Planning A Sugar Detox? Here's How To Do It Right
The benefits of cutting out sugar from your diet are, well, ironically, SWEET. A sugar detox could benefit you in more ways than you can imagine. In this article we give tips to cut down on sugar and stop sugar cravings. Also, you will find how a sugar-free diet benefits your overall health and well-being quotient.It’s an instant karma kind of thing. Eat some sugar, and in all probability, it will go straight to your hips or belly. Weight aside, there is a reason why sugar is labelled as white poison, given how it impacts your blood pressure, overall health, and other organs, in the long run. Been bingeing? Here’s how you can pull the sugar plug, and still stay sane.
healthhunt recommends - Organic Coconut Sugar
Here are some tips that help you cutting down on your sugar consumption:
1. Go cold turkey –
Much like giving up smoking, sugar addiction requires you to make a clean break. It’s an addiction after all. In a paper published in Medscape, experts have deemed sugar to be as dangerous to public health as smoking. “The case against sugar is overwhelming. Sugar is the new tobacco, so let’s start treating it that way,” said Dr Aseem Malhotra who was a part of the research team.
In order to go ‘cold turkey’ here, you need to eliminate all types of sugar, additives, and foods that contain hidden sugars, in order to reduce cravings, and boost your flagging metabolism. Give up on packaged foods and grains as well for the initial 2 weeks, to get your body used to the lack of sugar or its substitutes.
2. Eat more protein –
Doctors suggest that if you have a diet rich in protein, chances are your sugar levels will be stable, and you won’t experience sudden cravings. From eggs to fish, chicken to all other forms of vegetable protein, stack up your plate, especially first thing in the morning, if you want to reduce those sugar cravings.
3. De-stress, and get more sleep –
If you are stressed, chances are you will reach for a bar of chocolate, or a bowl of ice cream. The same goes for those low on sleep.
If you haven’t slept long enough or well enough, your body will crave sugar. It’s easy to have that big bowl of cereal for breakfast, or half a bar of chocolate while working, because you are low on energy. Sleep deprivation also makes the mitochondria in your cells shut down. So, digestion doesn’t happen very well, and sugar remains in the body. This can spike your blood sugar levels, increases your risk of type 2 diabetes.
Try and stay calm, do some meditation, and get adequate sleep, so that your body feels well-adjusted, and you are not in a hurry to snack on the first sweet thing you see.
4. Keep a snack handy –
Like any other addiction, the sugar habit can get hard to break. Be prepared to slip up, and when you do get a craving, instead of heading to the first pastry shop in your line of sight, ensure you have a stash of healthy snacks at hand that will stave off the sugar bug. Nuts, seeds, and unsweetened fruits often do the trick.
You may like - Roasted Flaxseed 100 gm
5. Water to the rescue –
The best trick to stave off a sugar craving is to keep water handy. Whenever the urge to coat your mouth in sugar arises, have a glass of plain water first. The reason this helps is that most of the times, we confuse thirst with hunger or cravings, leading us towards the unhealthy stuff.
6. Give alcohol, high-sugar fruits a miss –
Alcohol contains a good amount of sugar, which can be extremely harmful for your system, especially if you are attempting a detox. Give it a complete miss when on a sugar detox. Also remember, that just because fruits contain natural sugars, you cannot binge on them. After all, fructose is a type of sugar, and it could derail your detox plan. In the initial phase, it pays to eliminate high-sugar fruits, such as mangoes, lichees, and bananas, from your diet. You can continue to consume fruits that are low in sugar, such as berries and kiwi, in limited quantities.
Try this - Rostaa Pouch Kiwi 125 gm
Now, that you know how to do a sugar detox, here are the benefits a sugar-free diet will do to your body:
1. Prevents type-2 diabetes
It’s a well-known fact that sugar is the root cause of type-2 diabetes. Dr Ludwig who is renowned endocrinologist and a New York Times bestselling author, explains the phenomenon behind it. He says,"A diet with lots of fast-digesting carbohydrates, like sugar, requires the pancreas to release lots of insulin, meal-after-meal, day-after-day. That excessive demand may overtax insulin-producing cells, causing them to malfunction, eventually leading to diabetes."
2. Reduces the risk of cardiac problems
A study conducted on over 30,000 people discovered that those who consumed 17-21% of calories from sugar had a 38% greater risk of dying from heart disease, compared to those consumed sugar in very controlled quantities.
So, reducing intake of sugar and going on a sugar-detox every once in a while would help you keep your heart healthy and free of any complications.
- Cutting off sugar from your diet could also help you drop unwanted pounds, as excessive sugar consumption causes resistance to leptin. Leptin is the hormone responsible for regulating your hunger and junk food cravings.
- Cutting down on sugar can help you get beautiful and clear skin. In a study, conducted on over 2,300 teens, it was found that the teens who frequently consumed added sugar had a 30% greater risk of developing acne. So, quit sugar and say hi to beautiful skin.