Eating dessert after a meal or nibbling on sugary snacks throughout the day is a seemingly natural and routine undertaking for many people.
Without even consciously realizing, we are loading our bodies full of added sugars and while some of us recognize this as something to avoid as it has been proven over and over again to lead to health problems, we still struggle against giving into that incessant craving for sweet foods, let that be chocolate, cookies, muffins or ice cream.
It might feel as though it is physically impossible to resist the urge to consume confectionaries, an observation which is actually not that far from the truth. The reason for this lies in the chemical reaction sugar causes in the body as it enters the bloodstream: triggering the release of dopamine in the same part of the brain that is involved in the response to addictive drugs. Consequently, this may lead to falling into a cycle of craving, similar to what someone using drugs may experience.
Therefore, the addictive nature of sugar can make it extremely difficult to reduce our daily sugar intake, especially once we have been entrenched in this repetitive pattern of craving.
So how to break free from it and reap the benefits of a diet low in sugars?
A sugar detox involves abstaining from eating sugar, particularly added sugars, for a set period of time, usually ranging anywhere from a week to up to a month in order to limit sugar cravings. It focuses on cutting out any added sugars from your diet which means paying close attention to nutritional facts to avoid any sneaky added sugars and cutting down on pudding, sugary drinks and even some processed foods and condiments such as ketchup and mayonnaise.
Now, this is all well and good, but needless to say it is challenging.
It requires a high level of self-discipline and willpower to mindfully resist the temptation of sweet tasting foods and steer clear of regularly indulging yourself as a reward for a task well done. You may start experiencing withdrawal symptoms a few days into your sugar detox journey due to your body having to adapt to this sudden lack of added sugars.
The more sugar you have consumed previously on a regular basis, the more severe these symptoms may be, but don’t feel discouraged! As your body adjusts to a low sugar diet, the less intense and less frequently you will experience unpleasant symptoms such as:
Low mood - this is partly due to the decrease in dopamine release
Anxiety and irritability - especially in times of stress, your craving for sugar can increase, leading to a sense of feeling on edge
Changes in sleep patterns - you might be restless or have difficulty falling asleep at night
Cognitive issues - reduced concentration levels and are common which may impact your ability to focus at work
Headaches, dizziness, nausea and fatigue
Whenever you feel disheartened or feel like giving up, remember that if you push through it for just a little longer, you will be grateful for sticking it out, and don’t forget that if you are truly struggling, there is no harm in modifying your sugar detox to fit you personally.
Maybe eliminating all sources of added sugar from your diet is simply too unrealistic for your current lifestyle. Why not try reducing the amount of sugary beverages you drink to begin with and then gradually progressing to ditching dessert? Taking it slow is an effective way of gently easing into the detox and before you even know it, you won’t even miss your daily can of Coke!
Finding alternatives to sugary snacks is also essential in aiding your transition: embrace the natural sugars found in fruits to satisfy your sweet tooth instead of the added sugars found in confectionery. Additionally, adding protein rich foods (such as fish, eggs, meat, dairy) and lots of fiber (found in beans, broccoli and legumes) to every meal can help you avoid cravings by promoting feelings of fullness so that you are energized and not hungry during your sugar detox, while staying hydrated and exercising are both great ways to increase your overall health.
Cutting down on added sugars is so WORTH IT!
Reducing your sugar intake has numerous benefits for both your mental and physical health. It can increase energy levels and alertness as well as help avoid medical conditions like obesity, diabetes, heart disease and poor dental health.
So if you’re up for a sugar detox, contact me info@fitwithemoke.com and join the 5 day challenge to receive daily emails or sign up for the 28 day challenge to receive an eBook full of more detailed tips and thorough guidance on how to progress going forwards.
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