I recently created a new dietary model for “The 28 Day Skinny Solution” which was adapted from the 21 Day Purification Program from Standard Process. I chose to model the 21 Day Purification Program because it has been a very successful and quick strategy to reduce toxicity, food allergies, inflammation, pain, weight, fat loss and more. The Standard Process Program is similar to my 21 Day Detox Program without the supplements that support the program (retails at $300).
Rather than focusing on caloric reduction which most weight loss programs do, this 28 day program eliminates common food stressors (a.k.a. food elimination diet) including: nuts, dairy, eggs, gluten, grains, wheat, soy, corn, sugar, most legumes (except lentils, green beans, peas) and high starch/carb foods. There is also a strong recommendation to limit fructose from fruit to no more than 15 g/day. The fructose component is a new one for me and currently I have a number of people testing out the program.
Fruit has been known to be a healthy and nutritious food with many vitamins, minerals, phytochemicals, and fiber. Typically the recommendation is to eat fresh fruit as your appetite dictates. However, if you are above your ideal weight and your health is compromised, eliminating higher-sugar/high-fructose fruits may be necessary.
Although fruit contains a great amount of nutrition, it also contains sugar. Fructose, or fruit sugar, is a simple sugar found in many plants, where it is often bonded to glucose to form sucrose. Dr. Mercola states “Evidence is mounting that sugar is the primary factor causing not just obesity, but also chronic and lethal disease.” The real question is… what kind of sugar? We absolutely need sugar in the form of glucose as the main form of energy to function.
Dr. Robert Lustig is a Professor of Pediatrics in the Division of Endocrinology at the University of California, San Francisco. He is one of the leading experts on childhood obesity, and pioneer in decoding sugar metabolism. His work has been instrumental in differentiating how different sugars are broken down and used. Here are a few key points:
- When you eat 120 calories of glucose, less than one calorie is stored as fat. 120 calories of fructose results in 40 calories being stored as fat. Consuming fructose is essentially consuming fat!
- Every cell in your body, including your brain, utilizes glucose. Therefore, much of it is “burned up” immediately after you consume it. By contrast, fructose is turned into free fatty acids (FFAs), VLDL (the damaging form of cholesterol), and triglycerides, which get stored as fat.
- The fatty acids created during fructose metabolism accumulate as fat droplets in your liver and skeletal muscle tissues, causing insulin resistance and non-alcoholic fatty liver disease (NAFLD). Insulin resistance progresses to metabolic syndrome and type II diabetes.
- Glucose suppresses the hunger hormone ghrelin and stimulates leptin, which suppresses your appetite. Fructose has no effect on ghrelin and interferes with your brain’s communication with leptin, resulting in overeating.”
For more information on the major differences in how different sugars are broken down and used go here: Fructose Metabolism Basics
My key take away from Dr. Lustig’s research is that we need to limit fructose, but glucose is okay.
Mr. Dan featured in the video below has extensively studied Dr. Lustig’s work and simply removed gluten and fructose and lost 30 pounds. Other than that Mr. Dan seems to eat whatever he wants and doesn’t exercise. Just imagine what he could accomplish if he did my “The 28 Day Skinny Solution” and Boot Camp program 🙂
Check out Mr. Dan’s Introduction Video below:
Dr. Mercola recommends that for most people it would be wise to limit fructose from fruit to 15 grams or less, as you’re virtually guaranteed to consume “hidden” sources of fructose. A 12-ounce can of soda contains 40 grams of sugar, 50% of which is fructose, so one can of soda ALONE would exceed your daily allotment.
15 grams of fructose is not much — it represents two bananas, one-third cup of raisins, or two Medjool dates.
Here’s a quick reference list of some of the most common fruits to help you count your fructose grams (Source: Dr. Mercola)
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I always knew too much sugar and fruit could be a bad thing, but I didn’t understand the metabolism of different sugars and I find this information fascinating.
In summary, sugar is not evil, glucose is important so don’t completely avoid carbs. Limit your fructose and do your best to eat many more servings of vegetables than fruits—fresh or frozen only, not dried or canned (Use organic whenever possible).
Other fruits not listed in the above chart:
- Avocados –Great fat source- eat freely!
- Coconut –Great fat source- eat freely!
- Tomatoes- High in fructose-limit.
View Part 2 of this article here>>> Fructose Part 2 Mr. Dan will share his own glucose treats to satisfy his sweet tooth 🙂
Your friend & coach,
Brien
Telephone: 650-654-4604
About Brien
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