The Sugar Crush Diet Plan

bookcover-medThe diet recommendations in Sugar Crush are based on the premise that – first and foremost – sugar must be avoided at all costs.  Sugar and carbohydrates contribute to SO many of the problems we experience in our bodies.  Sugar causes inflammation, which scars the blood vessels and nerves, and causes compression in any area where blood vessels and nerves pass together through a tight area, leading to symptoms such as neuropathy.  Have you had symptoms like acne and migraines, or digestive discomfort that doctors can’t seem to diagnose?  Consider these are warning signs that too many people ignore or “treat” with OTC medications while the effects of sugar and carbs in the diet mount and grow.

General Guidelines

General dietary guidelines found in Sugar Crush focus on high proteins, high fats, and little to no carbohydrates.

“Hot buttered coffee is sometimes called bulletproof coffee.  …  Just put a tablespoon-sized glob of unsalted organic butter in the bottom of your mug.  Don’t use any other kind of butter, because you want the extra omega-3 fatty acids in the organic.  Add hot coffee; let it sit for about fifteen seconds to melt the butter; then stir it up and enjoy.  — Sugar Crush, p.174”

Hot buttered coffee gives you steady energy that lasts for hours, as opposed to high/low energy levels from sugar and carbohydrate-heavy breakfasts, and has the added bonus of suppressing your appetite.

Use these rules for making the right choices:

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Green – GO FOR IT.

Any fat product from animals that eat grass is good, along with meats and eggs from organically raised, grass fed animals. These foods are naturally higher in healthy, anti-inflammatory omega – 3 fatty acids. Eat as many of these foods as you like. Because they will keep you satiated, you’ll soon find that you don’t want to eat the larger quantities you once did.

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Yellow – CAUTION.


Yellow represents any fat from a grain-fed animal. These cautionary foods are not going to be as healthy for you as their grass-fed, organic counterparts because they contain a disproportionate amount of pro-inflammatory omega-6 fatty acids.

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Red – STOP. DO NOT EAT.


Red represents trans-fatty acids: artificially produced hydrogenated oils. Don’t eat these fats in any form. Ever. Your body does not have the enzymes to process and eliminate them. Again – READ LABELS.

 


 

Diet Plans

We give two diets to follow, based on your taste and metabolism.

Plan A – ketogenic 

This is the diet Dr. J recommends and follows.  It consists of very low to zero carbohydrates, a moderate amount of grass-fed animal protein, and a predominant amount of grass-fed fats including butter, hard and soft cheeses, and real cream.  This type of diet (low-carb/high-protein/high-fat) is not advised for  women who are nursing or pregnant, women with fertility complications, athletes requiring high glycolytic output, and people with kidney disease, hypothyroidism, or adrenal fatigue.

Guidelines for Sugar Crush Plan A

  • Eat at least 75% (presumably of calories) as fat
  • Limit carbs to under 50 grams a day

 Plan B – low-glycemic

Many find Plan A too stringent and hard to keep to.  Plan B, devised with nutritionist, Judy Nicassio, allows you to taper off carbohydrates and bring your body’s chemistry gently into the normal, healthful state over a six week period. This diet is based on the glycemic index and adapted from food options developed by Dr. Joseph Mercola and others. It includes limited dairy and a variety of fruits and vegetables with low to moderate glycemic levels.

Guidelines for Sugar Crush Plan B

The amount of carbohydrate is reduced over time to avoid severe withdrawals connected to your sugar addiction.  Any food with a Glycemic Index (GI) rank below 55 (low GI) is a very good choice, and a Glycemic Load (GL) of 10 or less (low GL).

In upcoming articles we’ll be discussing specific foods to avoid and why.

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