Thursday, 22 March 2012

The Sugar Busters Diet


I’ve been trying to lose weight for 5 weeks now not only because I want to be sexy but because I want to get pregnant.  I have polycystic ovaries and I have PCOS as well, and the first step to take for women like me who want to conceive is to lose weight.  Losing weight however is very difficult and tricky that no matter how little is my calorie intake per day (800 to 1200 kcal) and no matter how vigorous and lengthy is my daily exercise, I only lose 1 kilogram in over 4 weeks.  I’m not even sure if I really did shed off a kilogram of those fats or I only lost a kilogram because I peed before I took my weight :-(

The thing about having polycystic ovaries and PCOS is that our body cannot process sugar well, more likely like diabetic person does.  The worst is having insulin resistance which may lead to having a type 2 diabetes. 

To explain insulin resistance further let me quote this from http://www.medicinenet.com/ 

What is insulin resistance?

Insulin is a hormone that is produced by the beta cells, which are cells that are scattered throughout the pancreas. The insulin produced is released into the blood stream and travels throughout the body. Insulin is an important hormone that has many actions within the body. Most of the actions of insulin are directed at metabolism (control) of carbohydrates (sugars and starches), lipids (fats), and proteins. Insulin also is important in regulating the cells of the body including their growth.

Insulin resistance (IR) is a condition in which the cells of the body become resistant to the effects of insulin, that is, the normal response to a given amount of insulin is reduced. As a result, higher levels of insulin are needed in order for insulin to have its effects. The resistance is seen with both the body's own insulin (endogenous) and if insulin is given through injection (exogenous).

I've been blaming my unsuccessful diet and fitness program on my diet because aside from eating white rice as part of my meal sometimes twice day and flavored full fat yogurt with plenty of sugar in it, i've also  been cheating by eating milk chocolates and corn chips :-( (pause, sigh... still blaming myself)

Browsing the internet on how to successfully reduce weight, I chance upon the Sugar buster diet which focuses on reducing sugar intake in order to shed off some excess fats leading to weight loss.  This may be worth considering in my next diet / fitness program.

Here’s an overview of the sugar busters diet program.




 © Fresha-licious (22March2012)


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THE SUGAR BUSTERS DIET


Introduction:

The Sugar Busters Diet  is a diet program that is based on the idea of reducing sugar intake to lose weight as their famous tagline proclaims – “Cut Sugar to Trim Fat”.  It basically regard sugar as the culprit for weight gain causing obesity due to its effect on the rise in blood glucose and increase in insulin production.   It is a diet which eliminates sources of sugar and other high glycemic carbohydrates, in order to lower insulin in the blood.  It doesn’t restrict one, however, from eating carbohydrates but it recommends that one has to be selective in the kind of carbohydrate he/she eats. 


Authors:
H. Leighton Steward, Bethea Morrison, M.D., Sam Andrews, M.D. and Luis Balart, M.D


Concept :
Sugar Busters! is a nutritional lifestyle, not just another fad diet. It is about how, what, and when to eat and, yes, it does involve exercise. You will find Sugar Busters! logical, practical, and reasonable and you will not be burdened by having to weigh, count, and measure. Because we encourage you to avoid refined sugar and processed grain products, Sugar Busters! will be a “less” sugar diet but definitely not a “no” sugar diet. In fact we strongly encourage you to make a commitment to choosing correct carbohydrates, those low insulin-producing carbohydrates. Insulin causes you to convert and store excess sugar as fat and also store excess fat as fat. You cannot live without insulin, but you can live much better without too much insulin. Remember, most of the fat on your body comes from sugar, not fat.

Sugar Busters! involves eating high fiber vegetables and whole grains. The fiber in both of these food products has a beneficial effect on your digestive process and overall health. Fruits are encouraged on Sugar Busters! and are excellent as snacks. Meats are an important source of protein but should be lean and trimmed. Sugar Busters! is cautious about fat. We encourage reduced fat products when choosing milk and cheese and strongly advocate careful attention to saturated fats. Too much saturated fat and transfats, those oils used in fast foods, are very harmful not only to your waistline but also to your heart and blood vessels. Hydration is important and everyone is encouraged to drink six to eight glasses of water daily. Missing meals is not healthy. It is important to eat three regular meals daily, and appropriate snacks are allowed. But moderation in portion size is most important. If you are not careful you easily can eat too much of even a correct food choice. Late night snacking is not allowed. Eating at night before going to bed only raises your insulin level and encourages cholesterol production since most cholesterol is manufactured while you are sleeping.

Exercise is an important part of any successful nutritional lifestyle. You should strive to exercise at least twenty minutes four days per week so that you will raise your resting heart rate. However, most people are over-ambitious about exercise, and when they do not meet their expectations they just don’t do it at all. They literally bite off more (exercise) than they can chew (perform). A little exercise will go a long way and certainly is better than none at all.
Sugar Busters! is not restrictive. You can eat from all food groups, but we encourage you to make the best selections within each food group Sugar Busters! is not an extreme or radical approach to nutrition but rather the voice of moderation. A great plan not followed yields poor results. Sugar Busters! has been developed to encourage compliance rather than cheating. The closer you follow Sugar Busters! the better your results. You and your family deserve the best. Make the correct nutritional choice and join the Sugar Busters! lifestyle.




General Recommendations:

The Sugar Busters authors recommend about 40% of calories in the diet be from high fiber, low glycemic carbohydrate, 30% from protein and about 30% (but as much as 40%) from fat, primarily unsaturated fat. On the other hand, they state in one place in the book that people may eat as much as 50-55% carbohydrate and still stay within the bounds of the diet.  The average calorie intake per day comes to about 1,200 kcal.


Timing of Meals:

People can divide their eating between anywhere from 3-6 meals per day, depending upon schedule and what works best for each person. No eating after 8 PM. Fruits and juices should ideally be eaten separately from other foods, but they are not rigid on this.


Portion Sizes:

The books don't give specific measurements for portions, but simply recommend one plate of food, but not overfull. Put reasonable portions on the plate and don’t go back for seconds.



Forbidden Carbohydrates:

White bread (includes any bread with white flour in it), white rice, white flour, sugar and products with added sugar, most jams and jellies, some high glycemic fruit (bananas, raisins, pineapple), most root vegetables (potatoes, beets, parsnips), corn.  See the Sugar Busters Diet Food Lists below


Acceptable Carbohydrate Foods:

Most fruits and vegetables not mentioned above, including legumes, whole grain products, and low fat dairy products, as long as no sugar is added to any of them.


Meats, Fish, Eggs:

Eat lean meats - remove skin from poultry, trim fat from lean beef, lamb and pork. All fish and seafood allowed. Whole eggs allowed. Nothing breaded. Lean cuts of beef and pork are listed on the South Beach Meat List


Fats:

Unsaturated fat is emphasized, but saturated fat is not as forbidden as it is on, for example, the Zone and South Beach diets. Butter is OK in moderation, for example. The pantry list has cheese on it. Nonetheless, saturated fat should not be more than 10% of the diet (but no real guidelines on how to achieve this).


Alcohol and Caffeine:

A glass of an alcoholic beverage with a meal is OK – dry red wine is preferred. Beer is off-limits. Limit caffeine to 2-3 cups of caffeine-contained beverages per day, and less is better.

 

Sugar Busters Diet Food Lists :  Acceptable and Unacceptable Foods on Sugar Busters

Foods Forbidden on the Sugar Busters Diet
·                    White bread (includes any bread with white flour in it)
·                    Pasta, unless whole grain
·                    White rice
·                    White flour, and products made with it such as cake, cookies, crackers, pretzels, doughnuts, bagels, and muffins
·                    Potatoes and potato chips
·                    Corn and corn chips
·                    Sugar and products with added sugar, e.g. canned fruits in syrup
·                    Jams and jellies containing added sugars
·                    Ripe bananas (green OK)
·                    Raisins
·                    Pineapple
·                    Beets
·                    Parsnips
·                    Honey
·                    Syrups
·                    Salad dressings and sauces with added sugar, such as Teriyaki sauce
·                    Fruit drinks containing added sugar
·                    Sugar-sweetened soft drinks
·                    Sugar-cured meats (e.g. ham is often cured with salt and sugar)
·                    Beer
Recommended Carbohydrate Foods on Sugar Busters
·                    All other vegetables and fruits (see low carb fruit and vegetable lists.)
·                    Whole grains, such as brown rice and oatmeal
·                    Whole grain flour
·                    Products made with 100% whole grain flour (note that “wheat flour” is NOT whole grain – it has to say WHOLE wheat), as long as they have no added sugars
·                    Beans
·                    Sweet potatoes
Other Recommended Foods
·                    Lean meats (remove skin from poultry, trim lean cuts of beef, pork, and lamb) Nothing sugar-cured. (Low saturated fat meat list)
·                    Fish and seafood (not breaded)
·                    Eggs
·                    Nuts and nut butters
·                    Flax Seeds
·                    Olive and canola oils
·                    Low fat milk and other dairy products (low fat sour cream, yogurt, etc, with no added sugar)
·                    Mayonnaise and other sauces and dressings with no added sugar
·                    Artificial sweeteners OK
Foods to Eat in Moderation
·                    Fruit juices with no added sugar
·                    Artificially sweetened colas (clear sodas are better)
·                    Chocolate (at least 60% cacao)
·                    Pure fruit jams and jellies without added sugar
·                    Carrots
·                    Butter, cream and regular cheese
·                    Beverages with caffeine
·                    Small portions of sugar-free ice cream, “if you have eaten a low glycemic meal that does not contain red meat”

 

Sources :
1.    Sugar Busters Diet Food Lists By Laura Dolson, About.com Guide
2.    Sugar Busters Diet Overview by Laura Dolson, about.com Guide
3.  Sugar Busters:  how to do it By Laura Dolson, About.com Guide

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