J. j. virgin's sugar impact diet : drop 7 hidden sugars, lose up to 10 pounds in just 2 weeks

If you're eating healthy, but just can't seem to lose weight, you're not alone. Sugar is the single biggest needle mover when it comes to your health and the number on the scale, but sugar hides in places you'd never expect: whole foods, diet foods, packaged foods, dressings . . . even sugar substitutes. And it's not enough to cut out or cut back on sugar-you have to cut out the right kinds of sugar. In this groundbreaking book, New York Times bestselling author JJ Virgin explains the powerful concept of Sugar Impact: how different sugars react differently in the body. High Sugar Impact foods cause weight gain, energy crashes, and inflammation. Low Sugar Impact foods fuel your body for prolonged energy and promote fat burning. This eye-opening book pinpoints the most damaging sugars that we eat every day-without even realizing it-in common foods like skim milk, diet soda, whole-grain bread, and "healthy" sweeteners like agave. By swapping High Sugar Impact foods for Low Sugar Impact foods, you will shed fat fast--up to 10 pounds in 2 weeks!--and transform your body and your health for good. Best of all, you don't need to eliminate sugar completely or count calories. Prepare to: Lose the bloat Target belly fat Rev your metabolism Cut cravings Become a fat burner, not a sugar burner Lose fat fast-and forever! Cover......Page 1 Front Flap......Page 2 Praise forJJ Virgin's Sugar Impact Diet......Page 3 Half Title......Page 7 Also by JJ Virgin......Page 8 Title......Page 9 Copyright......Page 10 Dedication......Page 11 CONTENTS......Page 13 Introduction HOW LOWERING YOURSUGAR IMPACT CAN CHANGEYOUR LIFE......Page 15 NOT ALL SUGARS ARE CREATED EQUAL......Page 16 TRACK YOUR IMPACT......Page 17 THE EVOLUTION OF HIDDEN SUGARS......Page 19 NEED OR WANT?......Page 20 SUGAR IMPACT TO THE RESCUE!......Page 21 RESET YOUR SWEET TOOTH-IN JUST 1 WEEKS!......Page 23 PART I SUGAR IMPACT:The Hidden Causeof Weight Gain......Page 27 1 BREAK FREE FROM THESUGAR TRAP......Page 29 BECOME A FAT BURNER, NOT A SUGAR BURNER......Page 30 ALL SUGAR IS NOT CREATED EQUAL......Page 31 BECOME A FAT BURNER, NOT A SUGAR BURNER......Page 35 LOW SUGAR, NOT NO SUGAR......Page 36 WHAT'S WITH THE CRAVINGS?......Page 37 SUGAR ADDICTION......Page 40 SUGAR AND YOUR HORMONES......Page 41 IT'S TIME TO HEAL......Page 42 LESS IS LESS, MORE IS MORE......Page 43 EVERYTHING YOU NEED TO SUCCEED......Page 45 2 TRACK YOUR IMPACT......Page 47 THE SUGAR IMPACT SCALES......Page 48 Cycle I- Taper......Page 50 Cycle 2-Transition......Page 51 SUGAR HIDE AND SEEK......Page 52 HOW DID YOU DO?......Page 56 GAUGING SUGAR'S IMPACT......Page 57 THE GLYCEMIC INDEX......Page 58 FRUCTOSE HAS US PEGGED......Page 59 FIBER AND NUTRIENTS......Page 60 SUGAR HIDES IN PLAIN SIGHT......Page 61 NO·SUGAR·ADDED AND SUGAR· FREE FOODS......Page 62 VOLUME AND IMPACT......Page 65 CHANGE YOUR IMPACT!......Page 66 3 THE SUGAR IMPACT PLATE......Page 67 UNDERSTANDING THE SUGAR IMPACT PLATE......Page 68 PROTEIN: THE BUILDING BLOCK YOUR BODY NEEDS......Page 69 GETTING ENOUGH PROTEIN......Page 70 YOU ARE WHAT YOU EAT......Page 71 IF YOU'RE VEGAN OR VEGETARIAN......Page 73 FAT: YOU NEED TO EAT FAT TO BURN FAT......Page 75 HOW MUCH FAT DO YOU NEED?......Page 77 WHEN FAT MAKES YOU FAT......Page 78 FAST CARBS......Page 79 STARCHES......Page 80 FIBER CHANGES EVERYTHING......Page 81 LIFE IN THE SLOW LANE: SLOW, LOW CARBS......Page 82 MEAL TIMING: EATING BY THE SUGAR IMPACT CLOCK......Page 87 THE SKINNY ON SNACKING......Page 88 TOO MUCH HEALTHY FOOD IS UNHEALTHY......Page 92 EAT BY THE PLATE......Page 93 PREPARE TO CHANGE YOUR LIFE......Page 94 PART II SEVEN FOODS TO SWAP......Page 95 LOSE THE HIGH SUGAR IMPACT GRAINS......Page 97 ENERGY IN THE FORM OF STARCH......Page 98 SHOW ADDED SUGAR THE DOOR......Page 99 REACH FOR THESE CARBS......Page 101 GONE WITH GLUTEN......Page 102 CUT THE CORN......Page 104 IMPORTANCE OF SPROUTING, SOAKING, DEHYDRATING, AND SLOW-ROASTING......Page 106 YOUR SUGAR IMPACT SCALE: GRAINS......Page 108 Root Vegetables......Page 111 Beet This......Page 112 Phyto Superstars......Page 113 Carotenoids......Page 114 YOUR SUGAR IMPACT SCALE: ROOTS......Page 115 FORGO FORBIDDEN FRUIT......Page 116 THE BIG PICTURE......Page 117 FRUCTOSE......Page 118 MAKE ROOM FOR MORE......Page 119 NOT-SO-HEALTHY SWEETENERS AND SWEETS......Page 120 DON'T DRINK YOUR SUGAR......Page 121 YOUR SUGAR IMPACT SWAPS: FRUIT......Page 122 YOUR SUGAR IMPACT SCALE: FRUIT......Page 123 5 DITCH THE LOW-FAT AND NO-FAT DAIRY AND DIET FOODS......Page 125 IT'S A BIG TENT......Page 126 WHEN THEY'RE BAD, THEY'RE HORRID......Page 127 DAIRY......Page 128 FERMENTATION......Page 131 FULL-FAT, FULL-TIME-AVOIDING LOW-FAT SNACKS AND DESSERTS......Page 133 FAT AND HAPPY......Page 134 YOUR SUGAR IMPACT SWAPS; LOW-FAT AND NO-FAT DAIRY AND DIET FOODS......Page 136 YOUR VIRGIN SUGAR IMPACT SCALE: LOW-FAT AND NO-FAT DAIRY AND DIET FOODS......Page 137 CAN THE SUGARY DRINKS......Page 140 ANYTHING BUT SWEET......Page 141 CAFFEINE......Page 143 ALCOHOL......Page 144 GO GREEN......Page 146 WATER: THE CLEAR WINNER......Page 147 YOUR SUGAR IMPACT SCALE: DRINKS......Page 149 SWIMMING IN SUGAR......Page 151 VINEGARS: PUCKER UPI......Page 153 GOODBYE, BALSAMIC......Page 154 TOMATOES-NOT JUST FOR RATING MOVIES......Page 155 NOW YOU'RE COOKIN'......Page 156 SLIPPERY SAUCES......Page 157 HOMEMADE VERSUS STORE-BOUGHT DRESSINGS......Page 158 NO THANK YOU, JAM......Page 159 YOUR SUGAR IMPACT SCALE: DRESSINGS, SAUCES, AND CONDIMENTS......Page 161 7 SEE YA, SWEETENERS AND ADDED SUGAR......Page 163 ARTIFICIAL SWEETENERS: THE WOLF IN SHEEP'S CLOTHING......Page 164 NATURAL SWEETENERS......Page 166 IS IT HONEY DO? OR HONEY DON'T?......Page 167 FRUIT JUICE CONCENTRATE......Page 168 MONK FRUIT......Page 169 STEVIA......Page 170 CHICORY AND INULIN......Page 171 YOU'RE SWEET ENOUGH......Page 172 DARK CHOCOLATE IS NOT MILK CHOCOLATE WITH THE LIGHTS OFF......Page 173 NO ADDED SUGAR AND SUGAR-FREE......Page 174 ALL NATURAL......Page 175 YOUR SUGAR IMPACT SCALE: SWEETENERS AND ADDED SUGAR......Page 176 PART III 2 WEEKS TO FAST AND LASTING FAT LOSS......Page 179 8 CYCLE 1: TAPER......Page 181 SET YOUR GOALS......Page 182 SNEAKY SUGAR INVENTORY......Page 183 SUGAR IMPACT QUIZ......Page 184 JOURNAL PAGES......Page 186 SHOUT IT FROM THE MOUNTAINTOP......Page 187 WELCOME TO CYCLE 1......Page 188 PORTIONS......Page 189 THE MEAT-FREE PLATE......Page 191 HOW VEGAN PROTEINS MEASURE UP......Page 193 YOU SHOULDN'T BE HUNGRY......Page 194 THE SUGAR IMPACT CLOCK......Page 199 BREAKFAST......Page 201 LUNCH AND DINNER......Page 204 STAY AHEAD OF SUGAR WITHDRAWAL......Page 205 HUNGER AND CRAVINGS......Page 206 BE A BOY SCOUT......Page 207 FATIGUE AND STRESS......Page 208 WATER......Page 209 HELP! I HAVE ISSUES......Page 210 GETTING THE FAMILY ON BOARD......Page 211 RESOURCES AND TOOLS......Page 213 CYCLE 1 MEAL PLANS......Page 214 YOU'RE JUST GETTING STARTED!......Page 218 9 CYCLE 2: TRANSITION......Page 219 HOW CYCLE 2 WORKS......Page 220 LOWERING YOUR SUGAR IMPACT......Page 221 CYCLE 2 TOOLS......Page 222 WHAT TO EXPECT FROM CYCLE 2......Page 223 SUGAR IMPACT SCALES......Page 226 CYCLE 2 MEAL PLANS......Page 227 CYCLE 2: THE INTENSIFY WEEK......Page 235 INTENSIFY MEAL PLANS......Page 236 GIVE IT YOUR ALL-YOU'LL GET EVEN MORE BACK......Page 239 10 CYCLE 3: TRANSFORMED!......Page 241 YOU CAN HANDLE THE TRUTH!......Page 242 SO HOW DO YOU KNOW?......Page 243 TURN THAT FROWN UPSIDE DOWN......Page 244 2. Low Thyroid......Page 245 3. AdrenolExhousffon......Page 246 5. Gastrointestinal Conditions......Page 247 6. Hormonal Issues......Page 248 START ME UP: CYCLE 3......Page 249 THE SWAPS......Page 250 MEAL PLAN: CYCLE 3......Page 253 TRACK HOW YOU FEEL......Page 257 IF YOU'RE STAYING THE SAME (OR CONTINUING TO IMPROVE)......Page 258 DE-FRIEND YOUR TRIGGERS......Page 259 HELP! I GOT WORSE!......Page 260 BREAKFAST......Page 264 LUNCHES......Page 269 DINNERS......Page 280 VEGETABLE SIDES......Page 288 STARCHY SIDES......Page 294 DRESSINGS AND SAUCES......Page 298 SNACKS......Page 302 DESSERTS......Page 306 I FACE IT, TOO......Page 311 TRAVEL IS INCLUDED......Page 312 FAST-FOOD OPTIONS......Page 313 LOW-SUGAR IMPACT STRATEGIES WHEN YOU'RE OUT AND ABOUT......Page 314 I'M IN THE MOOD FOR .........Page 316 GET A MOVE ONI......Page 327 MOVE MORE AND BURST TRAIN......Page 328 CHEAP AND FAST......Page 330 RESIST!......Page 331 FAST, FUN, AND DONE IN lS MINUTES OR LESS......Page 333 PUTTING IT ALL TOGETHER......Page 334 Conclusion SWEET FREEDOM......Page 335 MENTAL TOUGHNESS......Page 336 YOUR PRESENT TO YOU......Page 337 ACKNOWLEDGMENTS......Page 339 Chapter 2: Track Your Impact......Page 343 Chapter 4: Be Gone, Grains, Roots, and Fruit......Page 344 Chapter 6: So Long, Sweet Drinks and Dressings......Page 346 Chapter 7: See Ya, Sweeteners and Added Sugar......Page 348 Chapter 11: Low-Sugar Impact Recipes......Page 350 Chapter 12: The Final Frontiers......Page 351 INDEX......Page 353 ABOUT THE AUTHOR......Page 369 Back Flap......Page 371 ABOUT THE AUTHOR......Page 372 "Most people know sugar is bad for them, but few people know the sugar impact of seven common foods-grains, roots, fruit, low-fat and no-fat diet and dairy foods, sugary sauces and condiments, alcohol and sugary drinks, and natural and artificial sweeteners-can be the real cause of inflammation, bloating, metabolic disorders, fatigue, and weight gain. JJ VIRGIN'S SUGAR IMPACT DIET will revolutionize how readers think about (and eat) sugar. This two-week, low-sugar diet helps retrain taste buds, restore sugar sensitivity, heal the digestive tract, rev up metabolism, and promote rapid weight loss. It also helps reverse premature aging, while heading off most chronic and inflammatory illnesses where they start"-- Provided by publisher