Hiram College

What makes you feel sick and overweight? We often blame dietary fat for these problems, but the real culprit is sugar, says Mark Hyman, MD. It’s hard to believe that 70 percent of Americans overall and 40 percent of children overweight.

The average American consumes a whopping 152 pounds of sugar each year. New research shows that sugar is biologically addictive; the more sugar you eat, the more you crave, Dr. Hyman says. The good news is that people can break the sugar addiction in 10 days.


  1. Make the decision to quit.
  2. Quit cold turkey. Stop all forms of sugar, flour, hydrogenated oils and MSG which will make you crave sugary foods.
  3. Don’t drink your calories. Eliminate soda, sweet teas, sweetened coffees, sports drinks and juices from your diet.
  4. Add protein to every meal. Whole eggs, nuts, seeds, grass fed meats are excellent sources of protein.
  5. Eat only non-starchy vegetables for 10 days.
  6. Eat good fats at every meal. These include nuts, avocados, coconut butter and Omega 3 fats from fish.
  7. Manage your stress. Stress will make your Cortisol level go up resulting in a craving for sugar.
  8. Quit gluten and dairy for 10 days. After 2-3 days you will have more energy and less cravings.
  9. Sleep at least 8 hours a night. Less than 8 hours a night will increase your hunger hormone and drive you to overeat.




Adapted from: Family Health Team, Clevelandclinic.org. April, 2015