Breaking the Habit with the Sugar Detox Diet

If you are struggling with weight gain, difficulty losing weight, lack of energy, and 
digestive issues, it might be due to how much sugar you consume. Sugar is in almost 
everything you buy in a package or box, from your bacon to your milk. 
The following information is going to guide you through the process of cutting out sugar 
with a simple detox diet. 

1. Why You Should Do a Sugar Detox 
 
While it is a standard joke among people to refer to themselves as a sugar junky, the 
reality is that it is not funny at all. Refined sugars are responsible for many medical ills. 
The average person in the United States eats between 22 to 30 teaspoons of the stuff 
each day. It would be much better for them to drop the sugar. The truth is that it would 
not be so difficult either. The only obstacle is sugar addiction. 
 
The answer to the problem is to do a sugar detox. A sugar detox means that you drop 
all types of sugar from your diet for a specified length of time. You will need to cut every 
kind of sugar, though. This will include things like honey, alcohol, and white bread. The 
payoff is that you will feel much healthier when you cut the substance. 
 
You need to understand that there is a difference between natural sugar and added 
sugar. Natural sugar, which is permitted, is contained in fruits and vegetables. Since 
they are linked to other substances, they decompose slowly and give you healthy 
energy.  
 
Added sugar is bare. it is not bound to other substances. This will leave you with some 
empty calories. Many times, refined sugar is added to other foods. Refined sugar may 
make you feel good in the short run, but this short burst of energy can be followed by a 
dip in energy.  
 
The way that this works is that this kind of sugar is released into the bloodstream 
rapidly. This will cause a spike in blood sugar. As a result, there is an increase in insulin 
in the body. Then, the insulin knocks down the sugar level. This low sugar level 
stimulates appetite. The cycle then repeats itself.  
 
If you lead a sedentary existence, then these added sugars will cause you to put up 
weight and may even eventuate in diabetes or heart disease.
 
 
2. A Problem Addiction 
 
While some people will claim that sugar addiction is not a true addiction, research 
indicates that it is. After you consume sugar, your body releases opioids and dopamine. 
Those substances stimulate you in a way akin to addictive drugs. Research also 
indicates that you can go through sugar withdrawal. While the withdrawal is not as 
severe as it is with a substance like heroin, still there is a real effect.  
 
Many researchers hold that, while sugar isn't outright poison, it is a rather toxic 
substance for your body. As stated before, sugar can be responsible for various 
ailments. The fact is that one-third of our country is clinically obese. That is a serious 
problem. Diabetes is rampant, and even young children now are falling prey to the 
illness.  
 
Other research also indicates that sugar is responsible for a myriad of health problems. 
It is implicated in more rapid aging and certain types of cognitive issues. Sugar has 
even been linked to some kinds of cancer. For all of these reasons, it is certainly 
rational for a person to be concerned about the sugar in their diet.  
 
3. The Advantages of a Sugar Detox 
 
You will be surprised at how much benefit you will receive from doing a sugar detox. 
You will be able to lower your weight, drop those headaches, gain surplus energy, and 
basically feel healthier.  
 
A 2015 study showed that even cutting sugar for 10 days aided the metabolic health of 
obese children. Another benefit of a detox is that you will become more sensitive to the 
natural sweetness of produce. If you have lost this sensitivity by eating added sugar, 
then you will be pleasantly surprised at your newfound experience.  
 
The truth is that many people who go off of sugar find that refined sugar is just too 
sweet for them. You may find that you will no longer crave cookies and cake like you 
once did.  
 
4. The Basics of Cutting Out Sugar 
 
The problem with having a sugar dependency is that the more that you indulge, the 
worse the problem becomes. Your cravings are bound to get worse. By taking on a 
sugar detox, you can begin to halt the cycle.  
 
To do your detox, you need to make a plan. There are various lengths of time that you 
can do the detox for. Some say that the full scope of benefits will emerge after a detox 
of four weeks. If that seems too hard for you, you can try an abbreviated program first of 
a week-long detox. You won't get the full set of benefits, but this may be all that you can 
handle at first.  
 
One thing to watch out for is restaurant food. Restaurant food tends to be packed with 
added sugars. Also, for the most part, restaurants do not provide the nutritional 
information concerning their offerings. For this reason, you will need to make your own 
dishes during your detox.  
 
To do it right, you will need to plan your meals out ahead of time. You don't want to be 
caught in a pinch with only processed food in the cupboard. The best thing to do is to 
plan things out on the Sunday at the beginning of the week. To keep things palatable for 
you, you will need to add some spice and variety to the foods on your list.  
 
5. What to Avoid on Your Detox 
 
Obviously, your detox will be more focused on the avoidance of certain foods than on 
the consumption of certain foods. However, you want to make sure that you are sticking 
to a healthy eating plan. 
 
So, what foods do you need to avoid? The key is that you should avoid foods that have 
a high glycemic index. Obviously, you will need to avoid sweets that are made with 
refined sugars. You need to remember that most processed foods contain a lot of added 
sugar.  
 
The most common source of sugar in the American diet is that found in soft drinks and 
energy drinks. You basically should dump these drinks down the drain. They are totally 
worthless. You also need to remember that the term "energy drink" can be very 
deceptive. Energy drinks can be an even worse source of added sugars than soda. 
You must realize that both kinds of drinks are harmful. The American Heart Association 
blames the deaths of many people on these types of drinks.  
 
6. Know Where Sugar Hides 
 
Many people are actually shocked when they learn about some of the hidden sources of 
added sugar in their diet. This is probably because these people are so used to really 
sweet things that they don't think that some added sugars are present. 
 
Some hidden sources of added sugar are the following: 
 
- Salad dressing 
- Sauces 
- Granola bars 
- Yogurt 
- Oatmeal 
- Cereals 
- Canned fruit 
 
You really need to look out for condiments. Most people don't know that ketchup is 
loaded with sugar. A sugary salad dressing can turn a healthy salad into a no-no on 
your detox.  
 
Also, people are not really aware of the fact that refined carbohydrates are no different 
than sugar. Anything that is made from bleached white flour is to be avoided on the 
detox.  
 
Also, there are certain foods that you should not consume on the detox because they 
are too starchy. These include starchy vegetables, such as corn and potatoes. 
 
It is recommended that you avoid fruits with a high glycemic index during the first half of 
your detox. These include bananas, pineapple, and watermelon. Make sure not to eat 
dried fruits. They contain lots of concentrated sugar, and they may be prepared with 
added sugars.  
 
Artificial Sweeteners 
 
So, why should you avoid artificial sweeteners? Outside of the fact that they just are not 
healthy for you, there are other issues as well. Artificial sweeteners are many times 
sweeter than sugar. This can desensitize your taste buds to sweetness. This can end 
up in sugar cravings.  
 
Also, artificial sweeteners are known to actually increase your appetite. This may lead to 
a counterproductive situation.  
 
7. Foods That Are Encouraged on the Detox 
 
Vegetables 
 
You should emphasize vegetables that have a low glycemic index. Particularly good are 
dark leafy greens and cruciferous types. You can prepare them roasted or raw. 
 
Protein 
 
You should emphasize plant-based proteins on your detox. Lentils are a wise choice, 
and seeds and nuts are a great snack.  
 
Healthy Fats 
 
Healthy fats include olives, avocados, and seeds and nuts. Fat is important to your diet, 
and it aids in slowing down the absorption of sugar into the bloodstream.  
 
Whole Grains 
 
You need to emphasize whole grains on your diet plan. Focus on varieties like quinoa, 
buckwheat, and millet.  
 
After the Detox 
 
You need to understand that a detox is what kicks off a future of healthy behavior. You 
shouldn't end your detox with a celebration of a big sugar soda. You should look for 
alternatives to sugary sweetener. You should emphasize fruits and perhaps something 
like a little molasses to add sweetness to your diet.  
 
Handling Withdrawal 
 
While the effects of a detox are great for your health, if you are strongly dependent on 
sugar, you might even experience some headaches or other symptoms during a detox. 
 
If you cut your supply of sugar, your energy levels may be affected. Experts recommend 
that you should nourish yourself with high-quality foods that can help fight that 
moodiness. One tip is to keep yourself satisfied. You should particularly emphasize 
foods that are rich in healthy fats.  
 
You should also be drinking a lot of water. This can aid in staving off fatigue and 
headaches. You should consume a lot of vegetables and organic protein. This will help 
you feel satiated and keep your appetite under control.  
 
An important thing to remember is that a lot of the withdrawal that you may feel can be 
psychological. To counteract this feeling, you should treat yourself to foods that you 
appreciate and that satiate you.  
 
A sugar detox is a great way to reset your body to a healthier state that will ward off 
illness and keep you trim. While there are arguments among researchers about just how 
toxic added sugar can be, everyone agrees that added sugar is just empty calories. It is 
definitely an improvement to your diet to dump the sugar and emphasize nutritious 
foods.  
 
More information about sugar detox diets is available on the internet, and there are 
books written by experts that go into more details of the whole process.
