The concept of "sugar withdrawal" may seem like a simple justification given by those who cannot stay away from sweets or refuse to give them up. However, nutritionists and scientists are finding that when the body gets used to consuming it in large quantities, it can react to a possible deprivation with the same symptoms experienced by drug addicts. Sugar withdrawal symptoms can actually be inauspicious and debilitating. So, knowing them and preparing to face them, you will be able to permanently reduce the consumption of this substance.
Steps
Part 1 of 2: Defeating Addiction
Step 1. Gradually reduce your consumption over a few weeks
One of the most common mistakes that sugar addicts make is trying to suddenly eliminate sugar from their diet. Most of the time this attempt fails within a few days. If the organism is used to receiving it daily, it cannot quickly accept its deprivation when until recently it used it as a source of energy. Instead, use simple tricks, such as pouring a teaspoon less in your coffee or halving the amount of chocolate you usually eat.
- You can also dilute sugary drinks. Try mixing sweetened tea with unsweetened tea in equal parts, or diluting a carbonated drink with sparkling water.
- Try combining a sweet ingredient with a healthier one. For example, you could accompany a few pieces of chocolate with slices of banana or apple.
- Keep in mind that if you suddenly eliminate it from your diet, you will almost certainly be sick from withdrawal. Symptoms could manifest themselves in the form of an irresistible craving for sweet foods or be even more serious, such as nausea or headache.
- By gradually reducing your sugar intake over a few weeks, you can greatly alleviate the severity of withdrawal.
Step 2. Trick the body with sugar substitutes
If the body asks for something sweet despite the gradual reduction in sugar, you may be fooling it by using some substitutes. However, this is only an effective strategy in the short term because eventually the body will have to get used to decreasing the consumption of sweet foods.
- The mind and body are connected, so if you can convince the mind that you are tasting something sweet, the body may believe that you are ingesting sugar.
- Many sugar substitutes have no calories and can be used to manage withdrawal symptoms by continuing to follow a sugar-free diet.
- Opt for natural substitutes, such as xylitol and stevia, instead of artificial ones.
- According to some research, the use of artificial sweeteners can actually promote weight gain by desensitizing people to "natural" sweet foods, such as fruits and vegetables. Experts recommend using artificial sweeteners for only a short period of time for the purpose of detoxifying from sugar.
Step 3. Choose the fruit
Fruit contains natural sugars, but is also rich in vitamins, minerals, and other nutrients. You can get much more energy by eating a fruit than a snack. For example, 250g of fresh strawberries contain only 15g of sugar, while a packet of M & Ms contains twice as much.
Opt for fresh fruit instead of dried or canned fruit. Often these latter alternatives contain added sugars
Step 4. Respond to the craving with physical activity
When you crave sweets, instead of standing in front of the refrigerator or pantry, react by exercising. Sport will stimulate the production of endorphins, which will help you fight the mood swings associated with withdrawal symptoms.
If sugar deprivation brings you nausea or a headache, regular exercise can give you a boost of energy and relieve symptoms through increased oxygenation of the body
Step 5. Drink lots of water
Sometimes people eat sweet foods when the body needs fluids, so by drinking a glass of water, you could stop this craving. People addicted to sugar hardly distinguish between sugar cravings and thirst. As soon as you have a sweet food withdrawal attack, try drinking a glass of water to keep it at bay.
Experts recommend consuming around 9-13 glasses of water per day
Step 6. Get rid of sweet foods when you've successfully eliminated sugar from your diet
The further you are away from sweets and sugary drinks, the lower the risk of falling back into unhealthy habits.
If you have easy access to food, you will be more likely to give in to temptation. However, if you don't have sweet foods at home, you will be more likely to find a healthier way to deal with the shortage. Read above to make other family members aware of this issue
Step 7. Keep a food diary
A great way to have a better chance of overcoming withdrawal symptoms is to keep a detailed journal of daily nutrition, hunger, craving for sugar, sleep / wake rhythm, body weight and energy levels. It will give you the right motivation to move forward and show you the effects this substance has had on your life and health.
- Write down everything that has made you feel good since you quit. The more you focus on the positive aspects of this choice, the more you will see the benefits.
- Write down some sugar-free recipes. Turn your diary into a manual to refer to when you want to find inspiration for a new dish, apply variations on the theme and jot down culinary ideas to share with others.
- Consider starting a blog if you want to talk extensively about your food choice. You will meet other people who are trying to hug her, and in addition to exchanging tips and tricks on how to cope with withdrawal symptoms, you will voice many supporters who wish to share their experience.
Part 2 of 2: Gradually Eliminate Carbohydrates
Step 1. Eliminate refined sugar and industrially processed foods first
Sugar is sugar, but foods that contain added sugar and highly processed foods usually don't provide many nutrients, unlike fruits and vegetables that contain natural sugars. Therefore, products that have undergone an industrial transformation process are the first to be eliminated. Basically, these are carbonated drinks, sweets, biscuits, cakes, pasta and white bread.
- Indulge in healthy carbohydrate-rich foods like fruit, rice, pasta and wholemeal bread, oatmeal, honey, nuts, and sweet potatoes.
- Remember that eating fatty foods, such as cheese or nuts, can really reduce the craving for sugar until it passes. However, make sure you don't overdo it. Limit yourself to 30g of cheese or 28g of walnuts (about a handful).
- While it's the only way you can cut down on your carbohydrate intake, you'll be much more likely to stay healthy and even lose weight (together with your family if they want to follow you)!
Step 2. Eliminate various sources of sugar and eat more vegetables
Do this if you want to further reduce your sugar or carbohydrate consumption for health reasons (such as lowering your blood sugar, controlling insulin spikes, or losing weight). At this stage, you will need to further decrease your sugar and carbohydrate intake.
- Remember that it may take several weeks or even a couple of months before you get used to refined sugar and processed foods, so don't rush.
- Increase your consumption of fresh vegetables - they provide the vitamins, minerals and antioxidants you need.
- Limit dried fruit or eliminate it completely. It should only be there when there is something to celebrate, not every day. Plus, it's high in sugar.
- Eliminate sweeteners, like maple syrup, too. Honey offers many nutritional benefits, but try to reduce its consumption to a minimum.
Step 3. Try the Paleo Diet
Also called the "caveman's diet", it involves the total elimination of grains. There isn't a lot of research to support this diet and its health benefits, but if you're feeling better without grains, you can try it. However, before you begin, you should have defeated your sugar cravings and are already eating a reduced amount of starchy carbohydrates or grains.
- The Paleo diet does not include potatoes, grains, rice, legumes (including beans) and peanuts. It also does not include any type of processed sugars, although fruit is allowed.
- The Specific Carbohydrate Diet is another meal plan that prohibits grains. However, experts suggest it could promote nutritional deficiencies due to its strict restrictions.
Step 4. Listen to your body
Are you happy right now? You may find that you are better off eating low carbohydrates or cutting them out altogether, or you may find that your body needs more carbohydrates than it receives. You can increase or decrease your consumption as you please, but don't start eating refined sugars and processed foods again. They are very harmful to health. If you start to feel the urge, it means that you have awakened the dormant sugar demon by overdoing the consumption of carbohydrates, so reduce it until the craving wears off again.
Don't complicate your life. If you are having dinner at a friend's house and they have baked a fantastic chocolate cake, try it! Just remember that sweets should be eaten occasionally, not every day
Advice
- Learn about sugar withdrawal and its symptoms. Knowledge and preparation are the best allies when you want to reduce the intake of this substance. You cannot eliminate it by mere willpower. You would quickly discover that lack is the simplest withdrawal symptom, often accompanied by headaches, lethargy, emotional stress, anger and nausea. It is not easy to ignore these symptoms or to suppress them by willpower alone. However, by knowing them and preparing to deal with them, you can improve your chances of decreasing your sugar intake.
- Avoid foods containing simple carbohydrates as they are quickly converted into sugars by the body. They can have the same negative effects as those rich in sugar. Many of them are processed, so the less processed foods you eat, the better.
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Get support from friends and family. Like drug addicts and alcoholics, sugar addicts need help from loved ones. While it may seem silly to you, involving those who love you in choosing to eliminate it from your diet can greatly improve your chances of success.
- To make them even better, ask a relative or friend if they want to join you on this journey.
- Your family and friends can help you cope with withdrawal symptoms by removing sweet foods from sight and avoiding eating them in your presence, as well as adjusting their menus when they invite you to dinner.
Warnings
- Keep in mind that although the people around you want to help you make your choice, it doesn't mean that they will decrease their sugar consumption. It's hard to resist and not eat sweets when everyone around is doing it. Ask your family members to respect your decision by keeping them out of your sight and avoiding offering them to you. If a family member loves baking cakes and cookies, ask them to cook a sugar-free version as well. A new challenge could serve to stimulate his cooking skills as well as help you!
- People with diabetes find it difficult to stabilize their blood sugar. She could experience very serious complications if she completely eliminates sugar from her diet. Therefore, you should consult your doctor before following a new diet.
- Tell your doctor before making any changes to your diet.
