A 10-Day Sugar Detox Program
Sugar is most definitely addictive in nature – it has been claimed to be up to 8 times as “addictive” as compared to cocaine; it is just that sugar is not an “emotional addiction,” but also a biological one. People who are consumers of sugar at very high levels are noted to have significantly altered mechanisms of the brain of reward and pleasure. They might have a tendency to go for a can of soda or a bar of candy without even realizing what they are actually doing. The brain seems to be hardwired with a craving for sugar. At some point in our lives, a sugar detox program becomes imperative for a reset of our brain and body.
As it is with any addiction, it is important to flush out the substance from our body with the help of the following a sugar detox program.
This brings us to the 10-day sugar detox. In this article we will lay down the 10 generally-accepted detox principles which can be completed in a 10-day period.
- Commit yourself to a sugar detox Make a determined commitment to yourself to start your detox program from sugar by having a complete understanding of its ramifications.
- Quit cold turkey. As with many of the other addictions, the best way to stop consuming a substance is to quit cold turkey. By immediately refraining from eating all the variations of sugar, artificial sweeteners, flour, and processed foods, you will be taking your first step. You should stick with fresh, real, and whole foods, which will both be beneficial for your health and also help you in this journey of the 10-day detox
- Avoid those drinks. What is particularly damaging with the beverages laden with sugar like the sodas, juices, sweet teas, energy drinks, is that the sugar that is consumed from these drinks gets streamlined right into your liver; and this in turn increases the cravings for unhealthy or the high in sugar or carb-rich foods.
- Protein intake. Having rich protein content as part of your every meal, especially in your breakfast, is an important part for keeping the blood sugar levels in control and checking the cravings.
- Plenty of good carbs. As long as you are ingesting the right types of carbs, it really does not matter the amount of carbs you are eating. Avoiding the starch-rich foods is very important during this process. Foods in this category include beets, potatoes, grains, and squash. Eating non-starchy vegetables like the asparagus, broccoli, green beans, cauliflower, kale, tomatoes, onions, fennel, artichokes, eggplant, zucchini and peppers; which are all good sources of healthy carbs.
- Good fats. As it is with protein, eating regular healthy fats with every meal is very important during this detox Fat is important because it helps to normalize the blood sugar and also provides sustenance for our cells.
- Emergency kit. You would never want to be in a situation of food emergency, especially when you are witnessing rapidly dropping blood sugar levels. You need to have an emergency food packet especially for such situations.
- Breathe Mindfully. Cortisol is the hormone that deals with stress and which can trigger your feelings of hunger, especially of the sweet kind. It is very useful to learn how to deal with this physiological condition by practicing to breathe mindfully.
- Un-inflame. As per the Journal of the American College of Cardiology, good dietary habits can both lower the risk of inflammation and heart disease. The study also cites the consumption of sugar and refined starches as an important catalyst causing an inflammatory response and recommends opting for healthy sources of fat, carbohydrate, and protein.
- Get adequate sleep. As per the Mayo Clinic, at least 7 to 9 hours of sound sleep is recommended for the adults. Even the slightest deviation from not following this recommendation can very adversely affect the hormones which suppress the appetite and in turn result in a craving for sugar and refined carbohydrates. Adequate and healthy sleep hygiene is thought to be one of the best ways to check these effects.