Sugar Detox Plan What to Eat During Sugar Detox
- Why Do We Need Sugar?
- Breakfast
- Lunch
- Dinner
Certain events occur so predictably that they have become established natural laws. For example, we know that gravity will always bring things back to Earth, and the Sun will rise every morning. Similarly, eating a lot of sugar will make us crave even more sugar — or at least that doesn't seem like it.
Science supports this seemingly inevitable cycle of sugar cravings. Studies show that we can become addicted to sugar naturally, just as we can to other substances such as drugs or alcohol, which may explain why sugar statistics are so amazing.1 A report from the University of California at San Francisco states that recommendations are added daily. consumption of sugar no more than six tablespoons, or 25 grams. However, the average American consumes 17 teaspoons or about 71 grams per day.2 It is scary.
Fortunately, sugar is not a necessity. It can also be removed from our diet, mind, and kitchen cabinets with minimal effort and careful mixing of nutritious foods to keep us full and satisfied. But, for many of us, our bodies are accustomed to all the sugar we eat ourselves, so we seem to be designed to crave more. To reset and clear these cravings, sugar detox — a deliberate effort to reduce as much sugar as possible in our diet — may be necessary. So, to help us make the best sugar detox diet plan and decide what we should eat to stop the sugar habit, we turned to two healthy nutritionists who gave us a possible diet plan. The best part? A lot of it sounds very fun.
Why Do We Need Sugar?
First, it is good to know that we do not lack self-control or determination when it comes to craving sugar. "Our sugar addiction comes from the ancient neurochemical leaks in our brain that light up when we consume sugar," explains Jackson. "These reward centers have helped keep us alive by showing our bodies that we need to eat more sugar in order to be fat and to survive when food is scarce. Now food is everywhere, yet our bodies are programmed to eat sugar when we see it." To counteract this natural reaction, Jackson says, "it is important that we exercise our bodies in order to control these desires through healthy eating and lifestyle."
But that doesn't mean giving up sugar at the same time. “Start by noticing how much sugar you are eating right now. Read labels, look for ‘hidden sugar’ and stick to extra foods, ”advises O’Connor. breads, crackers, chips, and even energy bars, some of which are hidden sweets. Cold turkey may be easier in the short term because your body does not respond to the endless effects of sugar on the brain and body. However, in many cases, deprivation can lead to unhealthy relationships with food, and in some cases, indulgence. "
Breakfast
Recommended Foods: Whole eggs (either crushed or omelet) or parasite of plain yogurt, nuts, and seeds.
Jackson admits that slowing down is the best way to change your lifestyle, and it all starts with the first meal of the day. “The easiest way to start is to just prepare your breakfast for the whole week,” he says. "Focus on a high-protein breakfast and healthy fats, as these foods will keep you full for longer and suppress cravings, but give you energy." He recommends eating eggs cooked in coconut oil, which will provide both the necessary healthy protein and fat (as a bonus, it is very easy and quick to do it very early in the morning at work if we are not motivated).
O'Connor similarly recommends an omelet full of vegetables with grated cheese, though his favorite is parfait yogurt. Just be sure to use plain, sugar-free yogurt and low-sugar and high-protein granola. Then sprinkle with nuts, seeds, and berries.
Lunch
Recommended Food: A salad with a variety of vegetables, grains, and healthy fats.
For lunch, go with a combination of protein, fiber, and healthy fats. "The best way to get rid of toxins from sugar is to make sure you eat protein and healthy fats. Proteins will keep you full for a long time and can help reduce cravings, while healthy fats like coconut and avocado oil will help stabilize blood sugar and give you the energy you need for your day," said Jackson. . Try preparing a colorful salad filled with beans, quinoa, or lentils and sprinkled with olive oil. It has the nutrients your body needs and will give you continuous energy throughout the afternoon (so you can avoid that 3 p.m. collapse that usually requires a cup — or two — of coffee to escape).
Your lunch break is also a good time to check in with your hydration levels. Water is essential for the body's immune system and helps you to stay strong and alert. In addition, it may prevent you from breaking your sugar detox to shut down one of those conference room donuts. "When a person sees a sweetness that looks like a polished donut, the symptoms of pleasure begin in the brain," explains O'Connor. "The mind is a powerful thing. Just seeing something fun can arouse curiosity. However, drinking water can delay your response and give you time to evaluate whether it is a good decision to eat (or as long as a bite or two will do)."
Dinner
Recommended Foods: Roasted vegetables and wild salmon, avocados, and brown rice.
Also, it is all about a vegetarian diet that includes protein and healthy fats. "You can certainly include whole grains like brown rice and quinoa, but limit (do not restrict) the bread and other starches," advises O'Connor.