Making healthy decisions might be simple at times; after all, it doesn't sound so bad to take more baths, have more orgasms, or take more trips for your health, does it? Doing what is healthy for you might be quite difficult in some circumstances, such as when you cut back on sugar.
Even though you probably already know that cutting back on sugar is a good idea, the thought of undergoing such a drastic dietary shift can make anyone anxious. Don't worry if you've put off your plans because you were afraid of the unknown; according to Ian K. Smith, MD, quitting added sweeteners isn't as painful as it sounds, even for the most ardent dessert fan.
“The truth is, if you’re able to gradually reduce your sugar intake and replace it with something else—like more fiber and more protein—you can stay off of it [indefinitely],” says Dr. Smith, the author of the book Blast the Sugar Out.
He continues by saying that it is really helpful to be aware of what to anticipate during a come-down so that, in the event that you do run into a hard patch, you'll have the foresight to avoid letting it completely derail you. mostly because the outcome is really pleasant.
The first thing is: Dr. Smith claims that since sugar is the source of energy for our bodies and is found in many nutritious foods, such as fruits, vegetables, and whole grains, no one can actually "quit" sugar. It's more important to understand how to consume sweets in moderation because, despite your belief that your diet is healthy, you probably consume more sugar than you should.
Dr. Smith advises weaning yourself off over the course of five weeks, reducing your use by about 20% every seven days. There are many ways to break the habit, such as a three-day beginning detox. By the end, you will have reduced your daily average intake of sugar by around two thirds. Additionally, you are still allowed to occasionally have ice cream as long as you generally consume less than the daily recommended intake of 25 grams. Not bad at all, right?
Here are some effects of sugar reduction on the body.
Week 1: Be prepared for decreased energy and "withdrawal" (but only for a short time!)
Let's start out with the bad news, shall we? When cutting back on sugar, Dr. Smith advises that you should be prepared for withdrawal symptoms during the first three to five days. People frequently get headaches, which are comparable to caffeine withdrawal, according to him. Along with gastrointestinal problems, they also report having less energy and mental clarity. You've
From a biological perspective, it's not quite apparent why this occurs, but studies indicate that quitting sugar has the same effect on the body as quitting drugs. Acetylcholine, a neurotransmitter that controls pain perception, rises when dopamine levels decline, and this chemcial combination is thought to be related to withdrawal symptoms.
Putting science aside, it's critical to keep in mind that this stage is transitory. Not everyone experiences it, and if you do, you must have faith that things will improve, according to Dr. Smith.
He advises eating some fruit to help you relax if everything gets too much; keep an eye out for varieties with minimal sugar content so you don't experience a glycemic surge.
Week 2: Your energy has returned, but you continue to crave sugar.
Your mental fog should be gone by the beginning of your second week, and you should have a lot of energy. Your body, however, might still be perplexed as to where all the sugar went.
Most patients start talking about lingering desires in week two, according to Dr. Smith. They are beyond the withdrawal symptoms, but they are missing some sugary foods (hey, if you're used to Chunky Monkey, it can take a bit to adjust to keto "fat bombs").
He advises consuming a lot of protein, good fats, and fiber with each meal to help you feel fuller for a longer period of time. Healthy snacks like the smoothie Karlie Kloss swears on when she's craving dessert will also help.
Week 3: The "withdrawal" from sugar should be over.
By this point in the game, you have probably abandoned the worst sugar offenders. Perhaps you've gone from rosé to LaCroix, from sweetened almond milk to plain Greek yogurt, or from fruity flavors to plain.
Get ready to receive a prize for your efforts. When you start living a low-sugar lifestyle in week three, you really start to see the results. According to Dr. Smith, "people often have no cravings, no symptoms, and are losing weight." They feel energised and encouraged that they can actually accomplish this. (That's because extra sugar is stored in the body as fat and when the surplus goes away, so does the weight gain.)
Additionally, you could discover that at this time, your taste receptors are hyper-sensitive to anything sweet, making it much simpler for you to decline cupcakes when they come your way.
Week 4: Despite having low blood sugar, you are feeling better than ever.
The game you're playing with glucose becomes more mental than bodily after a month. According to Dr. Smith, "This is a psychological week—that last, purifying push." "While you are still consuming some sugar, it is less than it was in any of the prior weeks."
You might be hearing that seductive siren melody in your thoughts right now, throughout your detox. To be sure you are not unintentionally fueling your sweet desire, check nutrition labels for deceptive, hidden sources of sugar. You might want to start with your juices, quick cereals, and salad dressings. You should also favor low-glycemic fruits this week and choose meals with no added sugar if possible.
Week 5 and beyond: Maintaining your low-sugar practices
Your relationship with sugar is certainly much healthier now than it was when you first started; you're more of a friendly acquaintance than an obnoxious stalker. You become aware of your psychological dependence on sugar, claims Dr. Smith. You also realize the impact sugar formerly had on your body because, by week five, you feel so rejuvenated.
Going ahead, it's acceptable to occasionally indulge in sugar, but do so as a treat rather than as a staple of your diet. He counsels that "portion management is really important and that you want to avoid additional sugars." However, you should have no trouble making wise selections after five weeks.
