Tips For Going Sugar-Free
With studies finding sugar to be more addictive than nicotine or cocaine, and all these hidden sugars, sometimes a 30-day sugar detox is necessary. This will not only improve your health, but break your dependence on sugar. The issue isn't sugar itself, but the vast array of sweetened foods that a person ends up eating in a day. What should you know about it going sugar-free? How should you do it? What mistakes should you avoid? We'll go over all that today.
Going sugar-free isn't as scary as it seems, but you should expect and know a few things when you do.
1. Family and friends will have questions: As with any diet, that makes drastic dietary changes, curiosity will abound. Questions will range from, "Do you still eat fruit?" to "Isn't this just a fad diet?" Take them in style and don't let anyone else's thoughts discourage you.
2. Your cooking skills will improve: Added sugar in common food items will absolutely lead to you having to make many meals, from scratch, at home. Take your time, remember, it doesn't have to be Michelin-worthy, just you-worthy. ;) Also, educate yourself on the sugar alternatives available currently. They are not all equal, so do your research before including any in your diet. Two zero-calorie sweeteners to avoid are aspartame (NutraSweet) and sucralose (Splenda). In a 2017 study, both were found to INCREASE, not decrease, weight.
3. Meal-prep on Sundays are essential: It sounds like more work, but it's a worthy 2-hour investment on your day off. Partially preparing your meals for the week will help you to stick with your new diet, especially after coming home after a long, tiring day. Another healthy alternative, to have on hand for sugar cravings, is fresh fruit, like apples, berries, and citrus, which provide fiber and essential nutrients.
4. You can still have wine to de-stress: Despite going sugar-free, there are still low-sugar alcohol options. These include red wines, beers, and spirits. Hopefully it's a bright spot for many, but make sure to avoid any sparkling alcohols. These contain the most sugar. Other methods to combat daily stress, and the emotional eating that follows, includes meditation, a daily walk, drinking some tea, or practicing yoga with a friend. The key is taking your mind off the craving, especially if emotional eating is a problem for you.
5. It's isn't as hard as you think: Cutting out sugar is all about creating healthy habits. Reading and paying attention to the ingredients and nutritional values on your food is a big key to success. Once you get the hang of it, it becomes second nature. Another challenging healthy habit to start is getting at least 7-8 hours of sleep. This helps balance leptin and ghrelin (the appetite-regulating hormones), which are negatively affected by sleep deprivation, causing you to gain weight. Serotonin (the "happiness hormone), which helps to curb sugar cravings, is also affected by lack of sleep.
6. Don't give power to the cravings: You can improve satiation by increasing healthy fat intake. This includes avocados, salmon, mackerel, nuts, ev olive oil, sardines, nuts, and seeds. This helps to curb those cravings before they even start. But, even if the craving gets loud and aggressive, that craving for chocolate can't kill you. And, if you ignore it, it WILL eventually go away. Remember that fact, and you'll feel that much more powerful when you see it for yourself.
7. You will definitely lose weight: In addition to this positive "side-effect", you will also notice healthier skin, balanced energy levels, and more satisfaction after eating. Often, just drinking 1-2 glasses more water, a day, can lower or prevent cravings caused by dehydration. To make plain water taste more pleasing, add slices of cucumber, mint, or fruits.
8. Failure is not an option: You're not trying to be perfect, so know that you might mess up or give in to that craving. The key is to get back up and continue on your sugar-free journey.
9. Finally, know your sugar limit: For some people, a tiny bit of sugar creates intense cravings. In that instance, you need to quit all sweet things permanently, including fruit and alternative zero-calorie sweeteners. Most folks with insulin resistance fall into this category, and the time period, until their taste buds adjust, ranges from two weeks to a year. Use trial and error, to find what works best for your body.
It will be a struggle at first, but it WILL get easier, and is SOOOOO worth it!
