So easy, so effective

Cutting out major sources of dietary sugar and flooding the body with garlic’s healing compounds revitalizes the pancreas and speeds slimming, plus dials back high cholesterol and heart disease risk. And according Ian Smith, M.D., who outlines his plan in Blast the Sugar Out! (St. Martin’s, 2017; Hardcover $26, Kindle $13, Nook $13), it only takes five weeks to see results.

At each meal, Dr. Smith recommends loading your plate with foods that don’t impact insulin levels. Enjoy unlimited non-starchy vegetables like broccoli and peppers; lean proteins like 6 oz. of fish, turkey or chicken (a serving the size of two decks of cards), 4 oz. of pork loin or sirloin (a serving the size of a smartphone) or 8 oz. of beans or lentils (a serving the size of a tennis ball); and healthy fats like one-third of an avocado, 8 olives or 1⁄2 cup of nuts (a serving the size of two golf balls).

To ensure pounds melt off fast and stay off for life, you’ll also consume the equivalent of 2 large garlic cloves (about 4 tsp. chopped or 2 tsp. minced) each day. To unlock the benefits, each clove must be crushed and allowed to sit for 10 minutes before being heated, mixed with an acid (like lemon juice or vinegar) or eaten. That’s because allicin, the compound responsible for healing the pancreas, isn’t found in garlic—it’s actually a combination of two compounds that are stored separately inside garlic cells. Rupturing the cells allows the plant compounds to mix for maximum potency.

Garlic lovers can munch on the cloves raw while those who prefer a less intense garlic flavor can cook the cloves over the low setting on a stove’s burner for up to 15 minutes (any longer will degrade the active ingredient). “Garlic can be added to various dishes,” adds Dr. Smith, who includes the seasoning in everything from stir-fries to marinades. But for those who can’t stomach garlic, supplementing also delivers the benefits. A brand we like: Enzymatic Therapy Garlinase Fresh ($7 for 30 tablets, LuckyVitamin.com), which contains the study-backed dose.

It’s also key to avoid processed foods and drinks with added sugars. To do that, Dr. Smith advises skipping packaged food products, especially those that list “sugar” or “high-fructose corn syrup” in the ingredients. Top culprits include salsa, nut butter, yogurt, salad dressings and condiments. Instead, try sugar-free alternatives like fresh diced tomatoes or homemade salad dressing. And for even speedier slimming, try these success strategies:

POWER UP WITH PROTEIN

A protein-rich morning meal helps control insulin levels all day. Research at Tel Aviv University in Israel revealed that when women eat a high-protein breakfast, their bodies are able to use insulin 105 percent more efficiently than when they skip breakfast. For maximum impact, aim to get 15 to 20 grams of protein (great options: 1 large egg with 1⁄4 cup of cheese or 1 oz. of smoked salmon with 2 Tbs. of low-fat cream cheese). Not a fan of breakfast? Toss together a smoothie with 1 serving of whey protein powder, 1 cup of frozen berries, 1 Tbs. of ground flaxseeds and 1 cup of almond milk.

EAT EVERY 3 HOURS

Dr. Smith recommends spacing out meals and snacks so you never go more than three hours without eating. According to a study published in The New England Journal of Medicine, women who followed this eating pattern had steady blood sugar throughout the day—and after two weeks their blood-sugar levels were four times lower than those who ate three square meals without snacks (even though their meals had the same basic nutrient composition).

FAVOR THESE CARBS

You can enjoy two servings of carbs each day. For best results, Dr. Smith advises selecting 1⁄2 cup of high-fiber whole grains (like barley or couscous) or a single slice of whole-grain bread. Scientists reporting in The New England Journal of Medicine found that when healthy adults ate a highfiber diet for 42 days, their blood-sugar levels were 33 percent more stable.

MOVE FOR 7

You don’t have to sweat for hours to get the benefit of exercise. In a study at Canada’s McMaster University, varying 20-second bursts of sprinting with 2 minutes of slow strolling for just 7 minutes total each day helped women improve their insulin levels

by 53 percent—changes that were equal to or better than those seen in a control group that exercised hard for 50 minutes straight. “As we age and our metabolism slows, the amount of challenge we need to get results reduces,” says Dr. Smith. To do: Jog in place for 5 minutes to warm up, then complete 3 rounds of burst-and-rest, followed by 5 minutes of cooldown stretches.

GET A HELPING HAND

There’s strength in support, so Dr. Smith created a Facebook group for those following his plan. “People exchange recipes and motivate each other. I answer questions,” he says of the free group, which boasts more than 11,000 members. To join, search for “Sugar Blasters” on Facebook.