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David Zinczenko - Zero Sugar Diet: The 14-Day Plan to Flatten Your Belly, Crush Cravings, and Help Keep You Lean for Life

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NEW YORK TIMES BESTSELLER Lose up to a pound a day and curb your craving for sweets with delicious recipes and simple, science-based food swaps from David Zinczenko, NBCs health and wellness contributor and bestselling author of Zero Belly Diet, Zero Belly Smoothies, and Eat This, Not That! With Zero Sugar Diet, #1 New York Times bestselling author David Zinczenko continues his twenty-year mission to help Americans live their happiest and healthiest lives, uncovering revolutionary new research that explains why you cant lose weightand shows that its not your fault! The true culprit is sugarspecifically added sugarswhich food manufacturers sneak into almost everything we eat, from bread to cold cuts to yogurt, peanut butter, pizza, and even health foods. Until now, theres been no way to tell how much added sugar youre eatingor how to avoid it without sacrifice. But with the simple steps in Zero Sugar Diet, youll be able to eat all your favorite foods and strip away unnecessary sugarslosing weight at a rate of up to one pound per day, while still enjoying the sweeter things in life. By replacing empty calories with essential onesswapping in whole foods and fiber and swapping out added sugarsyoull conquer your cravings and prevent the blood sugar surge that leads to some of the worst health scourges in America today, including abdominal fat, diabetes, heart disease, cancer, liver disease, fatigue, and tooth decay. And all it takes is 14 days. Youll be stunned by the reported results: Lisa Gardner, 49, lost 10 pounds Tara Anderson, 42, lost 10 pounds David Menkhaus, 62, lost 15 pounds Ricky Casados, 56, lost 12 pounds You, too, can melt away belly fat, boost your energy levels and metabolism, and take control of your health and your life, armed with a comprehensive grocery list of fresh produce, proteins, whole grains, and even prepared meals, accompanied by two weeks worth of fiber-rich breakfast, lunch, dinner, and snack recipes and real-life results from successful Zero Sugar dieters. The fat-burning formula for long-term weight loss and optimal health is at your fingertips. Join in the crusade and say goodbye to added sugarsand goodbye to your bellywith Zero Sugar Diet! Praise for Zero Sugar Diet Zero Sugar Diet targets an easily identifiable enemy, comparing excess sugar in our diet to a deadly virus. . . . Well, that got my attention.The New York Times Book Review A user-friendly guide [that provides] a wealth of helpful information and tools for those wishing to limit added sugars in their diet.Library Journal This plan is informative and entertaining (e.g., a chart converts common meals to their equivalent in donuts; an open letter from your pancreas) and will help readers rein in cravings and become savvy monitors of added sugar consumption.Publishers Weekly

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This book proposes a program of diet and exercise recommendations for the - photo 1
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This book proposes a program of diet and exercise recommendations for the reader to follow. However, you should consult a qualified medical professional (and, if you are pregnant, your ob/gyn) before starting this or any other fitness program. Please seek your doctors advice before making any decisions that affect your health or extreme changes in your diet, particularly if you suffer from any medical condition or have any symptom that may require treatment. As with any diet or exercise program, if at any time you experience any discomfort, stop immediately and consult your physician.

Copyright 2016 by David Zinczenko

All rights reserved.

Published in the United States by Ballantine Books, an imprint of Random House, a division of Penguin Random House LLC, New York.

B ALLANTINE and the H OUSE colophon are registered trademarks of Penguin Random House LLC.

ISBN9780345547989

Ebook ISBN9780345548009

randomhousebooks.com

Book design by Joe Heroun, adapted for ebook

Photographs by George Karabotos

Cover design: George Karabotsos

Cover photograph: Martin Barraud / Getty Images

Author photograph: Deborah Feingold

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CONTENTS
Why Zero Sugar Diet Is Needed Nowand How It Will Work for You
Discover How This Plan Will Give You Energy, Reduce the Threat of Diabetes, and Keep You Lean for Life!
Why Added Sugars Are a Virus, and the Cause of Americas Obesity Epidemic
Unleash the Tools You Need to Avoid the Added Sugars Hidden In Your Food
And See What 100 Calories of Added Sugar Looks Like
Our Test Panelists Walk You Through Their Amazing, Life-Changing Results
Learn How You Can Lose Up to 14 Pounds in 14 Days!
The Shockingly Simple Tweak That Will Change Your Life
Discover How Modern Science May Cure Sugar Cravings and End Obesity Forever!
East At-Home and On-the-Go Options to Start Your Day Right
What to Eat to Keep Hunger at Bay and Your Energy at Its Peak
Simple and Delicious Treats to Keep Your Energy Revving
Close Out Your Day with Easy Meals That Will Keep You Burning Fat All Night Long
Stop Burning Calories, and Start Burning Sugar for Weight Loss. Heres How.
The Simple Lifestyle Strategies That Will Guide You into the Future
How to Turbocharge Your Results in Just One Weekend!
Introduction

I MAGINE FOR A MOMENT that scientists discovered a new, virulent virus. This virus caused chronic, unrelenting, irreversible obesity, and sufferers often went on to experience heart failure and liver damage, as well as blindness, arthritis, gout, and even cancer. Imagine, too, that the first symptoms of infection were fatigue and abdominal weight gain. Youd be pretty worried if you noticed your belly expanding and your energy waning, wouldnt you?

Imagine that to diagnose this virus, doctors gave you a simple blood test that looked for elevated blood glucose, elevated blood pressure, and high cholesterol. And that, once diagnosed, the virus was completely treatable, as long as you caught it in time.

Now imagine that doctors were being incentivized by big business and the government not to tell you that this virus exists, and not to recommend the simple cureand, in fact, they go one step further, shaping dietary recommendations that cause the disease to spread. And as a result, one in three Americans was already infected, and on his or her way to dying from the disease.

If that seems far-fetched, its not. In fact, its pretty much whats happening today, with one small difference: Its not a virus that doctors are keeping quiet about. Its sugar.

The Zero Sugar Diet is the cure.

By following this simple fourteen-day plan, you will quickly and efficiently bring your body into perfect balance, and begin dropping excess pounds at a rapid pace. And in doing so, youll discover a new way of walking through the world, one that keeps you safely out of the grasp of weight gain and one of the biggest diseases of our time. And youll do it by eating foods you loveyes, even foods from your favorite restaurants and supermarkets; even burgers, bacon, and pasta. You will flatten your belly, improve your health, and look, feel, and live better than ever. And you will set yourself up for a lifetime of effortless success.

Zero Sugar Diet works because it targets the most virulent virus of all: added sugars. And it was developed with the cutting-edge recommendations of the worlds more preeminent medical associations in mind.

Earlier this year, the Food and Drug Administration announced approval of a new Nutrition Facts label, which includes a separate line for added sugars, forcing companies to list whats added and whats natural for the first time. And the U.S. Department of Agriculture, the World Health Organization, and the American Heart Association have all come out vociferously against added sugar: The AHA recommends no more than 100 calories per day from added sugars, or six teaspoons, for women, and 150 calories (nine teaspoons) for men.

And those recommendations make complete sense: New research suggests that for every 5 percent of total calories you consume from added sweeteners, your risk of diabetes increases by 18 percent. That means for the average woman, who consumes about 1,858 calories a day, all you need to eat is 93 calories a day of added sugar to significantly boost your risk. There are 4 calories in a gram of sugar, so that means about 23 grams of added sugar per day will put you directly in the path of an oncoming diabetes train.

And you dont have to live on Jolly Ranchers to reach that number. Here are some seemingly healthy foods that put you over your daily limit with just one serving:

Dannon Fruit on the Bottom Cherry Yogurt:24 grams

Quaker Natural Granola Oats & Honey:26 grams

PowerBar Performance Energy Vanilla Crisp:26 grams

Tazo Organic Iced Green Tea:30 grams

Ocean Spray Cran-Apple:31 grams

The problem is, even if youre vigilant, even if you read the labels and make it a rule not to eat anything with more than 10 grams of added sugar, the numbers add up, because sugar is in everythingespecially foods it doesnt belong in, like bread, peanut butter, pasta sauce, salad dressing, and oatmeal. In the form of high-fructose corn syrup (HFCS), it even coats the outside of your Advil caplets!

Heres how easily your numbers can add up: Start your day with Quaker Instant Apple and Cinnamon Oatmeal (9 grams of sugar per serving), have a peanut butter sandwich for lunch with Jif (3 grams) on Pepperidge Farm Whole Wheat Farmhouse Bread (another 3 grams per slice), and then enjoy a dinner of pasta with Ragu Old-World Style Sauce (6 grams of added sugarsits the third ingredient after tomato paste and soybean oil). A simple salad with Kraft Zesty Lime Vinaigrette adds another 3 grams. No cookies, no ice cream, no cake, no soda, not even a single bite of chocolate, but youve consumed 27 grams of added sugars, or 6.75 teaspoons worthmore than what a woman should eat in an entire day.

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