Journalist William Dufty wasn't trying to lose weight when he started eating nothing but brown rice, vegetables, fish and small amounts of fruit. He was seeking relief from debilitating migraines. After two weeks on the diet, not only were his headaches gone, he had lost 20 pounds. After five months, he had lost 70 pounds. Later medical research confirmed Dufty's experience: Sugar is a major factor in weight gain and eliminating it leads to weight loss.
Step 1
Eliminate all caloric beverages, especially those containing sugar or fructose, from your diet. Be aware that fruit juice, even if it is unsweetened, contains large amounts of fructose and can lead to weight gain and an increased risk of Type 2 diabetes.
Step 2
Chew each mouthful of food at least 50 times before swallowing. During chewing, the substances that make food flavorful are gradually released in the mouth. Chewing well means that you will get the same amount of sensory enjoyment from a smaller amount of food.
Step 3
Limit fructose from fruit to 15 grams per day. Eat small amounts of unsweetened whole fruit when you need something sweet. Melons and berries are generally lower in fructose than other kinds of fruit and can be eaten in small amounts. Occasionally,you can eat northern-climate fruits such as apples and pears. Try to avoid sugar-rich, calorie-laden tropical fruits.
Step 4
Reduce meat consumption to the minimum amount needed to satisfy your hunger because eating less meat will decrease carbohydrate cravings. Protein consumption stimulates production of the neurotransmitter dopamine. Dopamine gives you mental energy, but when too much dopamine is produced you crave sugar and refined carbohydrates to stimulate the production of serotonin, a neurotransmitter that makes you feel calmer. Serotonin also acts as a precursor to melatonin, the sleep-inducing compound. You may want to experiment with the timing of your protein and carbohydrate intake by eating protein-rich foods in the morning, when you need energy, and whole grain carbohydrates at night, when you need to sleep.
Step 5
Replace white rice with brown rice and white flour with whole wheat flour. Whole grains with the germ and bran provoke smaller increases in blood sugar levels and contain more vitamins and minerals than refined carbohydrates.Increase your consumption of leafy green vegetables. They are rich in calcium, magnesium and iron. While they contain less zinc than grains, the zinc they do contain is more readily absorbed.
Tips and Warnings
- In addition to weight loss, there are other benefits to eliminating sugar-sweetened beverages from your diet: You may be reducing your risk of pancreatic cancer and high blood pressure. If you crave carbohydrates, eat a small amount and wait for half an hour for the effects--a calmer, more relaxed mood--to occur. Don't keep eating carbohydrates until you feel better.
- If you restrict your intake of animal products, be sure to have a good source of Vitamin B-12, which is found only in animal foods such as meat, milk and eggs. Contrary to some claims, there are no reliable plant-based sources of this vitamin.
References
- "American Journal of Clinical Nutrition"; Intake of Sugar-Sweetened Beverages and Weight Gain: A Systematic Review; V.S. Malik, et al.; August, 2006
- "American Journal of Epidemiology"; Soft Drink and Juice Consumption and the Risk of Physician-Diagnosed Incident Type 2 Diabetes: the Singapore Chinese Health Study; A.O. Odegaard, et al.; March 15, 2010
- "Critical Reviews in Food Science and Nutrition"; In-mouth Mechanisms Leading to Flavor Release and Perception. C. Salles, et al.' January, 2011
- "Sugar Blues"; William Dufty; 1975
- Habit Guide: Serotonin, Mood and Weight Loss --- An Interview with Judith Wurtman
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