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Sugar Detox Plan: Break the Addiction and Get Rid of Sugar

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Sugar detox is the soundest way to get rid of sugar addiction. Sugar is 8 times more addictive than cocaine! Although the WHO recommends consuming 6 teaspoons of sugar, most adults consume 22 teaspoons or even more and children consume about 34 teaspoons of sugar per day. As a result, children, young adults, and adults are inclined to obesity, prediabetes, diabetes, heart disease, PCOS, etc. Surely, sugar is the true epitome of a “sweet poison.” This article highlights why sugar detox is important, ways to overcome sugar addiction, a sugar-detox meal plan, and much more.

What is Sugar Detox?

Sugar detox is a strategic plan to help overcome your sugar addiction. It helps reset your taste, reduces your blood sugar levels, puts a full stop to your processed food cravings, improves your blood lipid profile, and promotes brain and muscle function.

The foods that you eat will look and taste good and satisfy your physical and emotional hunger. And they do this while keeping your sugar intake per day in check. But unless you are motivated and committed, you will not be able to detoxify your system of sugar.

Dangers Of Sugar – What Excess Sugar Does To Your Body

Right after consuming sugary foods such as ice cream, chocolate, pancake, or waffle, you feel amazing. But the effect sugar has on your body is critical. Studies have shown that it triggers the same neurological pathways as drugs.

Here are the risks of being a sugar addict:

  • Obesity – This is the first effect of sugar overconsumption. When there is too much sugar in your body, and you lead a sedentary or moderately active lifestyle, the extra sugar gets stored as fat. It starts with subcutaneous fat, and then, the sugar gets changed to fat and is stored in the central region and the organs (visceral fat). This is when your health starts to go down.
  • Prediabetes/Diabetes – High blood sugar leads to insulin resistance. As a result, the cells in your body are not able to use the available glucose. This, in turn, triggers more food/sugar uptake, thereby increasing the sugar levels. The end result of this deadly cycle – prediabetes and diabetes.
  • Increased LDL Cholesterol – Overconsumption of sugar leads to obesity. And obesity increases LDL cholesterol levels. LDL cholesterol causes plaques in the arteries and puts you at the danger of heart attack.
  • PCOS And Infertility – Polycystic ovaries have become the novel normal for women of reproductive age. And the main cause is our poor lifestyle choices – including mindless consumption of sugar-loaded foods in different forms. This leads to obesity and insulin resistance, which, in turn, cause hormonal imbalance in the body and lead to the formation of multiple cysts in the ovaries. Irregular periods, facial hair, male-pattern abdominal fat, etc. are symptoms of PCOs. And when left untreated, this can lead to infertility in women.
  • Depression – And you thought sugar helps you feel better! Consuming too much sugar is associated with depression. And that’s because the “feel good” hormones may kick in when you consume a sugary treat, but that feeling falls soon after, and your real problems remain real. You end up eating some more, and yet, the dilemma does not go away. This way, you will gain weight – another major cause women feel self-conscious and depressed.

So, now you realize why sugar is called a drug. This short relief might seem to make all your problems fade, only to cause a hundred more physical and mental health issues.

Why Is It Difficult To Quit Sugar?

Once you are hooked on to sugar, it is very hard to quit. And that’s because, like alcohol, cigarettes or a drug, you become emotionally dependent on sugar to feel better – be it a cupcake, a piece of chocolate, a bagel, or hot chocolate.

And as stated earlier, sugar tends to excite the neurobiological pathways that some drugs do. You will suffer physically and mentally if you don’t find a sugar-laden food when you are craving for it. In fact, when you try to leave sugar, you will encounter sugar withdrawal symptoms, such as anger, physical pain, headache, and mood swings. And this will make you go back to the old ways.

Ways To Detox Your Body Of Sugar

1. Add Protein To Every Meal

Proteins are difficult to digest and hence take longer to get absorbed by the body. This, in turn, helps you feel satiated for a long duration. So, add a source of lean protein to every meal.

2. Healthy Carbs Are A Must

Carbs are healthy as long as they are complex carbs. Dietary fiber is a complex carb that is found in veggies, grains, seeds, fruits, and nuts. Like protein, you must add dietary fiber to your breakfast, lunch, dinner, and snack. Dietary fiber increases your satiety level, enhances the number and types of good gut bacteria, and prevents fat absorption by encapsulating the fat molecules.

3. Healthy Fats To Keep You Healthy

Healthy fats help decrease inflammation, thereby reducing the chances of inflammation-induced weight gain. Also, consuming healthy fats will keep you satisfied, prevent you from munching junk or sugary foods, improve skin and hair quality, and promote brain function.

4. Kitchen Detox

Yes! Unless you clear your kitchen cabinets, fridge, and “emergency” sugary treat hiding places, you will not be able to go on a sugar detox. Out of sight, out of mind really holds true for sugar detox and weight loss.

When you do not have foods carrying excess sugar at home or at work, you will have no other way but to stick to low-sugar and low-cal foods. And this is the basic step. Donate the foods you have in your kitchen. Restock it with fresh veggies, fruits (low GI), lean meat, fish, eggs, full-fat milk, nuts, beans, and full-fat yogurt.

5. Snack Healthy

Snacking is very important. It keeps your metabolism high and prevents you from feeling weak and sluggish.

6. Watch What You Drink

When you are trying to get relieved of sugar addiction, you must also watch what you are drinking. And that’s because packaged fruit and vegetable juices, sports drinks, energy drinks, and soda are packed with sugar. Instead, drink water, freshly pressed fruit/vegetable juices, cold-pressed juices, detox water, tender coconut water, smoothies, or buttermilk.

7. De-stress Yourself

Stress can make you an emotional eater. This means that whenever you feel worried, anxious, or depressed, you will reach out for sugar-laden foods to feel better.

Well, the reality is, your problem will not be solved, and you will gain weight. So, understand yourself to know what triggers a stress response in you. By recognizing your triggers, you will be able to avoid these situations and control your sugar cravings.

8. Do A Mixed Workout

All the emotional eating will go out the window if you start exercising. You must work out to not only release stress but also get rid of the excess sugar that is stored as fat in your body.
Do a mixed workout of three days of cardio and two days of strength training. This will help you drop the flab as well as build lean muscle mass and make you look slender and toned.

9. Sleep Tight

Sleep deprivation causes obesity and raises your stress levels. So, you must get at least 6 hours of sleep. It will help you flush out toxins, prevent you from eating emotionally, and improve your overall health.

10. Avoid Foods That You Are Sensitive To

Foods that trigger an allergic reaction or you are sensitive to can increase stress levels in your body. And when that happens, you start feeling the urge to consume foods that are loaded with sugar. So, avoid such foods.

These are proven ways to get rid of your sugar addiction.

7-Day Sugar Detox Meal Plan

sugar detox diet plan

Day 1

Meals What to Eat
 As Soon As You Wake Up(7:30 a.m.) 1 cup of water with the juice of half a lime
 Breakfast (8:30 a.m.)  1 boiled egg + 1 cup of full-fat milk + 1 slice of wheat bread + 4 almonds
 Lunch (12:30-1:00 p.m.)

Tofu/tuna salad + 1 cup of yogurt

Dinner (7:00-7:30 p.m.)  Pumpkin soup + ½ cup of boiled Bengal gram
Snack Ideas (10:30 a.m. and 3:30 p.m.)  1 apple Green tea + 1 multigrain biscuit

Day 2

Meals What to Eat
 As Soon As You Wake Up(7:30 a.m.) 1 cup of fenugreek water (soaked overnight)
 Breakfast (8:30 a.m.)  1 cup of vegetable quinoa + 2 almonds
 Lunch (12:30-1:00 p.m.)  Boiled sweet potato + 3 oz grilled chicken/mushroom + ½ cup of grilled veggies
 Dinner (7:00-7:30 p.m.)  Lentil soup + 1 cup of sautéed veggies + 1 cup of buttermilk
 Snack Ideas (10:30 a.m. and 3:30 p.m.) 1 small bowl of low GI fruits Coconut water

Day 3

Meals What to Eat
 As Soon As You Wake Up(7:30 a.m.) 1 cup of water with the juice of half a lime
 Breakfast (8:30 a.m.)  3 millet idlis + ½ cup of sambar+ ¼ cup of coconut chutney + 1 cup of green tea + 2 almonds or Oatmeal with fruits and nuts + 1 cup of green tea
 Lunch (12:30-1:00 p.m.)  2 chapatis + 1 cup mixed veggies + 1 cup of daal + 1 cup of yogurt or 2 tuna/chicken/mushroom lettuce wraps with veggies + 1 cup of yogurt
 Dinner (7:00-7:30 p.m.)  2 chapatis + ½ cup of chicken/vegetable curry + 1 cup of fried okra + 1 cup of yogurt or Grilled fish/tofu + veggies + ¼ cup of quinoa + 1 cup of yogurt
 Snack Ideas (10:30 a.m. and 3:30 p.m.)  10 in-shell pistachios + green tea 1 boiled egg + 2 almonds

Day 4

Meals What to Eat
 As Soon As You Wake Up(7:30 a.m.) 1 cup of fenugreek water (soaked overnight)
 Breakfast (8:30 a.m.)  Egg frittata or savory Bengal gram flour pancakes + 1 cup of green tea + 2 almonds
 Lunch (12:30-1:00 p.m.)  ½ cup of vegetable brown rice + 1 cup of lentil soup + 1 cup of yogurt
 Dinner (7:00-7:30 p.m.)  1 cup of broccoli soup + 3 oz poached chicken or sautéed mushroom + 1 cup of warm milk with a pinch of turmeric before bed
 Snack Ideas (10:30 a.m. and 3:30 p.m.)  A small bowl of low-GI fruits Freshly pressed watermelon juice + 2 almonds

Day 5

Meals What to Eat
 As Soon As You Wake Up(7:30 a.m.) 1 cup of water with the juice of half a lime
 Breakfast (8:30 a.m.)  Vegetable semolina + 1 cup of green tea + 2 walnuts
  Lunch (12:30-1:00 p.m.)  Chicken/vegetable salad with black beans and light dressing + 1 cup of buttermilk
 Dinner (7:00-7:30 p.m.)  Pan-grilled veggies + 1 cup of lentil soup + 1 cup of warm milk before bed
 Snack Ideas (10:30 a.m. and 3:30 p.m.)  2 raisins + a handful of toasted sunflower seeds A bowl of low-GI fruits

Day 6

Meals What to Eat
 As Soon As You Wake Up(7:30 a.m.) 1 cup of fenugreek water (soaked overnight)
 Breakfast (8:30 a.m.)  1 slice of wheat bread + 1 fried egg (use olive oil or ghee) + 4 almonds + ½ cup of full-fat milk
  Lunch (12:30-1:00 p.m.)  Vegetable quinoa with chicken/tofu + 1 cup of yogurt
 Dinner (7:00-7:30 p.m.)  Spinach and lentil soup + 1 flatbread + a small bowl of cucumber, carrot, beetroot, and tomato + 1 cup of warm milk before bed
 Snack Ideas (10:30 a.m. and 3:30 p.m.) Green tea + 1 multigrain biscuit Green tea + ½ cup of popcorn

Day 7

Meals What to Eat
 As Soon As You Wake Up(7:30 a.m.)  1 cup of water with the juice of half a lime
 Breakfast (8:30 a.m.)  Avocado and egg toast with black sesame seeds + 1 cup of green tea
  Lunch (12:30-1:00 p.m.)

Tuna salad/mushroom soup + 1 cup of yogurt

 Dinner (7:00-7:30 p.m.)  Cucumber soup + 3 oz grilled fish or 1/2 cup of boiled Bengal gram + 1 cup of yogurt
 Snack Ideas (10:30 a.m. and 3:30 p.m.) 4 almonds + 1 cup of freshly pressed orange juice Green tea + 1 multigrain biscuit

Benefits Of Sugar Detox

  • Helps in weight loss.
  • Reduces blood sugar levels.
  • Prevents hypertension.
  • Improves blood lipid profile.
  • Reduces stress and anxiety.
  • Helps you sleep better.
  • Makes you more active and energetic.
  • Helps reduce the risk of diseases like diabetes, PCOS, etc.

Take Home Message

To conclude, get rid of all types of sugar from your home. Take small steps to improve your health. Eat mindfully and workout regularly, and you will see an evident difference in your physical and mental health.

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