If you’ve ever craved a late-night bowl of ice cream or candy bar, you’re definitely in good company. Sugar is awful for our health and can eventually lead to health issues like diabetes and heart disease. If you’re hoping to wean yourself off added sugars, some detox could be a great step in the right direction. While there isn’t a universal, no-sugar detox plan out there, mitigating ways on what you put into your body in crucial in order for you to lose weight, build muscle and reduce body fat.
There was a study I read once that compared sugar consumption to heroin. When we put the drug into our system, our brain triggers a sequence of reactions that release high levels of serotonin or the 'happy hormone.' Over time, the tolerance becomes elevated and in order to feel just a little bit happier, our intake amounts increase, and the reaction eventually goes inverse, making us worse off than before. Let's look over a few things that will help curb some future sugar binges.
Sugar is added into lots of different snack foods, like crackers, tomato sauce, and frozen pizza. Before grabbing a meal or snack, check the nutrition facts to make sure your food has very little to no added sugar. Don’t torture yourself with foods you can’t eat. Instead, toss out any cookies, candy, and other sugary snacks taking up space in your pantry. Then, stock up on fruit or low sugar//low calorie options, so you can still satisfy your sugar cravings.
Lots of sauces and dressings are made with added sugar. Check the labels on any sauces, salad dressings, and other dips you have at home. Some popular options, like barbecue and pasta sauce, have extra sugar added in. To be safe, get rid of any sugary sauces and replace them with sugar-free alternatives, instead.
For reference, Maille Dijon mustard, Gulden’s spicy brown mustard, Prego’s marinara sauce, French’s yellow mustard, and Newman’s Own Classic oil and vinegar salad dressing are all sugar-free.
Seltzer water and club soda are much healthier than traditional soda. According to health experts, on a regular diet, adults should limit themselves to 50 g of added sugar per day. Unfortunately, a single bottle of soda can have at least 52 g of sugar, which already puts you over the daily recommended limit. Toss out your soda and stock up on seltzer or sparkling water instead.
While diet sodas have fewer calories than traditional soft drinks, they’re still riddled with artificial sweeteners.
Processed snacks are full of added sugar. Instead of snacking on a granola or power bar, opt for a handful of mixed nuts, instead. A bowl of popcorn or a piece of fresh fruit are also great snack options
Fruits have lots of natural sugar, but no added sugar. Instead of grabbing a slice of cake or a bowl of ice cream as your after-dinner treat, whip up a bowl of fresh fruit. Many fruits are chock-full of extra nutrients, like fiber and vitamins; best of all, they don’t have any added sugars. You might chow down on a bowl of sliced strawberries or savor a slice of fresh watermelon.
Protein is essential to a healthy diet, even a sugar free one. Protein helps keep your immune system up to snuff and is an important source of energy for your body.
You might crave more sugar when you’re feeling stressed and tired. When you’re under a lot of stress and pressure, your body produces extra cortisol, which is a stress hormone. Because of this, you might feel hungrier, and crave more sugary snacks. You might also get extra cravings and hunger pangs when you get less than 8 hours of sleep.
You need to look over all the nutrition facts of what you purchase at the store. Monitoring and tracking what goes into your belly can make a significant difference in your overall mood, workout performance, sleep, the list goes on. Sugar is something that Americans indulge in on extremely high amounts. The tolerance levels continue to climb, and awareness continues to plumet.
I try to look over the facts before I make any purchase and spend the extra dollar on something like BBQ sauce that has 0 sugar added. Cravings are a very real thing I deal with myself on a regular basis but recognizing when it is happening and why it is going on is a great step forward to reducing intake, and becoming a happier, healthier human being.
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