Sugar is unhealthy. That’s why many people want to do a sugar detox. But giving up sugar is usually not that easy. But with these tips, you can do it anyway!
Everyone knows how unhealthy sugar is: not only does it damage our teeth in the extreme form of sugar addiction, but it also provides excess calories, upsets the metabolism, and can lead to diseases such as diabetes and even cancer.
Avoiding sugar is therefore a logical idea.
However, it’s not so easy when sugar is hidden in many foods that you don’t even think about – for example, in spicy sauces and dressings.
Sugar increases blood pressure and fuels inflammation in the body. But what’s even harder is weaning yourself off the sweet poison.
Sugar detox: Complete renunciation is the most effective
New York nutritionist Lorraine Kearney explains that cold turkey, i.e. complete renunciation, is the only alternative. A little less doesn’t do any good – or doesn’t work anyway.
In order to break the habit of eating sugar, the taste sensation must be eliminated without replacement, and only then will it work.
You should avoid any form of synthetic sugar, including sweeteners. Sugar substitutes are also harmful and would sabotage your sugar withdrawal and even fuel cravings.
Fruit with its natural sugars, on the other hand, is allowed. If possible, eat only the food you prepare yourself so you have control over the ingredients.
Lorraine Kearney recommends a 21-day detox program for this, which isn’t easy, but it will bring noticeable changes after just a few days that will keep you motivated.
Still, you won’t be spared withdrawal symptoms.
These are the symptoms of sugar withdrawal
“The first three to five days are the hardest because the body is detoxing,” says Lorraine Kearney in the British newspaper ‘Daily Mail’.
Headaches, muscle aches, fatigue, and recurring cravings for sweets occur for most, and dizziness, sleep disturbances, and tremors are also possible.
One of her clients felt so bad he threw up, reveals Lorraine Kearney.
“After five days, it feels like a weight is lifted off your shoulders,” the expert promises.
It’s important that you eat healthy and enough throughout: eat whole grains and fresh vegetables and also keep some fruit and almonds on hand for when cravings hit you.
Your blood sugar should remain as stable as possible because if it’s not, you’ll be plagued by an appetite for sweets.
“When your blood sugar is not balanced, cravings set in. It’s a sign that the time between meals was too long and your body is now craving energy – make sure it’s as balanced as possible,” warns the nutritionist.
Sugar withdrawal mainly takes place in the mind
If the thought of sugar grabs you and won’t let go, ask yourself if it’s really about the sugar or if something else is behind it – boredom, anger, excitement, or sadness, for example.
Addiction to sugar is often closely tied to our emotions, and it’s worth untangling that connection!
If the urge to eat something sweet is hard to suppress, consider drinking a glass of water, taking a walk, meditating, or exercising. “Get your endorphins going!” advises Lorraine Kearney.
Sugar detox: the first week is the hardest
Once the bad first few days are over, after about a week you’ll feel better and be able to concentrate better, for example.
After ten days of consistent sugar avoidance, even your taste experience changes. After sugar withdrawal, sweets, and soft drinks will soon taste much too sweet!
After 15 days, you’ll be at the top of your game and really aware of your digestion again.
It will be easier for you to distinguish between real hunger and appetite. You will feel when your body needs food and which food is good for you. You have made it!
After 21 days you can eat outside the home again and if there is a little sugar in a meal, it won’t set you back. Just make sure you continue to eat consciously and don’t fall into the sugar trap again.