Reducing the consumption of added sugars is a good decision for a healthier life. While it is not always easy to do this, the benefits are enormous. Scientific research shows that high sugar consumption is associated with several conditions: obesity, diabetes and heart disease, as well as poor dental health. Sugar can also lower energy levels, leading to fatigue and decreased alertness throughout the day. Scientists have also linked sugar consumption to the development of depression.
Here are some tips on how reducing sugar consumption can affect the body, both physically and mentally, and how to deal with the side effects of sugar detoxification. Summer is the perfect time to give up sugar – enjoy natural sweets and limit processed foods, you have the most easily accessible and healthy delicacies to choose from!
The article continues below the video
Research suggests that sugar can be addictive, so reducing sugar intake can lead to unpleasant symptoms in some people. Food is a natural reward and sweet foods and drinks stimulate the reward system in the brain. This makes you eat more food. According to scientists, the foods that cause addiction symptoms contain a lot of added fats or sugars.
Why does sugar act as a medicine?
Research has shown that sugar triggers dopamine in the same part of the brain involved in responding to addictive drugs. Sugar can also trigger the release of endogenous opioids in the brain. Eating sugar regularly makes your brain want and need more and more to get the same effect. Therefore, the proverbial giving up sugar can be unpleasant.
If you are used to regularly eating sweet foods, such as pastries, ice cream, sweetened cereals and candy, and you regularly drink sugar-sweetened drinks, it may take some time to reduce your addiction to added sugars. It’s important to be realistic about your Sugar Detox – otherwise you could quickly give up on your plans.
Some people find it helpful to eliminate added sugars from their diet completely, but others may have a problem with this method and crave sweets even more. Act consistently, but not forcefully. Sometimes a longer trip can be a recipe for success. Even a slight reduction in sugar can significantly affect your overall health and well-being. Find out how to reduce sugar in your life step by step.
- Swap sweetened drinks for water. All sugary soft drinks, juices and energy drinks and replace with plain or carbonated water. If you need a flavor boost, add some mint or lemon. First of all, like the water.
- Start the day with a low-sugar breakfast. Instead of reaching for a colorful box of cereal or a sandwich on the way to work, feed your body a protein- and fiber-rich omelet or other unsweetened meal. You will soon feel a positive difference.
- Read labels. Many foods and spices contain quite a bit of hidden sugar. Sauces, ketchup and other products have a lot on their conscience. You’ll soon discover that some cornflakes contain more sugar than chocolate balls. Buy consciously.
- Opt for unsweetened snacks. Swap a bar or a sweet roll with nuts, fruit or vegetables. Summer is the best time for such a change. The range of seasonal vegetables and fruit is huge.
- Change sweet habits. Instead of eating dessert, ice cream, or cookies, consider whether you’re really hungry. Try not to eat sweets just to satisfy the habit and habit.
- View the entire diet. Optimizing the nutrient density in your diet can help. By choosing nutritious foods, you will meet your needs and minimize the feeling of hunger, your body will not demand sweetness as often. Avoid eating too many processed foods that almost always contain sugar.
These few tips will help you overcome the side effects of detox and avoid the so-called. a sugar hangover.
Not everyone is good at detoxing by giving up sugar altogether. If it’s too hard, start by gradually reducing sugar in your diet.
Eat protein-rich foods
Add protein to every meal to prevent hunger and low energy levels while detoxing. When you feel full, it will be easier to avoid sweet temptation.
Increase your intake of dietary fiber
Eating high-fiber foods can reduce hunger and cravings. They take longer to digest, so you feel full for longer.
Drink a lot of water
Don’t forget to hydrate your body well. It will also help you manage your sweet tooth.
Avoid artificial sweeteners
While some people think swapping sugar for artificial sweeteners is a great way to trick your body into a painless detox, it can frustrate your efforts.
Unfortunately, some artificial sweeteners can cause metabolic changes that can increase appetite and lead to weight gain. Cutting back on sugary foods — even ones that don’t contain sugar — can be the best way to detox your body from sugar.
Manage your stress levels
Remember that your mental state also matters. According to scientists, stress affects food preferences and increases cravings for sweet foods. It turns out that sugar has a calming effect on stress hormones, which is called eating stress.
Exercise is beneficial in several ways:
- Exercise can help increase energy and reduce stress. This helps counteract fatigue, low energy levels and stress-induced cravings.
- A brisk 15-minute walk reduces the appetite for sweet foods.
Get enough sleep
Sleeping too short or of poor quality can exacerbate the side effects of sugar detoxification. First of all, you may experience increased fatigue, increased appetite and depressed mood. Not getting enough sleep can increase your cravings for sugar and other unhealthy calming foods.
Eat something bitter
Eating bitter foods can prevent you from craving something sweet. Sensing bitter tastes acts on receptors in the brain that control your sugar intake.
Source: byrdie.com, healthline.com, dailyburn.com
Creation date: Today, 15:47