With the holiday season’s festive treats and our tendencies towards unhealthy eating habits, cutting back on sugar may be on many people’s list of goals for the new year. We want to provide some insight into effective ways to reduce sugar intake by answering this FAQ: how do you do a sugar detox?
Sugar Detox: Who Needs It?
It’s a well-known fact that adults in the U.S. consume too much sugar on a daily basis, and a sugar addiction occurs because sugar has the ability to affect the brain’s reward system. It negatively impacts weight, disease risk factors, and dental health and is connected to overall chronic disease development. This means that anyone can benefit from a sugar detox!
A Gradual Approach
So how do you do a sugar detox? The key principle is to reduce your sugar intake gradually. Before we talk about steps to take to cut back on sugar, here are a few tips on how to do a sugar detox effectively:
- Identify sources and triggers– reading food labels is the best way to understand how much sugar you’re actually consuming– sneaky sugars can even be found in condiments, sauces, and other packaged and bottled foods. Cravings for sugar can often be caused by certain triggers like stress, so it’s important to differentiate between real hunger and your sugar cravings.
- Don’t quit cold turkey– it’s nearly impossible to remove sugar completely from your diet and cutting back drastically can lead to unpleasant withdrawal symptoms and you may find it harder to stay motivated. A gradual approach is much more effective in the long term.
- Prepare yourself for withdrawal symptoms– Some sugar withdrawal symptoms may be inevitable, so it’s best to prepare yourself for feelings of irritability, increased cravings, headaches, and fatigue. Remember these symptoms are only temporary and will go away after the initial stages of detox.
How To Cut Back On Sugar
Eat a high-protein breakfast. How you start your day can determine the tone for the rest of your meals. Choosing to eat a breakfast full of protein, fiber, and healthy fats will go a long way in boosting your energy and keeping you full.
Swap sugary drinks for water. One of the best things you can do during a sugar detox is eliminate sugary beverages such as soda, energy drinks, coffee drinks, juice, and others. Swapping these for water is a simple substitution with a big impact on your overall health!
Add more fiber to your plate. Why is fiber important? It slows your digestion so that you absorb sugars more slowly, meaning that you receive a steady supply of energy and feel full for longer periods of time. It’s also important for managing blood sugar levels!
Focus on overall diet. Eating a variety of whole foods over processed and packaged foods is a great way to automatically cut back on added sugars. Focusing on whole grains, eggs, meat, beans, vegetables, fruit, nuts, and seeds will help you naturally consume less sugar.
Prioritize sleep and hydration. Your lifestyle habits can affect food cravings, so don’t forget to take care of other aspects of your health. Getting enough sleep and drinking plenty of water can help reduce cravings and support your sugar detox.
Keep an eye on stress levels. As previously mentioned, another sugar addiction trigger is stress, since sugar has a calming effect on stress hormones. Find other ways to relieve stress instead of giving in to sugar cravings– check out our stress management tips to learn more!
Now you know how to do a sugar detox, but if you need some extra support regarding weight loss and optimizing your nutrition, we are here to help. Get in touch with us today about starting our personalized weight management program!
