Best-selling author Dr. Ian K. Smith blasts America's sugar addiction in new book

— -- New York Times best-selling author Dr. Ian K. Smith called out America's addiction to sweets in his new book "Blast the Sugar Out!" a guide designed for diabetic or pre-diabetic people looking to lead healthier lifestyles and for those who are looking to lose weight by reducing their sugar consumption.

The book, built as a five-week plan, can help you "regain control of your health destiny" in less than two months, Smith said in a statement.

"Get the sugar out and put the life back in," he added.

Smith shares the story of his brother, a marathon runner who was feeling lethargic energy levels and overall discomfort in his everyday life, but was unable to pinpoint cause of his troubles. Smith said that his brother eliminated sugar from his diet, and saw his energy levels sky rocket and the discomfort dissipate.

"He told me that he felt brand-new -- as if he had been given his life back," Smith writes in "Blast the Sugar Out."

Smith breaks down his method for reducing sugar intake into five key factors that readers can hone in on: habits, schedule, choices, exercise and maintenance.

Smith encourages readers to pick up one good habit and break down one bad habit each week during the five-week program. He also recommends keeping an eating schedule or consuming meals and snacks at the same time every day. When it comes to food and drink choices, Smith includes more than 50 recipes and organized meal plans in his book. Lastly, Smith emphasizes the importance of exercise and of maintenance -- or keeping up with a healthy lifestyle.

“This is not about making quick changes that you won’t stick with,” Smith said in the statement. “This is all about making lifestyle changes that are going to keep you healthy and active for the rest of your life.”

"Blast the Sugar Out!" is currently in bookstores nationwide.

Smith's sample meal plan

Breakfast:

Choose one main dish:

8-ounce fruit smoothie with no sugar or other sweeteners added

1 slice of french toast with 1 teaspoon of 100 percent maple syrup

Egg and veggie breakfast sandwich Click HERE for the recipe.

Power ups:

If you choose the smoothie, you can also have 2 slices of 100 percent whole-grain or 100 percent whole-wheat toast with a small amount of butter or sugar-free jelly spread.

If you choose the french toast, you can also have 1/2 cup of berries.

Snack

10–20 grams of carbohydrates of your choice.

Lunch

Choose one main dish:

Chicken sandwich on two slices of 100 percent whole- grain or 100 percent whole-wheat toast with lettuce, tomato, and 1 teaspoon of mayonnaise or mustard

Turkey sandwich on two slices of 100 percent whole- grain or 100 percent whole-wheat toast with lettuce, tomato, and 1 teaspoon of mayonnaise or mustard.

Curry chicken skewers Click HERE for the recipe.

Power ups:

1/2 cup of raw vegetables (e.g., carrots, cucumbers, celery)

Snack

10–20 grams of carbohydrates of your choice.

Dinner

Choose one main dish:

5 ounces of herb-roasted turkey

4 ounces of boneless pork chops, grilled/baked, trimmed of fat

Power ups:

1/2 cup of steamed or grilled cauliflower or other vegetable

1/2 cup of cooked brown rice

Snack

Fewer than 10 grams of carbohydrates of your choice.

Exercise

30 minutes of cardiovascular/aerobic activity

15 minutes of resistance training

Meal plan © 2017 by Ian K. Smith, M.D., and reprinted by permission of St. Martin’s Press.