|Getting off a diet high in sugar can be very challenging. It takes dedication and planful goals to make the changes it takes to detox from sugar. Once you detox, you’ll be feeling even better than that momentary good feeling that comes from eating that treat or drink that’s loaded with sugar. Here are some tips on how to detox.|
I used to run on sugar. I mean once you have it, it’s hard to see a way out of eating to get that feeling you get from eating sugar. It’s not your fault, though. We have been brainwashed to eat diets high in sugar whether it’s bread products, pasta, juice, soda, sweet treats, and the like. Let’s face it, sugar is addicting! Like other addictions, you likely will experience some symptoms of withdrawal. It takes dedication and patience with yourself to change behavior and achieve success. Expect to have a number of bumps in the road. But rather than give up once you indulge in that sugary treat, refocus on short-term goals and healthy food substitutes.
|Here’s what to expect: |
Detoxing from sugar can be painful. Sugar detoxes can result in short-term headaches, cravings, and even digestive complaints. It may take a couple of weeks to start to feel a normal level of energy and to get past withdrawal symptoms without that sugar.
Brain chemicals make you want sugar-You body becomes conditioned to sugar. People who have low serotonin levels and experience depression, obsessive-compulsive disorders, look for ways to seek pleasure. Sugar often is a short-term pleasure substitute and can be as addictive as hardcore drugs like heroin or cocaine. People with low dopamine (the happy chemical) often are bored. Seeking sugary food is often a way of helping them to address boredom.
Here are some tips: Start slow. Don’t totally eliminate all sugar in your diet at once. Start with removing a few things and then on day 3, eliminate up to half of sugary foods in your diet. For example, remove one sugary drink or replace that morning juice with a piece of whole fruit, which is much better for you. Start with removing the things that are easiest to remove.
Write down short-term goals-When you write down short-term, realistic goals, this can help to reinforce your intent. Look at your goals daily in the morning before you start your meals. If you are unsuccessful in achieving that goal that day, try it again the next day. If you cannot implement the goal successfully, try refining the goal to something that you feel you can be more successful at. Look for short-term wins to get you on the path of success.
Inform those who you live and eat with that you are on a mission to reduce your sugar intake. Remove sugary foods from your pantry and cupboards so that you are less tempted.
Replace your sugary snacks with whole foods. You’ll start to crave whole foods once you totally detox from sugar. What??? You mean like crave broccoli, salad, or carrots??? YES!!!
Journal your food intake and rate how you feel after each meal. Document your progress over the next several weeks.
Use positive affirmations- At the end of each day, reflect on what went well. Write it down or speak it out loud. Release the negative self-talk on what didn’t go well. Just acknowledge the negative feelings, and let them go.
Get at least 7-8 hours of good sleep-Sleep detoxifies the brain. It has also been demonstrated that those who do not get adequate sleep tend to snack and eat more.
Use Movement and Exercise-Fun activities that you enjoy, whether it’s hiking, walking, dancing, or exercise classes can be a great way of increasing dopamine.
Drink plenty of water-We can often feel hungry, when our body is really craving just water. Drink at least 1/2 your body weight in ounces of fluid daily. If you don’t like just water, squirt some lemon or take a pitcher of water and infuse with fruit to make it more tasty. You can also try adding a small pinch of celtic sea salt in your water to improve your electrolyte balance.
Add Apple Cider Vinegar (ACV)-Adding ACV to foods or putting 1 tablespoon in 8 ounces of water and drinking first thing in the morning can aid digestion, bile flow, and help balance your blood sugar.
One thing is for sure, detoxing can be challenging, but you’ll feel a whole lot better once you are off sugar and on whole foods that are right for your body! See more about sugar and read my blog, Peace Out Sugar!