As someone who tend to avoid sugary and overprocessed foods, and in general I don't have a sweet tooth why would I need a sugar detox?
Every once in a while I like to make a sugarfree week or month. This can reset your cravings and taste buds, and you'll like to avoid the temptations more after it.
You can say, oh I don't really eat sugar at all, but let's have a reality check:
- do you drink sodas, fruit juices, cocktails, alcohol?
- do you like to snack on protein bars, muesli bars, etc.?
- do you eat/drink anything with artificial sweeteners?
(photo: Unsplash)
What are the negative effects of sugar?
- It is highly addictive: the more you consume the more you will crave. It sends your brain a reward signal and make you look forward to that feeling every time. Scientists compare that addiction to heroin.
- Causes chronic illness: the hormone insulin will regulate the sugar quantity in your blood stream. But it can only handle it up to a certain amount. After that you will have elevated blood sugar, which can lead to diabetes, inflammation in the your body, overweight, high blood pressure, heart disease, etc.
- Overweight: if you don't burn the calories as fast as you eat them, they will get stored as fat on your body, it will save it for energy for later. It is much harder to access these fat stores later as we don't really stop eating, so we have constant energy loading.
- Affects your hormones: it can mess up your insulin production, and also other hormones in your body. It can cause dizziness, mood swings, fainting, skin problems, sleep problems.
- Affects your brain health: as it causes mood changes, it can also lead to mental problems and depression. When your body and brain gets used to higher levels of sugar and then they don't receive the same amount constantly, can lead to sadness and even withdrawal experiences.
So now that we saw what issues it can cause let's see ho to avoid them:
- decrease gradually to avoid blood sugar level problems. If you use e.g. 3 teaspoons of sugar in your coffee or tea, than try it with 2. Yes it won't taste the same, but your taste buds will adjust in a few days. Than reduce it again to 1 and in two weeks go without sugar. Try to chose water with lemon or other fruit juice in it (100% fruit juice and max 10ml) instead of sugary drinks.
- try to avoid stuff with artificial sweeteners. This ingredients can cause the same effects in your brain and hormones as sugar, and also not natural, so more damage than good. Use stevia or spices like cinnamon or nutmeg instead of them.
- beat the cravings: when you are looking for something sweet try to eat a piece of fruit instead, or distract yourself with other things, like getting up and dance. Your endorphin levels will rise reducing the need for a reward signal from food.
- whenever you feel like giving up, remind yourself of the results you can achieve. Always try to step back and see the bigger picture, think about the health benefits, the weight loss, the right sides of not choosing sugar over your wellbeing.
- read the labels: you wouldn't believe how many products contain sugar in many forms from bread to sauces, almost everything. Try to chose more unprocessed ingredients and make more meals from scratch.
Benefits of quitting sugar:
- mindful eating: you will have to pay attention to what you put in your body (from previous points: read the labels). Besides choosing wisely try to avoid distractions during mealtime, like watching tv or reading, playing on your phone (guilty here). Try to taste, smell, chew your food, enjoy what you have created. You will notice by reading the labels how much sugar can be in so called "healthy foods and drinks" like orange juice, yogurt, cereals, etc.
- no energy drops: as your blood sugar level stabilizes you won't have so much cravings and your energy level will also be more stable.
- better gut health: your body won't have to constantly work on digestion and dealing with extra sugars in your blood stream, which can improve overall digestion. Sugar also cause inflammation, it can irritate your bowels, causing lack of effectiveness in eliminating what you don't need and absorbing nutrients.
- increased focus and mental health: as you won't have those energy highs and lows you will have more clear mind, more focus, no brain fog. Is it familiar when you feel lazy and sleepy after a meal? Or when you get high from chocolate and than feel miserable later on? You can avoid these with choosing wisely.
- improved skin condition: when the sugar cause inflammation goes away your skin will also clear up more. When your bowels are irritated, or your digestion is poor you are much likely to see it on the outside too.
What are your tips to avoid sugar and cravings? For more tips follow me on Instagram or book a conultation.
See you there.
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