It’s no secret that too much sugar is bad for our health. The NHS recommend about 70g of sugar a day for men and 50g for women but many of us are exceeding this.
- Sugar creates an addictive cycle of hunger, fatigue and moodiness. It initially spikes blood sugar, causing us to feel energized and happy. But since it’s devoid of real nutrition, blood sugar quickly plummets, leaving us tired, hungry and moody. So we reach for more sugar …
- Sugar causes excess storage of fat: It triggers the body to produce insulin, which tells fat cells to store more.
- Sugar causes inflammation. This causes pain and is seen as a precursor to heart disease, diabetes and cancer.
The good news is that it takes only five days to dramatically reduce the body’s dependence on sugar, by eliminating refined sugar from your diet. That includes most processed foods (because they contain loads of added sugar), condiments, candy, baked goods and sweetened beverages, including those with artificial sweetners. Also watch out not to overindulge in fruit – aim for no more than 1 serving a day.
The downside is that sugar cravings can be intense in those 5 days, which is why you need ninja moves. Certain foods can reduce cravings and balance the body, getting you over the hump much easier.
Sugar can be eliminated from time. But it is takes time. Steps to eliminate it Completely.
Here are some options to detox from sugar and stay satisfied & sane:
1. High protein, fat and fiber foods
Here’s why they’re great: These are highly satisfying and keep the body full for longer. Make sure every meal and snack contains them. Aim for about 25% of your meal to come from protein with good fats, like Omega 3s. Contrary to popular belief, real saturated fat actually reduces cholesterol.
Good options: eggs, nuts, avocados, olive oil, hummus, salmon or antibiotic free chicken.
2. Green leafy vegetables instead of bread, pasta and refined carbohydrates
Here’s why they’re great: Bread is quickly converted to sugar, creating the same cycle, but vegetables are complex carbohydrates, which keep you satiated for hours. They take longer to digest – expect to feel full 30 minutes after eating a salad.
Good options: Arugula and kale are great for detoxing.
3. Sour foods
Here’s why: They knock out a sugar craving.
Good options: Sauerkraut or kimchi.
4. Pure dark chocolate
Here’s why: It releases endorphins without spiking your sugar.
Good options: Bakers Cooking Chocolate, which is 100% cacao.
5. Drink more water
Here’s why: This makes you feel full and flushes excess sugar out of the body, thus reducing the craving. Bonus, it can help you lose weight.
Eat less salt: When you eat a lot of salt, your body naturally craves sugar to balance out the flavors. For example, if you add salt to a dish that’s already salty, like eggs with cheese, chances are you’ll be wishing you had a side of pancakes with syrup even though you’re not hungry anymore. If you’re trying to cut out sugar quickly, it’s best to avoid overly salty food for at least a week. Once you no longer crave sugar, you can gradually add saltier foods back into your diet.
Eat sweet vegetables: Sweet vegetables like beets and sweet potatoes are great replacements for refined sugar. If you’re really craving sugar, a beet salad or roasted, sweet root vegetables could be just what you need to get your fix.
Get more exercise: Working up a sweat helps take your mind off sugar. Exercise also helps balance out your body and brings it to a more alkaline state. By sweating out extra salt, your sugar craving is greatly reduced. Try to start your day off with a work out. If you do this, then you are more likely to make healthier choices when it comes to your food intake all day long.
Cut out processed food: Almost all processed foods are packed full of secret sugars that fuel your addiction. Just read the label of that cereal or yogurt in your kitchen! When you’re trying to quit sugar, it’s best to go back to the basics and eat only fresh foods. To eliminate processed food, try shopping just the perimeter of the grocery store where you can pick up fresh fruits, vegetables, meat, and grains that are 100-percent free of hidden sugars that can sabotage your diet.
Find a buddy: As with any health and wellness goal, achieving a sugar-free lifestyle is always much easier when you have a partner. Set up a daily text message exchange with this person so you can offer words of support and encouragement when one of you is feeling tempted by the doughnuts in the break room at work. You might even consider swapping healthy recipes or making time to go to the gym together.
- Stop drinking Beverages Containing Sugar
- Do a Detox
- Stop Taking Junk Foods
- Start Taking Spices
- Start Taking Sugar Free Things
- Stop taking anything Containing Fructose
- Reduce Carbs
- Check the ingredients before taking any Material
- Have Workouts
- Get enough Sleep
Unsweeten your life! Sample recipes from the Sugar Detox by Chef Jason Brown
Baked Chicken with Asparagus and Mushroom
- 4 tablespoons chopped fresh cilantro/coriander
- 3 cloves garlic, minced
- 1 tablespoon olive oil
- Juice of ½ lemon
- 1 teaspoon salt
- 1 teaspoon freshly ground black pepper
- 4 whole chicken breasts
For the salad…
- 1 pound asparagus, base trimmed
- 2 tablespoons extra-virgin olive oil
- ½ teaspoon salt
- ½ teaspoon freshly ground black pepper
- 1 pound sliced mushrooms (e.g., cremini, shiitake)
- 1 pound spinach, washed well
- Lemon wedges
For the fresh raspberry dressing…
- ¼ cup/2 fl. ounces almond oil
- ¼ cup/2 ounces fresh raspberries, mashed with a fork
- ½ teaspoon chopped fresh rosemary
- ¾ cup/6 fl. ounces champagne vinegar
- ½ teaspoons salt
- ½ teaspoons freshly ground black pepper
Place the cilantro/coriander, garlic, olive oil, lemon juice, salt, and pepper in a large bowl and mix well. Place the chicken in this mixture, cover, and refrigerate for 1 hour. At the half-hour point, preheat the oven to 375°F. Remove the chicken from its marinade, place in a single layer in a baking tray, and bake for 18 to 22 minutes, or until done. Discard the remaining marinade. While the chicken is baking, prepare the salad: Toss the asparagus in 1 tablespoon of the olive oil and half of each of the salt and pepper, place in a separate baking tray, and roast for 8 to 10 minutes or until tender. Do the same for the mushrooms, separately, using the remaining tablespoon of olive oil and remaining salt and pepper. Prepare the dressing: Place all the ingredients for the salad dressing in a small bowl and whisk together well. When chicken is done, toss the spinach in the salad dressing to coat. Divide the spinach among four plates. Split up the vegetables evenly among the four plates. Add the chicken and serve with lemon wedges.
For dessert… Grilled (Barbecued) Stone Fruit with Cinnamon-Spiced Ricotta Cheese
- 4 peaches, plums, or nectarines, halved and pitted
- 1 tablespoon extra-virgin olive oil
- ½ teaspoon ground cinnamon
- ½ cup/8 ounces part-skim ricotta cheese
- Fresh mint sprigs, for garnish
Preheat a grill/barbecue to medium high. Brush the fruit with the olive oil. Place on the hot grill and grill until marks appear, 2 to 3 minutes per side. Combine the cinnamon and ricotta in a small bowl. Top each half of fruit with the ricotta mixture. Garnish with a mint sprig.
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