Sugar Detox Diet Success Tips

diet success

Remember when we talked about how addictive sugar can be in the first post of this series? As you get further along in the sugar detoxification process, you may become acutely aware that you’re a sugar addict. And you might not even have realized you had a problem before. 

Researchers now know that withdrawal from soft drinks, sweeteners, and processed foods can be alarmingly similar to withdrawal symptoms experienced by cocaine and heroin addicts.

The sugar detox diet we’ve been talking about addresses some of these symptoms by offering solutions through food choices, vitamin supplements, and exercise. If you’ve become dependent on highly processed foods, you may feel some of these symptoms, but adhering to the diet plan can help reduce the symptoms. After you’ve been on the sugar detox diet and the withdrawal symptoms begin to subside, your muscle cells will once again become sensitive to insulin, and your body will begin to function optimally. You’ll even see some improvement in the appearance of your skin and hair.

Alternative Treatments

If you’re experiencing especially strong withdrawal symptoms as a result of your break from sugar, you may want to try some natural methods such as acupuncture and meditation. Exercise can also help lessen the impact of sugar withdrawal.

dietary changes

The sugar substitute galactose can also help you overcome strong cravings. It’s a healthier type of sugar that doesn’t have any effect on your metabolism. You can also help reduce your cravings by reducing your overall carbohydrate intake and increasing your essential vitamin and nutrient consumption.

It’s especially important to increase your intake of antioxidant supplements like vitamins E, C, and B complex, in addition to supplementing with alpha-lipoic acid supplement. Anything you can do to restore your metabolic balance will be helpful in reducing withdrawal symptoms.

Enlist the help of plants, roots, and herbs in your desire to break the addiction to sugar. Some of these additions to your diet can help restore the metabolic process. Some herbs that have been shown to definitely aid in the treatment of metabolic syndrome are ginseng, bitter melon, and berberine (found in Golden Seal and Oregon Grape).

nutritional data

increase your nutritional knowledge

Make sure you learn about the foods you’re consuming. The success of this diet plan depends on you adhering to a balanced diet of the five main food groups and being aware of your sugar intake at all times.

STICK TO THE PLAN

In the first two weeks, it is critical to strictly adhere to the plan. This takes willpower – especially if you’ve become highly addicted to sugar. Listen to your body, and don’t give in to the sugar cravings.

Wake up earlier

If you’re anything like I am, this next success tip is going to hurt. I like my beauty sleep. I’d probably hibernate for weeks at a time, if I could. But that’s not good for you if you’re doing a sugar detox.

Instead, you need to start waking up a little earlier — about 45 minutes before your normal breakfast time, when it’s easier to recognize real feelings of hunger. This will help you pay much more attention to the signals your body is giving you.

Sugar has become the nemesis of the modern world. Don’t let your sugar addiction get the better of you. Take the time to learn how you can resist sugar addiction and help your body return to health and vibrancy (you’ve taken the first step on this journey by reading this series of blog posts – good for you!). Take control of your health by cutting out the sugar, and check out my Thinkific course on the sugar detox diet if you want more in-depth information and more detailed meal plans. 

How to Prepare for a Sugar Detox Diet

prepare for sugar detox

After you decide you’re going to detoxify yourself from the harmful effects of sugar, you should take some time to analyze your current diet. How much sugar are you eating each day? How many high-sugar foods do you eat per day instead of eating healthier alternatives because they’re more convenient … or they seem more convenient at the time?

man eating doughnut

While you’re analyzing the foods you now eat, be thinking about which food changes you could make that would help eliminate sugary snacks and sugar content from your main meals.

Identify where your sugar intake is coming from. Sugar is in so many foods it’s imperative that you know where in your diet you can make changes for the better. For example, ketchup has a lot of sugar – so you can make the swap to low sugar or sugar-free ketchup. You can even make your own no-sugar-added ketchup by using this recipe.

Write It Down

It’s important when preparing to undertake the sugar detox diet that you keep a daily food diary. A food diary can help you see where you might be overlooking a candy bar, soft drink, or other snack that you might mindlessly eat or drink when you’re having a really stressful day.

It’s best to jot the food down in the diary just after you eat it so you can plainly see where sugar might be creeping in during your day. The food diary should include details on nutritional information and all the various ingredients in certain foods that you may not know are there without reading the labels. Also, take note of what you drink – even water.

Include how you’re feeling when you eat or snack during the day. There may be an emotional pattern you can identify within your eating habits. I tend to reach for chocolate more when I’m having a hard day … or when I’m bored. Really, I reach for anything when I’m bored, but that’s when I’m more likely to reach for the sugar. 

Activity patterns are good to note as well. See where your bursts of energy occur during the day and when you have the best mental acuity. I’ll bet anything it’s not 30 minutes to an hour after you ate that donut for breakfast. I know I always feel pretty miserable right about that time.

Knowing the importance of tracking what I’m eating and how I’m feeling when I eat it is what led me to create my 30-day food, exercise, water, fitness, and emotional eating tracking journal. You can get the PDF version for free when you subscribe to my email list, or you can buy the paperback version on Amazon.

personal fitness tracker

Finally, you might want to track your sleep patterns. Here are some of the best sleep and activity trackers available on Amazon. See if your quality of sleep coincides with what you ate before bed and how hungry you are the next morning. Research suggests that eating a lot of sugar before bed can really decrease the quality of your sleep because of something called adrenal exhaustion. Adrenal exhaustion symptoms include:

  • Mild depression or anxiety
  • Multiple food and/or other allergies
  • Lethargy and lack of energy
  • Decreased ability to perform daily tasks
  • Decreased ability to handle stress
  • Dry and thin skin
  • Low blood sugar
  • Low body temperature
  • Palpitations
  • Unexplained hair loss
  • Alternating diarrhea and constipation

Adrenal hormones can affect blood sugar, and blood sugar spikes and drops can affect adrenal hormones. These things are inextricably linked. The only way to defeat adrenal exhaustion (or adrenal fatigue) is to limit the amount of sugar you put into your body … and your shopping cart.

Get ready to go SHopping

Before you get ready to shop for the food items you’ll need for the sugar detox diet, you have to get rid of the sugar traps that are already in your kitchen. Throw away the donuts and muffins (ouch!). And if you have any leftover Halloween candy, toss that too. Get it all out … even the ice cream.

Take a minute to breathe. … It’s going to be okay. I promise.

When shopping for sugar-free foods, concentrate on purchasing high-quality ingredients and whole foods such as meat, eggs, and dairy. Vegetables should be a focal point of your food shopping list. And any carbs that you buy should be of the whole-grain variety – pasta, flour, and rice. Quinoa (pronunciation: keen-wah, in case you were curious and didn’t know) is also pretty great. Even my kids like to eat it! We’ll get more into the sugar detox diet meal plan in the next post in the series, but for now I want to end with some motivating suggestions. 

Don’t give up!

Set reasonable and achievable goals for your sugar detox diet plan. It may look easy, but it may be difficult to adhere to 24 hours a day, seven days a week given the hectic pace of everyday life. Try to keep on track, but don’t be too hard on yourself if you slip up every now and then.

As you progress through the sugar detox diet, you’ll quickly realize that ingesting snacks or a meal that consists of a high sugar content can make you feel sluggish. You won’t notice it at first because of the initial sugar rush, but you’ll feel it when the sugar wears off. You know what I’m talking about. I notice the crash when I’m not making a conscious effort to cut down the sugar in my diet, but the crash hits a lot harder when you start to cut it out all at once. But keep pushing through. As is the case with anything, it always gets worse before it gets better. Keep trying to cut out (or, at least, down) the sugar, and you’ll start feeling halfway normal again before you know it.

Is a Sugar Detox Diet Right for You?

is a sugar detox diet right for you

Who is the sugar detox diet right for? Anyone. Practically everyone in the world can benefit from the sugar detox diet.

Not only is sugar bad for all of us, but it’s also addictive and can cause many health and lifestyle problems. If you have frequent cravings for sweets, bread, pasta, fruit juice, and even snack between meals, you may be living a sugar-dependent life.

An addiction to sugar may cause mood swings, low energy, sleeplessness, and anxiety. You may also find it difficult to concentrate after a meal. Weight gain is another serious problem for those who crave sweets.

breaking the sugar addiction

Obesity can be directly linked with the amount of sugar you consume. Eliminating it from your diet will cause immediate weight loss that will most likely stay off for good. When you effectively eliminate sugar from your diet, you’ll notice much improvement in many of the health problems you may have, in addition to the definite weight loss.

Those who are suffering from severe health problems such as metabolic syndrome (insulin malfunction), hypoglycemia symptoms (low blood sugar), chronic pain, skin problems, hair loss, and dental problems will also notice significant and positive differences by giving up sugar.

When you realize that some form of sugar is in everything we consume (have you been reading the labels on the food in your pantry and freezer?), it seems daunting to enter into the sugar detox diet plan. You have to spend some time getting to know what the good and bad types of sugars are and how they make your body react before you can choose the right foods for this diet. You’ll also need to know foods that contain hidden sugars – and they may be hidden where you would least expect it. 

Unfortunately, millions of Americans suffer from high blood pressure, obesity, diabetes and just feeling crummy. In fact, those problems have become the new normal — and they are all linked in some way to sugar consumption. The sugar detox diet can turn your life around and help you feel good again, and it can do so in a way that will prevent withdrawal symptoms, like nervousness, anxiety, or severe cravings. 

Note: If you’ve consumed a lot of sugar daily for a long period of time, you may experience what’s known as the Herxheimer response, otherwise known as yeast die-off. You see, when you eat a lot of sugar, you make a really nice, hospitable environment for bad gut bacteria and yeast. When you stop eating so much sugar, the yeast don’t have anything to eat, so they die … and they make sure you feel pretty miserable by setting off a whole lot of toxins. You can avoid yeast die off symptoms by taking things slowly and using liver-supporting herbal supplements, like milk thistle.

Still, if you’re sick and tired of feeling sick and tired, the sugar detox diet may be exactly what you need — as long as you take it easy!







What Is a Sugar Detox Diet?

 

sugar detox diet

Do you have a sweet tooth? I know I do.  If you’re anything like me, your love affair started when your grandmother gave you your first homemade chocolate chip cookie (or sugar cookie, in my case). And I remember Kroger bakery handing out free cookies as reading rewards when I was in elementary school. I loved getting those free cookies!

Now, cookies and cakes and other baked goods aren’t the only foods that contain sugar. It’s also present in canned goods, bread, milk, juices, and  so much more – and it can be deadly. If you suspect that your weight and health are being ruined by too much sugar, it might be time to consider a sugar detox diet.

Basic Principles 

Cravings for sugar are stronger than for other types of foods – and there are good reasons for this. Our tongues contain up to 5,000 taste buds and up to 25 receptors that tell us when something is bitter. But there is only one receptor for sugar.

That one receptor can differentiate between different types of sugar and leads to certain responses within the body. The type of sweetness that comes from processed sugars causes a powerful outpouring of opiates (endorphins) that instantly make us feel content and relaxed.

sugar is more addictive than cocaine

Knowing that sugar is just as (or even more) powerful than any drug available today, it is easy to see how addictive it can become. The sugar detox diet is a sugar withdrawal plan that helps you stop sugar cravings cold turkey (without stress) and learn how to live a sugar-free life.

Breaking the addiction to sugar without the stress it usually causes is the ultimate goal of this diet plan. If you adhere to it, you’ll notice that your metabolism will heal almost immediately, and other diseases like diabetes will markedly improve.

Pros and Cons of the Sugar Detox Diet

The pros of the sugar detox plan are many. You’ll lose weight, improve digestive problems, counteract depression symptoms, and lower your risk of cancer, thyroid disorders, chronic pain, and so much more.

The only cons of the sugar detox diet are in the learning and preparation processes. You need to take time to learn how sugar affects you and know which foods contain hidden sugars so you can avoid them. Reading labels (and knowing what to look for when you read them) is absolutely essential.

Removing items in your kitchen pantry and refrigerator that contain harmful sugars and replacing them with fresh, organic items may take some time and getting used to, but the benefits of the sugar detox diet are so plentiful that you’ll soon be glad you put in the effort.

Next week, I’m going to go into how you can know if a sugar detox diet is right for you, so stay tuned!