Congratulations for making the decision to better your health by cutting your sugar intake! Sugar detox isn’t easy, and the symptoms of sugar withdrawal aren’t either. But the benefits are worth it given the proven negative effects of sugar on your body. Sugar has been linked to an increased risk of a number of medical conditions, including obesity, diabetes, and heart disease. Sugar also zaps your energy, increases your risk of depression, and contributes to poor dental health. A number of studies have found that sugar affects the brain the same way that addictive substances such as nicotine, cocaine, and morphine do. With the average American consuming 22 to 30 teaspoons a day “considerably more than the recommended maximum of 6 teaspoons” some withdrawal symptoms are to be expected. For this reason, When you cut out sugar, your cravings get more intense and you experience withdrawal symptoms, at least at first. Here are some tips to beat your sugar cravings.
#1 Cut it all off at once
Cutting sugar from your diet gradually may help lessen the intensity of your symptoms, but it also means those symptoms will stick around longer. By cutting out sugar at once, your body will become used to living without it sooner, which means a faster end to withdrawal symptoms. Do this by cutting out all forms of sugar, including those in prepackaged foods, sweetened beverages, and white flour.
#2 Eat more protein
Add protein to every meal to help you avoid hunger and low energy levels during your sugar detox. This will help you avoid the temptation to reach for a candy bar or other sugar-laden quick fix. Eat fish, poultry, and lean cuts of meat. High-protein vegetables, nuts, and seeds make great snacks.
#3 Increase your dietary fiber
Eating high-fiber foods can help you stave off hunger. Because this helps control blood sugar, it may also help you avoid sugar detox side effects like headache and nausea while keeping cravings at bay. Aim for high-fiber vegetables, beans, and legumes.
#4 Drink more water
Staying hydrated will help you feel better overall and can help keep you regular. This is especially important when you increase your fiber intake, which could cause constipation. Fiber-rich foods and adequate water intake are needed to help keep stools soft and move them through the digestive system.
#5 Avoid artificial sweeteners
Swapping out sugar for artificial sweeteners may seem like a good idea when you’re breaking up with sugar, but it can actually derail your efforts. Researches show that artificial sweeteners encourage sugar cravings and dependence.
#6 Manage your stress
There’s evidence that stress affects food preferences and increases cravings for sweets. Sugar also appears to have a calming effect on stress hormones, which contributes to your desire for sugar when feeling stressed. Taking a walk, talking to a friend, or just reading a book are just a few simple ways to relieve stress.
Exercise is beneficial in several ways when doing a sugar detox. Exercise increases energy and reduces stress, which can help combat withdrawal symptoms like fatigue, low energy levels, and stress-induced cravings.
#8 Drink some greens
Sipping on a drink of greens can help reduce sugar cravings, drinks such as green tea, Spanish and rocca all plays a great role in reducing sugar cravings.
#9 Get enough sleep
Insufficient sleep can worsen symptoms of sugar detox, such as fatigue, cravings, and depression. Not getting enough sleep has been shown to increase cravings for sugar and other unhealthy “comfort foods.”
#10 Eat something bitter
Eating bitter foods shuts down the receptors in the brain that drive us to wanting and eating suga. Bitter food also slows the absorption of sugar and helps regulate blood sugar levels, which can help you avoid many of the side effects of sugar detox.
|Take away tip
Saying goodbye to sugar is no easy feat, so don’t beat yourself up if you slip up. Write down your motivators for giving up sugar to help keep your eye on the prize when you feel yourself slipping. If you do give in to temptation, just start again. Use any slipups as a learning experience to help you avoid falling into the same trap the next time. For instance, if you find temptation is worse during certain times of the day, schedule activities to keep yourself busy during that time or be prepared with high-protein snacks and water to help get you through.
Q&A: Mention two tips that can help beating sugar cravings
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