不吃糖與碳水兩週,臉,眼睛心臟等9種變化！柏格醫生 Dr Berg

Summary

Giving up sugar for two weeks can lead to significant health benefits, as detailed in the transcript. Initially, one may notice facial and midsection fat loss as the body turns to fat reserves for fuel when sugar is removed. This dietary change can improve vision by reducing diabetic retinopathy risk, enhance kidney function by decreasing inflammation, and heal arteries by reducing vascular disease. Cognitive function and mood are also positively affected, leading to better memory, focus, and overall happiness. Reducing sugar intake can decrease the need for medication due to lowered inflammation and may improve sleep patterns by reducing nocturia. Energy levels stabilize as the body burns fat more efficiently, and cravings for sugar diminish. Overall, cutting out sugar can lead to weight loss, improved skin health, and a reduction in insulin resistance, which is at the core of many health issues including diabetes, heart disease, and stroke.

Takeaways

• 🍬 **Reduced Sugar Intake Leads to Weight Loss**: Cutting out sugar can result in noticeable fat loss, particularly in the midsection, as the body turns to fat reserves for fuel.
• 👀 **Improved Eye Health**: Less sugar consumption can reduce blurriness and improve vision, with a decreased risk of diabetic retinopathy.
• 🫅 **Enhanced Kidney Function**: The kidneys benefit from reduced sugar intake, lowering the risk of diabetic nephropathy and improving overall kidney health.
• 🩸 **Better Artery Health**: Less sugar means less inflammation and potential for arterial rusting, which can lead to improved cardiovascular health.
• 🧠 **Neuroprotection and Cognitive Enhancement**: Reducing sugar can help heal nerves, including those in the brain, leading to better memory, focus, and mood.
• 🌙 **Improved Sleep**: By cutting out sugar, you may reduce the frequency of nighttime urination, leading to better sleep quality.
• ⚡ **Steadier Energy Levels**: The body, when not relying on sugar, burns fat more efficiently, providing a more consistent energy source throughout the day.
• 🚫 **Reduced Cravings**: As the body adapts to using fat for fuel, hunger and sugar cravings diminish, especially when reducing carb intake to less than 50 grams per day.
• 💊 **Potential Reduction in Medication**: With less inflammation, the need for anti-inflammatory medications may decrease, improving overall health.
• 📉 **Lower Blood Pressure**: Reducing sugar can decrease arterial stiffness and, consequently, lower blood pressure, reducing the risk of hypertension.
• 🏃‍♂️ **Increased Insulin Sensitivity**: By cutting out sugar, you can improve insulin resistance, which is at the core of many health problems including diabetes.

Q & A

What is the initial noticeable change in one's face after completely giving up sugar for two weeks?

The shape of your face would change from being more roundish or puffy to a leaner appearance due to the body using up fat reserves, starting with the liver.

Why does cutting out sugar lead to fat loss in the midsection?

The liver releases fat when sugar is cut out, and the body, which normally burns sugar over fat, is forced to use fat as its primary fuel source, starting with the liver's fat reserves.

Which four main organs are positively affected by cutting out sugar?

The eyes, kidneys, arteries, and the brain/nerves are the four main organs that benefit from a sugar-free diet, improving in function and health.

How does a sugar-free diet affect a person's cognitive function and mood?

Reducing sugar intake can lead to improved cognitive function, including better memory, focus, and concentration. It also often results in an improved mood, making a person feel happier.

What is the relationship between diabetes and sugar intake?

Diabetes is a disease characterized by high levels of sugar in the blood. Reducing sugar intake can help manage and prevent diabetes, as it lowers blood sugar levels and reduces the strain on the body's insulin production.

Why might a person wake up less frequently during the night to urinate after cutting out sugar?

Sugar consumption can lead to increased urination, especially at night, as the kidneys filter out excess sugar. Cutting out sugar reduces this effect, leading to less frequent nighttime urination.

How does the body's energy levels change when it switches from burning sugar to burning fat?

The body has more stored calories in fat than in sugar. By cutting out sugar, the body burns fat, providing a steadier and more sustained source of energy, reducing hunger and energy level fluctuations.

What is the process to get rid of sugar cravings?

To eliminate sugar cravings, one must reduce carbohydrate intake to less than 50 grams per day for about three days, which includes fruits, honey, and hidden sugars in processed foods.

How much sugar does the average person in the U.S. consume daily?

The average person in the U.S. consumes about 13.5 teaspoons of added sugar daily, which equates to 54 grams of sugar. When considering all carbohydrates that turn into sugar, it amounts to approximately 275 grams or 68.75 teaspoons of sugar per day.

What are the benefits of losing weight by tapping into actual fat reserves?

Losing weight by tapping into fat reserves, rather than just water weight, leads to more sustainable weight loss and additional health benefits such as improved insulin resistance, better nutrient absorption, and a reduced risk for chronic diseases.

How does cutting out sugar improve insulin resistance?

By reducing sugar and carbohydrate intake, the body's demand for insulin decreases, improving insulin sensitivity. This can help the body absorb essential nutrients more effectively and reduce the risk of developing conditions like fatty liver, heart disease, stroke, and even cancer.

Outlines

00:00

😮 The Immediate Health Benefits of Cutting Out Sugar

Eliminating sugar from your diet can lead to noticeable physical changes, particularly in facial and abdominal fat reduction due to the liver processing fat instead of sugar. Major health improvements also occur in vital organs such as the eyes, kidneys, and arteries. Eyesight becomes clearer, kidney function enhances, and artery health improves as inflammation decreases. Brain health benefits significantly too, with boosts in cognitive functions such as memory, focus, and overall mood. Moreover, reducing sugar intake addresses the root causes of diabetes by lowering blood sugar levels, which is often overlooked in mainstream medical advice.

05:01

🔋 Enhanced Energy and Reduced Cravings by Switching to Fat Fuel

Switching your body's fuel source from sugar to fat can drastically increase energy levels and stabilize them throughout the day, eliminating the typical highs and lows associated with sugar consumption. This energy stability helps reduce cravings and hunger between meals as the body begins to consume its own fat reserves. The process of adapting to fat as the primary fuel source can significantly decrease daily sugar intake, which is often hidden in common foods and beverages, leading to improved mood, better fitting clothes, reduced inflammation, and potentially reduced dependency on medications.

10:01

🌊 Significant Weight Loss and Improved Metabolic Health

By cutting out sugar, one can experience significant initial weight loss primarily due to water loss associated with stored glucose. More importantly, this change allows the body to start burning actual fat reserves. The reduced carbohydrate intake also leads to lower inflammation and noticeable improvements in skin conditions such as acne and dermatitis. Moreover, eliminating sugar tackles insulin resistance, improving the body's metabolism and absorption of various nutrients which contribute to overall health improvements, including better muscle tone and reduced risk of chronic diseases like heart disease and diabetes.

15:03

👀 Starting Your Sugar-Free Journey: A Practical Guide

The final segment of the video encourages viewers to start their journey towards a sugar-free lifestyle by providing practical guidance and additional resources. The emphasis is on taking immediate action to experience the vast array of health benefits detailed in the video, ranging from physical changes to profound metabolic improvements.

Keywords

💡Sugar

Sugar is a sweet, soluble substance often used in the food and beverage industry. In the context of the video, it's portrayed as a substance to be minimized or eliminated for health benefits. The video discusses how giving up sugar can lead to weight loss, improved cognitive function, and better overall health.

💡Inflammation

Inflammation is the body's natural response to injury or infection. However, chronic inflammation, as mentioned in the video, can lead to various health issues. Reducing sugar intake can help decrease inflammation, improving conditions like acne, dermatitis, and even internal inflammation that affects arteries and the nervous system.

💡Diabetes

Diabetes is a chronic condition characterized by high levels of sugar in the blood due to insufficient insulin production or insulin resistance. The video emphasizes that reducing sugar intake can help manage and potentially prevent diabetes, as it directly impacts blood sugar levels.

💡Insulin Resistance

Insulin resistance is a condition where the body's cells do not respond properly to the hormone insulin, leading to a reduced ability to convert sugar from the blood into energy. The video explains that cutting out sugar can improve insulin resistance, which is at the core of many health problems including metabolic issues and diabetes.

💡Weight Loss

Weight loss is the reduction of total body mass, as mentioned in the context of the video, particularly focusing on shedding actual fat rather than just water weight. The video suggests that by eliminating sugar, the body is forced to burn fat for fuel, leading to sustainable and healthier weight loss.

💡Fat Fuel

The term 'fat fuel' refers to the body's use of stored fat as its primary source of energy. The video discusses how, when sugar is removed from the diet, the body turns to its fat reserves for energy, which can result in a more stable and enduring energy supply compared to sugar.

💡Cravings

Cravings are intense desires to eat a particular food, often related to addiction-like responses to certain substances like sugar. The video explains that by reducing sugar intake, one can decrease sugar cravings, leading to an improved ability to manage appetite and food intake.

💡Cognitive Function

Cognitive function refers to the mental processes by which individuals perceive, process information, and respond to their environment. The video suggests that reducing sugar can enhance cognitive functions such as memory, focus, and concentration, likely due to the reduced inflammation and stable energy levels from burning fat.

💡Peripheral Neuropathy

Peripheral neuropathy is a type of nerve damage that occurs in the extremities, often as a complication of diabetes. The video mentions that reducing sugar can help heal nerves, including those affected by peripheral neuropathy, leading to an improvement in related symptoms.

💡Sleep Improvement

Sleep improvement refers to achieving better quality or duration of sleep. The video relates this to reducing sugar intake, as high sugar levels can cause increased urination, disrupting sleep. By cutting out sugar, individuals may experience less need to urinate at night, leading to improved sleep continuity.

💡Skin Health

Skin health is a state of well-being of the skin, free from diseases or disorders. The video suggests that reducing sugar intake can improve skin health by decreasing inflammation and sugar-related damage, leading to improvements in acne and dermatitis, and a reduction in facial puffiness.

Highlights

Eliminating sugar results in noticeable facial and midsection fat reduction due to the body utilizing fat stores instead of sugar for energy.

Improvement in major organs like eyes and kidneys due to reduced sugar intake, which reduces inflammation and damage.

Enhancement in arterial health and cholesterol levels by cutting out sugar, which reduces inflammation and 'rusting' effects in arteries.

Cognitive functions such as memory, focus, and mood improve significantly with reduced sugar intake.

Discussion on the role of dietary sugar in diabetes, challenging conventional advice that focuses on saturated fat instead of sugar reduction.

Nighttime urination decreases as the body retains less water when sugar consumption is reduced.

Switching to fat as a primary energy source enhances overall energy levels and stabilizes energy fluctuations.

Reduced cravings and appetite suppression occur when sugar is cut from the diet and the body starts utilizing its own fat stores.

Highlighting the pervasive issue of added sugars in the diet, with an average American consuming significantly high amounts of sugar daily.

Inflammation, pain, and stiffness decrease throughout the body as sugar-induced inflammation subsides.

Significant weight loss, specifically fat loss, is achieved by cutting sugar, which also leads to a dramatic decrease in water weight.

Improved skin conditions such as acne and dermatitis due to overall reduction in inflammation from a low-sugar diet.

The role of insulin resistance in many health issues, explaining how reducing sugar intake can combat this condition and enhance nutrient absorption.

The potential for reversing peripheral neuropathy and other nerve damage by reducing sugar and improving nerve health.

Encouragement to start reducing sugar intake immediately to reap numerous health benefits, supported by a practical guide.

Transcripts

so what would actually happen if you

completely gave up sugar

for two weeks let's Dive Right In the

first thing you would notice is the

shape of your face would change it would

go from being more roundish or puffy to

a inner face like even with my face you

can see this before and after my face

actually was roundish and now it's not

so you'll see it in your face and you'll

definitely see it in your midsection so

the reason why you'll lose fat in the

midsection is because your liver is

releasing fat when you cut out sugar the

body is now forced to live off that fuel

because sugar in fat fuel are the only

two fuel sources in the body and given

the choice the body always will burn

sugar over fat when you cut that Sugar

out you're left only with the fat fuel

portion your body to use up the fat

reserves starting with your liver all

right the second thing that's going to

happen there's four main organs that are

going to be affected when you cut out

sugar more than other organs okay your

eyes are definitely going to prove

you'll have less blurriness you'll see

better you you see the eyes are very

sensitive to Sugar this is why diabetics

develop a condition called diabetic

retinopathy okay destruction of the

retina that's the main nerve in the back

of the eye so your eyes will improve the

kidneys will improve the kidney is

another organ that gets hammered with

too much sugar this is why you might end

up with sugar in the urine or protein

urine because the sugar is creating a

lot of inflammation and kind of rusting

out that pipes like your blood vessels

that go right through the kidney it

could be filtered and this is what is

called a diabetic nephropathy Neff

meaning nephron which is the little

filtering things in your kidney so

basically you have better kidney

function and then we have your arteries

if there's too much sugar they call that

diabetic artery disease or vascular

disease and so when you cut the sugar

out the inflammation in your arteries

all that rusting effect Violet excess

glucose will kind of start healing again

and because sugar not only converts the

fat but cholesterol too you'll see your

cholesterol values improve dramatically

then we get to the nerves in the brain

when you decrease sugar out of your diet

your nerves start healing up if you have

a diabetic condition called peripheral

neuropathy where the ends of your nerves

in the bottom of your feet are being

destroyed that will start going away but

also since there's a lot of nerves in

your brain your brain starts healing and

there's two main things in the brain

that will improve first the cognitive

function so your memory is better your

focus is better and your concentration

is much better you're going to find that

your mood is just completely changed

you're going to be much happier

mind-blowing to me and I'm trying to

understand this like diabetes for

example right what is diabetes that is a

disease of too much sugar in your blood

right the obvious approach would be to

eat less sugar if you're diabetic right

I mean if diabetes is too much sugar in

the blood

why not decrease the sugar in your blood

but maybe I'm missing something because

if you look this up medically you look

at what causes diabetes they're going to

say two things lifestyle and genetics

okay and with lifestyle they say it's uh

could be obesity it could be a lack of

exercise or and this is a good one

urbanization okay I guess moving to the

city will increase your risk when

becoming a diabetic but they're not

mentioning too much dietary sugar it's

just wild to me instead they say it's

eating too much saturated fat

but that data has been completely

debunked and I will put a video a couple

things down below you can check out if

you still have even a hint of thought

that it's a saturated fat it's not it's

the carbs and then when you dig a little

bit further regarding the poor diet they

actually tell you to maintain high

levels of grains in your diet now they

will say whole grains but even whole

grains are like 85 percent carbohydrates

maybe you can help me out I don't know

if it's just obvious to me or why other

people are not getting this but it's

just so simple you cut the sugar out if

you have diabetes all right the next

thing you're going to notice is you're

going to get up a lot less during the

night to pee okay why is that because

water follows sugar okay so if you're

eating sugar and it's going for your

blood and it's getting filtered through

the kidney you're going to find them

that's going to trigger more urination

especially at night and one simple

solution is just to start cutting out

the sugar and you will find you're going

to get up a lot less during the night I

mean when I was in practice I'd had

people get up 10 times a night with Pete

and all we did was cut the sugar out and

they slept through the entire night now

it does take a few weeks but to salvage

your sleep is so important all right the

next thing that's going to improve is

your energy well like I said before

there's two types of fuel you can run

your body on sugar and fat when you give

up the sugar your body is forced to burn

your fat well guess what your body has a

lot more calories from fat than sugar

I'm talking about stored sugar and

stored fat on average even a thin person

is carrying around about a hundred

thousand calories of fat compared to

like 1700 calories of stored sugar so if

we were to give you an analogy it would

be like having this huge car battery to

run on versus this little AAA battery if

you're going to run your entire body on

this little AAA Battery you're going to

be constantly hungry craving ups and

down with your energy but when you're

burning fat you no longer are

susceptible to the ups and downs of this

sugar and especially the ups and downs

of this energy fatigue cycle I mean

think about this between the meals right

your body should live on fat an average

person with the standard American diet

cannot even tap into the fat because

there's too much sugar in the

bloodstream so by dropping the sugar

converting your body over to Fat fuel

you are going to be running on fat

constantly between eating as well as

your fat when you eat and so that's

going to give you a tremendous amount of

steady state energy through the whole

day and your brain is going to feel a

lot better and this relates to the next

Point Cravings the reason why your

appetite goes away between meals is

because even though you're not eating

anything okay your body is eating its

own fat between the meals so if it's

eating between the meals it's being

satisfied and you're not going to be

hungry and the only way to achieve that

is by cutting down your sugar as well as

not eating so frequently like all those

snacks so how do you get rid of the

cravings for Sugar by not eating sugar

this process takes about three days and

it's not that hard anyone can do this

you just have to bite the bullet and

jump right in but you want to reduce

your carbs less than 50 grams per day

and that includes the fruits it includes

honey and a lot of the other hidden

sugars as other carbs approach like the

bread pasta cereal crackers biscuits

waffles things like that I mean an

average person at least in the U.S

consumes on average about 13.5 teaspoons

of added sugar every single day that

comes out to 54 grams of sugar for those

of you in Europe now that's added sugar

what about the sugar in the other carbs

like the bread pasta cereal crackers

biscuits waffles pancakes muffins

alcoholic beverages like wine and beer

and and sodas and then juices

Etc that comes out to about a half a

pound of actual sugar every single day

that's 275 grams of sugar that's

68.75 teaspoons of sugar

so this added sugar thing is just the

tip of the iceberg it's all these other

carbs that turn into sugar that is

making a huge problem for your body so

this is why when you make this change

and you start switching the fat burning

you start feeling so good I mean just

the improvements in your mood and

cognitive improvements is just going to

be amazing you're just going to feel

really good not to mention look a lot

better with your clothes fitting better

your face not so round and not craving

sugar that's going to be huge now when

you cut out sugar your inflammation pain

and stiffness is going to also improve

your arteries are going to be less stiff

which means your blood pressure is going

to come down tremendously so the need

for medication becomes a lot less and

since anti-inflammatory medications are

so popular nowadays you'll be able to

hopefully come off that medication as

well because your inflammation is going

to come down and I'm talking about

inflammation in the inside of your

tissues inside the arteries inside your

eyes inside your kidneys inside the

nervous system like the stuff that you

can't really see that will improve you

see the inflammation deep inside the

arteries are actually making the artery

walls thicker okay the thicker the walls

the less space you have for blood to

travel and the more susceptible you are

to getting things like clogged arteries

so what you're doing when you're giving

up sugar is you're allowing more blood

flow to get to the tissues all right so

number seven and this is the obvious one

you're going to lose more weight but not

actually just weight

actual fat which would be a really New

Concept for many people now you will

lose a lot of water weight initially

because like I said before wherever

there's glucose I'm talking about stored

glucose it's glycogen you're going to

also store three times the amount of

water so stored sugar is basically a

fluid filled sponge and you'll lose at

least 13 pounds in the first one to two

weeks just by cutting out the sugar and

that's important but the bigger thing is

you actually get to tap into your actual

fat and start losing weight and think

about all the other benefits of just

losing weight and being able to do

something that's effective if you try to

do a diet with too many carbs boy you're

just going uphill not to mention trying

to lose weight with all the cravings and

the hunger it's going to be torture and

impossible to do it any period of time I

mean I think for some people they may

not know this but carbs convert to fat

and cholesterol okay most of the fat in

your liver has came from carbohydrates

and I'm not talking about solid

carbohydrates I'm talking about the

grains the breads the pasta the starch

potatoes Etc all right the next benefit

is your skin

your acne is going to improve your

dermatitis like the red rashes on the

skin will improve because we're

basically dropping inflammation

everywhere including on your skin in

fact that's one of the things that

changes the shape of your face because

there's less inflammation and puffiness

around your eyes on your cheeks and many

people are not connecting the dots that

that puffy face is excessive

carbohydrates and the last benefit and I

really want to explain this okay and I

save this for the last you are going to

improve

something at the heart of most health

problems that people have and that is

insulin resistance let me explain what

insulin resistance is first of all you

have to realize that insulin is a

hormone triggered by sugar okay and

carbs and so they both kind of go hand

in hand when you increase insulin it's

because of the carbohydrates so when

your body develops a resistance to

anything it's rejecting that thing okay

now you can also have glucose

intolerance which is a form of

resistance right so this is all about

receptors in your body okay when you're

receiving certain things so when you

consume a lot of sugar over time your

body is resisting that and the sugar

does not connect anymore because the

body is putting up a barrier it's

becoming very intolerant same thing with

insulin right if there's too much

insulin that's very very toxic and

dangerous in the body so your body

develops a resistance against it now to

solve this problem our body just

basically makes more instant to

penetrate this resistance this barrier

so we have a situation where we have a

lot of insulin being produced in the

body thus all the extra side effects

that I just mentioned because a lot of

those are not just eye glucose they're

high insulin as well but also at the

cell level we have this deficiency of

insulin situation which also creates

other problems but eventually what

happens is the pancreas that's pumping

out all this insulin gets so tired it

can't compensate for this barrier or

this resistance so then it gets tired

and it stops producing as much insulin

and this is when you get pre-diabetes

and diabetes no longer compensating for

the situation and so we don't have

enough insulin to push the blood sugar

down so when you have insulin resistance

you basically have a slow metabolism

situation you're going to have this set

point there's certain weight that you

just cannot get past let's say it's 160

pounds you can die you can exercise your

body will not let you get below that

certain weight and this insulin is

needed for other things like the

absorption of potassium the absorption

of magnesium the absorption of vitamin

B1 the absorption of calcium and many

other nutrients like even vitamin D so

by cutting out sugar you improve insulin

resistance and you increase your

absorption of all these nutrients

including amino acids to build proteins

so if you had atrophy before that looks

like cellulite on the your legs or your

butt all of a sudden that starts

improving you get more muscle and you

get a better body shape getting rid of

this insulin resistance problem helps

fatty liver it helps decrease your risk

for heart disease a stroke and even

cancer

so before you add more time to think

about if you should do this I think you

should start immediately and I put up

this very helpful video to show you

exactly where to start check it out it's

right here