Grothaus has been circulating on the Internet for 4 years now https://www.fastcompany.com/3050319/how-giving-up-refined-sugar-changed-my-brain
He gave up sugar for 2 weeks and wrote down in detail his experiences and fantastic results.
And since people I know post it in different translations from time to time, my patience has run out - I'm conducting an experiment.
For those who don't know, I have been working closely with eating disorders for a long time. I conduct research, give lectures, write articles, but most importantly, I do psychotherapy for people with certain disorders (most of the disorders I encounter are triggered by dietary restrictions ). I actively participate in the work of the Association of Doctors and Psychologists "Eating Disorders: Therapy and Prevention", and am a member of the organizing committee.
I also don't follow any food restrictions (according to the principles of intuitive eating by Evelyn Tribole , Alice Resch ) . At all. So, let's go!
Given: psychologist, 42 years old. My job is rather sedentary, my activity is morning exercises, 10 minutes, walks, gym 2 times a week. Sugar is present in my life in the form of sweets and pastries, cheesecakes and cottage cheese casserole, and some alcoholic cocktails also include carbonated drinks. I rarely eat packaged juices, ready-made yogurts and products that contain "hidden sugar", we exclude them. I drink 2-3 cups of coffee without sugar per day with a candy, muffin or fruit, we replace pastries and sweets with fruits only .
"I even ate whatever I wanted," writes Fast Company columnist Michael Grothaus , "fish, chicken, pasta, diet soda, fruit yogurt, and once a day a sweet treat ( M&M's or brownies). I also like to drink coffee with a few packets of sugar. But calories are calories: As long as I stay within 2,000 calories a day, I know I won't gain weight."
But then the doctor advised Michael to give up sugar altogether, because it "makes us irritable, pushes us to hasty and stupid decisions."
Michael: "The first day seemed easy. I ate lots of fruit, had fish for lunch and steak and vegetables for dinner. I missed sugar and milk in my coffee, but didn't have any problems."
Me. First day, my hypothesis: I won't feel any difference. That's how it is for now.
Michael: On the second day, everything changed dramatically. Although I had a solid breakfast and lunch (two oranges, eggs, then whole grain rice and vegetables), around 2 p.m. I suddenly felt like I had been run over by a truck. My head was spinning and aching, which was not something I usually experienced. This continued on and off for the next two or three days. During this time, I was craving soda and sweets.
Me. Day two. I feel uneasy while drinking coffee without candy, and my favorite "Golden Wreath" is in the fridge. What won't you do for the sake of science)
Michael: By day three, my hands were shaking. It was so, so hard not to eat anything sweet. "Because you weren't indulging in your habit, your brain was screaming for sugar," says Rebecca Boulton , a nutritionist I contacted to understand what was going on. "There's an adjustment period where the cravings get more intense, and then you feel better."
Me. Day three. Nothing special. Still feeling uneasy. My husband is eating the "Golden Wreath", well, you get the idea)
Michael: More intense? By the end of day four, I would have sold my dog for a brownie. I was so unfocused that I was afraid I wouldn't be able to write the articles I was supposed to finish that week. I even considered drinking an energy drink "for my health" (but I resisted). I was extremely irritable, even depressed. I became jittery and impatient, and had trouble focusing. "Your body has been programmed to get energy from sugar," Boulton explains , "and it takes time for it to get used to getting it from somewhere else. It's like a hangover."
Me. Day four. Normal flight. I have either a tangerine or a persimmon with my coffee. Well, that's it.
Michael: But on day six, something changed. The distraction began to go away, as did the headaches. Fruit began to taste sweeter. By day eight or nine, I experienced greater focus and clarity than I had ever felt in my life (well, in a long time). I became more productive at work-I listened more attentively to people during interviews, I caught their words more accurately, and I could respond to their answers quickly with new questions and ideas. I had never worked so fast before. When I read a book or an article, I absorbed more detail and information. I felt smarter.
Me. Around this time I was meeting a friend at a restaurant. I felt strange again when she ordered dessert and I didn't (for the sake of the experiment).
Michael: I didn't think that cutting out refined sugar would help me sleep better, but it did. By day six or seven, I was falling asleep within 10 minutes of lying down. Before, it had taken me half an hour. I also started waking up earlier and more naturally, and getting out of bed in the morning was easier.
Me. I still barely open my eyes in the morning. I want to get up no earlier than 8…
Weight loss
I was eating the same amount of calories as before. I was eating a lot of fat (red meat, avocado) and a lot of carbs and natural sugar. But cutting out refined sugar meant I lost 10 pounds in two weeks. "Eating more protein, fiber, fruits and vegetables increases your metabolism, so your body burns calories more efficiently. It's not the amount of calories, it's the quality of the food and how your body processes it," Boulton explains .
Me. My weight is stable.
Michael. New Life
I still get hungry from time to time - but not nearly as often. I feel full for seven to eight hours straight. I now realize that when I was hungry (every three hours), my body was simply asking for another dose of sugar.
Hmm, how many times a day does this guy eat? Every 7-8 hours. I still need at least 3 meals + a couple of cups of coffee in between…
Conclusions:
The experiment is very simple, described vividly and, of course, made the author famous. In my opinion, you can feel such a difference in your well-being by washing down a dozen bars a day with liters of sweet soda or packaged juice, or fast food every day. An ordinary person who mainly eats a few candies or a piece of cake a day will not feel the difference.
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