50 Shortcuts to a Sugar-Free Life by Fredrik Paulún

Author:Fredrik Paulún
Language: eng
Format: epub
Publisher: Skyhorse
Published: 2013-12-31T16:00:00+00:00

LCHQ recommends that you eat three servings of fatty fish a week.

As fatty food goes, eggs are perfectly okay, but try to get Omega-3s that include the previously mentioned fatty acids, and less of the long-chain saturated fat—a fat to avoid. Long-chain fat is found in food like sausage, bacon, fatty meat, lard, hamburger, and similar products. When someone lauds bacon as healthy, please take it with a grain of salt. There’s ample evidence that bacon is fattening, carcinogenic, and bad for cardiovascular health. Wild game is a far better alternative. It’s not only a less fatty meat, but its fat is of a higher quality.

PROTEIN AND LCHQ

Protein is, per calorie, the most satiating nutrient, and also provides better recovery after you work out. It satisfies so well because it releases the stomach hormones CCK (cholecystokinin) and GLP-1 (glucagon-like peptid-1), which slows the rate of gastric emptying (57).

A larger intake of protein decreases the hormone ghrelin, which leads to a lessened desire for sweets. Protein also seems to stimulate fat metabolism, and as it uses energy to convert fat, it raises the energy usage to complete this conversion.

A slower pace of emptying the stomach contents will level the blood glucose profile after a meal. Protein lowers the GI value on food it is eaten in tandem with, which sets off a lower insulin response. This is a very positive thing, in contrast to spiked insulin responses that promote fat storage, elevated blood lipids, high blood pressure, and increased risk factors for cancer and for type 2 diabetes.

Try to get your protein sources from meat such as wild game and low-fat cuts, or from fish, dairy products (cottage cheese, curd cheese, cheese, yogurt, and fermented milk), seafood, poultry, egg, legumes, and nuts. Likewise, you can find protein in root vegetables, vegetables, fruit, and berries, but know that the protein content of these foods is too low for us to subsist on alone. In LCHQ we recommend an intake of 20 to 40 percent protein.

EASY TO LIVE SUGAR-FREE

I seldom feel sugar cravings these days. Only after I’ve eaten refined sugar in one form or another—and this is something I do my best to avoid—will cravings rear their ugly head. Fruit, berries, honey, and other naturally sweetened foods, however, give me no trouble whatsoever.

It’s easy to stay sugar-free with LCHQ. One reason is because your blood sugar stays in balance due to regular meals with low GI value and lower amounts of carbohydrates. Another reason is the relatively high intake of fats and protein to keep you energized and satiated, so you bypass those dips in energy that make the brain react by sending you strong urges to eat sugar and fat.

As you realize, LCHQ does not permit refined sugar, and it doesn’t allow artificial sweeteners either. These tend to set off cravings for sweets in some people, and a good way to avoid these cravings is to stay clear of sweeteners altogether.

LCHQ encourages you to exercise regularly, and as you can see on page 82, physical activity is a sure way to lessen cravings.

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