Sugar-Free Diet: Goodbye Sweets! Enjoy Healthy - 14-Day Sugar-Free Challenge for More Vitality and Well-Being (Guide: Sugar-Free Diet Tips & Sugar-Free Recipes for a Healthy Diet Without Sugar) E-Book

HOMEMADE LOVING'S

• Herausgeber: BookRix
• Kategorie: Lebensstil
• Sprache: Englisch

Veröffentlichungsjahr: 2024

Beschreibung

Sugar-Free Diet: Goodbye Sweets! Enjoy Healthy - 14-Day Sugar-Free Challenge for More Vitality and Well-Being (Guide: Sugar-Free Diet Tips & Sugar-Free Recipes for a Healthy Diet Without Sugar)

Discover a path to a healthier, more vital lifestyle in our book "Sugar-Free Diet: Goodbye Sweets!" Our 14-day sugar-free challenge offers not only a detox from excess sugar but also an introduction to a sugar-free lifestyle.

A sugar-free diet, a life without sugar? That's exactly what awaits you. We'll show you how to start a sugar-free life step by step. Begin your journey to eliminating sugar-rich foods and find out how you can increase your vitality and well-being.

In the book "Sugar-Free Diet: Goodbye Sweets!" you will find:

✓ Sugar-Free Diet Tips: Practical advice for successfully mastering sugar withdrawal and establishing a healthy, sugar-conscious diet.
✓ Sugar-Free Recipes: Delicious sugar-free dishes to help you eat healthy and varied (including nutritional information).
✓ Sugar-Free Foods: A list of sugar-free foods that you can use in your new, sugar-free diet.
✓ Lose Weight Sugar-Free: Information on how you can successfully lose weight through a reduced-sugar diet and sugar-free cooking.
✓ Health Benefits: Learn how a sugar-free diet can positively impact your health, from more energy to improved skin health.

Start your sugar-free challenge now and experience the benefits of a healthy diet without sugar. This book is the ideal companion for you if you are looking for a sugar-free diet or simply want to make the switch to a sugar-free lifestyle.

Discover the possibilities of a sugar-free diet and increase your vitality and well-being.

Leseprobe

Sugar-Free Diet:

Goodbye Sweets! Enjoy Healthy - 14-Day Sugar-Free Challenge for More Vitality and Well-Being

(Guide: Sugar-Free Diet Tips & Sugar-Free Recipes for a Healthy Diet Without Sugar)

Reproduction, translation, further processing or similar actions for commercial purposes as well as resale or other publications are not permitted without the written consent of the author.

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Unmask sugar traps and live healthily: The path to a sugar-free diet

The origin of sugar: a closer look at its role in our diet

The truth about sugar: How does it affect our diet and why is the dose crucial?

Sugar in the diet: which foods contain it and how do I recognize hidden sugar?

Natural sugar alternatives: What's really behind them?

The world of sugar substitutes: the facts

Sugar substitute: find out which one is best for you

The 14-day challenge: enjoy low sugar and explore the world of taste

Day 1: Healthy eating without sugar

Day 2: Healthy eating without sugar

Day 3: Healthy eating without sugar

Day 4: Healthy eating without sugar

Day 5: Healthy eating without sugar

Day 6: Healthy eating without sugar

Day 7: Healthy eating without sugar

Day 8: Healthy eating without sugar

Day 9: Healthy eating without sugar

Day 10: Healthy eating without sugar

Day 11: Healthy eating without sugar

Day 12: Healthy eating without sugar

Day 13: Healthy eating without sugar

Day 14: Healthy eating without sugar

Sugar-free living made easy: your next step towards a healthier diet

Unmask sugar traps and live healthily: The path to a sugar-free diet

Have you ever felt confused when it comes to nutrition? First we are told that a certain food or food component is the reason why we gain weight. Then we are told that it contains healthy ingredients and that we can enjoy it without hesitation. But it doesn't take long before it ends up on the black list of fattening foods again - for reasons that no one really understands. No wonder, after all, such information often comes from magazines or Facebook pages whose operators certainly don't have a degree in ecotrophology or have trained as dieticians. This contradictory and often incomplete information makes it particularly challenging for people who are overweight to change their diet and finally reach their feel-good weight.

But there is good news: A lot has changed in recent years. Thanks to food bloggers on platforms such as Facebook and Instagram, who not only make healthy dishes look healthy but also delicious, and the fitness trend of recent years, a greater awareness of healthy eating has emerged. As a result, we have taken a closer look at the composition of our food and now know what should and should not end up on our plates. There used to be uncertainty about artificial sweeteners such as aspartame, but today health-conscious eaters avoid such substances with good reason: they are considered potentially carcinogenic, are barely recognized by the body as food and have no nutritional value - instead they end up directly in our fat cells. And if these are already occupied, new fat cells are produced without further ado.

But sugar in a healthy diet is not only tricky in this context. We now know that sugar is a real problem.

Have you ever thought about how much sugar you eat, whether occasionally or regularly? Sure, gummy bears, cakes and cookies are sweet, that's nothing new. But did you know that pasta, potatoes, rice or seemingly healthy agave syrup also contain sugar, which is anything but good for your figure in large quantities? If you hesitantly answer "no" now, you're in good company. Because in order to understand this, you need to have at least a basic understanding of what sugar is and what role it plays in our diet.

But don't worry, we're not facing an unsolvable riddle. This guide offers you a 14-day challenge that will help you to carefully approach a sugar-free diet. You'll learn where sugar is lurking and how to distinguish healthy from less healthy sources and types of sugar.

After this challenge, you will be able to prepare delicious meals that are not only good for your taste buds, but also for your body. Alongside sufficient exercise and targeted training, this is the key to losing weight in the long term and leading a healthy life.

The origin of sugar: a closer look at its role in our diet

You probably know sugar as the small white or brown crystals that come in 1 kg packets on supermarket shelves. You may also think of rock sugar for your tea, powdered sugar or the coarser pieces of granulated sugar used to decorate baked goods. Whether it's gelling sugar for jam, liquid glucose syrup for confectioners or sugar for homemade sweets - they all ultimately belong to the same category and are notorious as the biggest fatteners in our society. But what is actually behind the term sugar and why is it considered so unhealthy?

The word "sugar" usually refers to household sugar, i.e. the white or brown crystals that you find in packaging. From a chemical point of view, this sugar consists mainly of sucrose, a carbohydrate. Carbohydrates are one of three macronutrients that we need in larger quantities - the other two are proteins and fats. Proteins are found in meat and many plant foods, for example, while they are essential for cell regeneration and muscle building. Fats act as a binding agent in the body and perform important functions in cell production. Carbohydrates, on the other hand, are the energy suppliers, the "gasoline" for our organism, so to speak. They are essential for our energy supply, but if we consume too many of them, they have to be stored somewhere. The body tends to store them in the form of fat, which can lead to weight gain. And yes, carbohydrates are found in just about everything that contains sugar.

But carbohydrates are not just carbohydrates. They can be divided into short-chain and long-chain carbohydrates, named after their chemical structure under the microscope. Short-chain carbohydrates consist of fewer interconnected molecules compared to their long-chain relatives. Their bonds are not as strong as those of long-chain carbohydrates.

Household sugar belongs to the category of short-chain carbohydrates. This means that this chemical compound can be broken down relatively easily and the individual components are quickly available for energy production. Long-chain carbohydrates, on the other hand, present the body with greater challenges, as it has to expend more energy to convert this chemical compound into a usable form.

In short, sugar is the turbo fuel for your body, so to speak. It provides quickly available energy. However, this energy boost does not last long, as the chemical compound is broken down quickly and the nutrients it provides hardly deliver what they promise once they have been eaten.

The truth about sugar: How does it affect our diet and why is the dose crucial?

Sugar, a member of the carbohydrate family and one of the three main nutrients alongside protein and fat, plays a crucial role in our diet. Humans rely on carbohydrates as they are our main source of energy. However, not all sugars are created equal, and our modern diets have meant that we often consume them differently than nature intended.

Sugar belongs to the group of short-chain carbohydrates. These provide rapidly available energy, as the body can quickly break them down into usable components. The splitting process begins in the mouth, thanks to enzymes in the saliva. This type of carbohydrate is found in foods rich in sugar, but also in natural delicacies such as fruit, which are often underestimated.

In nature, these quickly available sources of energy fulfill an important purpose. In the wild, life was strenuous for our ancestors, whether they were fleeing from predators or fighting them. Here, readily available energy sources were of crucial importance in order to quickly replenish empty energy reserves.

Long-chain carbohydrates are just as important. Their metabolism requires considerable energy expenditure to convert them into a usable form. Therefore, they provide the body with less energy than they actually contain. This may seem inefficient at first glance, but it serves an important purpose.

In the Stone Age, when our diet was different from today, it was harder to find short-chain carbohydrates, while long-chain carbohydrates were plentiful. Fruit was the main source of sugar. A handful of gummy bears would have been a real treat for Stone Age people, because what is commonplace for us today did not exist in nature back then. Today, we have to make sure that we use wholegrain products instead of refined carbohydrates and give preference to vegetables in order to avoid an excess of readily available sugar and the associated excess energy. This excess ends up directly in the production of new fat cells and can lead to obesity.

So sugar is not fundamentally bad. As with any "poison", it depends on the dose. Your body needs energy from carbohydrates in order to function. However, excessive consumption of sugar inevitably leads to weight gain and is a major problem of our modern eating habits.

Sugar in the diet: which foods contain it and how do I recognize hidden sugar?

You now know that there are short and long-chain carbohydrates and that you can't do without them, but if you do, then long-chain carbs are more advisable. But what about real sugar? Which foods contain it, how is it disguised by the industry and what different types of sugar are there?

Not all sugar is the same

You will find sugar on the list of ingredients in many foods. Yoghurt, baked goods, almost all ready meals, spreads, sauces and convenience products all contain sugar - unless the product is labeled as sugar-free. But even then there are pitfalls. The fact that products with such a list of ingredients don't always say sugar where sugar is present makes things difficult. You may also stumble across one of these labels:

Glucose syrup (sweets, gummy bears, etc.)

Fructose (fruit sugar)

Lactose (milk sugar)

Sucrose

Dextrose (glucose)

Fructose-glucose syrup (mixture of fructose and glucose syrup)

Caramel or caramel syrup (caramel is sugar that has been heated to a high temperature)

Maltose or malt extract

Dextrin or maltodextrin

Sweet whey powder (contains lactose)

You can look for these ingredients on the packaging. This will allow you to avoid very sugary products for the most part if you shop more consciously in future. You will notice that you can follow a simple basic rule. The more natural products you buy, the less difficulty you will have in avoiding sugar. Because there's nothing in a stick of celery, a zucchini or an organic chicken breast that you don't want to eat. Conversely, this means that from now on you can stop eating ready meals and cook for yourself instead - and decide what is allowed in your food and what has no place there.

In addition to the names used by the industry, which all boil down to sugar, there are other critical products that you may not be thinking about now. At first glance, they may seem healthy and often have healthy properties, but at the same time they contain sugar in various forms. These foods or products include

Agave syrup (sugar substitute that actually still contains a lot of sugar)

Honey (has an antibacterial effect, but is sometimes made from sugar)

Fruit juices & smoothies with fruit (contain fructose; green smoothies made from vegetables contain less sugar)

Natural vs. artificial sugars