Sugar

Avoid sugar and all pseudonyms for sugar including artificial sweeteners and even so-called healthy alternatives such as stevia and agave. Ditch the sweetened and sugary drinks, too. No juice, alcohol, sweet coffees or other liquids full of sugar. If you have to ask, “Is this okay for me?” it isn’t!  After even only one to three days off sugar, your brain chemistry will change, ending the vicious cycle of addiction and cravings. Sugar is eight times more addictive than cocaine!

All Flour Products (Even Gluten-free)

From bagels, crackers and pasta to cookies, wraps and pizza dough, we are bombarded with poor quality sources of carbohydrates at every meal. Avoid these foods. They are absorbed into your bloodstream too quickly, causing blood sugar to rise and insulin to spike.  Remember that gluten-free alternatives might even cause as big a spike (or bigger!) in blood sugar than the wheat-based product.

Processed Junk “Food”

This includes all trans fats (avoid anything with hydrogenated oils) and poor quality fats, high fructose corn syrup, artificial sweeteners and flavorings, preservatives, dyes and anything you could not imagine growing in nature. All of this stuff literally confuses the body. Your weight regulation and metabolism malfunctions. MSG (monosodium glutamate), for example, found in most processed foods – often under other names such as hydrolyzed vegetable protein, yeast extract or gelatin – dramatically increases cravings and binge eating. 

All Gluten and Dairy

These are the two most common major inflammatory foods in our modern diet. Foods that trigger inflammation tend to promote obesity and diabetes. The scary part is that most people are unaware of their hidden sensitivity to gluten and dairy. Besides a scale that just won’t budge, other signs of a food sensitivity are: nasal congestion, indigestion, bloating, autoimmune diseases, rashes, drops in mood or energy, headaches, joint or muscle aches and some chronic diseases.

Curious to learn if you may have food sensitivity? Try eliminating gluten and dairy to see if those stubborn pounds start falling off your waist!

Higher Glycemic Index Carbohydrates

This includes all grains, starchy vegetables and fruit. You should do this only if you have advanced diabesity, have type 2 diabetes or are hitting a stubborn plateau with weight loss.

Five Steps to Get Started on the 6-Week Blood Sugar Solution

Interested in getting results faster or moving past a weight plateau?  

Here’s a great way to get a jumpstart on losing those stubborn pounds and healing from diabesity. For six weeks, avoid carbohydrates with a higher glycemic index such as potatoes, grains and fruit (besides a small serving of berries daily) to give yourself a metabolic tune up. While these vegetables and fruits can be healthy and full of nutrition, they may cause a spike in blood sugar and an insulin surge too great for certain individuals.

By Mark Hyman, MD
Chairman, Institute for Functional Medicine
Founder and Medical Director, The UltraWellness Center
Author of The Blood Sugar Solution