If you answered yes to those typical questions then I have a secret to tell you: You are not alone. Okay, maybe you knew you are not alone and over sixty percent of people reading this post have a problem losing and keeping weight off, but what you may not understand is the secret behind the secret.

Here is the question you should ask yourself to understand the secret behind the secret: Why are you not alone? Why do so many people struggle with their weight? Why are we all getting fatter and fatter and sicker and sicker?

The answer to that question may surprise you.

I’ve studied health and nutrition all of my life and I have come to a shocking conclusion. Your weight gain is not accidental; someone (or something) is doing this to you. Who (you ask) could be causing us all to gain weight? The answer is simple: Space Aliens. While you might think I’m silly for suggesting that aliens are controlling what we eat, take a look at the evidence:

• A recent study named Colorado as the skinniest state (with only 21 percent of the population being overweight or obese). That sounds great, but when the same study was done in the 1980s, there was no state that had over 20 percent of its population being counted as overweight. Colorado would have been the fattest state in 1980.
• The life expectancy of today’s children is actually dropping (they won’t live as long as previous generations). The main culprits that are expected to shorten their lives? Obesity, diabetes and heart disease.
• Seven percent of the U.S. population visits McDonald’s each day! Around 25 percent of us eat in a fast-food restaurant every day. One-half of all the money we spend on food is food eaten out of the home and it is calculated that we spend 90 percent of our money on processed foods (either restaurant or store-bought).

You, I, and everyone you know are eating alien foods and those foods we eat are designed to do one thing: pile on the weight. We are all eating foods that our bodies think are foods but they are really designed to make you ill and overweight.

Tapped Into Your Brain

You might think it would take a lot of effort to make you eat foods that are really not foods, but it doesn’t. The aliens have discovered that humans love three things in their food:  sweet, fat, and salt. Humans who eat foods full of fat, sugar, and salt become addicted to these foods just as a smoker is addicted to tobacco; soon it is all they will eat. If these three “ingredients” are put in any food, then humans will be drawn to that food like moths to a flame, like bees to honey, like kids to McDonalds.

The aliens have also discovered that if you make humans feel rushed then they will grab any food (and non-food) that is easy and fast.

You and I are being lead around by our tongues to our doom.

You the Gardener

Take a moment to imagine something with me.

Imagine you are a gardener and you want to grow the best flowers in the world. What would happen after planting the seeds in your new garden if your flowers weren’t growing very well?  If you are a good gardener you would want to find out what is wrong. You might adjust the water, check the nutrients in the soil, and make sure that plant is getting enough sunlight.

Now, keep your gardener’s hat on and walk over to the mirror. What do you see? If you were trying to grow the best human in the world what are the results? If you don’t see a healthy you in the mirror then you need to start adjusting the nutrients for your human body.

The answer to your weight problem is not some pill (that is just another alien trick) the answer is to change your diet from an alien diet to one designed for humans.

Prepare for Battle!

If you are going to do battle with aliens I can tell you right now that you don’t need a ray gun or space ship, you need two things:

1. The first thing you need is an understanding of what makes humans grow the best.
2. You need guidance on how to break free of alien-inspired foods.

I’m calling for a radical change to the way you approach your food and your life. I’m going to suggest that spending 90 percent of your food dollars on processed foods (even Weight Watchers) is never going to help you live a longer and skinner life.

My new book Are Aliens Making You Fat? is the tool you need to make the conversion from alien foods to human foods and to arrive at your ideal weight. The book also helps you to incorporate exercise into your life.

I have a six-week program that supports you through the transition from an alien diet to a human diet that you can sign up for at: The Alien Diet.Com

You can also buy the book on Amazon: Are Aliens Making You Fat?

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I’ve been asked a lot about how effective my 30 Sugar Free Days Program and my new Alien Diet Program is for weight loss and while I could give you a lot of diet success stories, why don’t I let the people who have been through the program let you know:

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I just began my third week on Sunday, and my wedding ring is loose! All my clothes are baggy and I don’t think I will ever eat sugar again! I love how you said you can feel like an “alien on planet carbohydrate” … that’s exactly how I feel! I have found some wonderful farms in my area and I’m shopping at the market less and less. Thank you so much, this is exactly what I needed!

Hilary Barry

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My great news is the my cholesterol went from 268 to 184 and my triglycerides from 271 to 75. I am simply amazed!  My cholesterol and triglycerides have never been that low as far back as my records show which is 1998.  This after being sugar free for just 4 months. It proves to me how dangerous sugar is to our health.  This is great motivation for me!

Thank you again.  I am floating above the clouds after being so down for so long with these high numbers.

Marion Pippin

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I’ve been sugar free for a little over 2 weeks now, and Dr. Scott was right, my cravings severely declined within the first week I would say. Now I don’t even think about sweets! That’s not to say that at this point I wouldn’t WANT something sweet , but I have the willpower to turn it down because my cravings are no…t out of control. I’ve never gone this long without sugar or bread, I can’t believe I’ve made it this far

Nerine E

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Thanks a million for your program and sage advice. I did not follow the plan strictly for these 30 days (it is my second time around), but kept the principles in mind to adjust my entire lifestyle for the rest of my life. I am a former fat girl, went from 170 lb in my teens to now 115 lbs at 47 years old. I look and feel better tha n I ever have in my life. I can do 30+ pushups, vigorous cardio, working with a preschool population with ceaseless energy. Everyday, I work out and I eat a lower carb, low sugar diet super rich in veggies, fruit, nuts and meats…

I think what you offer us is so great…Your language and formatting is direct, concise and easy to absorb.  You do not come across like a lobbyist, or in-it-for-profit industrialist, or highly technical scientist…

Your encouragement and inspiration works to motivate me.  You are giving the gift of a better-lived life:   with a healthier body, clearer thinking, more energy to be the best YOU…I am so grateful.

Diane Rogers

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I’ve completed 7 days and lost 1.5 pounds. I don’t think I’ve ever EVER gone 7 hours without sugar so this is a HUGE accomplishment. I really look forward to the emails. I keep them all and reread when I need a boost.

Very nice program!

Jess Marke

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I’ve been low-carbing for 5 years now and feel terrific. Still, I have a sweet treat from time to time and was having a horrid problem eliminating artificial sweeteners from my diet. Your challenge inspired me – 30 days! I could do that.

Thanks for sponsoring this!

Bev C

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I’m sorry but I didn’t think to take pictures but I did take body measurements and I lost about 2” off my hips. I hope that helped, I plan to keep doing it for life. Thanks a lot!

Cathy

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I’ve been sugar free and actually, mostly meat free as well, for almost 3 weeks now. The weight is coming off finally and I feel free. I feel that I’m healing from all the destructive foods I’ve eaten in the past year. Not eating the meat has provided my liver to clean up, so I’m grateful to be “cleaning house”. I can tell by my increased energy and healthier looking skin, that it’s really helping.

My cravings have virtually disappeared, I think because I’ve eliminated the foods that trigger the cravings. It’s been, actually, the easiest weight I’ve lost in a long time.

So, thank you again. Just had to write and let you know how much I appreciate this.

Elaine A

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I have become a much healthier person in the last month (my doctor said I could lower my insulin from 30 units to 25) and I thank God for finding you and your program on the internet! Thank you for staying in touch with me through the 30 day challenge and being the encouragement that you are!

God Bless You, Joe

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After just two weeks going sugar free, the biggest benefits I get are:

• Less muscle pain.

• Better sleeping at night.

• More energy.

• Clearer thinking. That is the number one reason I’ve gone without sugar. Sugar fogs my brain. After just two weeks going sugar free, I can think clearly, process difficult decisions effortlessly and remember much better.

• I simply function more efficiently.

Again, thank you for the 30 days plan. I think it’s great!

Yours truly,

Julia M

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I just finished the 30 day Sugar Free Days. I really enjoyed having someone who knew what I was going through. I thought I had been sugar free for three months before I started your program, but I didn’t realize how many products I was eating contain sugar by a different name. I would go to my computer each morning before breakfast to read your encouragements. I learned a lot from your e-mails and printed some out for reference.

I am pre diabetic and my blood sugar was in the 100-115 range when I started four months ago. It has only been in the low 90?s for the last week, for which I am grateful to you. I didn’t think I could get it down without medication. I am having my cholesterol checked on Monday. I am hoping for the same result.

Thank you very much,

Marion

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Does eating sugar give you a headache? The sugar headache, otherwise known as the Holliday Headache (because we eat so much sugar on Easter, Halloween, Christmas and other holidays) has a lot in common with a hangover headache but it strikes any time year when we overdo sugar.

While most have experienced a sugar headache at some time in their lives it is not well known in medical circles. It might even surprise you to learn that the exact causes of all headaches are a bit of a mystery. Migraines and cluster headaches are thought to be vascular (having to do with blood flow) but how blood changes create a headache is unknown; the same is true of the sugar headache.

I view the sugar headache as a toxicity or dehydration event and while it might be an annoyance it could also be the sign of something more dangerous. Let’s look at dehydration ad toxicity and see how they might cause a headache.

Sugar Dehydration

Dehydration is a common way to get a headache and sugar can lead to dehydration. Eating too much sugar dehydrates your body in two ways.

• Dilution: When you eat too much sugar, your body has to dilute that sugar to keep it from harming your body. This means that water is being pulled from all parts of your body to balance the large amount of sugar in your blood stream. While this water-pulling effect happens all over the body, it is your head that suffers the most.

• Urination: One of the ways that your body has of getting rid of excess sugar is to dump it in your urine. This is especially true of diabetics, who have to go to the bathroom a lot.

Toxicity

The other way to think about sugar is to consider it a toxic event. While your body runs on glucose (a simple sugar) it was never meant to have a ton of simple sugars running around in the blood. If you look to nature, you would find that there are almost no foods that contain the high amount of sugar you would find in a soda or piece of cake. If natural foods do contain a high amount of sugar it is often bound up and hard to get to (like in a sugar cane). The only way to get a large amount of sugar into your body is to have that sugar processed before you put it in your mouth. Processed sugar or processed grains both act like sugar in your body and this is toxic to the very blood cells that carry the sugar throughout the body. (I explain this at length in my book Sugarettes).

Something Worse?

Sugar headaches can also be a warning. If you get sugar headaches often, you might just be diabetic or pre-diabetic. The best way to find out if you are diabetic is to go and see your doctor and have them run some blood tests, but here are the typical symptoms of diabetes:

• Excessive urination: As I mentioned above, sugar acts like a diuretic and will spill sugar and water into the urine. Having to urinate a lot is often one of the first signs of diabetes.
• Excessive thirst: Since diabetics are losing a lot of water (see above), they are often thirsty all the time.
• Excessive hunger: Everyone has periods of time when they are hungry, but diabetics are hungry all the time (with strong cravings for carbohydrates, sweets and sugar). This is one of the strange things about diabetics: They have a lot of sugar in their bodies, but it is not being used by the cells so they are hungry all the time.

Sugar Headache

The reasons why sugar gives you a headache are many and not readily understood. But you don’t have to wait for a reason to stop the pain in your head.

You can stop your sugar headaches and give sugar the boot by trying my 30 Sugar Free Days Program. During the program, you will learn about foods that act like sugar and what you can do about your cravings. Make sure you understand that sugar is doing more harm to your body than just giving you a sugar headache, take this opportunity to learn from your headache that you shouldn’t be putting large amounts of sugar in your mouth and you need to make a change.

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You don’t know how to exercise right. If you have ever tried to exercise to lose weight I can almost guarantee you that you were doing it wrong. How do I know that? I know that because most people who exercise for weight loss don’t exercise hard enough or for long enough and (most importantly) don’t understand why they are exercising. If you want to exercise to lose weight fast you need to learn how to exercise properly, let me show you how.

Hard Enough

In order to lose weight you have to exercise harder than you might think. Exercise that is hard enough has two components:

• Sustained Exercise: Exercises such as running or jogging, jumping rope, cross-country skiing, walking, running in place, bicycling, rowing, swimming, stair climbing, and dancing can all be sustained exercises. These are exercises where your heart rate is elevated over a long period of time and you don’t have any time where your heart rate drops. All other exercises (such as tennis, basketball, golf…) allow your heart rate to slow down in between times of effort.

• Intensity: Study after study has shown that exercise intensity is a key ingredient to both increasing your metabolism and exercising for weight loss. While there are many ways to measure the intensity of a workout, the easiest way is to buy a heart rate monitor. In order to lose weight and boost your metabolism you need to exercise at least 70 percent of your maximum heart rate.

While this is a bit complicated, here is how you determine your 70 percent of maximum:

• To find out what your 70 percent of maximum is, you first you have to find out your maximum heart rate. When you have your maximum heart rate, you can then determine 70 percent from that amount. To find your maximum heart rate, use this simple formula: subtract your age from the number 220. The result of your calculation is a good estimation of your Maximum Heart Rate. Now that you have your Maximum Heart Rate, you can compute your 70 percent (if you don’t remember how to do this math, you simply take your maximum heart rate and times it by .70).

Long Enough

Most people who exercise for weight loss don’t exercise long enough. Research shows that you need to exercise at least 20 minutes a day (but more like 40 minutes a day) in order to see some benefit.

Exercising this long is a big commitment on your part, but you can combine exercise with other things that you do every day (such as watching television) to minimize the impact on your schedule. Do you watch a show every night? Then use your stationary bicycle or treadmill while you are watching your show. If you do this after you eat, the benefits will be double (you will be burning off calories that would normally just be added to your waistline, as most people just sit after dinner and you will be getting in your exercise for the day).

The Reason Why You are Exercising

The biggest problem people have when they think about exercise for weight loss is that they really don’t know why they are exercising.

Take a look at the facts:

• One pound of fat contains 3,500 calories
• Walking fast for a mile will only burn off around 100 calories

Who wouldn’t get discouraged after reading that? Here is what you need to wrap your mind around about exercise: You don’t exercise to burn off calories; you exercise to boost your metabolism. Your metabolism (or Basal Metabolic Rate) burns somewhere between 1200 to 1800 calories a day even if you are lying in bed doing nothing.

The focus of exercise is not to burn calories, but to build muscles. This is why you exercise. When you add more muscles to your body it boosts your metabolism. When you exercise hard enough, you also boost your metabolism.

Let me say it again: The key to exercise is to raise your metabolism, not to burn calories. This is how you lose weight fast: exercise hard enough, for long enough and build your metabolism.

Start Slow

Before you start exercising, you should check in with your doctor and remember to take it easy at first. I suggest that you start your exercise for weight loss slow and work up in intensity and length. Yes, you can exercise to lose weight fast; but you just have to know what you are doing.

Note: If you really want to supercharge your weight loss, try the 30 Sugar Free Day Program.

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Want to know how many calories you should eat to lose weight? The answer is simple: If You Want to Lose Weight, Calories Don’t Matter. You might be a bit surprised by that answer (especially when doctors, nutritionists, and government agencies all have suggestions for how many calories you should eat if you want to lose weight). The truth is simple: your body is not a calorimeter. What is a calorimeter? It is the machine that food scientists use to determine how many calories food contains (see picture on this page). The problems with using a machine to decide the value of food are many, but the biggest problem is that a calorimeter has no storage device (the way that you do).

What is a Calorie?

The first thing you need to know is what a calorie is. Here is the definition: A calorie is the energy needed to increase the temperature of 1 gram of water by 1 °C. If you are wondering what that has to do with how much you should eat to lose weight, you are not alone. Food scientists stick an apple in the calorimeter and measure how much energy it produces when they burn it and that (supposedly) tells them how much energy you get from eating that apple. Scientists will tell you that a calorimeter is a good substitution for what happens in the body (but don’t you believe it).

Most people would say that a calorie is the amount of energy that is stored in the food that we eat (and, basically, that is correct), but not the whole story.

If you take the common scientific wisdom about calories as truth, then you would say that everything that you eat has energy in it and that certain foods contain more energy than others. But that doesn’t have anything to do with weight loss. In order to lose weight, you have to focus on which foods you are eating, not how many calories the foods have.

Calories in Calorie out is Bunk

In order to lose weight (food scientists suggest) you have to burn more calories than you take in, but what they forget is what happens to calories that you cannot use right away and there are ways to change what you are storing and what you are not.

You want to store calories? That is easy just keep your blood sugar high.

When your blood sugar is high, three things happen:

• No conversion of fat into energy: Since your body has enough energy running around your blood (in the form of glucose) it will not covert fats into energy. It takes energy to change fat into glucose and almost no energy to store fat as fat.
• No conversion of fructose into energy: In a strange twist, it seems easier for the body to store fructose (a sugar) as fat than it is to change it into energy (glucose). So that soda that is high in fructose goes straight to your hips.
• Fat storage increases: High sugar means high insulin (the hormone that controls sugar) and high insulin means that you will start to store fat.

As you can see, storing calories is easy when your blood sugar is high and the opposite is also true (keeping your blood sugar low means that you are not storing calories).

How Many Calories Should you Eat?

I know you grew up with the idea of calories and are used to thinking about them when you want to lose weight, but here is where you have to change your mind. Instead of thinking how many calories should you eat to lose weight you need to start thinking about what kind of foods you need to eat to lose weight. The beauty of this approach is amazing; you no longer have to count calories and you can eat as much as you want (just pick the right foods).

Here are the basic steps of good weight loss:

• Keep sugar out of your life (this means you also have to avoid the foods that act like sugar).
• Eat plenty of fruits and vegetables: While you might have to watch that you are not eating too many starchy vegetables and sweet fruits, vegetables and fruits are the basis of a good diet.
• Exercise: Yes, you have to get out and move your buns around to lose some weight.
• Avoid dairy: Dairy foods are a common food allergens and tend to pack on the pounds. Try a week without and dairy foods (cheese, milk, yogurt…) and see what happens to your weight.
• Limit meat: Meat should be an occasional meal and not an everyday (or everymeal) food. Try eating meat on the weekends only or avoid it altogether until your weight stabilizes.

Remember, if you want to lose weight, you have to stop saying “how many calories should I eat to lose weight?” and start saying “what foods should I eat to lose weight?”

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Most weight loss success stories sound pretty much the same. The stories all tell of people losing incredible amounts of weight in short periods of time using some new and crazy diet. But the question you really want to ask is: Did the Weight Stay Off? Everyone reading this page has probably lost weight (maybe even a lot of weight), but the reason why you are here today is because you are looking for a weight loss success story where people take weight off and they actually keep it off. Let’s face it, the only weight loss success story you really want to hear about is yours.

What Works and What doesn’t

After reviewing and experimenting with hundreds of diets in thousands of people, I can tell you something that may surprise you: All Diets Work. From Akins, to South Beach, The Hollywood Diet, The Cabbage Soup Diet, Master Cleanse, yes, even the Grapefruit diet… they all work.

The question is which of these diets work in the long term? Which of these diets can people lose weight and keep it off?

I have two standards for deciding if a diet works in the long term.

• The first is can people actually do the diet long term? When I ask this question of the above diets, most fail. It is hard to eat only bacon and butter (so Atkins and South Beach are out), likewise Master Cleanse, Cabbage and Grapefruit diets can only be done short term. And as far as I can figure out, the Hollywood diet is just a “sell you another product” diet and no one has the money to keep doing that very long.

• The second question I ask is: are you healthier on the diet? Once again, Atkins and South Beach are the first to drop off because eating nothing but high fat and protein foods will do nothing for your longevity. Each of the other diets (Cabbage, Master and Grapefruit) all appear to be healthier, but they are unsustainable.

What’s Left?

After much experimenting I can tell you that the only long term weight loss success stories come from people who make a life change, they change the way that they are eating and living their lives. They realize that their weight gain is a product of the environment that they live in and that going on a short-term diet does nothing because as soon as they are off the diet and back to eating what they normally eat, the weight comes right back. The problem with weight gain is the way that we live our lives and our lives have to change if we are going to lose weight.

Here are the elements of that life change:

• Exercise: A successful diet is one that starts with exercise. It doesn’t have to be anything too strenuous at first, but you do have to commit time to your effort (at least 30-40 minutes a day).
• Vegetables: You have to eat more fruits and vegetables. I suggest eating around 80 to 90 percent of your diet as fruits and vegetables. If that sounds like a lot, it is. Make changes slowly and add as many fruits and vegetables into your diet as possible.
• Fat and Protein: I think humans are designed to eat protein, just not as much as we do. I think that eating meat should be a once-a-week activity and not an every-meal activity.
• Sugar: You got to kick sugar and the foods that act like sugar. Check out my program for kicking sugar: 30 Sugar Free Days.
• Diary: Dairy foods are the worst foods you can eat if you want to lose weight. Drop the dairy and drop the weight.

Remember, if you want to lose weight you are going to have to change the way that you are living. Your own personal weight loss success story comes from realizing where you are and where you want to be and making steps towards that every day.

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Have you ever wondered which is worse: fat or sugar?

You have probably heard that carbohydrates can lead to weight gain (and this might lead you to think that sugar is worse) but you may have also heard that fat can lead to weight gain (and this may lead you thinking fat is worse). With these two thoughts in your head you can find yourself bouncing from a low-fat diet to a low-carb diet and then back to a low-fat diet.

If you are feeling confused about which is worse (fat or sugar) you are not alone.

This debate has been going on for a long time and has created a truckload of books, none of which address the real issue. Here is the truth: both sugar and fat are bad for you and to make matters worse they often work together to lengthen your waistline and shorten your lifeline.

To understand why fat and sugar work against your health plan you first have to understand what goes on in your body when you eat each of these foods and then understand what happens when you combine them.

Fat to Fat

There are two reasons why fat adds to your weight.

The first is that fat is very energy dense. If you body decides to use the fat you eat as fuel then it only takes a little bit of fat to create a lot of energy. Unfortunately for all of us, our bodies rarely use the fat we eat as fuel (read on).

The second reason dietary fat lead to body fat is that changing food fat into energy takes energy.  In order to use fat as an energy source, your body has to change fat into glucose (the basic energy source in your body). Your body really doesn’t want to spend any energy it doesn’t have to spend changing fat into energy, so it is much simpler to just store that fat.

Sugar Equals Fat

Sugar is also turned into fat in your body because your body doesn’t like to waste energy. When you drink a soda, or eat something sugary, your body cannot possibly use all that sugar energy. Your body’s solution to extra sugar energy running around the body is to store it. This is why low-carb diets work, if you keep your blood sugar low then you also keep your body from converting blood sugar into body fat.

Remember that sugar itself is easy to turn into fat, but there are also foods that act like sugar that will just as easily be turned into fat.

The Double Whammy

To understand why both sugar and fat are bad (especially when they are combined) you have to put yourself in the position of being the energy tsar of your body. Imagine if it was your job to determine where you get energy for the whole body. Your job (as tsar) is to make sure that there is enough glucose running around in your blood to meet all your body’s needs.

Now that you are in charge of energy distribution, imagine what happens after you go to your favorite hamburger restaurant.

The first thing you are served at the restaurant is a soda. It takes only a few minutes after you drink that soda for your blood sugar to rise. If you are the energy tsar and are looking at the energy needs of the body then you are happy that you now how enough energy to run the whole body.

But here is what happens: you keep drinking that soda waiting for your food to arrive and now the as the energy tsar you have to start making choices. What do you do with that extra sugar? You are probably going to start storing it, but it gets even more complicated when you start to eat the rest of the meal.

Here comes fat from the hamburger, French fries and cheese you are eating. Is there any way that you are going to spend the energy to convert that fat into energy? No, you have more energy than you need because of the soda you drank earlier. If you are a smart energy tsar, you are going to simply store that fat as fat and then start storing the extra sugar (now from desert) as fat too.

Which is Worse, Fat or Sugar?

The question about which is worse (fat or sugar) is that they both cause us problems and especially when they are combined in a meal. The low-carb people got it half right and the low-fat people got it half right. If you want to lose weight, you need to find a diet plan that avoids both fats and sugars.

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How do you feel these days? If you feel a bit sluggish, tired, bloated, fuzzy in the head, have headaches, belly aches, or just don’t feel right then it may be time for a sugar detox. Sugar is everywhere (even in foods you don’t suspect, see: Hidden Sugars) and it is hard work doing a sugar detox and avoiding the white stuff all together. But a sugar detox is well worth the effort if you want to lose a few pounds and get back to feeling like your old self again.

Why is Sugar a Problem?

Oh sugar, you cause so many problems, let me count the ways:

1. Addictive: As you might have guessed, sugar is addictive. But what you may not have guessed is just how addictive sugar can be. When scientists test rats addicted to sugar they find that the addiction to sugar is just as strong as other addictions (like cigarettes, alcohol and even hard drugs). If you doubt this, try staying away from all sugar for just one day and you will see what a powerful hold that white stuff has over you. When you do a sugar detox you have to battle your addictions.
2. Health Problems: While many people in the medical community think that eating even large amounts of sugar is no problem, research is now showing that sugar is at least partially responsible for diabetes, heart disease, obesity and maybe even some cancers.
3. Weight Gain: The more sugar you eat, the more you are going weigh. The reason for this is that your body doesn’t want to waste the energy that you eat. Your body only needs so much fuel and when you eat too much sugar it is going to store all that extra energy as fat. Most people who go on a sugar detox lose a lot of weight.
4. Hurts Your Brain: Sugar is responsible for that fuzzy thinking you get in the middle of the day and can lead to headaches, problems focusing and maybe even depression. (see: What Sugar Does to Your Brain)

How to do a Sugar Detox

Going on a sugar detox is easy, right? All you have to do is stop eating all sugar. Well… it is easy to say you should do a sugar detox but much harder to actually do.

There are two obstacles that you have to overcome when you do a sugar detox.

• The first is the addictive nature of sugar. The bad news about a sugar detox is that the cravings that come when you stop eating sugar are incredibly powerful. But here is the good news: it gets easier. It really gets easier if you have support from friends and family. Most people who go through a sugar detox find that the first few days are hard and then they feel better than they have in a while.

• The second is that kicking sugar alone is not enough, you also have to stop eating the foods that act like sugar. The reason for this is that many foods you eat raise your blood sugar more than eating table sugar; so to truly detox from sugar you have to avoid the foods that act like sugar to (see: Foods that act Like Sugar).

I have created a program called the 30 Sugar Free Days Program that will help you with your sugar detox. The program includes daily e-mails and has a group on Facebook for the support that you need. The program is designed to help you stay away from both sugar and the foods that act like sugar.

Yes, a sugar detox is not easy, but it is well worth the effort and you will feel better than you have in a while once you given sugar a kick out the door.

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This question comes across my desk quite often: which is better, a low-carb or a high-carb diet? Because I am so squarely against sugar and foods that act like sugar people assume that I’m automatically in the low-carb diet group. It is almost as if people think that there are only two ways lose weight, you either go with the low-carb (and high fat and protein) crowd, or you go with high-carb (and low fat and protein) crowd. Both of these groups miss the point altogether. Of the two, I would have to say that the high-carb believers have it the most wrong. Humans are not meant to eat grains or sugar in any large amount (if at all). Yes, it is carbohydrates (sugars and foods that act like sugar) that add to your waistline, but that doesn’t mean that the bulk of the rest of your diet should be fat and protein.

What the Low-Carb Lovers Get Right

The low-carb crowd understands that eating carbohydrates adds to our weight. There is no doubt about the connection between eating sugars and foods that act like sugar and the fact that as we eat these simple sugars they get added to our waistlines in the form of fat.

The reasons why the body stores excess sugar are many:

• The first has to do with our basic energy needs. Your body runs on glucose and is the major energy source for all of the cells in your body. Your liver makes the decision of what to do with the energy in your body. But when you are eating sugars and foods that act like sugar all the time your liver has no need to (say) use fat as an energy source because it has all of its energy needs already met. It also means that your body will not convert other sugars (such as fructose) into energy because it is easier to store fructose as fat than it is to convert it into glucose.

• The second has to do with the elevation of insulin (the hormone that controls blood sugar) every time you eat something sugary. Insulin and produces another molecule called glycerol-3-phospate (G3P) and it is G3P that allows fats to go from the blood stream into the fat storage cells. Every time your blood sugar rises, you are creating the conditions for fat storage.

What the Low-Carbers got wrong

When we talk about fat storage high sugar is not the only thing that will raise insulin, protein also increases insulin.[i] There are also other ways to store fat, another molecule called Acylation Stimulating Protein (ASP) will do the same thing as glycerol-3-phospate and it is not dependant on insulin.[ii]

But probably the worst part of the low-carb groups insistence on high protein and high fat meals is that they miss the very foods we should be eating a lot of: vegetables and fruits. The research behind the quality of nutrition in vegetables and fruits cannot be questioned (see my post on Vegetables and Fruits), they are essential for building good, healthy bodies.

If you are on a low-carb diet, try at least eating low-carb vegetables. Don’t miss out on the life-sustaining nutrients of these foods just because you want to lose weight. You don’t want to lose weight and give yourself other problems. Here is a list of the lowest carb veggies:

• Asparagus
• Bean sprouts
• Beet greens
• Broccoli
• Cabbage
• Cauliflower
• Celery
• Cucumber
• Endive lettuce
• Mustard greens
• Radishes
• Spinach
• Swiss chard
• Watercress.

[ii] Redinger RN. The physiology of adiposity. J Ky Med Assoc. 2008 Feb;106(2):53-62.

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I often get the question about why fruits and vegetables are good for you and the short answer is that they are good for you because they are what you are supposed to be eating. That sweet tooth you have is not meant to lead you to white sugar or refined carbohydrates it is meant to lead you to the natural sweetness found in fruits and vegetables. Let’s take a look at exactly why fruits and vegetables are good for you.

High Nutrition, Low Calories

Anyone who reads this blog regularly knows I’m not a big fan of the calorie concept (see: When it Comes to Weight Loss, Forget Calories), but calories can be useful when talking about certain food concepts and understanding the goodness of vegetables and fruits is one of those times.

There are many ways to measure the value of the food you are eating. Measuring food by weight and nutrients is called a Nutrient Adequacy Score and is a common way to measure the quality of food, but it is very inaccurate. You can also measure the quality of food by calorie (how many nutrients does a food supply per calorie) and this is much more accurate. When you compare the nutritional value of foods by calories (called a Nutrient Density Score) you see that nothing stacks up to fruits and vegetables.

When you calculate the Nutrient Density of Foods then foods such as Kale, spinach, Brussels sprouts score really high (you get a lot of nutrients per calorie) and foods like grains, beans and meats are much lower (not many nutrient per calorie).

There are many different nutrient density scoring charts, but the most user-friendly is Dr. Joel Furhman’s (see ANDI Scoring System). Using this system show you that there is nothing as good for you to eat as fruits and vegetables.

You might be shunning fruits and vegetables for their cost, but take a closer look. When Turns out vegetables may seem expensive, but they provide the best nutrient per calorie of any food[i]

Anti-Everything

Fruits are vegetables are the anit-everthing foods (anti-cancer, anti-heart disease…) There are no better fighters of disease to put in your mouth than fruits and vegetables. Let’s take a look.

Anticancer

• Fruit consumption seems to be protective against cancers of the esophagus, oral cavity, and larynx.[ii]
• Eating more fruits and veggies protects against cancer of the stomach and pancreas as well as colorectal, prostate,^[iii] and bladder cancers. Even lung cancer risk is lower for smokers who eat their veggies.^[iv]
• For women, cancers of the cervix, ovary, and breast,^[v] and endometrium are all lower when they consume more fruits and vegetables.
• Women who consume a large amount of fiber are at lower risk for breast cancer in women (fiber “sweeps” cholesterol and bad estrogens out of the body).^[vi]
• Clinical trials are ongoing with many individual fruits and vegetables:
  • Cruciferous vegetables (such as cabbage and broccoli).[vii]
  • Allium vegetables (such as garlic and onion).[viii]
  • Tomatoes.[ix]
  • Berries.[x]

• Compounds found in fruits and vegetables are also being tested:  lycopene (from tomatoes), sulforaphane (from asparagus), brassinin, (from cruciferous vegetables), indole-3-carbinol (from broccoli), and resveratrol (from grapes and peanuts). [xi]

• John Hopkins School Of Medicine has been studying the benefits of Brassica vegetables for over 20 years.
  • High fruits and vegetable consumption reduces your risk of high blood pressure.^[xii]
  • A high-fiber diet lowers cholesterol,^[xiii]
  • You also reduce your overall risk of heart disease when you eat fruits and veggies.^[xiv]
  • Consumption of fruits and vegetables—particularly leafy green vegetables and vitamin C-rich fruits—appears to have a protective effect against coronary heart disease.^[xv]
  • Eating more fruits and vegetables helps you to lose weight; scientific research has shown that eating more fiber does help to lower your weight.^[xvi]

  Heart Disease

  • High fruits and vegetable consumption reduces your risk of high blood pressure.^[i]
  • A high-fiber diet lowers cholesterol,^[ii]
  • You also reduce your overall risk of heart disease when you eat fruits and veggies.^[iii]
  • Consumption of fruits and vegetables—particularly leafy green vegetables and vitamin C-rich fruits—appears to have a protective effect against coronary heart disease.^[iv]

Weight Loss

• Eating more fruits and vegetables helps you to lose weight; scientific research has shown that eating more fiber does help to lower your weight.^[v]

Other Diseases

• The risk for Alzheimer’s, ^[xvii] diabetes, ^[xviii] and many other diseases is lower with higher fruit and vegetable consumption.

Vegetables and Fruits are Good For You

There is no doubt that vegetables and fruits are good for you, the research above is only a tiny bit of what is out there. You should try to make fruits and vegetables as much of your diet as possible. You can feed your body what it needs by making sure every meal has some sort of fruit and vegetable in it.

[ii] Riboli E, Norat T. Epidemiologic evidence of the protective effect of fruit and vegetables on cancer risk. Am J Clin Nutr. 2003 Sep;78(3 Suppl):559S-569S.

[iii] Freedland SJ, Aronson WJ. Dietary intervention strategies to modulate prostate cancer risk and prognosis. Curr Opin Urol. 2009 May;19(3):263-7.

[iv] Block G, Patterson B, Subar A. Fruit, vegetables, and cancer prevention: a review of the epidemiological evidence. Nutr Cancer. 1992;18(1):1-29.

[v] Patterson RE, Cadmus LA, Emond JA, Pierce JP. Physical activity, diet, adiposity and female breast cancer prognosis: A review of the epidemiologic literature. Maturitas. 2010 Jan 22

[vi] Suzuki R, Rylander-Rudqvist T, Ye W, Saji S, Adlercreutz H, Wolk A. Dietary fiber intake and risk of postmenopausal breast cancer defined by estrogen and progesterone receptor status–a prospective cohort study among Swedish women. Int J Cancer. 2008 Jan 15;122(2):403-12.

[vii] Herr I, Büchler MW. Dietary constituents of broccoli and other cruciferous vegetables: implications for prevention and therapy of cancer. Cancer Treat Rev. 2010 Aug;36(5):377-83. Epub 2010 Feb 20.

[viii] Bianchini F, Vainio H. Allium vegetables and organosulfur compounds: do they help prevent cancer? Environ Health Perspect. 2001 Sep;109(9):893-902

[ix] Ansari MS, Ansari S. Lycopene and prostate cancer. Future Oncol. 2005 Jun;1(3):425-30.

[x] Gullett NP, Ruhul Amin AR, Bayraktar S, Pezzuto JM, et al. Cancer prevention with natural compounds. Semin Oncol. 2010 Jun;37(3):258-81.

[xi] Gullett NP, Ruhul Amin AR, Bayraktar S, Pezzuto JM, et al. Cancer prevention with natural compounds. Semin Oncol. 2010 Jun;37(3):258-81.

[xii] Alonso A, de la Fuente C, Martín-Arnau AM, et al. Fruit and vegetable consumption is inversely associated with blood pressure in a Mediterranean population with a high vegetable-fat intake: the Seguimiento Universidad de Navarra (SUN) Study. Br J Nutr. 2004 Aug;92(2):311-9.

[xiii] Brown L, Rosner B, Willett WW, Sacks FM. Cholesterol-lowering effects of dietary fiber: a meta-analysis. Am J Clin Nutr. 1999 Jan;69(1):30-42.

[xiv] Slavícek J, Kittnar O, Fraser GE, et al. Lifestyle decreases risk factors for cardiovascular diseases. Cent Eur J Public Health. 2008 Dec;16(4):161-4.

[xv] Joshipura KJ, Hu FB, Manson JE, et al.  The effect of fruit and vegetable intake on risk for coronary heart disease. Ann Intern Med. 2001 Jun 19;134(12):1106-14.

[xvi] Liu S, Willett WC, Manson JE, et al. Relation between changes in intakes of dietary fiber and grain products and changes in weight and development of obesity among middle-aged women. Am J Clin Nutr. 2003 Nov;78(5):920-7.

[xvii] Giem P, Beeson WL, Fraser GE. The incidence of dementia and intake of animal products: preliminary findings from the Adventist Health Study. Neuroepidemiology. 1993;12(1):28-36.

[xviii] Barnard ND, Cohen J, Jenkins DJ, et al. A low-fat vegan diet and a conventional diabetes diet in the treatment of type 2 diabetes: a randomized, controlled, 74-wk clinical trial. Am J Clin Nutr. 2009 May;89(5):1588S-1596S. Epub 2009 Apr 1.

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