Hi everyone, this is Kim. First of all, my apologies there haven’t been too many updates lately. I’ve been really busy researching and writing this sugar detox ultimate guide and it’s finally ready. I wanted to make sure this is as complete as it can be, since it is crucial that you’ll get all the information there is to get your body to burn fat and lose weight naturally by following this sugar detox.
I still have the sugar detox meals plans and recipes eBook on my desk and it should be ready about mid August-17, but in the meanwhile I hope you like what I have done so far 🙂
What does sugar do to your body?
Sugar has just been named the new fat! Over several years, we have been hearing about how fats can be dangerous for our health. There have been numerous special diets that focus on reducing the fat content in your meals.
These diets are aimed at reducing your calorie consumption to help you lose weight. However, during your quest for a slimmer body and better health, aren’t you forgetting that there is another component in your meals that is equally dangerous?
Yes, I am talking about sugar, or to be precise, the carbohydrates!
Not many people are aware of what sugar can do to their body. Here is a brief discussion about the dangerous impact of sugar and carbohydrates on your health.
How does sugar affect the heart?
When you eat plenty of carbohydrates, the extra insulin in the blood damages your arteries. This increases the stress on your heart due to which this vital organ has to work much harder than usual making it tired or fatigued.
This can result in considerable damage to the heart over a period of time thereby increasing your risk of:
- Heart attacks
What does sugar do to your brain?
Do you know the reason for why most people love to eat sugars? You might think it’s because sugar pleases the taste buds. You are right, but only partially!
Sugar not just pleases the taste buds, but also your brain.
It offers your brain a sudden surge of dopamine, the feel-good chemical. This explains why we are more likely to crave for a candy bar than a healthy carrot.
The whole foods such as fruits and vegetables do not prompt the brain to produce much of dopamine, because of which your brain asks for more sugars to feel the same amount of pleasure.
However, it is this piece of candy that does damage to your body. You may not even consider something as small as a candy while counting your calorie consumption.
But the fact is its loaded with calories and can only add pounds after pounds to your body over a period.
How sugar affects your mood?
The sugar-laden cookie or candy may give you the much-needed burst of energy by quickly raising your blood sugar levels.
But, these blood sugar levels fall once the carbs are absorbed by the body’s cells making you feel:
You may reach out for another candy to feel good again; however, this can have a negative effect on your moods and create a feeling of slump.
That’s not all! Studies have linked the risk of depression to the higher intake of sugar, which indicates the mood-enhancing effect of carbohydrates to be too short-lasting.
How sugar affects your liver?
An abundance of sugar in your body can make your liver resistant to insulin, a hormone that turns sugar into energy.
Thus, your body will not be able to control the blood sugar levels leading to the development of diabetes.
How sugar affect your kidneys?
Your kidneys play a role in filtering out blood sugar. When the amount of sugar in your blood reaches a certain level, the kidneys begin to let the excess sugar pass into the urine to be expelled out of the body.
However, eating too much of sugar can reduce this ability of your kidneys. This may increase your risk of renal diseases like:
This may also result in the sugar staying accumulated in your blood, which can make you prone to diabetes as well as kidney diseases.
How does sugar affect your pancreas?
Eating excess sugar can increase your risk of diabetes also through its effect on the pancreas. When you eat sugar, the pancreas produces and releases insulin to break it down and digest.
However, if you are too much into sugary foods, the cells in your body stop responding to insulin in an appropriate way causing your pancreas to pump out more insulin.
As a consequence, the pancreas is overworked. This reduces the efficacy of the organ to produce insulin thereby increasing your blood sugar levels and also the risk of diabetes.
How does sugar damage your skin?
You may pile on sugary candies if you are planning to age faster. But, I am sure you would never want to have wrinkles even in your older age.
If I am right, you might have to reduce your sugar intake drastically.
Excessive consumption of sugar can make your skin to age faster. It can attach to the proteins in your blood and form harmful molecules called advanced glycation end products.
It is these molecules that are responsible for causing your skin to age faster resulting in the signs such as:
- Fine lines
- Age spots
- Sagging skin
- Skin Folds
The advanced glycation end products can damage the protein fibers like elastin and collagen in your skin that are needed to keep it tout and youthful.
But eating sugar can only reduce the amount of these protein fibers making your skin appear saggy, and loose.
How does sugar damage your teeth?
Sugars can rot your teeth. It’s not just you, but even the bacteria in your mouth love sugars. They strive on the sugar that lingers in your mouth due to the improper brushing of the teeth.
This sugar feeds their growth and allows them to form residential colonies, aka cavities, in your teeth.
How does sugar affect your joints?
If you are suffering from arthritis, you have another reason to quit sugar. You would be surprised to know that eating lots of sugar or sweets can worsen your joint pain.
This happens because carbohydrates are pro-inflammatory substances, which means they can worsen the inflammation or damage in your joint tissues thus increasing joint pains. It can also lead to joint diseases such as:
- Rheumatoid arthritis
- Lumbar spondylosis
Finally, how does sugar affect your weight?
You must already be aware of how eating sugar can result in weight gain. Carbohydrates are the powerhouse of calories. The more sugar you consume, the more calories enter your body.
This can only result in you gaining several pounds!!!
Wait… The list of what sugar can do to your body is still not over. Here are a few more dangerous effects of sugar that should motivate you to go ahead with the sugar detox plan:
- Increases the risk of Anxiety disorders
- Induces hyperactivity in children and adults
- Makes you prone to diabetes
- Leads to cancerous changes in your body
- Affects your physical performance
- Reduces the nutritional status of your body
Your, not-so-sweet sweet tooth can do serious damage to your health by increasing your risk of obesity. The excess sugar you eat is stored in the body in the form of fats, which tend to accumulate around your belly region, heart, blood vessels, and even brain.
This can increase your risk of several complications including heart attacks, stroke, hypertension, and diabetes.
Despite years of being brainwashed into thinking that fats are bad for health; finally, it turns out that it’s the sugar, and not just fat, which can make you overweight, and sick. If you want to turn the tables of bad health, you need to detox your body to get rid of these carbohydrates. This is where begins your journey of sugar detox that will take you to a healthier life!
Why detox from sugar?
If you have read about the latest detox trends, you must have entertained yourself with the idea of following a detox diet to cleanse your body and emerge healthier. The benefits of detoxification are undisputed.
However, you still have cause to worry and that’s how exactly to detox. If you are considering fasting, juicing, or water therapy as an attempt to improve your well-being and lose weight, you need to dig deeper into the better, safer, and more effective way to detox.
Detox from sugar is one such way to cleanse your body in the safe manner. Let us have a look at the primary reasons for why you should detox from sugar:
Do you know what sugar can do to your skin? It can only make you look:
- Saggy and wrinkly
Sugar detox offers a healthy approach to eliminating sugar from your body and restore your natural beauty.
The more sugar you lose from your body, the healthier and more vibrant will be your skin and the better you would look.
Sugar detox will make your skin appear youthful, glowing, and attractive. It can also help to relieve the symptoms of some skin diseases including:
- Atopic dermatitis
Rescues you from sugar addiction
The basic reason for why obese people are unable to lose weight is their addiction to sugar. If you thought that a person could get addicted only to alcohol, smoking, or the recreational drug; then you are wrong!
Sugar, a very basic food, which we have been using in cooking for several years, too can be addictive!
If you love eating;
You are probably addicted to sugar. If you introspect, you might realize that can’t just stop consuming sugar.
You may feel as if you have become dependent on sugars. It gives you a feeling of “high” and makes you energetic. Sugar also enhances moods and makes you feel euphoric.
But wait… aren’t these the very symptoms that a person experiences when he uses recreational drugs, smokes, or consumes alcohol? Yes, you are right!
I can understand this might be scary for you. But, you have to understand the fact that your obesity or other health problems like diabetes could be the result of sugar addiction.
You might start experiencing symptoms of withdrawal when you stop eating sugars such as:
- Loss of energy
- Fluctuating moods
- Brain fog
These are the warning signs of the need for a permanent solution to your sugar addiction. Sugar detox is an effective way that can allow you to get rid of this dependency.
A well-planned sugar detox can also help you minimize the symptoms of withdrawal and allow you to successfully rescue yourself from the clutches of dangerous sugars.
Sugar detox promotes weight loss
A problem can be solved completely only if you tackle the root cause of it. If you do not take steps to remove the primary factor responsible for causing a problem, it will continue to linger and trouble you.
The same is true for obesity and its cause, your cravings for sweets!
If you want to reduce weight, and maintain it, you must get rid of your craving for sugars. Just trying to control your cravings for a few months may result in the shedding of a few pounds. But, you will gain back the lost weight within a few months.
The reason for the short-term results of most weight loss approaches is less attention paid to removing the root cause of obesity. Sugar detox can help to reduce your desire to eat sugars and thus, help you maintain a healthy weight.
Over a period of time, your reduced dependency on sugar will allow you to lose weight and also reduce your risk of obesity-linked diseases such as:
- High cholesterol
Enhances heart functions
Your heart is the center of most of the body’s activities. It performs one of the most important functions of supplying the organs with oxygen and essential nutrients to allow them to work efficiently.
However, the excessive consumption of sugars can affect the health of the heart considerably. If you are too much into candies, and pastries, the extra amount of glucose that is released into your body will be converted into fats and stored at various places of which blood vessels is one.
The deposition of fats in the blood vessels will result in the development of blockages in the flow of blood to the heart and other vital organs like the brain, liver, and the kidneys.
This will reduce the efficacy of the heart to pump blood to all parts of the body. It can have a cascading effect on the health of other organs resulting in the following disorders:
- Myocardial infarction
- Peripherical vascular disease
- Cerebrovascular disease
- Renal failure
- Hepatic failure
Some more reasons to sugar detox….
- Better digestion
- Improved focus
- Reduced hyperactivity
- Enhances attention span and memory
- Happier and relaxed mind
- Sustained cognitive abilities
The best way to safeguard yourself from these diseases is to follow a sugar detox diet. It will ensure a smooth supply of blood to the organs and protect you against such life-threatening situation.
Drastically cutting out foods from your regular diet is certainly not an effective way to improve your health or lose weight. In fact, strict detoxing can lead to serious issues such as severe fatigue, dizziness and even low blood sugar.
If you want to adopt a long-term approach to change your lifestyle, you can detox your body from sugar. This will help you stay healthy and fit for years after years!
How to sugar detox smart way
Though sugar detox can bring loads of benefits for you in short-term as well as long-term; it can be a real challenge to stick to it. You need to follow some smart tactics to ensure you don’t wander away from your goal.
You have to develop a right attitude to detox from sugar. Here are a few smart tricks that will instill the right attitude for a sugar detox.
Be smart when detoxing from sugar
The most important factor that determines the success of a sugar detox regimen is the attitude of a person. Having a positive attitude is undoubtedly the foremost thing you will need to achieve and maintain a healthy weight through this detox regimen.
What is ‘Right’ Attitude?
Attitude means your preparedness to take the right action. Basically, it is your approach to your situation, in this case you being overweight, based on your:
Attitude can be positive or negative. It determines how you choose to view the world.
Where sugar detox and weight loss are concerned, the degree to which you maintain a positive attitude about yourself, the people around you, and the circumstances will determine your likelihood of achieving your target.
The Wrong Attitude
A wrong attitude can be a major road-block for you in being successful at your efforts.
Here are few specific signs of negative attitude to weight loss:
- You believe that eating only healthy food and avoiding your favorite high-carb foods will stop you from having fun in life
- You feel that exercise is a punishment for eating well
- You place greater value on relaxing than on being active
- You fail to make proper lifestyle changes because you think “It’s all too hard.”
These are just some examples of a wrong attitude. To find out if you have a negative attitude to healthy eating, and sugar detox, listen carefully to what that inner voice says when you think about making positive changes in your life.
Developing positive attitude
Developing positive attitude is the first thing you will need to achieve your sugar detox goals successfully.
Most obese people think that they were born to be fat. However, several studies have found that people who ‘think’ their gene pool regulates their waist size are more likely to be heavier than those who do not put the blame on their genes.
Though it’s true that genes do have an impact on your weight to some extent, it’s the lifestyle choices you make that determine how shapely or large you become.
You must correct this attitude and accept the responsibility that your shape and weight are determined by the lifestyle and food choices you have made.
“I’ll never lose this weight!” This is the common statement of individuals who have given up after several unsuccessful attempts at sugar detox. However, this only shows the person may have set his expectations too high.
If you think you can get back to your high school figure, you’re bound to feel overwhelmed!
Research shows that people with moderate obesity can improve their overall health and dramatically decrease their risk for heart diseases and diabetes by reducing just 7-10% of their weight.
Attitude adjustment for this kind of thinking involves learning to set challenging; but reasonable goals that can lead to long-term success.
Analyze your eating habits
Most people actually believe that they do not eat much of sugars! They are always heard complaining, “I don’t eat much sweets; yet I can’t lose weight!”
You must remember that every morsel of food and drink that passes your lips, even a small piece of candy, has to be taken into account when you total your calorie consumption.
Work with the facts
Do not force yourself into believing that you are not eating sugars. Start using a food diary. Count each bite of pastry to know the amount of carbohydrates and calories you consume and you will come to know how much you are eating!
It will also help you understand why you aren’t losing weight!
Align your mental and physical attitudes
Most obese people think that they can lose weight effortlessly and keep it off for good by just getting their eating and exercise habits in line.
What they fail to realize is their mental attitude can have a huge influence on their physical actions. If your mental attitude pertaining to the state of your body doesn’t compel you to take the actions that would be good for you, then you are taking it wrong!
If you “beat yourself up” for eating well or force yourself to eat right and exercise, your mental attitude is acting a major hindrance to sticking to the regimen for long.
Try to strike a balance between these 2 states of mind so that you can take actions for losing weight without making it sound like a punishment.
Develop a positive attitude
Developing a positive attitude can make the sugar detox process much easier! Stop thinking that “I have to do this; This sucks; I don’t want to do this; I hate healthy foods . . .” and so on.
Rather than fighting an inner battle with yourself, develop the willingness and enthusiasm to stick to your detox plan so as to make the process virtually effortless.
Here are 6 good ways to develop the right attitude:
- Get clear about why you want to go for a sugar detox. What exactly do you want to gain by following this diet? Why exactly do you want to be slim and healthy?
When you finally achieve that slim figure, what will be you most thrilled about? Write these reasons down and read them daily so that you stay motivated.
- Make positive lifestyle changes. Don’t think you’re “on a diet”; instead think you’re “getting healthy.” These phrases are affirming and more positive and do not bring a feeling of restriction and deprivation to the mind.
- Build yourself up. Never talk down to yourself. Avoid berating yourself when you eat a piece of cake or something you shouldn’t’ have.
Do not engage in defeatist thinking like, “I’ll never be able to detox myself or lose this weight.” Be your own cheerleader by thinking, “I can do this. I feel good about the changes I’m making. I deserve to be healthy.”
This kind of self-talk can be more motivating than trying to whip yourself into shape by the force of will.
- Ditch the negative and focus on the positive. Spend a few minutes every day tuning in a vision of yourself being healthier and more slender.
Try to bring the feeling into your body. Focus on this feeling at least once a day. This will make the achievement of your goal seem more realistic.
- Do not try to “hurry up to sugar detox yourself.” The faster you would want to detox and lose weight, the more you will be constantly calling attention to the fact that things are moving rather slower than you had expected.
All this can make you feel frustrated and make it more likely for you to give up because you aren’t getting the results you wanted.
So, keep affirming that you have plenty of time. Develop patient attitude. This will relieve the pressure to get the results faster and allow you to feel good about the results you are achieving – rather than feeling obsessed about the results you haven’t.
How long does it take to detox from sugar?
A well-planned sugar detox strategy for even 10 days is enough IF you follow it to the tee. However, most patients take a longer time.
The time taken for you to detox depends on several factors such as the intensity of your cravings, your weight, your determination, and of course, your attitude!
Most people are able to sugar detox themselves successfully within 3 to 4 months. It may take you several attempts to finally get the reins of it. You may fail at the first attempt.
But, the idea is not to get disheartened, but to analyze what went wrong so that you do not repeat the same follies the next time.
Becoming an optimist will bring you many benefits. This will improve your ability to cope with stress and lead to success. By developing the right attitude, you will be able to attain a healthy weight, have more energy, feel greater inner strength, develop the ability to motivate yourself and be happier.
Sugar detox benefits you will like
A well-planned sugar detox strategy will provide a range of health benefits. Let’s have a look at the sugar detox benefits that will leave you healthier, more energetic, and with an improved mental, and physical health.
Most of us think of sugars as the only source of energy for our body. However, the fact is fats too are a source of energy. However, they are activated to be used up only when the body’s primary fuel source, carbohydrates, are missing!
So, if you want to mobilize fats to be used up by the body, you have to vanish the carbs from your diet. This will prompt your body to fall back on the stored fats to meet its energy demands and allow you to feel energetic throughout the day in spite of not eating unhealthy sugars.
There is nothing like weight loss to prompt any person to take up a challenge. If you too are one of those trying hard to lose weight, sugar detox is the way that will support you in your endeavor.
Your present weight, and future weight gain or weight loss depend on how many calories enter or leave your body.
A negative calorie balance created by the reduced number of calories entering the body and a higher number of calories leaving the body is all you need to lose your weight.
Sugar detox can help you achieve this negative balance of calories. It will reduce your intake of calories by improving your food choices and increase the outgoings by supporting the use of fats for the fuel requirements of the body.
This will help you shed those extra pounds and keep them off. The weight loss, in turn, will bring about several other benefits such as:
- Improved self-confidence and self-esteem
- Better appearance and personality
- Reduced risk of diabetes, and hypertension
Prevents heart attacks
Eliminating sugar from your diet will improve the health of your heart. Most processed foods contain a very high amount of carbohydrates, which can increase your risk of a heart attack by an astonishing 400%.
So, don’t you think it makes sense to give up these sugary foods to protect your heart against life-threatening diseases like a heart attack and several others such as:
- Cardiac Failure
Do you know what is the most common reason for why we reach out for a sugary snack? It is to please our taste buds and calm the rumbling tummy.
But these effects last only for a very short duration! Within no time, the hunger pangs are back possibly with an increased intensity.
The foods high in sugar do not help to fill your stomach; they just please your taste buds and accommodate themselves in a small part of your stomach without making you feel full. It just calms the stomach temporarily.
Sugar detox involves eating foods that actually fill your stomach and not just give a false feeling of satiety. It ensures a long-lasting feeling of fullness and thus, prevents you from reaching out to another piece of a sugary snack.
Not many people know that sugar is one of the lesser-known culprits that can make you look older. Refined sugar, when combined with proteins, produces a glycation product that can cause considerable damage to your skin.
The skin becomes prone to dryness due to the oxidization of the proteins leading to the appearance of wrinkles, and fine lines.
That’s not all! Even the collagen, which can protect the skin tissues, is also left damaged by the consumption of excess sugar.
If you want your skin to look youthful and naturally glowing, you must stop these factors from damaging your skin cells.
Your skin would have better chances of appearing younger and healthier if you sugar detox yourself. This diet will also help you to get rid of the signs of aging including:
- Fine lines
- Age spots
- Skin folds
- Sagging skin
- Dark circles under the eyes
Sugar has an ability to promote the growth of several harmful bacteria in your body, particularly the stomach, and cause inflammation. By detoxing your body of sugar, you can avoid the diseases caused due to the inflammation in the digestive system such as:
- Peptic ulcers
- Irritable bowel syndrome
- Ulcerative colitis
- Crohn’s disease
Sugar is a strange food. We all know how a piece of cake can help us feel better. However, when we have a broader view of the effect of sugars on our mind, we will realize that it can worsen our moods and even increase our risk of depression and anxiety.
Here are some of the high-carb foods that are linked to a higher risk of psychological diseases:
- Processed foods such as pasta, and beard
- Cakes and pastries
When you sugar detox yourself, you allow your mind to free itself from the dangers of psychological illness. It can reduce the risk of depression and anxiety and also keep your moods elevated.
Finally, sugar detox will allow you to discover your true self! It will stimulate the elimination of toxins from your body and regenerate it.
It will enlighten your mind by producing a refreshing, rejuvenating effect. As your body will be cleared off the toxins, your mind will also be cleared leaving you with a healthy, positive outlook.
It will bring about a harmony in your body, mind, and soul. The beneficial effect of sugar detox on your mind include:
- Increased self-confidence
- Better self-awareness
- Clarity of mind
- Improved focus and attention span
- Increased memory
Just having a glimpse at the numerous sugar detox benefits would be enough to motivate you to take up this path and embark on the journey towards a sugar-free, healthy life.
Sugar detox symptoms you might experience
If you have been living largely on sugars for several years, you might feel at the loss of your readily available source of energy when you begin to sugar detox your body. You may also experience several other symptoms such as constant aches and pain for no specific reason.
Though the continuous consumption of sugars can result in serious health complications like diabetes and kidney damage, avoiding sugary foods to detox yourself is easier said than done!
The constant sugar cravings and the withdrawal symptoms of sugar addictions may serve as major blocks in your path towards a healthier life. Here is a short glimpse of what might be in store for you during your sugar detox journey.
Why do some unpleasant symptoms arise with sugar detox?
When you go for a detox cleanse, your body suddenly releases the toxins built up within the cells and tissues all at once. It is these toxins that cause a few unpleasant symptoms. Below is the list of symptoms that you can expect while on a sugar detox regimen.
Loss of energy
You may feel at a loss of energy when you begin the sugar detox. Weakness, fatigue, and tiredness are the common complaints of the people undergoing sugar detox.
It occurs due to the insufficient calorie intake. A drastic reduction in your calorie consumption may also lead to severe consequences such as drowsiness and even unconsciousness.
Severe calorie restriction may also create havoc in the metabolic processes of your body leading to major energy shifts. To prevent this, you must reduce your calorie intake slowly over a period of time.
Diarrhea and/or Constipation
Constipation, and to a lesser extent, diarrhea, are commonly experienced by some people when their consumption of fruits and vegetables increases suddenly.
This effect is temporary and has nothing to do with detoxification. The diarrhea occurs because your body needs time to adjust to the increase in the healthy foods and a high amount of fiber
The symptoms will usually resolve within a couple of days!
Constipation may occur due to the increase in the fiber content of your diet. It may be exacerbated by taking the fiber supplements. Discontinuing the use of fiber supplements and drinking at least 2 liters of water every day would help you prevent this symptom.
The water intake may provide other benefits such as:
- Improves your digestion
- Normalizes your blood pressure
- Enhances the skin health and keeps it hydrated
- Keeps you feeling fresh and energetic
Bloating and flatulence are the common symptoms you will experience for the first 2 or 3 days after beginning the sugar detox diet.
You might wonder why you should get these symptoms of upset digestion. After all, bloating and flatulence are the signs of an improper digestion usually caused due to the lack of fiber in your diet.
Your sugar detox diet contains a large amount of fiber-rich foods. So, your concerns regarding the appearance of bloating is justifiable.
To make it simpler, let me explain that these symptoms occur because your digestive organs have been used to breaking down carbohydrates and fatty foods so far.
They find it difficult to make a sudden switch to breaking down the foods having a large amount of fibers causing most of the food to be left undigested.
However, these symptoms subside within 2 to 3 days as your digestive system adjusts to the healthy increase in the intake of fruits and vegetables. In case the bloating persists, you may cut down the serving size of some foods in your diet such as:
- Green smoothies
- Fleshy fruits like Papayas
- Citrus fruits like lemons
You may also discontinue the use of fiber supplements for a few days. You can re-include the above-mentioned foods and supplement back into your regimen once bloating subsides.
There is scientific evidence that proves the link between your diet and acne breakouts. You may notice a sudden breakout of acne on your face and other parts of the skin such as the neck and the arms while on a sugar detox.
It may occur due to the sudden switch to a raw diet, that’s devoid of sugars. It is the way the body reacts to bring to your notice that there has been a change in its source of energy supply.
So, if you do get acne breakouts, do not worry! In fact, you can be happy as it will indicate you are on the right track!
Some other skin symptoms that you may develop while on a sugar detox include:
- Dryness of the skin
- Mild itching
- Roughness of the skin
These are temporary symptoms that persist only for a short duration till the body has adopted to your new, healthy diet.
You may develop some signs of brain fog due to the lower intake of calories, and the withdrawal from sugar.
You can avoid this symptom by keeping a check on your daily calorie intake. Make sure that the calories come largely from the proteins, and very less from the fats.
Other symptoms you may experience during your sugar detox
- Body aches
- Periods of extreme cravings
- Joint pains
Do not let this list of symptoms scare yourself away from the sugar detox. These symptoms are too mild and can be managed easily. Given the magnitude of the health benefits you will derive out of sugar detox, I am sure you wouldn’t mind making these tiny sacrifices!
You will be able to redeem your small sacrifices with a healthier body, a more beautiful skin, a lean and slim physique, and a calm mind! Isn’t that a wonderful bargain?
Most common sugar detox side effects
Sugar can cause an addiction that’s very similar to the dependency on caffeine. So, you can understand that quitting sugar can also cause a few side effects that come up when you try to quit your caffeine addiction. Here are some of the common side effects you may experience during your sugar detox regimen:
This is the most obvious side effect you will experience when you stop eating sugars. You are going to crave for it all the time.
Some people have shared having dreams of eating sugars and spending sleepless nights thinking about their favorite sugary snacks.
The cravings for sugar is very intense and hence, difficult to overcome!
The best way to overcome these cravings and stay on the course is to maintain self-discipline and try some of the techniques mentioned below when the cravings strike you real hard:
- Take a walk for at least 10 minutes; you will surely get over your intense desire to eat sugar by the time you are back
- Decide to wait for half an hour! Surprisingly, most people find the cravings gone by the end of 20 minutes!
- Avoid the temptation to watch television because you would be tempted to eat sugars while watching your favorite show
- Remove high-carb foods from your house or keep them out of your sight to avoid falling victim to your won cravings
Changes in your appetite
As said earlier, sugar is addictive!
The more you eat it, the more you crave for it. The longer the duration you have been relying on these sugary foods, the more time you will need to detox yourself from its ill effects.
If you have that sweet tooth, you are more likely to have an increased appetite. You might have tendency to include desserts in each of your meals.
So, when you try to reduce your sugar intake, your appetite too is affected. Initially, you may find your appetite increasing or decreasing.
However, it usually balances out in a week or so. Here are a few food choices that will help you control your appetite:
- Citrus fruits
When you quit your favorite sugary snacks, your moods may take a deep dip and leave you feeling angry and irritated.
You might even start feeling, “Why me?”
You may notice you are more frustrated and tend to behave in a different manner that’s on the verge of rudeness with your family members or friends.
Here are some ways by which you might exhibit your anger and frustration:
- Giving cult remarks over trivial things
- Being moody with fluctuating periods of ecstasy and depression
- Ignoring when someone is trying to converse with you
You may find it difficult to adjust with the healthy changes in your diet and that is the reason for your frustration. However, the anger and irritability does not last for more than 5 to 10 days.
Being aware of this side effect will help you cope with it and allow you to stay motivated towards the larger goal.
It is common for people to feel anxious and depressed when they are on a sugar detox diet. These feelings come up due to the drop in the blood sugar levels.
Your body is used to relying on the carbohydrates to meet its energy demands.
However, when you make a switch from the sugary foods to proteins and some amount of fats as a fuel source for your body, it takes time to adjust to the changes in the metabolic processes occurring in the body, which makes you feel anxious.
The anxiety may exhibit as:
- Fidgety hands and feet
- Fine tremors of the fingers
- Slurred speech
- Lack of attention or divided attention
Anxiety caused during sugar detox may also be the result of the drop in the levels of some hormones such as dopamine.
However, these effects are short-lasting. The anxiety usually resolves within 8 to 10 days following which you will find yourself armed with an increased self-confidence.
This one needs a special mention: some people experience a crash in their mood when they come off the sugary foods.
This dip in mood is usually not extreme, but may feel like a mild depression. The good news is eventually your mood will bounce back and be stable.
Practicing stress-busting techniques mentioned below will help you stay afloat and avoid depression:
- Breathing exercises
Dizziness may occur if you skip carbohydrates from your meals, but do not replace it with appropriate amounts of other sources of energy like proteins and fats.
If you feel dizzy during a sugar detox plan, you can increase your intake of the following high-protein foods to avoid this side effect:
- Eggs whites
- Cottage cheese
- Greek yogurt
Sugars are known to provide a short-term boost to your energy levels. When you remove sugar from your diet, you may experience a lack of energy with fatigue and a feeling of lethargy.
Some people develop shaking and tremors during first few days of the sugar detox diet. It occurs when the person’s carbohydrate intake before the detox plan is very high.
A drastic reduction in the consumption of sugars during the detox programs can affect the neurological balance and lead to tremors and shaking.
A drop in your blood sugar levels may result in changes in your sleep patterns. You may notice an inability to sleep well.
It can worsen the other side effects, you may be suffering from such as:
If you experience insomnia, you can try drinking a glass of warm milk just before going to bed. This will induce a feeling of sleepiness and ensure a sound sleep you need the most when you are following a sugar detox plan.
Most of these side effects are short-lasting. Most of them disappear within 5 to 7 days of beginning the diet. Some of them resolve after making changes in the diet and following the tips mentioned above.
Easy sugar detox meal plans for busy life
If you can’t get over your sleepiness in the morning without having a cup of sugary coffee, and must treat yourself with a boost of energy in the afternoon, you are probably addicted to sugars.
If you tried cutting down on your intake of sugars and failed miserably, you need to take a methodical approach with a well-planned strategy that will help you sugar detox yourself successfully!
However, most people find it difficult to stick to the sugar detox diet for long, due to the hectic and busy lifestyle they follow.
Some of the recipes for the sugar detox plan may be elaborate ones with multiple ingredients needed to maintain or enhance the flavor of the dish.
This might mean putting in more efforts and time to prepare your meals than you would have otherwise spent by just adding a few spoonsful of sugar to your smoothie or fruit juice.
A sugar detox plan requires you to invest your time wisely to prepare your meals that are healthy and devoid of sugar, yet very tasty and flavorful.
If these facts have given you goosebumps and brought on thoughts of retreating from your decision to start a sugar detox plan, hold on!
When I said you have to invest your time wisely, I don’t mean to say you have to spend several hours in the kitchen assembling many spices and ingredients and cooking foods that take a longer time!
What I mean is you need to learn a few recipes that will not take much of your time and thus, help you stay on your sugar detox strategy.
Let’s learn a few easy and quick-to-prepare sugar detox meals that will not affect your routine timetable.
But before that, let us first try to understand what you plan to achieve through this sugar detox diet:
- Eliminate harmful toxins from your body
- Restore the gut health, as it is connected to the entire body
- Overcome stubborn cravings for carbohydrates and processed foods
- Identify the food intolerances and allergies
- Reduce inflammation
- Finally, listen to the inner voice of your body and train it to listen to how you would like to react to the foods
Having a clear understanding of what you are aiming to achieve, will guide you during your detox path.
Here are some tips that you need to keep in mind while preparing your meals for a sugar detox plan:
Create a healthy, anti-inflammatory diet
Make sure you avoid using the pro-inflammatory foods in your cooking such as:
- Dairy products
- Non-organic meats
- And of course, sugars
Some beverages that can trigger inflammation in your body and hence, must be avoided include:
- Energy drinks
Toss these foods into the far end of your kitchen where they will not be seen and replace them with soothing, alkaline foods such as:
- Green juices
- Organic vegetables
- Egg whites
- Fresh fruits
Make sure you consume a variety of foods every day that provide at least 1,200 calories and about 50 to 90 grams of proteins.
You may increase your protein intake if you live a physically active lifestyle.
This will help to keep your metabolism burning and allow your body to utilize more fats while preventing it from retaining excess weight, which usually occurs when you do not consume enough calories.
To gain faster and better results, aim at drinking at least 2 liters of water every day. The more you drink, the better!
You may add a few drops of lemon juice to alkalize your body.
Stick with unprocessed foods
If you want to feel the amazing effect of sugar detox cleanse, avoid cheating yourself with packaged, or processed foods.
Stick with the wholesome, unprocessed foods as they can help your body to cleanse, and nourish the cells while you drop the excess weight.
Get to bed early, sleep well! 8 hours at least!
Do you know your stomach does not like huge pieces of food? It finds it hard to digest larger pieces of foods.
Make sure you chew your food well. The best ways to make sure you are chewing your food properly are:
- Stop talking when your mouth is full
- Concentrate on what you are eating
- Avoid watching television while eating
- Count how many times you chew each bite
- Make sure each bite stays in your mouth for at least 30 seconds before you swallow it
- Try to eat slowly to extend your meal times to about half an hour
Bring yourself into a state of calmness before you begin your meal. Ensure there are no distractions, or any unpleasant/stressful thoughts, at the dinner table at home and the cafeteria in your office.
Make sure when you eat, you eat!
I mean, your thoughts should be fully concentrated on feeling each and every bite as it is chewed by your teeth and not on the stresses of preparing a presentation, rushing to pick up the groceries, etc.
Now, let’s get going with learning a simple 3-day plan for your sugar detox strategy.
The foods you need to eat during this 3-day detox plan do not require you to spend a lot of time in the kitchen. They are easy to assemble and cook.
This meal plan is meant to help you start your sugar detox therapy with ease and without any fear, hesitation, or confusion about how to go ahead with it:
Simply eat two or three scrambled eggs
If you are used to treating yourself with a mid-morning snack, just fill up yourself with a handful of healthy nuts!
A poached chicken breast would be an easy and quick recipe to begin with a sugar detox plan. You can add baby greens, mushrooms, and avocado for an enhanced flavor and dash of extra health!
How about sliced peppers with one or two tablespoonfuls of spinach hummus?
Your dinner may include salmon mixed with stir-fried mushrooms and broccoli
After the first day has gone well, I am sure you must have gained enough confidence to go ahead with a few more difficult recipes. But, hold!
I would like to give you some more time to adjust to your newly-adopted healthy habits. So, here we are continuing our detox journey with the easy recipes:
Eat two or three scrambled eggs with sautéed spinach
Treat yourself with Tuna Niçoise salad
I hope you will love to indulge yourself with Pork tenderloin topped with sautéed Brussels sprouts and mushrooms along with avocado and lettuce salad.
Begin your third day with a three-egg omelet with tarragon, sautéed spinach, and shrimp
I am sure a grilled turkey burger with lettuce, sliced tomatoes, and mushrooms together with a few kale chips would make your day!
Treat yourself with baked cod over bok choy with mixed greens.
If you are a total foody, you might feel short of creative ideas to fulfill the demands of your taste buds and hunger pangs with the recipes mentioned above.
I can understand!
But don’t feel disheartened!
This is just a glimpse of the recipes you can include in your sugar detox plan. You can use these recipes as a base and spice it up using your own creativity to bring in a variety of taste and flavors into your daily menu.
If you want to dig deeper, you can find many more sugar detox recipes and meal plans that are easy to prepare and do not consume much of your precious time in my FREE The eBook and it is delivered immediately, just sign up here.
Or you can take a look at the 21-day sugar detox, it has hundreds of recipes and meals plans.
Easy sugar detox recipes for quick preparation
The word detox may bring to your mind intense and scary foods you will have to gulp down your throat forcefully. But, don’t worry. Sugar detox does not require to do any such thing!
I agree though all of want to stay healthy, the path towards better mind and body should not be ridden with too many obstacles. It will only make us turn away from the healthy path and get back to eating unhealthy, junk foods.
Being on a detox diet does not mean you have to go crazy restricting yourself and nixing all tasty foods while feeding yourself with just kale or steamed fish, which is certainly not a sustainable diet.
To make your journey towards a healthier life easier and enjoyable, I am sharing with you some yummy, sugar detox recipes.
Let’s explore the world of sugar detox with new tastes, ingredients, textures, and cooking methods:
Coconut-Blueberry Baked Oatmeal
Kick off your detox plan on a fruity note with this baked version of the steel-cut oats. Simply bake your regular oatmeal dish, and top it with coconut gratings and chopped blueberries.
The best part is you can prepare it the night before. Simply heat it for your on-the-go morning breakfast.
Chia Vanilla Pudding
Here’s another great way to start your day with a healthy dose of vanilla and chia seeds. It’s loaded with the following nutrients:
To prepare, simply whip up this breakfast-worthy pudding recipe by adding a cup of almond milk, and a drizzle of maple syrup.
Sprinkle it with a dash of vanilla and voila! Your dish is ready!
Alternatively, you may allow the mixture sit for overnight and enjoy the creamy, pudding-like texture of the Chia seeds the next day morning.
Avocado with Garlic Shrimp, Charred Tomatoes, and Fried Eggs
This one’s for your lunch! Simply elevate your lunch time with this flavorful take on Avocado toast and eggs.
Slather the slices of whole-wheat toast with a few chunks of avocado, and top them with garlic shrimp, charred tomatoes, and fried eggs.
This recipe offers the best way to stay healthy without actually thinking about it. It’s a simple yet tasty recipe.
It is also pleasing to your eyes. It will bring a variety of hues and colors on your plate.
Simply mix the following ingredients:
- Chopped romaine lettuce
- Red pepper
- Purple cabbage
This will provide a veritable rainbow of nature’s produce. You can season it with salt, sesame seeds, and pepper to bring out the hidden flavors.
It’s a good idea to go to bed feeling contended. That’s why; I am providing a recipe, which would be a treat for your taste buds.
The fresh, tasty and healthy Mediterranean Tostadas are just the perfect for your dinner!
To prepare, combine the following ingredients:
- Scrambled eggs
- Veggies of your choice
- Feta cheese
Hummus and eggs may seem like an unlikely combo to you. But trust me! It’s a welcome surprise that you will relish!
Made by mixing cauliflower, raw broccoli, carrots, lemon, ginger, vinaigrette, and sunflower seeds; this salad is a powerhouse of nutrients that will leave you feeling stronger and satisfied in no time.
These tasty and healthy recipes will ensure you do not have to run away screaming with hunger and loathing taste. These recipes are just a glimpse of many more delicacies that are in store for you once you begin your detox plan.
You will find many easy to prepare, nutritious, and tasty sugar detox recipes in my ebook Kim’s 10-day Sugar Detox that will refocus your mind, body, and soul as well as your palate. The eBook is FREE and delivered immediately, just sign up here.
Or you can take a look at the 21-day sugar detox, it has hundreds of recipes and meals plans.
Most popular Sugar detox food list
As kids, we all loved superheroes…Spiderman and Superman are the favorites of many of us even though we have grown much older.
Speaking of superheroes, shouldn’t we be more concerned about superfoods when we are on a sugar detox diet?
With the kind of lifestyle we are leading and the diseases we are living with, we desperately need the superfoods that can save us from the horrifying crutches of vampire diseases caused due to the intake of high amount of sugars.
Here is a list of superfoods you should include in your diet in plenty while you are on a sugar detox regimen:
Yogurt and Non-Fat Milk
Vitamin D is essential for good health. We all know that it keeps the bones strong and healthy. But, many of us do not get as much of this vitamin as we need.
Non-fat yogurt and milk are fortified with Vitamin D, which makes them a smart choice for you when you are on a detox diet.
The studies have proved that the intake of these dairy products can replenish the deficiency of vitamin D and reduce the occurrence of complications related to the high consumption of sugars such as:
- Heart diseases
Besides, these products are easily accessible making way for you to get your dose of this vital nutrient every day.
Non-starchy vegetables can superpower your body by providing essential vitamins, minerals, fibers, and phytochemicals required for the optimum functioning of different organs.
These veggies do not cause a spike in blood sugar and go a long way in satisfying your appetite. Some of the non-starchy veggie you should eat include:
They are low in calories and carbohydrates, which makes them the best foods that you can enjoy with abandon while being on a sugar detox.
Chocolates are the weakness of almost all people who need to detox themselves of sugars. I am sure you must have been advised to avoid this yummy food!
Now the good news for you is chocolates, especially dark chocolates, can help you stay on your sugar detox plan with ease.
You may find it unbelievable; but it’s true! Here’s why:
- Dark chocolate is rich in flavonoids that help improve the body’s defense mechanism to prevent infections that are common in the patients suffering for the consequences of eating high amounts of sugars such as diabetes.
- Research also shows that dark chocolate can reduce the insulin resistance and control your blood sugar levels
- It can also improve the insulin sensitivity thereby ensuring better control over your blood sugar levels.
Blueberries stand out proudly in the list of sugar detox superfoods!
They contain insoluble fibers that can help to flush out fats from your system. Blueberries are also rich in soluble fibers that slow down the emptying of the stomach and improve blood sugar control.
The credit for these wonderful results goes to the natural chemical called anthocyanin in the berries. Let us see how anthocyanin works to improve your sugar detox results:
- This chemical shrinks the fat cells and stimulates the release of a hormone called adiponectin, which regulates blood glucose levels.
- Adiponectin also increases the sensitivity of the body cells to insulin, thus boosting your carbohydrate metabolism.
Broccoli is a superhero of our sugar detox plan. As with other cruciferous veggies, Broccoli contains sulforaphane, a compound that triggers anti-inflammatory processes and improves the blood sugar control.
It also protects the heart and the blood vessels from any damage by free radicals, which is a common consequence of high sugar consumption.
Sulforaphane also flips on the body’s natural detox mechanisms and coaxes the enzymes to turn the harmful cancer-causing chemicals into the forms that can be released by your body more easily.
Fish is rich in proteins; it keeps your taste buds satisfied and also contains a special type of fat that helps control inflammation.
People who eat fish on a regular basis have high levels of omega-3 fatty acids and less inflammation, the very inflammation that worsens the damage caused due to the excess carbohydrates.
Here are some healthy ways to include fish in your diet during sugar detox therapy:
- Broiled fish
- Baked fish
- Steamed fish
Oatmeal can reduce the risk of developing complications of high sugar consumption such as type 2 diabetes.
It contains high amounts of magnesium, which helps the body to secrete insulin and use glucose properly.
You are advised to use whole grain oats instead of steel-cut oats.
The steel-cut oats may be easy to cook for a quick meal; but when the grains are cooked as a whole, you can reap the benefits of its nutritional contents such as:
- Dietary fiber
Cannellini beans are packed with the cholesterol-lowering soluble fibers and proteins. They slow down the absorption of sugars from the intestines thereby reducing the amount of glucose circulating the blood.
Regular intake of Cannellini beans for a month can show a marked improvement in your fasting and postprandial sugar levels during sugar detox therapy.
This fiber supplement has long been used for relieving constipation. But, many people do not know that it can also be used for controlling your blood sugar levels while on a sugar detox therapy.
Eating psyllium before a meal can reduce the postprandial spike in blood sugar level.
However, if you are suffering from diabetes and taking anti-diabetic drugs, wait for at least 4 hours after taking psyllium for taking the medications, as this supplement may decrease their absorption.
This super-green leafy vegetable has been shown to drop the risk of diabetes and other diseases linked to the higher consumption of carbohydrates.
The health benefits of including spinach in your sugar detox plan are:
- It has been found that the people who consume more than one serving of spinach a day can slash their risk of diabetes by 14%.
- This green is rich in vitamin K and several minerals including folate, phosphorus, magnesium, zinc, and potassium.
- It’s also a good source of flavonoids, and plant chemicals like lutein, and zeaxanthin.
I am sure you are at this stage where you need to undergo a sugar detox because of a sweet tooth. The craving for sweets may be present since long or perhaps since your childhood.
We all are aware of the human tendency to do exactly opposite of what we are supposed to. So, when you are on a sugar detox therapy, you are bound to have strong cravings to eat something sweet.
In case you experience such a dilemma and crave for foods high in sugar, pumpkin seeds can be the best snack substitute for you.
When roasted, it delivers the taste and crunch your taste buds have been longing for without compromising on your health.
Pumpkin seeds are a healthy treat for you when you are on a sugar detox plan as they are high in several nutrients such as:
- Monounsaturated fats
- Polyunsaturated fats
So, go liberal with this superfood!
This most widespread tree-nut contains alpha-linolenic acid, a type of polyunsaturated fatty acid, which helps to lower the inflammation caused due to the excessive carbohydrates in the body.
Walnuts also contain other nutrients such as:
- Vitamin E
- Omega-3 fatty acids
These nutrients make walnuts a potent antioxidant, anti-diabetic, anti-cancer, and anti-cholesterol food.
These powers can help you stay healthy and reverse the progression of diabetes and heart diseases.
Including these nutritional superstars in your sugar detox diet will lower your blood sugar levels, reduce inflammation, burn fat, and keep you healthy and safe from the life-threatening complications caused due to the high carbohydrate intake.
Jaw dropping Sugar detox results
Within a few weeks into your sugar-quitting experiment, you will find a sea of change in your;
- energy levels
When you cut back on all the sugars and detox your body to rid yourself of your dreaded sugar cravings, you will be able to enjoy many other benefits that will leave you and everyone around you feeling astonished.
Here are the jaw-dropping results you will achieve during and at the end of your sugar detox program:
This benefit is perhaps the most common one for which a large percentage of the individuals want to try the sugar detox therapy.
It seems to be an obvious benefit for which people are ready to sacrifice their cravings and be stubborn on their will to avoid eating sugars!
Well…if this has been your aim too; then, you will surely achieve it at the end of your detox regimen.
And this weight loss effect will bring with itself several other add-ons! Here is the list of benefits you will achieve by simply losing a few pounds:
- An enviable figure
- The joy of being able to slip into your oil jeans
- The pride of being the center of attraction at every event you attend
- Increased self-esteem
- Improved overall personality
- The advantage of being able to provide the first good impression
Our skin is the reflection of what we eat and how we feel. The sugar detox diet in planned in such a way that it allows the body to get rid of the toxins accumulated in the cells and tissues.
It will leave your body completely detoxified!
A clean and clear skin that exudes beauty, radiance, and confidence! Sugar detox will also help to relieve the symptoms of some skin diseases including:
- Allergic dermatitis
You will notice a huge improvement with regards to your energy levels, more specifically in the afternoon when we usually experience a slump in energy.
You will be able to focus on your work with a surge in your energy levels. In the evening, when you get home from the office, you will still be loaded with energy to exercise or catch up with friends.
Motivation to eat healthy and clean
Do you know most of us eat an unhealthy diet simply because we are used to it? We actually think that we won’t be able to live or enjoy our life if we eat only healthy foods.
Sticking to the sugar detox diet for the prescribed duration will help you get rid of this myth.
You will notice that when you make healthier, sugar-free choices; you will be motivated to keep going. It will encourage you to experiment with new foods and research for healthy recipes.
Over a period of time, you will be proud of your newly-adopted dietary habits and have gotten rid of the myth that life becomes dull when you eat only healthy foods.
That’s not all! There are many other benefits you will achieve with your sugar detox diet. Let me summarize them:
- You will have an improved appetite with a reduced tendency for mid-meal snacking
- You will no longer be a couch potato
- You will become more creative, and ready to face the problems with great confidence
- Your willpower will become stronger
- You will find yourself facing less fears or anxieties
During your sugar detox journey, you may experience some moments where the intense desire to eat sugary snacks will almost drive you crazy. But you have to keep going!
This sugar detox program will improve your well-being, and energy levels while fostering an increased contentment and happiness.
The list of the jaw-dropping results discussed above will surely keep you motivated and stop you from falling prey to the calls of the devilish thoughts of cheating yourself with a piece of sugary snack!
Proven sugar detox plans that are working
Kim’s 10-day sugar detox
Kim’s 10-day sugar detox plan is a combination of this Ultimate guide to Sugar Detox and the 63-page comprehensive eBook guiding you to effective sugar detox and it includes;
- How to sugar detox the smart and easy way
- 10-day easy Sugar detox meal plans
- Sugar detox food list
- Easy Sugar detox recipes
- How to fight cravings
You will find many easy to prepare, nutritious, and tasty sugar detox recipes in my ebook Kim’s 10-day Sugar Detox that will refocus your mind, body, and soul as well as your palate. The eBook is FREE and delivered immediately, just sign up here.
21-day sugar detox plan
If you want to have something much more comprehensive than my 10-day plan with the 63 page meal plan and recipe eBook, which is coming mid august-17, you can choose the 21-day sugar detox plan right here. It includes;
- Two printed books
- Membership to their online portal
- Guide to modify programs for specific needs
- Daily detox emails
- 23 days of audio support
- Forum support
- 1 on 1 support
- Lifetime membership (any future material included)
Plus & Premium package includes:
- Sugar Detox book 240 pages
- Cookbook 240 pages
- provide you with;
- meal plans
- more than 200 recipes
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