Hey, guys! All good? Today, we're going to talk about an incredible change you can make in your life.
Have you ever spent a few days or weeks without eating sugar? What would happen to the fat in your liver, your arteries, your weight, your abdominal fat, and your brain if you cut out sugar for four weeks? It's a super challenge, but stopping eating sugar for four weeks can bring you incredible benefits that go far beyond what you can imagine.
I'll tell you what happens to your body in general, with your metabolism, and based on scientific studies. It's a super challenge to cut out sugar for four weeks. Rest assured that throughout the video, I will give you tips on how to do this and how to keep your body healthier and healthier.
Without further ado, run the vignette! Doctor Roberto Yano, Cardiologist. Hello, heartfelt friends!
All good? I am Doctor Roberto Yano, Cardiologist, Pacemaker Specialist. What happens to your body when you cut out sugar for four weeks?
Shall we talk about this? But first, subscribe to the channel, and click the bell to receive all notifications. There are two new videos every week, guys!
But then, what happens to your body and your mind when you cut out sugar for four weeks? In week number one, imagine that you decided to stop drinking soda, eating cake, drinking that powdered juice, consuming sweets, and stopped adding sugar to your coffee in the morning. What will your body's response be?
What happens in the first few hours without sugar? In the first few hours after you cut down on sugar consumption, you will start to feel some reactions and changes in your body. You may feel a strong desire for the sweetest foods.
This is normal; it's physiological, guys. This happens because sugar has addictive properties, and your brain and body may be adapting to the absence of this stimulus. Again, it's a challenge.
At this stage, it is important to control your mind. When you consumed sugar, it was broken down into glucose, which quickly raised your blood sugar levels. High sugar stimulates the release of insulin from the pancreas to help regulate blood glucose levels.
This glucose was then taken to various cells in your body, and over time, the release of insulin became so irregular that your cells started to become resistant to glucose. Then, increasingly, glucose accumulated in the blood. When you consume excess sugar, triglyceride levels build up in the liver, causing fatty liver, and LDL cholesterol levels begin to rise.
Now, what happens when you cut out sugar? Your body ends up having to make the same energy available to cells in other ways. And how does it do that?
Your body begins to break down sugars into complex carbohydrates. They are much better and also break down the fats that are in our body. At that moment, your metabolism begins to change.
Remember the following: our body needs sugar, but not the sugar in soda or cake. Your body can get glucose from other foods and other molecules, which is much better. So, in the first week, in addition to having more desire to eat a sweet treat, you may feel more fatigued, experiencing spikes and drops in energy, especially if you are the type of person who is used to consuming sugar to get that energy faster.
Now, the body is adapting to a new source of energy. It is breaking down other molecules capable of giving you energy, but in a healthier and less harmful way for your body. You may feel hungrier and even more irritable.
Some people, I don't know, feel hungrier; they are more irritable in the first few hours without sugar. This may be related to changes in blood glucose levels and this adaptation of the body. Going without sugar for a week can be the start of a good detox.
I see this a lot here in the office. The body begins to detoxify itself from excess sugar. Insulin, responsible for regulating blood sugar, begins to stabilize.
This can lead to a series of hormonal changes. Blood glucose levels may begin to stabilize, providing a feeling of more balance over time. You may begin to lose weight because the body begins to rely more on burning fat as an energy source.
This is even more noticeable if you practice physical exercise during this period. In other words, a week without sugar can change your metabolism. I'm not telling you to cut out whole grain bread, oats, fruits, or other foods that will bring you sugar.
Removing this sugar from your diet for a week can have a positive impact on your metabolism. Blood glucose levels will become more stable. There will be no peaks or drops.
This can contribute to a more balanced metabolism. Show, huh? Guys, did you know that Clínica Yano is here in Indaiatuba, close to Campinas and close to Viracopos airport?
So, if you are from Campinas, São Paulo, Sorocaba, Jundiaí, Limeira, or Piracicaba, you can consult with me in person; I am here in Indaiatuba. And you can consult with me further afield via telemedicine, and I provide services throughout Brazil. I will leave the scheduling link here in the description.
But what happens when you cut out sugar for a week? You will stop eating empty calories, so your total calorie intake will reduce. This will positively impact your weight.
Many people can start to lose weight in the first week without sugar. Insulin sensitivity may improve early on. This is very important for our metabolism, as insulin plays a crucial role in regulating our blood and storing our fat.
You will feel less inflamed, less bloated in the first week. You've heard me say several times that excess sugar can trigger inflammatory processes. By cutting sugar from your diet, you will feel that your body is functioning better.
And for those who want to burn. . .
Fat, this is a good way. By combining physical exercise with a sugar-free diet, this added sugar, your body begins to burn fat as a source of energy. There's no error.
Fewer empty calories, less sugar, more fat breakdown— the chances of you losing weight increase greatly. But what about from the second and third week onwards? What will happen to your body?
From the second week onwards, things start to calm down because energy levels become more regular and less dependent on sugar. Weight loss can then actually be noticed. You already have a better quality of sleep.
Your liver will begin to get rid of the accumulated triglycerides that are already in your body and begin to use energy from the breakdown of fat and more complex carbohydrates. Your abdomen will be less bloated, and you will lose abdominal circumference. And something important: you will start to feel less hungry.
As the release and absorption of glucose is slower, because there is no longer an insulin spike, you will feel less desire to stay there snacking on treats. And in four weeks? In four weeks, you will be feeling much better.
Everything that started to happen in the second and third week intensified in the fourth week. The reduction in fat accumulation is evident. Excessive consumption of sugar, especially added sugar and refined flour carbohydrates, is associated with the accumulation of fat in the liver.
When you eliminate sugar from your diet, you reduce your intake of empty calories and, therefore, decrease the chances of accumulating fat in the liver. Do you want to prevent or end liver steatosis? Do you want to remove fat from your liver?
Remove added sugar and simple carbohydrates from your diet. There's a way, guys. As I said at the beginning of the video, excess sugar can lead to insulin resistance, and this can contribute to hepatic steatosis, the accumulation of fat in the liver.
Once you remove sugar from your diet, insulin sensitivity improves, which helps regulate blood sugar and, consequently, reduces the production and storage of fat in the liver. Blood triglyceride levels decrease, guaranteeing an improvement in cardiovascular health, in addition to liver health. If you are diabetic and want to prevent diabetes, cutting out added sugar has to be your choice.
Firstly, because you control your weight; secondly, because it improves insulin sensitivity and stabilizes blood glucose levels. And if you are diabetic and can control your blood glucose levels well, you will, of course, prevent the cardiovascular complications of this disease. So, let's assume that you actually stopped consuming sugar for four weeks.
What happens to your lab tests after a month without sugar? Your blood glucose levels will decrease, triglycerides will reduce—this is a positive indicator for your cardiovascular health. Total cholesterol may reduce; insulin will drop.
Liver function tests, such as TGO and TGP, may indicate an improvement in your liver function. Glycated hemoglobin, which estimates glucose levels over the last 90 days, may already show a visible drop. Of course, test results can be influenced by other factors, in addition to diet, physical exercise, and your own genetics.
But it is important to note that there is an improvement in laboratory tests when you stop consuming this excess sugar. "Ah, doctor, but I have trouble getting the sugar out of my coffee. What do I do?
" You can use sweetener; you can sweeten it with honey. Of course, the ideal is not to use anything to sweeten it. Remember that sugar can be found in wholemeal bread and fruit, but if you can't go without a sweetened cup of coffee, use a sweetener, but, of course, in moderation.
I know that giving up sugar is a super challenge, but if you follow these tips that I'm going to give you now, this process might become easier for you. First thing: understand where the sugar in your diet comes from. Read food labels to identify ingredients that are associated with sugar.
Sucrose, for example, is written there; high fructose corn syrup, for example, is sugar. And now you know the health benefits of reducing sugar consumption: improving your cardiovascular health, controlling your weight, stabilizing glucose levels, and deflaming your body. Look at the benefits!
Second tip: try to reduce it gradually. It is not necessary to remove sugar all at once. Then, gradually replace processed sugary foods with healthier options, such as fresh fruits, vegetables, and lean protein sources.
Third tip: opt for whole natural foods, which are less likely to have large amounts of added sugar. So include more fresh foods and less processed foods in your diet. Be aware of foods that are disguised as healthy but contain significant amounts of sugar, such as some breakfast cereals and salad dressings, which have a lot of it too.
Once again, read the label of everything you buy, everything you consume. Fourth tip: replace white sugar with honey or coconut sugar, and always in moderate amounts. You can also use spices such as cinnamon and vanilla to naturally sweeten foods, eliminating the need for added sugar.
Tag me on Instagram; my Instagram is @dr. yano. If you are making a delicious detox juice, if you are eating well, or if you are exercising, tag me there—it's @dr.
yano. It's full of fake profiles; my profile is the one with the verification badge. So if you see my photo there and it doesn't have my name, please help me report these profiles.
It's full of fake profiles out there. Once again, it is important to remember that the natural sugar present in foods, such as fruits, for example, should not be eliminated because these foods provide other nutrients that are essential for our health. And of course, before making any significant changes to your diet, it is advisable to always seek the advice of a health professional, a nutritionist, to ensure that the approach will be safe and suitable for your needs, and then everything will go smoothly.
Well, you will get all these benefits of cutting out sugar for four weeks. Is it okay, guys? So, I'll stop here!
If you liked the video, don't forget to share it with your friends on Telegram, Instagram—in short, the entire community. Is it okay, guys? So, a big hug, and see you next time!
