Americans are greats fans of junk food, whether it is packed foods, ultra-processed foods, or the common culprits like soda and candy.
This article discusses the effects of junk food and the benefits of doing junk food detox. Read on for more in-depth info about how to detox and reset the brain and body within 10 days.
Dr. Behnke is a food scientist who is wired to analyze the effect of things like sugar and salt on the human body. After doing a series of studies, he found a link between the emerging obesity epidemic and junk food.
In 1999, Michael Mudd, Vice president of Kraft Company, came up with some important information. Among the info included:
- The obesity rate of children doubling since 1980
- Half of American adults being overweight
- 25 % of adults being clinically obese
20 years later, these percentages have significantly changed. Comparing 1999 to 2019,
- The percentage of overweight Americans has risen from 50 % to 66 %
- The percentage of obese Americans increased from 25 % to 40 %
- Childhood obesity rates have risen from 13.9% in 1999-2000 to nearly 20%
Junk Food Detox
“The transition of food to being an industrial product really has been a fundamental problem. First, the actual processing has stripped away the nutritional value of the food. Most … grains have been converted into starches. We have [concentrated sugar and fats] and then, worst of all, hydrogenated (fats), which include trans-fatty acids with adverse effects on health.”
Here is a step-by-step, 10-day junk food detox plan:
- Commit to doing a sugar detox
To help you with the decision and commitment to detox, answer the following questions:
- Are you overweight?
- Do you have abdominal fat?
- Do you eat when you aren’t hungry?
- Do you have prediabetes or type II diabetes?
- Do you experience muscle pain, mood swings, and reflux?
If your answer was positive to more than one of these questions, you should consider doing a sugar detox.
- “Go Cold “
The best way is to simply “go cold,” just like with other addictions. Immediately stop eating all variations of flour, sugar, and processed foods. Opt for real and whole food instead.
- Avoid these drinks
The problem with sugar-laden drinks, such as juices, sodas, sweet teas, and sports drinks is that the sugar consumed from them is directly streamlined in the liver.
- Eat healthy carbs
You can eat plenty of carbs as long as you choose the right types. Eating starch-laden foods is strongly advised against. Foods in this category include grains, squash, and potatoes. Beans are optional.
Eat veggies like cauliflower, collards, asparagus, kale, onions, artichokes, zucchini, peppers, fennel, tomatoes, and broccoli.
- Get enough protein
It is important to consume protein at every meal, particularly at breakfast. Protein is critical to eliminating cravings, controlling blood sugar levels, and keeping good overall health. Good sources of protein include fish, chicken, grass-fed meat, nuts, and seeds.
- Eat good fats
Eat healthy fats is also extremely important during a sugar detox. Snack on seeds and nuts and supplement meals with avocados, fish, and extra virgin olive oil.
- Have an “emergency kit”
As explained by the eminent health advocate Dr. Deepak Chopra, “You never want to be in a food emergency when your blood sugar is dropping…You need an emergency food pack…I have one filled with protein, good fats, and good snacks so I never have to make a bad choice.”
- Get enough sleep
Adults should aim at getting seven to nine hours of quality sleep. Any deviation from this recommendation can negatively affect the hormones which suppress appetite, resulting in unhealthy cravings.
Healthy dietary habits lower the risk of inflammation and heart disease. Consumption of sugar and refined starches is a catalyst for an inflammatory response. To counteract inflammation, opt for healthy sources of protein and fat.
- Breathe Mindfully
Cortisol is the stress hormone which triggers feelings of hunger. The good news is that you can curb these feelings and switch metabolism from fat storage to fat burning by breathing mindfully. “Simply take five slow deep breaths – into the count of five, out to the count of five, five times.”