Symptoms Of Cutting Added Sugar From Your Diet
Cutting added sugar from your diet may lead to physical and mental symptoms.
How the body reacts to giving up sugar is different for everyone. The symptoms and their severity will depend on how much added sugar you were taking in through sweetened foods and beverages.
Some people find that their symptoms last from a few days to a couple of weeks.
As your body adapts to a low added sugar diet over time and your added sugar intake becomes less frequent , the less intense your symptoms and cravings for sugar are likely to be.
You may find that your symptoms are worse at certain times of the day, such as between meals. Stress may trigger for sugar, so you may find that your symptoms feel worse during times of stress.
How To Detox From Sugar The Right Way
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Whether your desire is to live a healthier lifestyle, lose weight, or improve the look of your skin, doing a sugar detox can provide many health benefits that can be rewarding in every aspect of your well-being. However, like any addiction, cutting sugar can be a challenge, especially when its the centerpiece of your current diet.
So if you want to know how to detox from sugar so that you can finally feel and perform your best, then youve come to the right place. We laid out some practical tips and guidelines on flushing out sugar from your body, why you should do it, including answers to some commonly asked questions around removing and managing your glucose levels.
Lets get started!
Supplement Your Diet With These Herbs For Best Results
Herbs are natures medicine cabinet that has healed the animal kingdom since time immortal. In naturopathy, herbs are used to assist the body with the process of detoxification and to enhance the function of cells in weakened tissues, organs and glands.
In addition to their healing properties, herbs are also highly nutritious and exist in their original form since the dawn of time. Here is what the wise Dr. Robert Morse states about the power of botanicals from his own extensive experience as a healer:
When I started using herbs and herbal formulas over twenty-seven years ago, my success in my clinic skyrocketed. I began to see much deeper cleansing and healingtrue regeneration and vitalityin tissues. Previously, with supplements, I would see some improvement, and maybe some symptoms eliminated. However, these symptoms would return when the supplementation was stopped.
Today, the use of herbs is vital to the restoration of the human race. Their power to invoke the cleansing and regeneration process cant be equaled by manufactured supplements or chemical medications.
The Detox Miracle Sourcebook, Dr. Robert Morse, pg. 48
Indeed, some of the best herbs for detoxifying processed sugar include kidney cleansing herbs and liver detox herbs like dandelion root , burdock root, milk thistle, nettle, cilantro and parsley. This is a list of some of my favorite detoxification herbs and advice on how to get started cleaning and healing the body with herbs!
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Eat Fruits To Aid In Healing Inflammation In The Body
Organic fruits contain detoxification enzymes that help to detoxify the body. These detoxifying fruits should make up a large portion of your diet while you detox from sugar, and can also reduce cravings for unhealthy processed foods.
But why eat sugary fruits when you are looking to detox from sugar? Thats a great question! Actually fruit sugar is very healthy and is the fuel the cells need to work optimally.
Fruits are composed of simple sugars that are essential for the body in terms of maintaining optimal health. Their sugars are chemically different from sucrose, the complex sugar found in processed foods. Whereas fructose chemistry is detoxifying and healing in its fruit form, sucrose is damaging and inflammatory. In the words of my teacher, Dr. Robert Morse:
Fruits have the highest amounts of antioxidants and astringent properties of all foods. Their sugars are slow burning but powerful, and will enhance the vitality of cells faster than any other food, and with much less digestive effort. They also have the highest electrical properties of any food. The energies in raw fruits are so high that they speed up neuron transport and endocrine function.
The Detox Miracle Sourcebook, Dr. Robert Morse, pg. 300
In this following video, Dr. Morse goes into depth about the sugar controversy and why what the mainstream thinks about sugar, especially fruit sugar, is chemically incorrect. In fact, he has over four decades of healing expertise with fruits that shows otherwise:
Sugar Can Make You Feel Sluggish Bloated And Anxious So Why Do You Still Crave It It May Be Addicting Heres How To Break The Habit
Raise your hand if you crave dessert after dinner, frequently find yourself buying packaged foods, or tend to eat out or order in a few times a week. Sound like you? Youre probably consuming more sugar in your diet than you think, even if youre not pounding soda or eating candy. And its no surprise that foods containing sugar make you feel good whenever you eat them. In fact, research has proven that sugar activates your brains dopamine pleasure-centers, the same area of the brain thats associated with substance use addictions. Those feel-good chemicals can exacerbate cravings for sugar. But doing a sugar detox or sugar cleanse, which involves eliminating refined sugar and carbs from the diet for a metabolic, gut health, and full-body reset, can help you cut sugar cravings and reverse some of the side effects of too much sugar.
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How To Stabilize Blood Sugar
When you eat sugar, it signals your body to release insulin to bring glucose down to a healthy level. Extra glucose can be stored as glycogen, which is found mainly in your muscles and liver. But when theres no more room for glycogen, extra glucose is stored as fat.
There are other ways to keep your blood sugar healthy, so you dont need to use as much insulin, and your glucose doesnt get turned into fat.
One way is to follow a low sugar diet and reduce the amount of carbohydrates in your food. Ideally you wouldnt consume any added sugar at all. Stick with the fructose that comes in fruit, and only eat a small amount.
Another way is to eat complex carbs from whole food sources, like whole grains and sweet potatoes. Unlike simple carbs like sugar, complex carbohydrates take longer to digest. Glucose is released over a longer period of time, so your blood sugar doesnt spike. Complex carbs can also give you more energy for a longer period of time.
Finally, a great way to balance your blood sugar is to lower your stress level. Reducing stress will reduce cortisol, which in turn prevents spikes in blood sugar.
Manage Your Stress Levels
Research shows that stress affects food preferences and increases cravings for sweet foods.
Sugar also appears to have a calming effect on stress hormones, which contributes to your desire for sugar when feeling stressed.
Keeping your stress in check will make it easier to cut sugar from your diet and help keep cravings under control.
Taking a short walk, talking to a friend, and reading a book are a few simple ways to relax.
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Is A Sugar Detox Permanent
A sugar detox is intended to clear your system of unhealthy sugars so that your body can start to function at its best.
Some people are able to incorporate small amounts of sugar back into their diet without going overboard. Others have a more difficult time doing so. Really, whether or not a sugar detox is permanent can be determined by your dependence on it. Some people are able to regulate their sugar consumption to include fruits and sweets, but others arent able to control their cravings when sugar is introduced back into their diet.
Regardless, the less sugar, the better.
What Is A Sugar Detox
A sugar detox is simply going without sugar. Is it just cutting out chocolates, sweets, muffins, and other delicious treats? Yes, thats part of it. But as we discussed before, sugar is contained in most other foods we eat. Rather than trying to eliminate sugar completely , try to eliminate added sugars.
You might be surprised that added sugars are even present in many foods that companies market as being safe, healthy options. From pasta sauce to sports drinks, added sugars are everywhere! Because of this, you must start reading the nutritional label of each product. Online grocery lists can help you select healthy food choices that exclude carbohydrates.
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Benefits And Cautions With Slashing Sugar
Detoxing from sugar can help you lose weight quickly. We had over 80 testers from all over the country, and they lost anywhere between 5 to 20 pounds during the 31 days, depending on their weight or sugar addiction, Alpert said. Many also noticed that a lot of the weight was lost from their midsection. Belts got looser!
Participants also reported brighter eyes, clearer skin and fewer dark circles. They also had more energy and fewer mood swings.
Satisfy Cravings With Whole Fruits Nuts Seeds And Spices
You need some complex carbs in your diet, and fruit is a great way to get them. Whole fruit does contain a natural form of fructose, but it is encased in fiber, so it absorbs into the bloodstream slowly and doesnt cause the rapid blood sugar elevations that processed sugar does. In addition, youre also getting phytonutrients, such as vitamins, and phytochemicals like antioxidants and anti-inflammatories.
Be smart about your fruit consumption, though. Make sure to eat the fruit as whole as you can: leave the skin on your apple or pear, and opt for a real orange or tangerine rather than a glass of orange juice , so you get the fiber with the fruit sugar .
Adding a little cinnamon or nutmeg adds sweetness without cheating. A handful of nuts and seeds can also help calm cravings.
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How To Detox Sugar From Your Body
Rules for the Sugar Detox
No ADDED SUGARS. This means cane sugar, stevia, coconut sugar, anything that ends with -ose in your packaged foods . Ditch all the sugar-y drinks, soda, kombucha . I also avoided natural sugars like honey, maple syrup and dates. I think those are definitely healthier, but for the detox, I stayed away from them. Another subjectartificial sweeteners. I think this goes without saying, but these are a big no-no, whether youre on a sugar detox or not, just stay away!
No alcohol. This was the hardest part for me, which makes me sound like an alcoholic, but hey, I love a good glass of wine!
Very little gluten and very little dairy. Next time around, I wont have any dairy or gluten. I dont really eat them much, but did have a piece of sprouted toast with avocado one day, but that was it.
Lastly, fruit! I personally believe fruit is really healthy, and I would never suggest eating no fruit. There are so many amazing health benefits! But, for this detox, I did cut back a bit. Mostly because I usually eat a LOT of fruit. If youre not a big fruit eater, dont worry about it! Its also perfect when you get a craving for something sweetjust grab a handful of berries.
Clean Out your Fridge & Pantry
This is a good step to take BEFORE you start. You dont want to have chips, candy, granola, sweetened creamer, flavored yogurt, etc. sitting around tempting you while you do your detox. If anything, consider this a good time to clean out your fridge and pantry!
Finding Foods You Can Eat
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How To Prepare The Drink
To prepare this sugar detox drink, add about 8 oz of filtered water to a glass followed by 1 Tbsp of Apple Cider Vinegar, 1/2 tsp L-Glutamine Powder, and I like to add an optional sweetener to make the taste more tolerable. Today, Im using a low carb Monk Fruit sweetener, but you can also use raw honey, stevia, etc. Stir to combine all of the ingredients.
Lifestyle Habits That Lead To Cravings
Regardless of where we get our sugar, we have certain lifestyle tendencies or habits which encourage our abuse of sugar.
Most Americans do not get a full 7-8 hours of sleep needed for their day. This can be due to several reasons, but one of them you may not guess is sugar intake. When it comes to sugar and sleep, there is a chain effect and cycle that occurs.
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How Does Blood Sugar Work
Blood sugar is the amount of glucose you have in your bloodstream. How does glucose get in there? From the food you eat. When your body digests food, especially carbohydrates, it breaks down the different nutrients and sends them all into the bloodstream. One of those nutrients is glucose.
So, your blood sugar rises when you digest food.
Fuel Up On Protein And Fiber
Stop cravings in their tracks by filling up on protein and fiber to help you feel fuller longer and stabilize your blood sugar. At mealtime, opt for lean sources of protein and fiber, including meats, eggs, whole-wheat grains, beans, peas, nuts, seeds and green vegetables. And to satisfy dessert cravings, choose fresh fruit, such as berries, pears, and apples , bananas and oranges.
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Sugar Addiction Detox: 6 Ways To Detox From Sugar
It is clear that high amount of sugar in foods, modifies and leads to malfunction of mechanism of the brain. It thus loses the ability to control the amount of food substances one intakes, it leads to excess weight gain or obesity. If you appreciate the harmful effects of sugar addiction, you would surely seek for sugar addiction detox methods to protect your health.
Here are Some Effective Ways for Sugar Addiction Detox:
Avoid And Manage Stress
According to more recent studies, when your stressed, you are more likely to crave sugary foods and carbs. This not only makes it challenging to detox from sugar, but is linked to more severe health complications, including obesity, diabetes, and heart disease.
In addition, stress depletes the body of B-complex vitamins which promotes sugar cravings. Magnesium is also a nutrient that is used to stabilize sugar in the blood and can get depleted when stressed.
How To Get Started
For some people, going cold turkey is the only way to do a sugar detox. Because sugar can be addictive, removing it altogether is sometimes the only way to go. Some of us just simply cant do moderation .
Here are some tips for going cold turkey:
- Remove all sugar and sweeteners from your home.
- Remove artificial sweeteners too. Some research says that artificial sweeteners may cause issues similar to those caused by sugar, like blood sugar dysregulation.
- Stock the fridge with low-sugar fruits .
- Try to keep sugars from all sources to a reasonable amount.
Remember, it may not be forever. The point of a sugar detox is to break the addictive habit to let the body heal. Once in balance, the body may be able to handle small amounts of natural sugars in the future.