The Doctor's Diet: Dr. Travis Stork's STAT Program to Help You Lose Weight & Restore Your Health by Travis Stork
Authors: Travis Stork
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OK—it’s normal and it’s part of the process. The cravings may be strong at first, but believe me, they’ll start to weaken after the first couple of days, and before you know it, they’ll disappear. Once your body recognizes that you’re not going to give in to sugar cravings, they begin to lose their power over you.
In the meantime, make a list of activities you can do to distract yourself when cravings hit. If you truly are hungry, eat a healthy, high-protein snack. If you’re thirsty, drink a big glass of water. If you’re simply bored or just craving something sweet, take your mind off it. Call a friend, go for a walk, play with your dog, jump on your bicycle, take a bubble bath, put on some music and dance around the living room, read a trashy novel—do whatever it takes to occupy your mind until the craving passes, because it will pass. And when it does, you’ll feel great about yourself for getting through it without giving in.
If you make mistakes, forgive yourself and move on. Don’t berate yourself or wallow in self-blame. Just stop yourself, put down the cookie, recommit to your goal, and start fresh.
It really is amazing how quickly you start to lose your cravings and your taste for sugar. The truth is that the more sugar you eat, the more you want—but the opposite is true as well, and the
less
sugar you eat, the
less
you want! Before you know it, the foods you used to love because of their sweetness will taste overly sweet. Your taste buds adjust, your brain adjusts, and you move on to a new kind of sweetness as you savor a healthier life and a leaner body.
ADDED VS. NATURAL
Sugar is a type of carbohydrate that your body uses for energy. When it’s found naturally in foods such as fruits, dairy foods, grains, and some vegetables, it’s referred to as “natural sugar.” When it’s added to foods, it’s referred to as “added sugar.” Makes sense, right?
Some people think that natural sugar and added sugar are equally bad for you. But I don’t agree. The sugar that occurs naturally in fruits and other foods is not what worries me. America doesn’t have an obesityepidemic because people are eating too many apples and oranges. It’s because they’re drinking too much soda, eating too many sweets, and consuming vast amounts of sugar in processed foods.
HERE’S WHY IT’S CALLED “LIQUID CANDY.” A 12-OUNCE CAN OF SUGAR-SWEETENED COLA CONTAINS 39 GRAMS (NINE TEASPOONS) OF SUGAR. PEOPLE WHO HAVE SUGARY DRINKS DAILY—ONE TO TWO CANS A DAY OR MORE—HAVE A 26 PERCENT GREATER RISK OF DEVELOPING TYPE 2 DIABETES THAN DO PEOPLE WHO RARELY CONSUME SUGARY DRINKS.
Go ahead and enjoy fruit, but be very careful when it comes to processed foods with a lot of added sugar. Here’s why:
Added sugar contributes to weight gain. People who eat added sugar are more likely to become overweight or obese. The more sugar they eat, the more they gain.
Added sugar increases your risk of developing type 2 diabetes. Eating too much sugar can interfere with your body’s ability to process insulin. This can lead to insulin resistance and type 2 diabetes.
Added sugar prevents your brain from hearing the “I’m full” signal. Large sugar intake leads to the production of excess insulin, which can prevent leptin, the appetite-control hormone, from signaling to our brains that we should stop eating.
Added sugar calories are empty calories. There’s no nutritional value in them whatsoever, and they paradoxically can make you feel less full.
Added sugar displaces nutritious foods. The more sugar you eat, the less room there is in your diet for healthy foods such as vegetables, fruits, legumes, nuts, and whole grains.
Added sugar has dangerous friends. Many processed foods that contain large amounts of added sugar also have trans fats (more on this later), artificial flavors and colors, and other unhealthy ingredients that contribute to poor health.
Added sugar raises heart disease risk. Quite simply,
In the meantime, make a list of activities you can do to distract yourself when cravings hit. If you truly are hungry, eat a healthy, high-protein snack. If you’re thirsty, drink a big glass of water. If you’re simply bored or just craving something sweet, take your mind off it. Call a friend, go for a walk, play with your dog, jump on your bicycle, take a bubble bath, put on some music and dance around the living room, read a trashy novel—do whatever it takes to occupy your mind until the craving passes, because it will pass. And when it does, you’ll feel great about yourself for getting through it without giving in.
If you make mistakes, forgive yourself and move on. Don’t berate yourself or wallow in self-blame. Just stop yourself, put down the cookie, recommit to your goal, and start fresh.
It really is amazing how quickly you start to lose your cravings and your taste for sugar. The truth is that the more sugar you eat, the more you want—but the opposite is true as well, and the
less
sugar you eat, the
less
you want! Before you know it, the foods you used to love because of their sweetness will taste overly sweet. Your taste buds adjust, your brain adjusts, and you move on to a new kind of sweetness as you savor a healthier life and a leaner body.
ADDED VS. NATURAL
Sugar is a type of carbohydrate that your body uses for energy. When it’s found naturally in foods such as fruits, dairy foods, grains, and some vegetables, it’s referred to as “natural sugar.” When it’s added to foods, it’s referred to as “added sugar.” Makes sense, right?
Some people think that natural sugar and added sugar are equally bad for you. But I don’t agree. The sugar that occurs naturally in fruits and other foods is not what worries me. America doesn’t have an obesityepidemic because people are eating too many apples and oranges. It’s because they’re drinking too much soda, eating too many sweets, and consuming vast amounts of sugar in processed foods.
HERE’S WHY IT’S CALLED “LIQUID CANDY.” A 12-OUNCE CAN OF SUGAR-SWEETENED COLA CONTAINS 39 GRAMS (NINE TEASPOONS) OF SUGAR. PEOPLE WHO HAVE SUGARY DRINKS DAILY—ONE TO TWO CANS A DAY OR MORE—HAVE A 26 PERCENT GREATER RISK OF DEVELOPING TYPE 2 DIABETES THAN DO PEOPLE WHO RARELY CONSUME SUGARY DRINKS.
Go ahead and enjoy fruit, but be very careful when it comes to processed foods with a lot of added sugar. Here’s why:
Added sugar contributes to weight gain. People who eat added sugar are more likely to become overweight or obese. The more sugar they eat, the more they gain.
Added sugar increases your risk of developing type 2 diabetes. Eating too much sugar can interfere with your body’s ability to process insulin. This can lead to insulin resistance and type 2 diabetes.
Added sugar prevents your brain from hearing the “I’m full” signal. Large sugar intake leads to the production of excess insulin, which can prevent leptin, the appetite-control hormone, from signaling to our brains that we should stop eating.
Added sugar calories are empty calories. There’s no nutritional value in them whatsoever, and they paradoxically can make you feel less full.
Added sugar displaces nutritious foods. The more sugar you eat, the less room there is in your diet for healthy foods such as vegetables, fruits, legumes, nuts, and whole grains.
Added sugar has dangerous friends. Many processed foods that contain large amounts of added sugar also have trans fats (more on this later), artificial flavors and colors, and other unhealthy ingredients that contribute to poor health.
Added sugar raises heart disease risk. Quite simply,
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