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
TLDRGiving 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
😮 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.
🔋 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.
🌊 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.
👀 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.
Mindmap
Keywords
💡Sugar
💡Inflammation
💡Diabetes
💡Insulin Resistance
💡Weight Loss
💡Fat Fuel
💡Cravings
💡Cognitive Function
💡Peripheral Neuropathy
💡Sleep Improvement
💡Skin Health
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
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