6 ways to say goodbye to your sweet tooth
Although cutting out sugar can mean temporarily dealing with unpleasant symptoms like sugar withdrawal bloating, migraines and fatigue, you shouldn’t let that stop you from continuing to work toward better health.
By making a few modifications to your diet and arming yourself with the knowledge you need, overcoming sugar withdrawal and maintaining a nutritious, low-sugar diet can be easier than ever.
Sugar Withdrawal Symptoms
Glucose —also known as sugar — is the primary source of fuel for your body. When you eat carbs, they’re broken down into sugar to supply your body with energy. When you significantly slash your sugar intake, it can cause your blood sugar to drop, which can result in a host of symptoms as your body starts to adapt to finding new sources of energy.
Of course, the severity of your symptoms largely depends on the amount of sugar in your diet beforehand. If you were loading up on the candy and sweet treats before, you’re more likely to experience some of these symptoms than if sugar made up only a small part of your diet previously.
Some of the most common symptoms caused by sugar withdrawal include:
Headaches
Bloating
Nausea
Muscle aches
Diarrhea
Fatigue
Hunger
Anxiety
Depression
Cravings
Chills
Sugar Withdrawal Stages
Although the list of common side effects can be a bit daunting, keep in mind that these symptoms are temporary and generally only last a few days for most people. Here are the stages you can expect to encounter when you decide to drop sugar from your diet:
1. Feeling Motivated
When you make the decision to kick sugar to the curb, you likely feel highly motivated and ready to reap the rewards of a healthier diet and lifestyle.
2. Cravings Start to Kick In
Cravings are one of the earliest signs of sugar withdrawal.
During this phase, it’s best to prepare by keeping healthy snacks at hand so it’s even easier to resist the urge to indulge in your favorite sweets.
3. Symptoms Peak
Soon after the cravings hit, you may begin to experience some of the previously mentioned sugar withdrawal symptoms.
Remember why you decided to start eating healthier, and use that to keep you driven and determined to stay on the path to better health.
4. You Start to Feel Better
Once your symptoms start to clear up, you’ll likely find yourself feeling better than ever. Many people have reported improvements in skin health, reduced brain fog and a boost in energy levels as a result of giving up added sugar.
How to Reduce Sugar Cravings
Increase fiber intake
Eat more protein
Stay hydrated
Pack in probiotics
Up intake of healthy fats
Satisfy sweet tooth without sugar
1. Increase Your Fiber Intake
Fiber moves through the body undigested, helping keep you feeling full and satisfied to kick sugar cravings to the curb. Not only that, but dietary fiber also helps keep blood sugar levels steady, preventing a drop in sugar levels and side-stepping some potential negative effects of sugar withdrawal.
A few healthy high-fiber foods include vegetables, nuts and seeds and legumes. Remember to drink more water if you’re upping your fiber intake to prevent unpleasant digestive side effects, such as constipation.
2. Eat More Protein
Protein is great for reducing hunger and sugar cravings. Not only does a high-protein diet cut levels of ghrelin, the hunger hormone, but it also helps maintain normal blood sugar levels to prevent several sugar withdrawal symptoms.
Good sources of protein include grass-fed beef, lentils, wild fish, black beans, organic chicken and eggs. You can also keep a few high-protein snacks on hand for when sugar cravings strike.
3. Stay Hydrated
How many times have you felt your stomach grumbling, only to drink a glass of water and have it disappear? Thirst is often confused with hunger, and sometimes all it takes is drinking a bit of water and staying hydrated to squash cravings.
Next time you catch yourself eyeing a sugary candy bar or dessert, try drinking a glass of water, waiting half an hour and seeing if you’re actually hungry or just feeling thirsty.
4. Pack in Some Probiotics
Eating plenty of probiotic-rich foods helps increase the beneficial bacteria in your gut. Not only does this have far-reaching effects in terms of digestive health and immunity, but some research has even found that it could regulate blood sugar levels and reduce appetite. (8)
A few examples of nutritious probiotic foods include kombucha, kefir, tempeh, miso, kimchi and natto. Aim for a few servings per week to give your gut health a boost and minimize sugar cravings.
5. Up Your Intake of Heart-Healthy Fats
Fat, much like protein and fiber, can promote satiety while warding off sugar cravings. This is because fat is digested very slowly, so it keeps you feeling fuller for longer.
Of course, this doesn’t mean you should load up on the greasy burgers and fries in order to reduce your sugar cravings. Instead, opt for healthy fatsfrom foods like avocados, nuts and seeds or coconut oil.
6. Satisfy Your Sweet Tooth Without Sugar
Just because you’re giving up extra sugar doesn’t mean you have to give up all things sweet forever. In fact, there are plenty of easy ways to satisfy your sweet tooth without piling on added sugar by the teaspoon. Fruit, for example, contains natural sugars, but it also contains loads of vitamins, minerals and fiber that make it a much healthier choice.
Additionally, stevia is a natural, no-calorie sweetener that can sweeten up foods without the negative health effects of sugar. Look for green leaf stevia, the least processed form of stevia, to make sure you’re getting the real deal.
How to Deal With and Overcome Sugar Withdrawal
When symptoms strike, it can be challenging to persevere and continue on your journey toward better health by cutting out added sugar. Here are a few fast tips to help you take on sugar withdrawal:
Stay motivated: Make a list of the reasons why you decided to cut out sugar and keep it close by to keep you going strong when cravings hit or symptoms worsen.
Plan out your meals and snacks: By starting your week knowing what you’re going to eat, it makes it much easier to stay on track, plus even harder to stray toward the candy drawer.
Clean out your pantry: By getting rid of the junk food you may be holding on to and filling your fridge with healthy foods like fruits and vegetables, it will be much easier to ignore those sugar cravings and enjoy a healthy snack instead.
4-Week Plan to Wean Off of Sugar
Ready to learn how to stop eating sugar once and for all?
Here’s a plan that can help you significantly cut down on your added sugar intake in just one month:
Week 1: Start using stevia or other natural sweeteners in your morning cup of coffee along with wherever else you normally use refined sugar.
Week 2: Eliminate sugar-sweetened beverages from your diet, including soda, juice, fruit punch and lemonade.
Week 3: Start swapping out sweets, such as candies and desserts, for fruits or other high-protein, high-fiber snacks.
Week 4: Begin trading in processed foods like frozen dinners and convenience items for whole foods like fruits, vegetables and whole grains.
Sugar Substitutes
In your quest for information about learning how to detox from sugar, you’ve probably come across quite a few recommendations for sugar substitutes and may be wondering about the best way to add a hint of sweetness to your foods and drinks naturally.
While I don’t recommend the use of artificial sweeteners, there are plenty of natural sweeteners out there that can bring a touch of flavor and are less processed than refined sugars like high fructose corn syrup. While some of these do contain sugar, using them in moderation occasionally as part of a healthy diet is OK.
Here are a few healthier alternatives that you can use in place of refined sugar:
Raw honey
Stevia
Dates
Coconut sugar
Maple syrup
Precautions
Not all sugar is created equal. While added sugars from foods like candies, desserts and processed foods have next to no nutritional value and provide nothing but empty calories, sugar is naturally present in many healthy foods as well. Fruit, for example, contains natural sugars as well as fiber, vitamins and minerals, and can be included as part of a healthy diet.
Although low blood sugar may be a temporary side effect of reducing your sugar intake, hypoglycemia symptoms can be dangerous. Remember to eat regularly, don’t skip meals and keep a piece of fruit on hand in case your blood sugar levels drop too low.
Additionally, if you have diabetes, consult with your doctor before making any major dietary changes as your medications may need to be adjusted.
As always, remember to listen to your body. If cutting sugar out all at once is causing persistent or severe symptoms for you, consider making small dietary changes step by step to achieve long-lasting results.
Disclaimer:Please take a doctor's opinion before starting your dose! For any queries or questions please leave your comments below or you can also email me on insiya1793@gmail.com. Please do leave your suggestions on any topic that you would like me to write on. Your Well-wisher, Dr.Insiya Follow me on Instagram for further updates: @yourwellwisher_drinsiya