Sugar is so addictive that you can’t resist having it. However, while the sugar in sweets, beverages, and desserts may taste good, it can cause great harm to your body. It can cause various medical conditions – diabetes, obesity, and cardiovascular diseases. It also causes a drop in energy level that causes fatigue.
If you are following tips on healthy living such as a low-fat diet and regular exercise, then you should also pay attention to your sugar intake, as cutting sugar from your diet plan can boost your health.
Thus, if you are planning to kick the sugar habit, then here are some effective sugar detox tips.
1] Drink More Water
Water helps in the detoxification of your body. Though it doesn’t flush out sugar from your system, it helps in the process of sugar detox.
When you experience sugar cravings, you grab a chocolate or look for something sweet to satisfy your cravings. This is because people often mistake dehydration for hunger and then reach for sweets to satiate those hunger pangs.
With proper hydration, you can easily avoid that problem. Water also leads to a feeling of fullness, which helps reduce hunger and prevents you from reaching out for sweets.
2] Choose Fresh Fruits
If you have a sweet tooth, then you need to replace your desserts with fresh fruits to support your sweet detox. Fruits have natural sugar, so it’s the best replacement for sweets.
They also contain high fiber and nutrients and is a healthy alternative to dessert, especially a fruit that is low in sugar and rich in antioxidant like berries. One or two servings of fruits should be consumed as part of your balanced diet plan.
3] Eat a Protein-rich Breakfast
Protein not only gives you lasting energy but also fills you up so that you feel full. If you break your overnight fasting with sugar and carbs instead of protein, then it might cause a spike in your sugar levels.
Most people have pastries and buns in the morning, which is not a good option. You should aim for 30 gms of protein in breakfast that will help you to keep stable and satiated.
Eggs, smoothies, and nuts are high sources of protein. If you need to add more, then you can also choose to add protein powder to your smoothie. Train your body to have protein first thing in the morning to cut the harmful effects of sugar.
4] Choose Healthy Snacks
Watch what you eat. There may be snack options with high sugar content that you might unknowingly consume.
Always choose healthy snacks by reading the label and list. You can also include celery sticks with seed, Greek yogurt with blueberries, almond flour crackers, and gluten-free crackers.
When you choose snack options wisely, it’ll help you with your sugar detox process. It is important to scan for added sugar so that you know where you are going wrong.
5] Lower Your Stress Level
Have you heard about emotional eating? People who are stressed often eat sweets or chocolates mindlessly. When you are stressed, you are more likely to reach for foods that are unhealthy or sweet.
By reducing your stress level, you’re more likely to choose healthy foods. It is important to lower your stress levels by having foods that are rich in antioxidants. Also, practice stress relief tricks like yoga and meditation so that you can make the right choice in food options.
6] Eat Healthy Carbs
Carbs are an essential part of a diet plan. But, you need to know the difference between healthy and unhealthy carb sources. Healthy carbs that you can include in your sugar detox plan are brown rice, quinoa, and oats.
You also have an option of including low sugar foods like apples, berries, pears, and plums. You need to avoid starchy carbs like corn and sweet potatoes.
Include good sources of dietary fiber that is mostly found in fruits, veggies, seeds, and nuts. It aids your digestion and improves good gut bacteria.
7] Get Enough Sleep
Lack of sleep can increase the stress hormone ‘cortisol’ in the body. If you don’t sleep well, it interferes with your eating habits. Hormones control hunger, so lack of sleep may make you feel more hungry.
It is important to sleep for at least six to seven hours so that it prevents you from emotional eating and helps to improve your overall health. Also, avoid any kind of beverage or sweet sugary drinks when you sleep.
8] Don’t Skip Meals
Most people try to get off sugar by intermittent fasting. But, this may do more harm than good to your body. Your body will be going through a period of stress as you retrain it to stop craving sugar.
So, intermittent fasting can add to the stress that may result in a drop in blood sugar level or low energy levels. It can also cause hunger pangs so you would end up eating more sweets. You need to have a balanced diet plan with two portions of veggies and fruits so that it does not affect your body negatively.
A sugar detox is the best way to reduce the harmful effects of sugar in the body. It is not a permanent solution, but it does give your body the much-needed break from sugar consumption.
If you go overboard with sugar indulgences, especially during the festive season, then you can start with a three-day sugar detox diet plan, as it’s the best way to feel healthier.
You need to make a diet plan and follow it religiously. Include the right amount of protein, fats, and carbs in your diet. Don’t skip your meals as that’ll affect your health. Simply put, you’ll feel much better after a three-day detox plan, so go ahead and try it.
Vivek is an Outreach specialist for Blogs. He is also a writing enthusiast fond of healthy and happy living. He believes Knowledge gets better when shared. So he founded The Mindful Bytes as a platform for people who love to read and write anything that has to do with Health, Tech, Business, Finance, and Lifestyle.