Sugar is the leading cause of several health issues including obesity and chronic diseases. Statistics have revealed that, on average, an American consumes about 152 pounds of sugar annually which translates to a consumption of about 22 spoons on a daily basis.
American kids consume about 34 teaspoons of sugar every day, and this makes one in four American kids pre-diabetic or diabetic. Flour has also been shown to raise blood sugar levels. Statistics show that Americans consume about 146 pounds of flour on a daily basis.
Table of Contents
- 1 Benefits Of A Sugar Detox
- 2 The Ten Part Sugar Detox Plan
- 2.1 1. Make A Decision To Detox
- 2.2 2. Remove All Foods That Are Rich In Sugar From Your Home
- 2.3 3. Drink Only Drinks Free From Sugar Such As Unsweetened Tea, Water, and Fresh Juice
- 2.4 4. Power Up Your Day With Proteins
- 2.5 5. Consume Healthy Carbohydrates
- 2.6 6. Fight Your Body Sugar With Fats
- 2.7 7. You Should Be Prepared For Emergencies
- 2.8 8. Get Enough Sleep
- 2.9 9. Reduce Inflammatory Responses Caused By The Intake Of Certain Foods
- 2.10 10. Start Exercising
- 3 How To Detox From Sugar Final Thoughts
According to experts, addiction to flour and sugar intake is a biological disorder. The addiction is influenced by hormones and neurotransmitters which stimulate the cravings for sugar and carbohydrates. The biological disorder is thought to be the reason why 70 percent of adult Americans and 40 percent of kids are obese.
A study that was conducted by scientists from Harvard University found out that a high-sugar milkshake has a lot of effects in the body. The intake of the high-sugar milkshake causes an increase in the blood sugar level as well as changes in the brain.
Addicts to sugar and carbohydrates need a sugar detox plan to break the delicate addictive cycle. The sugar detox program we will discuss in this article takes a maximum of ten days. Sugar detoxing has several health benefits such as improved digestion, weight loss, and increased energy levels. In this article, we are going to look at the advantages of a sugar detox plan and a ten-step sugar detox plan.
Benefits Of A Sugar Detox
The toxins together with the processed sugars get replaced with fresh, whole, unprocessed foods that are rich in nutrients. When you avoid foods rich in sugar for an extended period, there is a possibility that your weight loss will be permanent.
Cutting sugar from your diet can help if you have anxiety and depression problems. According to a study that was published in the British Journal of Psychiatry, the middle-aged population who regularly consume foods rich in processed sugars are likely to suffer from depression and anxiety problems.
Experts warn that sugar can be as addictive as cocaine. The intake of sugar causes massive changes in the brain leading to the stimulation of the pleasure center.
Less Inflammation In The Body
Sugar consumption has been shown to lead to inflammatory responses in the body. Inflammation can result from chronic diseases that are caused by uncontrolled intake of sugars.
According to health experts, it's hard to lose weight if you have inflammation. The best method of eliminating inflammation from the body involves getting rid of sugars from the body. You can also increase your intake of anti-inflammatory foods to help reduce inflammation.
Improved Gut Health
Sugars encourage the growth of harmful bacteria in the gastrointestinal system. A high percentage of the immune system in found in the stomach. As a result, an overgrowth of harmful bacteria in the gut will affect your general health.
Signs and symptoms of an overgrowth of bad bacteria in the gut include indigestion, abdominal pain, diarrhea, and constipation. Staying away from sugar helps get rid of the bad bacteria from the digestive system.
A good probiotic in the form of pills, tablets, powder, or liquid form can also be taken to boost the levels of good bacteria in the gut.
Reduced Wrinkles On The Skin
The more sugar you consume, the older you look. Sugar present in the body binds with proteins to form a substance known as glycation. The sugar causes the proteins to oxidize damaging the body tissues on the cellular level.
The protein rears its ugly head on the skin in the form of wrinkled skin. Too much intake of sugars interferes with the performance of collagen. Collagen present in the body is responsible for strengthening the body issues beginning from the heart to the skin. Eating fewer sugars gets rid of wrinkles from the skin giving you a younger look.
The Ten Part Sugar Detox Plan
Before engaging in this sugar detox plan, check your schedule and select a week that does not include events that may derail your sugar detox plan. The sudden withdrawal of certain foods from your regular diet may cause mild headaches and loose bowel movements, however, the symptoms will subside in 24 to 48 hours.
1. Make A Decision To Detox
These simple questions will help you determine whether you need to detox or not:
- Are you pre-diabetic or type 2 diabetic?
- Do you have tendencies to eat when you are not hungry?
- Do you develop food coma after eating?
- Have you ever experienced food withdrawal symptoms when you cut down sugar or flour consumption?
- Do you experience abdominal disturbances, bloating, mood problems, brain fog, and joint or muscle pain?
If your answer is “yes” to any of these questions, you probably need to implement a sugar detox plan to live a healthy life.
2. Remove All Foods That Are Rich In Sugar From Your Home
Check the labels to see whether the food items you have stocked have sugars. If reading these labels is overwhelming, you can give away processed and canned foods. Most of these foods use sugar as a way of enhancing their taste and flavor.
3. Drink Only Drinks Free From Sugar Such As Unsweetened Tea, Water, and Fresh Juice
Processed drinks contain sugars that are directly absorbed into the bloodstream. It is advisable to replace them with natural sweet drinks from fruits.
4. Power Up Your Day With Proteins
The key to balancing blood sugar and insulin levels involves eating a breakfast rich in proteins. You should start your day with a protein shake or whole farm eggs. You should include nuts, chicken, fish, or grass-fed meat in your diet. A serving size of six ounces is sufficient to keep you satisfied and healthy.
5. Consume Healthy Carbohydrates
You need to eat plenty of “unlimited” carbs to help keep you healthy. Vegetables are also carbohydrates, and you are free to eat as much as you want. Vegetables provide you with unlimited refills.
However, you should only eat the non-starchy vegetables. They include the broccoli family, greens, green beans, mushrooms, asparagus, and tomatoes among others. You should avoid sweet potatoes, beets, winter squash, and zucchini. Grains and beans should also be skipped for ten days.
6. Fight Your Body Sugar With Fats
Most people mistakenly believe that fats make them gain weight. The truth is that sugars make you gain weight. Fats help control the blood sugar level.
They also induce the feeling of satiety (fullness) and enhance the transport of vitamins and nutrients to the rest of the body. You can source the best kind of fats from foods such as nuts, seeds, avocados, virgin oil, and omega three fatty acids from salmon fish.
7. You Should Be Prepared For Emergencies
It is advisable to load up on healthy snacks. You do not want to be caught in a situation where your blood sugar level is falling, and you don't have any food around. You need to have a tote bag or something filled with proteins, good snacks, and healthy fats. You can pack healthy snacks such as nuts, seeds, string cheese, jerky, and celery sticks.
8. Get Enough Sleep
Insufficient sleep enhances the cravings for sugar and carbohydrates by influencing the appetite hormones. According to a study, depriving college students of just two hours of the standard eight hours of sleep stimulated the activities of the appetite hormones in the body.
There is also a decrease in the activity of the appetite-suppressing hormones in the body. As a result, you encounter huge cravings for sugars and carbohydrates. Your body demands energy when you are awake. As a result, you go toward the quickly absorbed sugars to the blood stream. Getting sufficient sleep is the best way to fight against the cravings for sugars and carbohydrates.
9. Reduce Inflammatory Responses Caused By The Intake Of Certain Foods
According to studies, inflammation can trigger blood sugar imbalances and insulin resistance. The most common source of inflammatory foods include sugars, flours, and trans fats. The leading causes of inflammation include dairy and gluten. People often crave foods that they are allergic to and without such foods they feel lousy. Quitting dairy and gluten for ten days may bring healthy changes to your body.
However, getting rid of these foods completely is not a walk in the park. But after just three days without them in your diet, you will have renewed energy levels and most symptoms associated with inflammation will disappear.
10. Start Exercising
Workouts will encourage your body to utilize glucose resulting in well-controlled blood sugar levels. You will have fewer blood sugar fluctuations, as well as cravings for sugars and carbohydrates.
How To Detox From Sugar Final Thoughts
If you are addicted to sugars and carbohydrates, then you need to try the sugar detox plan. The sugar detox program can have a big impact on individuals who are pre-diabetic or have type 2 diabetes and it is the perfect way to gain control of your health despite your current situation.