30 Day Sugar Free Challenge – Day 21

No Energy?

Low energy before meals means that you are not eating enough between the meals or that you have to long time gaps between meals.
Blood sugar levels drop and cause a dip in energy when you don’t eat for a long period of time, or when you fill yourself up with empty and simple carbohydrates like sugars, chips and cookies.

Mood swings?

Do you feel like you are on a never ending mood roller coaster? 24/7? Stressed and overwhelmed? It could be uncontrolled blood sugar and cortisol levels. Cortisol is a stress hormone and like other hormones, it’s vital to survival but too much of it- can cause food cravings and overeating.

Leptin tells the brain when to eat and when to stop eating- it stimulates the release of appetite-suppressing chemicals- but people with leptin disorders / leptin resistance, eat uncontrollably- they don’t know when to eat and when to stop eating- even when then are full.

Never ending cravings?

Cravings and always being hungry is a sign that you are not eating enough of good and healthy food. If you eat less you will burn less, and your metabolism will slow down. If you then eat even less you will burn even less and so on.
And the stubborn fat will remain.

Leptin levels are also reduced when you lose weight, which is one of the main reasons it is so hard to maintain weight loss in the long-term. The brain thinks you are starving, and pushes you to eat more.

By the way: Technically it is the dopamine that produces the “runner’s high”. Endorphins merely tell the body when to start getting that “high”.

In summary:

Stop crash diets
Eat ONE large meal per week to spark leptin-based weight loss
Avoid processed sugar
Eat Omega-3 (in fish/flaxseed/walnuts)
Sleep well

Avoid or minimize sugar

Reduce carbohydrates
Fill up on protein- High-protein foods like fish, whey protein and yogurt
Include plenty of healthy fats
Exercise regularly
Get enough magnesium
Drink green tea
Leafy greens: leafy green vegetables like spinach and kale

Fiber

Cruciferous vegetables: cauliflower, cabbage, kale, garden cress, bok choy, broccoli, Brussels sprouts and similar green leaf vegetables.
Soluble fiber: oat bran, barley, nuts, seeds, beans, lentils, peas, and some fruits and vegetables

And