What would happen to the fat in your liver, your arteries, and even your weight and belly fat, but also your brain if you cut out added sugar for just four weeks? I am going to tell you what the scientific studies say, but also what the experts say about what happens in your body in general and mainly in your metabolism. When you give up sugar for this very brief period of time.
But also, throughout this talk I'm going to give you tips on how to do it to stay much healthier. So what happens to your body when you give up sugar for four weeks? That part, that last part that occurs with your body, remove it, please, because it was very redundant.
Let's start here. week number one But what if today I give up table sugar, sodas, juices, and candy? What happens in a few hours?
The first thing we are going to have is going to be cravings to say a strong desire at a physiological level, so I am going to explain it to you right away, but also at a brain level, your physiology is going to start to change. That is, the way in which the body uses energy is going to have to adapt. Why?
Because until now we consumed sugar every day and in large doses. What we were giving the body is a harmful source of energy, but very fast. That is to say, every time I consumed sugar, a very rapid peak would occur, almost without barriers.
That happens to the blood. And it is available to be used. Our pancreas will release every time.
A hormone called insulin, which will try to availability. That sugar. To your different cells.
But over time the pancreas is going to release this insulin so erratically or so unnaturally that the cells are going to become resistant to its function. Each time the sugar will increase more in your blood and it will also be transformed into triglycerides in your liver and bad cholesterol at the level of your arteries. This happens when you consume sugar, but when you stop consuming sugar for just a few hours, your body is going to have to.
Availability, that same amount of energy for your body from other places, and it will do it in a much better way, much more naturally, through breaking down more complex sugars , more complex carbohydrates and fats, that is, burning fat and burning. other molecules. What I want to say is your brain and your organs need sugar, but not the sugar that we provide with white sugar, soft drinks and others, rather our body is perfectly prepared to obtain sugar from other molecules and in a much more natural.
As I will explain to you right away. So the first thing that's going to happen is that your metabolism is going to start to change. Now the fats are going to burn, the carbohydrates are going to burn and we are going to have that energy available.
In those first few days of giving up bobo sugar, you're going to feel tired, fatigued, and even cranky. Why? Because your brain is very used to sugar.
Did you see our previous video? Are you recording? I know the screen.
And if you saw our previous video on sugar, we explained what happens to the brain when you consume sugar and the brain needs sugar. Why? Because it becomes addicted every time we consume a soft drink, a chocolate or something of that style.
Our brain releases dopamine, that is, it makes us happy, it makes us feel pleasure. Now that you got rid of that feeling because you stopped consuming sugar, you will feel irritable and because you don't have the energy so quickly, also tired and fatigued. But for that first important tip, if your idea is to have a healthier life, consume more cereals and more fruits, do not suddenly leave sugar.
That is, if you consumed your coffee with three tablespoons of sugar, you ate sweets, you had soft drinks. Go progressively decreasing to avoid all this. That is, put two tablespoons tomorrow, after one tablespoon.
I cut your glass of soda in half. Leave that treat very progressively for Evita. So, first important type, do it progressively to avoid this and so that your brain and metabolism get used to it.
If you did it abruptly, don't worry. In just 2 to 3 weeks your mood will be much better because your energy will be used much more. Physiological much more practical.
Just as we were or as our body is prepared. Look, before you consumed sugar. There was a spike in your blood.
Insulin quickly pumped that sugar into your cells and you were hungry again. Quickly, in a matter of hours. So what were you doing?
You went to the refrigerator, you consumed a candy, a chocolate, a drink of soda. Your brain was asking you all the time and your pancreas was going crazy, releasing insulin to enter all this sugar. Now, if you give up sugar and eat, for example, fruits, cereals and other healthier foods , what will happen is that you will have a peak, much slower at first.
Notice, this curve here is like this and this curve is much slower. But since cereals, fruits and others are absorbed progressively, there is also going to be a much more physiological release of insulin, which occurs much more over time. Then it will take 6 to 8 hours or a little more, even a little less, depending on the metabolism, before you are really hungry again and you have to eat.
This will allow your pancreas to be much less pressured and will also allow your body to start using fats and complex carbohydrates to generate energy. This is good because your liver is going to start getting rid of the triglycerides that the insulin stored. Your abdomen is going to start to drop, you are going to start losing weight and even your arteries, as I am going to tell you right away.
Paradoxically, you will be less hungry, you will literally be able to avoid snacking. Look, when we ate sugar we stopped being hungry within minutes, now hungry again, within minutes, hours hungry again. And we consume now the much slower release and the much slower absorption.
Will it allow you to avoid pecking? Will it allow us to leave that dependence we have on sugar? Even something very curious is that what seemed a little sweet before, a chocolate, a soda and others, now it will seem horribly sweet.
That is, your tongue and your brain are going to get used to much less sweet tastes. Now, the fruits that you thought were not sweet are really delicious and the sodas that you used to drink are going to be cloyingly sweet. And then you're really going to notice that things have a lot more flavors because of changes that happen in your tongue and in your brain.
And that happens in 10 to 20 days. We are talking about two weeks. Any.
You have to get through the first week doing it progressively to get to this point where your mood and your energy and your performance is going to be much better because of how you use energy. But what happens at 4 to 6 weeks where are we going to start seeing the most change in our liver that it was using? Our liver as part of our liver that used to store all the sugar that was left over because insulin deposited it in it in the form of fats.
Triglycerides. Now it's going to start. Using those three hemispheres, they are literally going to be burned to form sugar in our body and feed our brain and other organs.
So our liver, thanks to the fact that there is now less insulin and it is released in a much better way, will reduce its amount of triglycerides. If you had fatty liver, for example, and you stopped consuming sugar, I reduced your alcohol consumption. And you're also exercising.
It will reduce the amount of triglycerides, the fats in your arteries, those that are deposited by inflammation, because of sugar, cigarettes, stress, lack of exercise and poor diet. Now it is also going to start to break down, deposits are going to start less. So you're going to have less bad fats in your bloodstream and in your arteries, but also less triglycerides in your liver.
On the other hand, the visceral fats, those of the abdomen, those of the legs, will also begin to break down to generate energy that your body needs. Why? Because the way insulin is released has changed.
I'm going to see if it's recording because I changed computers. Julian. Hello.
Hello. Snap. We go from here.
All of this will lead to weight loss. People who simply give up sugar, flour, have a healthy life, notice a rapid weight loss and it can be maintained over time if you get used to eating healthy, if you replace that candy with a fruit, if you replace that juice falsely natural by squeezed juice or by. A green tea, a coffee with sweetener.
As I am going to tell you later, you will feel much better and you will lose weight. But what if I wanted a lab only at 4A6A8 weeks, for example? We are going to see that the insulin that before was surely erratically spiking all the time, that perhaps it was increased by resistance.
Unless you are diabetic, obviously it will be within normal values, it will be much more physiological. Triglycerides will begin to decline just by giving up sugar, exercising and lowering the amount of alcohol, your cholesterol, mainly LDL and HDL. The LDL is going to go down, it is the so-called bad cholesterol and the HDL is going to go up, the so-called good cholesterol.
LDL, which is the so-called good cholesterol, like LDL, which is the so- called bad cholesterol, will not only decrease in quantity, but also in quality. There is a cholesterol that is small and dense, which is deposited in the arteries and causes a lot of damage. You generate plaque of aromas that generate brain infarcts, heart attacks, kidney disease that breaks your aorta, hypertension, in short.
All of this will begin to decrease due to the decrease in inflammation that accompanied this whole process and just leave or reduce sugar. But you will tell me doctor, but all the guides say that we have to eat 5 or 10% carbohydrates. True, but you can get them from much healthier places.
You don't need white sugar, you don't need the soda or the candy. Fruits have sugar, bread has sugar, tomato sauce has sugar. So they are much more natural places to get sugar.
You will ask yourself. It's okay, doctor, he said. White sugar can use sugar.
More brown sugar? The truth is that they are the same. It is finally the harmful sugar that is quickly available and that will generate all these changes.
Doctor And what about the honey? How to consume honey? There is a belief that raw honey.
We have the whole talk of this being so much more beneficial than sugar. Let me tell you one thing. Do not fool yourself.
It is true that it is healthier, but it is still just sugar. Why? Because it has vitamins, minerals, trace elements, but in a very small amount.
And it has to be raw honey. So you like honey? Consume it responsibly less than a teaspoon of tea per day if you want to sweeten your coffee or if you want to add a little to your fruits, while you get used to it.
But ideally, you shouldn't eat too much of any of these, because sugar is everywhere, from bread to tomato sauce. So it's hard to get the right amount of sugar because it's literally everywhere. And here comes a section.
I recommend the sweeteners in the question. The truth is that if there is no other. If you can't avoid sweetening your coffee, if you can't avoid sweetening your fruits.
The sweetener is also not entirely convincing to me and appears to be harmful according to scientific studies, but not as harmful as sugar. Besides, sweeteners sweeten much more and you can use much less then for the transition or if you want a packet or two packets of sweetener every day, you can use it instead of sugar. Finally, how do I do if I want to give up sugar?
Three tips one Stop buying the things you usually buy soft drinks, chocolates, soft drinks I have a chocolate talk where I explain that if you love chocolate, replace it with chocolate high in cocoa 70 80% and consume a small dose. That won't hurt you. number two.
Gradually stop consuming sugar. That is, do not stop from one day to the next to reduce the dose. Try to finally leave it in a week and endure the first time.
And number three accompanies all of the above of abandonment or reduction of alcohol. More exercise and you will see how your metabolism and mainly your mood, your irritability, your sleep and your interpersonal relationships will even improve just by giving up sugar for four weeks. This happens to your body.
I hope this talk has really been useful to you. I send you a big hug from our part of the world.
