21ദിവസം പഞ്ചസാര ഉപേക്ഷിച്ച് ഇങ്ങനെ ചെയ്താൽ ശരീരത്തിൽ ഉണ്ടാകുന്ന മാറ്റം/

21ദിവസം പഞ്ചസാര ഉപേക്ഷിച്ച് ഇങ്ങനെ ചെയ്താൽ ശരീരത്തിൽ ഉണ്ടാകുന്ന മാറ്റം
The main goal is to cut out all sources of added sugar for 21 days. Instead, you focus on consuming nutrient-dense, whole foods that don’t contain added sugars.
Natural sugars, which are found in foods like vegetables, fruits, and dairy products, are OK to eat. The focus is on cutting out added sugars and foods high in added sugars, including sugary breakfast cereals, ice cream, cookies, cakes, candy, soda, and sweetened coffee drinks.
Again, there are many variations of the 30-day no sugar challenge, so the rules and recommendations may differ by program.
Alternatively, you can easily create your own 30-day no sugar challenge using the information in this article.
All you need to do is cut out - or limit - added sugar for 30-days and fuel your body with nutrient-dense foods.
Do 30-day no sugar challenges have benefits?
Any dietary pattern that reduces or cuts out added sugar is likely to benefit overall health, especially among people who regularly consume high amounts of added sugar.
However, the most important factor in any dietary pattern is consistency, which isn’t necessarily the point of a 30-day no sugar challenge.
If you cut out added sugar for 30 days only to return to a diet that’s high in added sugar, the benefits of following an added-sugar-free diet will be quickly lost.
The following benefits are related to reducing added sugar in general.
Blood sugar
Frequently eating foods and drinking beverages high in added sugar harms blood sugar management and may increase your risk of type 2 diabetes.
Sweetened foods and drinks like baked goods, soda, candy, and energy drinks contain rapidly absorbable sugars like high fructose corn syrup.
Diets high in these types of sugar have been linked to high blood sugar levels and insulin resistance. Insulin resistance is a condition in which your cells become less sensitive to insulin, a hormone that regulates your blood sugar levels.
This may lead to elevated blood sugar and insulin levels, which can eventually cause cell damage and increase your risk of several diseases (3Trusted Source, 7Trusted Source, 8Trusted Source, 9Trusted Source).
Cutting back on added sugar is a good way to reduce blood sugar and insulin levels, even if you only do so for a short time period. However, if you cut out added sugar for 30 days only to return to a high sugar diet after the challenge is over, these benefits will be quickly lost.
For this reason, a less strict, long-term approach to cutting back on added sugar is likely a more realistic choice for sustainable blood sugar management.
Body weight
Foods and beverages high in added sugar tend to be rich in calories yet low in filling nutrients like protein and fiber. For this reason, a diet high in sugary foods has been linked to weight gain (10Trusted Source, 11Trusted Source).
High added sugar intake is also associated with elevated visceral fat, the type of fat that sits around your organs. Having increased visceral fat is strongly correlated to increased disease risk (12Trusted Source).
Cutting out sources of added sugar may help you lose weight, especially when paired with a nutrient-dense diet that’s high in protein and fiber (13Trusted Source).
Oral health
It’s known that sugary foods and beverages aren’t good for dental health.
In fact, added sugar intake is strongly linked to an increased risk of cavities and gum diseases in both children and adults (14Trusted Source, 15Trusted Source, 16Trusted Source, 17Trusted Source).
This is because bacteria in the mouth break down sugar and produce acid that may damage your teeth.
Therefore, cutting out added sugar can protect your teeth. That said, only cutting out sugar for 30 days is unlikely to have a lasting effect on dental health.
Liver health
High sugar diets, especially high fructose diets, can increase the risk of developing nonalcoholic fatty liver disease (NAFLD), a condition characterized by fat buildup in the liver
One study in 47 people found those who drank 34 ounces (1 liter) of sugar-sweetened soda daily for 6 months had significantly higher levels of liver fat, visceral fat, and blood triglyceride levels than those who drank the same amount of low fat milk, diet soda, or water
Another study in 41 children and teens with obesity and high sugar consumption showed that just 9 days of a sugar-restricted diet resulted in a 3.4% reduction in liver fat, on average, and improved insulin resistance
Based on these findings, it’s likely that cutting out sugar, especially foods and beverages sweetened with high fructose corn syrup, is likely to reduce liver fat and improve liver health.
Heart health
Sugar-rich diets are linked to heart disease risk factors, including high blood pressure, triglyceride, and LDL (bad) cholesterol levels.
Studies also show that consuming too much added sugar is linked to an increased risk of heart disease and heart disease mortality

[@jijosfarm8947]

ഞാൻ ഒന്നര വർഷം ആയി പഞ്ചസാര ഉപേക്ഷിച്ചു, ശരീരത്തിന് നല്ല സുഖം ഉണ്ട്, sheenam കുറവാണ്

[@ratheesh8100]

വിലപ്പെട്ട അറിവ് പകർന്നു നൽകിയതിന് ഹൃദയം നിറഞ്ഞ നന്ദി... ഓണാശംസകൾ നേരുന്നു ഡോക്ടർ 😍😍😍😘😘😘❤❤❤💕💕💕

[@aravindedat3506]

വിലപ്പെട്ട അറിവു് നല്കിയ തി നു് നന്ദി

[@reshmikrishna4085]

Dr diabetes ulloru daily milk kudikunath prblm anno... ?? Pls reply

[@sharitha3196]

Ulcerative colitis നെ കുറിച്ചു ഒരു വീഡിയോ ചെയ്യാമോ Dr🙏

[@ismailpk2418]

Good information Dr paryan vakukkal Ella happy onam Dr ❤️👍👌

[@VijayVijay-gj8cy]

Dear doctor chettaayi.. Happy ONAM 🙏💐 sir ennu sambothana cheyyaathath athramel priyamullathinalaanu 🙏valare vilappetta arivukal manasilaakki tharunnathinu oru big hugg 🤗 nanmakal nerunnu 🙏💐 LIKE & RESPECT

[@DRBIBINJOSE]

Happy Onam broi

[@God-kp8ck]

Hai Dr ennu kanan superananu nalla dressing 👍njanum panjsara kurachu poornnamayi nirthanulla sremathilanu ante mugam blackum body maniravum aanu antha ethu karanam onnuparayamo

[@prpkurup2599]

അങ്ങേക്കും കുടുബത്തിനും ഞങ്ങളുടെ ഓണാശംസകൾ

[@khadeejaarshad9426]

Naan raavileum ni8um chappathi aan kayikaar yendhelum prblmundo.chor 1week koodumpol kayikum

[@muhammadrishalaa3427]

ഈ വീഡിയോ കാണുമ്പോൾ ഇതു കണ്ട് കഴിഞ്ഞിട്ടു വേണം ഒരു chocalete ഫ്രിഡ്ജിൽ ഉള്ളത് എടുത്തു കഴിക്കാൻ... എന്നു കൊതിച്ചിരിക്കുന്ന ലെ... ഞാൻ 🤣🤣🤣

[@susangeorge4]

🙏🙏🙏🙏 നല്ല അറിവ്

[@shajihameed2347]

Happy Onam dr🌹🌹🌹🌹🌹🌹🌹🌹🌹

[@ABDULHAMEED-ww2tp]

Sulthan Bathery അഡ്ഡ്രസ്സ്‌ തരാമോ

[@zachariahscaria4264]

അതു കൊള്ളാം, എന്നിട്ട് പ്രിയ ഡോക്ടർക്ക് വയറിനു ചുറ്റും നല്ല വണ്ണമാണല്ലോ; 🥰😅🙏

[@rajeeshp7333]

😂😂

[@niteeshmanat5707]

😊😊😊😊

[@ഇന്ദു-ട4സ]

😆 doctor kku athaayirikkum ishtam

[@niteeshmanat5707]

@@ഇന്ദു-ട4സ നിനക്ക് ഇഷ്ടമല്ലേ

[@ഇന്ദു-ട4സ]

@@niteeshmanat5707 enthu ? Njan doctor nte vayar anu udheshichathu

[@vijayanp9477]

നന്ദി ഡോക്റ്റർ

[@rits7935]

Doctor do u have treatment for panic attack

[@knockout9209]

I heard 'cristal meth' is best diet master....feel not hungry....is that right???

[@chithrasree4462]

Crct dr, മധുരം ഉപേക്ഷിച്ചപ്പോൾ ഒരുപാടു മാറ്റമുണ്ടായി enikk

[@sudheesha7909]

എന്ത് മാറ്റമാണ് ഉണ്ടായത് ഒന്നു പറയാമോ

[@suseelasreekumar2869]

Dr. Doctore enik onnu consult kananam

[@latheefpurathoottayil7778]

പഞ്ചസാര ഉപയോഗിച്ച് കൊണ്ടുള്ള എല്ലാ പലഹാരങ്ങളും പണീയങ്ങളും 20 വയസ്സുമുതൽ ഒഴിവാക്കിയാൽ ആരോഗ്യം രോഗമുക്ത മാക്കാൻ സാധിച്ചേക്കാം സ്റ്റാർച് ഫുഡ്‌ അതോടൊപ്പം നഴാന്ത്രിക്കുകനായെങ്കിൽ കൃത്യമായി ഉറങ്ങിയിയിരുന്നെങ്കിൽ വൈകീട്ട് 1klm നടക്കുകയും ചെയ്താൽ ഫുഡ്‌ പ്ലേറ്റ് തയ്യാറാക്കിയിരുന്നെന്നെങ്കിൽ 🇮🇳🇮🇳🥑🥑🥑🥑🥑🥑

[@meghaminnu2322]

👍👍👍

[@prpkurup2599]

പണ്ടൊക്കെ തവിടും ശർക്കരയും കുടി mix ചെയ്തു കഴിക്കാൻ കിട്ടുമായിരുന്നു ഇപ്പോൾ ആണ് ഇതിന്റെ ഒക്കെ ഗുണങ്ങൾ മനസിലാകുന്നത്

[@sunilrajthomas3977]

Sir Pant ഇടുന്നതു ആണ് എനിക്ക് ഇഷ്‌ടം.

[@rinumonuvlog1043]

Nice information

[@edupointpsc9818]

2 azhcha suger upayogikathe nokiyapol enik kooduthal dahavum ksheenavum undayi enthanagane

[@lifeisspecial7664]

First three weeks you feel like that

[@rahimmottammal8411]

Good message.

[@kl02ss76]

Dr njan sugar koottarilla kurachu naalayi .ee sugar ozhivakiyal bodykku aavashymaaya sugar illathe varumo ❓❓

[@deepured9774]

ഞാൻ ഒഴിവാക്കി കുറെ ആയി വല്യ മാറ്റം ഒന്നും ഇല്ല

[@reshmareshmasj7866]

Good information..

[@anithasaravanan7916]

Sir Dr innu onnum kudi sudharanayirikyunnutto

[@beeyennambiar6264]

KEVA യുടെ STEVIA Drops വളരെ എഫക്റ്റീവും വിലക്കുറവും ആണ് എന്ന് അനുഭവസ്തരും, ഡോക്ടർമാരും സാക്ഷ്യപ്പെടുത്തിയിട്ടുണ്ട്.

[@shahanas1884]

Ath Evide ninn aan vanguka. Effective anoo

[@DRBIBINJOSE]

Stevia can be made available on ordering. Not our business

[@rav324]

I stop consuming sugar almost 98% directly but i don't feel anything drastic change in body or mind yet. Though since sugar sugar is poisonous substance i stopped its direct consumption maximum.

[@llakshmitv976]

...pinne kazhikkumbol sugarnu more sweetness feel cheyyum...only that much i also felt...

[@rav324]

@@llakshmitv976 Your dopumin glands will stimulate when you eat sugar or sugar based stuffs which will attract your brain to consume more to feel more happiness but its dangerous to health. Especially bakery stuffs strictly to be avoided.

[@soumyamk2842]

Correct

[@llakshmitv976]

@@rav324 true 👍

[@prpkurup2599]

Dr നമസ്കാരം

[@dennyitaly1839]

Very nice information

[@vijayakrishnan9792]

Doctor your good advice 🌹🙏👍 Ah Ammakkum 🌹🙏👍

[@sngrouppalakkal4662]

ഇതെന്താ ഫിലിം ആണോ.... Adaaar music 😄

[@aswadaslu2468]

പപ്പായ നാരങ്ങ അതിലുള്ള മധുരം പ്രശ്നമുണ്ടോ പ്രശ്നമുണ്ടോ പ്ലീസ് റിപ്ലൈ

[@faza2534]

No

[@rasheedrasheed1863]

Sugar kuranjavaro???

[@faza2534]

Fruits kazhichal mathi athil sugar und bodykku aavishymàaythu kittum

[@rasheedrasheed1863]

@@faza2534 Tanks God bless you 🌷🌷🌷

[@rafequetbava]

If I completely avoid sugar, could there be some negative reaction in the body? Sorry I am not a doctor that is why this ignorant question.

[@usha.r7862]

Very. Good. Message. Sir

[@zainsworld7459]

Dr❤️ Buttons ippo pottootta😄😁🤗

[@pdilna696]

gift കിട്ടിയ shirt ആണ് . tight ആയിട്ടും Dr ഇട്ടല്ലോ👍👍👍👍

[@zainsworld7459]

@@pdilna696 yeah yeah🥰🥰

[@DRBIBINJOSE]

@@pdilna696 Exactly

[@avvoku]

ഞാൻ കോൺ ഷുഗർ ആണ് ഉപയോഗിക്കുന്നത്

[@surajusuran6524]

👌👌👍👍🌹

[@rajivnair1560]

Hi Doc. Difficult to Agree with you as far as Palm Jagere is concerned. Am a Regular user this item for the Past 9 + Years. Never had trace of Glucose before started Or even after using for All these Years. We get the Best Palm Jaggery in B,lore from Tamilnadu. However thank you for your Information.

[@susanthomas4320]

How do you know it's best palm jaggery?

[@jithinjohnson2352]

Dr.Dates sugar level kutumo

[@srijeeshkp5134]

Smbavasari. Sarite bodionni settakku ennal polikkum

[@ദീപ്തി_v]

21 divasathekkulla paalada paayasam fridge il amma vachittundu😅😅

[@ratheesh8100]

😂😂

[@bluewhalemedia1621]

ഡോക്ടർ ആദ്യം പഞ്ചസാര കുറക്കണം... വയറിൽ നല്ല കൊഴുപ്പുണ്ട്

[@Dandelion-lk9ur]

😅

[@geethahariharan4405]

Sacharin, Dulcin Sodium cyclomate ഇവ PFA act അനുസരിച്ച് നിരോധിച്ച താണ്. Sacharin ഉപയോഗം കിഡ്നി cancer വരുത്തതുമെന്നും പറയപ്പെടുന്നു.

[@robythomas3645]

???

[@koulath.pkoulath.p725]

പച്ചസാരക് പകരം ശർക്കര ഉപയോഗികൻ പറ്റോ

[@jabirvk3821]

7 time fd 🥴