If you’re a regular reader of my articles, you probably already know that sugar is a major factor in obesity. That’s why today were going to discuss how to detox from sugar.
If you’re ready to kick your sugar addiction, I’m going to give you 10 steps to follow for 10 days. Afterwards, you’ll find your sugar addiction under control, and you can choose to broaden your diet slightly if that’s what works best for you.
If you follow this program faithfully for 10 days, you’ll feel better, and you’ll probably lose some weight too. On average, you can expect to lose five pounds, and possibly more. Notice that you’re not restricting your eating, just what you eat.
Why We’re Obese As A Nation
For many years, fat was demonized. People were told that to lose weight they had to eat low-fat diets. This misinformation was part of why obesity has risen to such alarming heights, because as fat was cut from food, sugar was added. Without the fat, food had less flavor, so adding lots of sugar increased its appeal. Today we know it’s important to eat good fats, and avoid the bad ones.
There are other reasons why sugar is so prevalent in the standard American diet. Sugar production is subsidized, so sugar is cheap. Sugar is also very good at preserving food, so adding it can increase shelf life.
Sugar Is Addictive
The main reason of course is that sugar is addictive. If you eat foods high in sugar, you’ll crave more and you will consume more.
Sugar has been described as eight times as addictive as cocaine.
Sugar And Wheat Together Are Frightening
So today, the average US citizen consumes over 150 pounds of sugar annually. That’s about 22 teaspoons daily for each person in America. It’s even more frightening when you look at the statistics for children, who consume about 34 teaspoons every day.
White flour spikes blood sugar almost as quickly as eating table sugar. So does whole-wheat flour. A slice of bread contains about 3 g of sugar, and the flour itself is converted very quickly to additional glucose within the body. A 30 g serving of Wonder bread measures 73 on the glycemic index, compared to pure glucose which measures 100. You’ve been told that whole wheat bread is better, and it is, slightly, at 71 on the glycemic index.
Your goal with any food should be to choose higher fiber and lower sugar. This will help you choose foods lower on the glycemic index that don’t spike your blood sugar and trigger cravings and health issues.
How to Detox from Sugar
You can detox from sugar in less than 10 days, if you follow all of the 10 steps below. When you rewire and reset your hormones and neurotransmitters with a sugar detox, your body and brain will both function better. In addition, your risk of heart disease, type 2 diabetes, dementia, cancer, and depression will be reduced.
First, you’ll need a clear decision to detox from sugar. If you’re concerned about your health, facing a diagnosis of metabolic syndrome or diabetes, sick of your belly fat, experiencing mood swings, or just tired of craving things you know aren’t good for you, it may be time for that decision.
You need to understand that you have to cut sugar completely. Cutting down won’t do it. If you want to detox from sugar, you have to go cold turkey to break the physical addiction. For 10 days, you’re also going to completely avoid grains, alcohol, and most dairy.
Second, don’t substitute artificial sweeteners if possible, as they can increase cravings, slow metabolism, and lead to fat storage. Telling yourself that artificial sweeteners solves the problem goes against proven science. In fact, people who drink diet soda gain even more weight than those who drink the sugared version.
Third, eat real food. For 10 days avoid any food that comes in a box, package, or can. If you have to read a label, in most cases you probably shouldn’t be eating it. This is a time to eat fresh food: meats, seafood, vegetables, nuts, eggs, and certain fruits (in moderation).
Fourth, eat lots of fiber, or supplement it.
Fifth, don’t drink any calories. This means no pop (even diet), no vitamin water, no sports drinks, no juices, no milk, and no alcohol. Liquid sugar calories are the biggest source of calories in most people’s diet.
You can drink unsweetened teas, herbal teas, vegetable juices, unsweetened coffee. Your main drink should be pure water.
Sixth, eat protein at every meal, particularly breakfast. You don’t need to eat huge amount. A serving size of 4 to 6 ounces (the size of your palm) is ideal.
Seventh, eat often. This is not a time to allow yourself to get hungry. Four or five small meals per day, 3 to 4 hours apart, will be helpful for most people.
Eighth, eat all the good carbs you want. This means eat non-starchy vegetables in any amount, but avoid potatoes, sweet potatoes, beets, and corn.
Ninth, watch your fruit intake. Very ripe bananas, and ripe watermelon, mangoes, papaya, and pineapple should be completely avoided during your detox from sugar. Other fruits can be consumed in limited amounts (no more than 1 serving daily). Do not eat any form of dried fruit.
Tenth, eat fat. Fat is not what causes you to gain weight. A reasonable amount of fat is necessary in your diet and helps your brain and nerves function well. Fat gives you feelings of being full and balances your blood sugar. Every meal should contain a small amount of good fat, which can come from butter, extra-virgin olive oil, coconut oil, avocados, nuts, seeds, and omega-3 fats from fish. This will make your sugar detox bearable. If you try it without eating fat, you will probably experience too much hunger and too many cravings to continue – and it’s not good for you.
Measure your weight, blood pressure, waist, thigh and hip measurements before you start your sugar detox and keep a record. It would be a great idea to keep a food journal each day of your detox from sugar. You can download one here.