Let’s start with an insulin reset! Remember, the seventy- two- hour reset is a simple way to take care of the chronic symptoms that plague you, especially fat gain. Each cycle takes a mere three days to reverse and reset your body’s hormone receptors. Of course, the Hormone Reset is a twenty-one-day program, so as you focus on each reset and tune into the changes that reset brings, you’ll achieve the full beneﬁts of the program by continuing each reset for the balance of the twenty-one days. The Sugar Free reset is one crucial piece of the puzzle.
My clinical experience has taught me that resetting your insulin is the single most important action you can take to lose excess fat. Perhaps you have been trying to lose weight for years, or even decades, leading you to feel hopeless, stuck, and desperate. You are not alone.
You need to cut the sugar. This includes all the usual suspects, such as cakes, cookies, muffins, and soda. If you think you can simply switch to another sweet, addictive substance, sorry again. “No sugar” includes sugar substitutes too, with the exception of stevia. Scrutinize labels because sugar lurks in the most unsuspected places and hides under various names. Look for grams of sugar. With this reset, you’ll be aiming for no more than 15 grams per day, 10 less than the 25 grams per day currently recommended for women by the American Heart Association.
It’s easier than it sounds. Research conﬁrms that you can repair your insulin receptors in seventy- two hours. The seven resets of your Hormone Reset will resynchronize your entire system when performed sequentially and in aggregate.
Sugar Free Rules
Do these each day. Follow these simple yet powerful rules to reset your insulin:
- Eliminate sugar and sugar substitutes. Avoid these because they raise your blood sugar: white table sugar, honey, agave, brown sugar, sucralose (Splenda), maple syrup, and molasses. The only sweetener that is permissible is stevia. Limit carbohydrates to only the slow carbohydrates that don’t spike your insulin, such as sweet potatoes, yams, pumpkin, and quinoa. Stay away from hidden sugars in ketchup, salad dressings, sauces, and packaged cereals. If sugar is one of the ﬁrst six ingredients, avoid it. Stay off the liquid sugar, including soda, diet soda, juice, lemonade, and alcohol.
- Eat one pound of vegetables, some cooked and some raw. For those of you who are losing steam around eating vegetables, I urge you to keep eating three to four cups (sixteen or more ounces) per day. For instance, eat a salad for breakfast (not as weird as you might think!) or make a frittata with eggs and spinach. Have a salad plus a serving or two of green vegetables at both lunch and dinner. That’s seven servings! The easiest way to accomplish this task is to lightly steam a pot of vegetables, such as broccoli, mushrooms, asparagus, and red bell peppers, every few days and have them on hand to make a salad for lunch and dinner. Aim for low- glycemic vegetables with low starch, not corn (a fruit when fresh, and deemed a grain when dried) or other starchy vegetables. Choose vegetables that are dark, because dark vegetables are low in glycemic index and high in important nutrients. Often it’s more affordable to have a box of organic vegetables delivered from your local farm, which is what I do. I take my greens (kale, collards, spinach) when they ﬁrst arrive, chop them ﬁnely, and store them in a bag in the freezer. Then, as I steam my vegetables I add the greens near the end, or I add them to my salads or to my Hormone Reset shakes.
- Eat protein at each meal, approximately 4 to 6 ounces of ﬁsh or chicken, beans, or quinoa. Fill up on legumes, especially the magical white kidney bean, which contains a carb blocker. Aim for a total of 75 to 125 milligrams of protein each day, which is approximately 25 to 45 grams at each of three meals. Food List: Lentils (fast cooking!), black beans, pinto beans, white kidney beans, ﬁsh (cod, salmon, mackerel, sardines), and free- range, pastured, or organic chicken.
- Eat at least every four to six hours. If you feel like you always need a snack and frankly are willing to eat cardboard after three hours, that’s a clear sign that you are insulin resistant, have blood sugar instability, and need the reset in this chapter! I do not recommend snacks unless absolutely necessary—the goal is to reset your insulin level. And if you feel like you need snacks, it might mean you’re not getting enough protein at meals. If you feel hypoglycemic before four hours have elapsed between meals, drink 8 ounces of ﬁltered water and set a timer for twenty minutes. If twenty minutes elapse and you’re still famished, eat ten almonds or walnuts.
- Eat one half- cup of low- glycemic fruit (glycemic index 55 or less), such as berries, avocado, or olives. Banish all other fructose, including the high- glycemic fruits, such as bananas, mangos, and grapes— and wine! Food List: Avocado, berries, coconut, olives.
- Eat the highest quality, most nutrient- dense organic food you can afford. Focus on low- glycemic index greens, such as kale, chard, dandelion greens, spinach, and collards.
- Eat probiotic foods. Fermented foods contain natural probiotics, or healthy bacteria, that can take your health to the next level. Not only do they add good bacteria into your stomach and your gut, they’re also powerhouses when it comes to detoxiﬁcation, especially of heavy metals. Nearly every culture has a version of a fermented food: yogurt, keﬁr, miso, and fermented vegetables, including sauerkraut, pickles, and kimchi. In Korea, the average consumption of kimchi is 40 kilograms per year! The lactic acid that is produced during fermentation of kimchi stops the growth of bad bacteria and is useful in the prevention of conditions such as obesity, diabetes, yeast infections, urinary tract infections, and gastrointestinal cancers. One recent study showed that kimchi improved fasting glucose and cholesterol levels. Nutritionally, kimchi is low in calories and carbohydrates but contains high amounts of ﬁber, vitamins A and C, and minerals such as calcium and iron.
For more on resetting insulin and getting your hormones back on track for healthier living, grab a copy of The Hormone Reset Diet today!
M. Monachese et al., “Bioremediation and Tolerance of Humans to Heavy Metals Through Microbial Processes: A Potential Role for Probiotics?” Applied and Environmental Microbiology 78, no. 18 (2012): 6397–404, doi:10.1128/AEM.01665- 12.
 I. H. Choi et al., “Kimchi, a Fermented Vegetable, Improves Serum Lipid Proﬁles in Healthy Young Adults: Randomized Clinical Trial,” Journal of Medicinal Food 16, no. 3 (2013): 223–29, doi:10.1089/jmf.2012.2563