somewhat inseparable:

Effects of Sugar on Weight

Sugar has been termed as deadly or sweet poison. According to researchers, sugar is to be blamed for the increase of obesity patients and in drastic number of deaths due to diabetes across the world. While studies show that it is a food that provides instant energy, due to indistinct food content and/or being naive nowadays, sugar can be bad for your health. Too much sugar affects metabolism, and this can result in different diseases. Therefore, it has been associated with weight gain. Check out below.

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Sugar and Weight

Sugar Promotes Weight Gain and/or Makes it Harder to Lose Weight

The reason for the weight gain is that sugar tends to tell the body to store more fat. Therefore, the more sugar one takes in, the more likely he/she is to put on weight. Sugar encourages cravings and thus, resulting to eating more and more. Consumption of too much sugar triggers various reactions in the body that consequently turn into weight gain which makes it difficult to lose pounds. If you burn fewer calories and consume more, you will put on weight. Hence, if you are considering shedding some, you should cut down on sugar.

Reducing Sugar in Your Diet Promotes Weight Loss

Eliminating or reducing it in your diet can promote weight loss because you will eat less food. This is because you do not have unnecessary your cravings hence promoting weight loss. Sugary foods are high in calories which may result in extra weight.

To synthesize, intake of excess sugar can cause weight gain. Worse, several diseases like diabetes, which is the world’s leading killer disease has been linked to it. Consider taking in low-sugar foods.

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