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10 things you should know before giving up sugar
Sugar in everything
While it could be easy to deny yourself chocolate or ice-cream, other goods like ketchup, mayonnaise or mustard may be more difficult.
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Key Ideas
Cravings can be conquered
Cravings for sweets things may increase as you start a sugar detox. If you persist, the battle will be won in about a week.
Deprivation tastes better with friends
If you're going to give up sugar, find some friends to detox with you. Keep each other accountable and celebrate healthy choices together.
Strange side effects
Side effects that you might not have considered at first includes a fuzzy head, memory loss, sleep problems and some irritability.
Sleep deprivation
Sleep deprivation does not affect everyone, but if not kept in check, can become a frustrating habit.
Sugar in everything
While it could be easy to deny yourself chocolate or ice-cream, other goods like ketchup, mayonnaise or mustard may be more difficult.
Constant grazing
In the beginning of a sugar detox, you may lack energy and find yourself eating more frequently. As the weeks pass, you will find your energy levels returning.
Weight loss
Giving up sugar cuts out a lot of your calories. While you focus on avoiding sugar instead of calories, weight loss happens naturally.
Complacency can sneak up on you
When you reintroduce a little sweetness, be aware that you may battle with the internal debate of "Should I? Shouldn't I?"
Sometimes it is easier to keep to a stricter option of avoiding sugar altogether.
Other people's reactions
It is easy to recruit others to take part in giving up sugar. People may ask you a few questions that will lead them to join right alongside you.
There could also be people that will be offended by your choice. A good strategy involves not drawing attention to yourself. For example, suddenly declining sugary food while spending time with friends.
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Body rebellion
Drastic or too-strict diets can trigger mood swings, headaches, physical and mental fatigue, irritability, digestive upset, and brain fog...
Hunger
Chronic hunger generally indicates that your diet is imbalanced or inadequate, which can cause your body to conserve energy and resist weight loss.
Include healthy foods that boost satiety and keep you fuller longer, namely those high in lean protein (organic eggs, poultry, fish, beans and lentils), fiber (fruits, veggies, whole grains, beans, lentils), and good fat (avocado, nuts, seeds, and extra virgin olive and coconut oils).
Cravings
Trying to be "perfect" week after week typically leads to feelings of deprivation, resentment, even anger or depression, and culminates in either binge eating, or diet abandonment.
Ditch the "all or nothing" mentality. In that mindset, one small diet deviation triggers thoughts like, "Well, I blew it, I might as well go all out!" which keeps you stuck. Allow yourself small splurges in ways that reduce the chance of overeating.
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Fruit juice is not that healthy
Fruit juice, even if it is freshly pressed, 100 percent juice, is little more than sugar water.
Whole fruit is healthy, and you might think that the juice coming from it must be ...
Feeling full
You might feel full immediately after drinking a glass of juice or a fresh smoothie, but that sensation goes away rapidly, as the liquid quickly empties out of your stomach.
When you drink your calories instead of eating them, your brain doesn’t get the same “I’m full” signal that it does from solid food, even though you end up consuming more calories in the process.
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Exercise as a routine, not a habit
Habit conjures up images of engaging in a mindless, automatic behavior, which fitness is not.
Start thinking about making exercise a routine or a ritual more than a habit.
Practical tips
- Physically set aside time in your schedule to be active. Pencil in workouts for three weeks so that fitness won't be "squeezed in" (or squeezed out).
Find fitness buddies.
Notice all of the benefits you get from working out. It will keep you coming back for more.