Discover Your 10-Step Proven Sugar Detox Plan
Sugar leads to obesity, cardiovascular disease, poor oral health, behavioral and cognitive issues, type 2 diabetes, and other health problems. Yet, we all crave it: some for its taste, some for the way it helps us feel better when we’re sad or angry, others for the way it boosts our energy and helps us focus.
It wouldn’t be an exaggeration to compare sugar with drugs, alcohol, smoking, or other addictions. What is the difference? While the law, one way or another, warns us that drugs, alcohol, and tobacco are dangerous to our health, sugar is widely accepted as safe for consumption.
Even keeping track of the amount of sugar we eat has become close to impossible, as it is no longer an ingredient reserved to sweets and drinks. You can now find it in cereals, baked goods, pasta, sauces, and many other processed foods, in quite significant quantities.
The result is overwhelming: we, Americans, consume the highest amount of sugar in the world, over 125g/capita/day, 25% more than the following nation. It is 10 times more than specialists recommend. How did we come to this? We reach out for processed, sugary foods, and snacks whenever we get hungry, to save time and effort.
What we don’t realize is that sugar is addictive, and we end up craving it just like a junkie craves drugs or alcohol. If you’ve felt those cravings, and you care about your health, it is time to consider detoxification.
Since sugar is considered safer than drugs or alcohol, there are fewer support groups and treatment options available. You safest and most effective solution remains a solid but gradual sugar detox plan. Ours involves 10 simple steps, detailed below.
The 10-Steps Sugar Detox Plan You Should Start Right Away
1. Get Rid of All Sugar-Based Foods and Drinks in Your Home
If reading labels seems overwhelming, you can throw or give away any processed and canned foods and drinks, except raw, frozen fruits, meats, and vegetables. Most processed foods and drinks rely on sugar to enhance their taste and flavor and help preserve them over a long period.
2. Drink Only Water, Unsweetened Tea, and Freshly Squeezed Juice (in Moderate Quantities)
Most processed drinks contain a huge amount of sugar that goes directly into your bloodstream. They don’t even fill you up, so nothing prevents you from enjoying several glasses at a time, especially on hot summer days. Avoid them completely, or replace them with healthier, naturally sweet drinks.
3. Have Breakfasts Rich in Protein and Fiber
When you wake up in the morning, your first impulse is to reach out for something sweet. Don’t! Have a breakfast rich in protein and fiber. It will keep you full and energetic longer, without the harmful effects of sugar.
4. Indulge in Healthy Carbs
Your body needs carbs to function properly, but of the right kind. Stay away from starchy and sugary foods. Instead, berries and other low-sugar fruits like apples, pears, plums, and citrus will help you curb cravings and even lose a couple of pounds.
5. Get Your Healthy Fats
They don’t make you fat. They actually help control blood sugar, induce a feeling of satiety, and transport minerals and vitamins throughout your body. The best kind comes from nuts and seeds, coconut, palm, and olive oil, avocado, and wild-caught seafood, and pasture-raised meat.
6. Load up on Healthy Snacks
You’ll always crave what you don’t have, so take a stack of healthy snacks with you wherever you go. What snacks qualify as healthy? Try seeds, nuts, fresh and dehydrated fruits, jerky, celery sticks, string cheese, etc.
7. Avoid or Reduce Stress
Stress raises cortisol level, leading to hunger, cravings, and increased fat storage. You need to relax, take things one at a time, and avoid unnecessary stress. There are numerous breathing and relaxation techniques you can try, besides fitness, dancing, listening to music, long showers and bubble baths, or outdoor walks.
8. Get Your Beauty Sleep
Insufficient and chaotic sleeping raises cortisol and messes up leptin and ghrelin levels. As a result, you feel hungry, crave sweets, and can’t focus on your tasks. To avoid such effects, try sleeping 8 hours a night, preferably around the same hours. Don’t be surprised if you end up losing weight with this lifestyle change alone.
9. Start Exercising
Physical exercise, especially strength training, helps you use glucose and control blood sugar. This means fewer blood glucose fluctuations and, implicitly, cravings. Besides consuming glucose more efficiently, physical exercise stimulates endorphin release, helping you avoid emotional eating.
10. Reduce Food Sensitivity Inflammations
Inflammations cause unhealthy blood sugar levels, insulin resistance, and type-2 diabetes. Most of these inflammations come from sensitivity to gluten, dairy, and other foods. To make sure it is not your case, eliminate such foods from your diet for a while. If you feel better and more energetic, you know where that well-being comes from and how to keep enjoying it.
The Bottom Line
Perhaps 10 steps seem a little too much for you, but if giving up sugar and recovering after abusing it was easy, you wouldn’t need this detox plan in the first place. You can’t simply give up sugar and keep it away from your diet because the cravings will get the best of you and cause you to relapse.
Instead, take baby steps, and give your body time to adjust to the change. The price you pay won’t be that high, the results will be noticeable, and you will feel and look better every day. After all, it is your health and well-being at stake.