Sugar Detox in 10 Steps
Detoxing can do far more than make our skin glow. It is said that it can help improve our digestion, boost our energy, and even help with size. Even if the plan doesn’t look fun, it can take the load off the most important organs and detoxify the body.
Once we free our body from all the toxins, we will boost our bowel, kidney, and liver functions. But, the first thing we should do is stop consuming sugar. The more sugar we eat, the more we will crave it.
People who eat a ton of sugar have a huge problem with their health. (1) But, the main problem is that most people don’t even know how much sugar they are consuming on a daily basis.
Interesting statistics about the average sugar intake you may want to know:
- An American consumes more than 69 kg of sugar in a year.
- An American kid consumes more than 103 kg in a year.
- An American consumes more than 66 kg of flour in a year (flour raises the blood sugar more than sugar itself).
No matter what these statistics say, consuming a lot of sugar is harmful to people’s health. According to Dr. Mark Hyman, we consume sugar in all forms which is the reason behind obesity and most of the chronic illnesses.
Well, it is clear that sugar is not good, but what can we do about it? We need to detox our bodies from sugar. So, in this article, we offer you ten principles that can be completed in ten days and will help you purify your body.
Sugar Detox Plan in 10 Steps
1. Decide and Commit
If you want to detox your body, the first thing you need to do is make a decision and make sure to stick to it.
Before you decide to make a sugar detox, ask yourself if you are overweight, if you have excessive fat, if you eat when not hungry, if you feel “food guilt,” if you have brain fog, muscle or joint pain, mood and memory issues.
If you have answered affirmatively at one question, you may find it useful to detox your body.
2. Immediate Refrain
Just like many addictions, the best way to stop this one is to just simply stop doing it. Yes, just refrain from consuming sugar, processed foods, flour, and sweeteners. Make sure to eat fresh, real, and whole foods which are healthy for your body.
3. Stay Away From Sugary Drinks
Consuming sugary drinks like sweet teas, juices, soda, sports drinks etc., go into your liver and increase your cravings for unhealthy foods. For example, a 20-ounce of soda has fifteen tsps. of sugar.
4. Consume Protein
Make sure to consume protein foods especially in the morning in order to maintain control on your blood sugar levels. This way you will not get food cravings and you will have a good health.
Protein can be found in foods such as nuts, seeds, fish, grass-fed meat, and chicken. One serving of protein is about four to six ounces.
5. Consume Good Carbohydrates
In fact, you can eat carbs as much as you want, but make sure to consume the right ones. You should avoid beets, squash, potatoes, and grains.
And, eat foods like broccoli, collards, kale, tomatoes, eggplant, zucchini, asparagus, artichokes, as well as peppers. All these foods contain healthy carbohydrates.
6. Consume Good Fats
Consuming good fats is essential during sugar detox. You can eat seeds and nuts, avocados, fish, use extra virgin olive oil, and other sources of omega-3 fats. With the help of fat, the blood sugar stabilizes and provides sustenance to our cells.
7. Emergency Kit
According to Dr. Deepak Chopra, if your blood sugar drops, you need to have an emergency kit which will contain food. For instance, you can have one that contains good snacks, good fats, and protein.
What you have in your emergency kit does not matter as long as it meets the criteria.
8. Mindful Breathing
When we are experiencing stress, the stress hormone cortisol releases and it can trigger feelings of hunger, usually you want to eat something sweet. So, it is essential to learn how to relax by mindful respiting.
Studies say that mindful respiring alters metabolism to fat burning. All you have to do is take 5 slow and deep breaths in a count to 5. Do this 5 times.
9. Fight Inflammation
When you eat proper and healthy foods, you lower the risk of heart issues as well as inflammation, as reported by the Journal of the American College of Cardiology. When you choose protein and healthy fats and carbs, you can fight inflammation.
10. Get Enough and Good Sleep
Mayo Clinic says that adults need to sleep seven or eight hours per day, while youngsters need to sleep more. But, if you sleep less or more than these recommended hours, you can impact the hormones that control your appetite.
So, this may result in unhealthy sugar and carb cravings. Since we are not well rested, we crave for foods that will instantly give us energy which is followed by a crash. And, we can conclude that quality sleep is very important.