Needless to say, getting rid of sugar is incredibly challenging because of its addictive nature. Excessive sugar consumption is linked to cravings, mood changes and even depression in the absence of sweet treats.Are you concerned about your health? Want to make healthier nutritional choices? If so, a Sugar Free Diet Plan will be ideal for you.
When people are on a diet or trying to eat healthier, it is normal to start research a number of health related topics to start eating a much better diet. One thing that people wonder about is sugar. One of the most common questions is: Does sugar give you energy? Learn if sugar does indeed give you energy and what it might do to your body.
First of all the answer is yes. Sugar does give you plenty of energy. Take a look at any child who eats something full of sugar and you will know this for a fact. But is it the type of energy that you want in your body especially if trying to watch your weight?
Sugar will probably give you more energy faster than almost anything. This is because it will cause your blood sugar to spike. This means that you will feel a rush of energy that will feel great for a little while. But this is the huge problem with sugar. It will only provide the energy shortly.
After this initial burst of energy is the crash. This will cause you to feel more tired with less energy than before you started eating the sugar. This crash is normally avoided when you eat more sugar or perhaps something like caffeine. Many people tend to experience this after meals especially after lunch in the afternoon hours. It really is a vicious cycle of eating then crashing over and over.
For those who are dieting or trying to lose weight, depending on sugar or other things like caffeine to control energy levels is not the correct process. Sugar will add way too many calories to your daily eating that you will either consume too much or be extremely hungry. Really it is something that should be completely avoided if possible.
It is much better to focus on what are called low glycemic foods for energy. These will be things like oatmeal for example. If you do want to use something that is like sugar, try a piece of fruit instead of processed sugar as this will be much healthier. Better eating in general will lead to less ups and downs in terms of overall energy.
So does sugar give you energy? Of course it does. It is just not the right type of energy that you want for your body especially if you are dieting.
5 Steps To A Complete Sugar Detox
You might have a hard time losing weight or tried everything but nothing seems to work. If so you may have a sugar problem. Sugar is addictive and this is a problem many people in today’s society are facing. Lets face it, sugar is in pretty much most processed foods and the standard diet these days seems to be full of sugars in all forms.
Here are 5 simple things you can do to get rid of those unhealthy sugars in your body.
Avoid Foods That Contain High Fructose Corn Syrup
Listen, there is a good chance you will not be able to avoid all foods that contain high fructose corn syrup. Unless of course you start eating a 100% healthy diet with only fruits, vegetables and lean proteins. But you can avoid a lot of the foods that contain this dangerous form of sugar. The biggest one being processed foods. If you stay away from the processed foods you will be good to go. You should also watch your intake of condiments such as ketchup and salad dressings.
Say Bye Bye To Those Sugary Drinks
Sodas, juice and sports drinks are loaded with high fructose corn syrup. A 12 ounce can of soda has over 20 grams of sugar. That’s a lot of sugar in one little can. So try to avoid any drink that has high fructose corn syrup in it. Opt for water instead.
Eat Foods Rich In Glucose
For those of you who thought a sugar detox meant you had to give up some of your favorite foods, think again my friend. Foods rich in glucose include potatoes, whole grain bread, whole wheat pasta, rice and so much more. Glucose stimulates the insulin release in your body. So by eating these foods you are helping to get rid of some of that sugar in your system.
Exercise is good for just about everything. Even helping you regulate the amount of sugar in your system. All it takes is just 30 minutes a day to boost your metabolism. You should also try to get out in the sun more often. Two or three times a week will work wonders on your body. The sun gives you Vitamin D and there are a ton of health benefits associate with Vitamin D. You should also try to get 250 mg of Vitamin C everyday. And for my chocolate lovers out there, eating a small amount of dark chocolate every now and then is the perfect way to help keep your blood pressure low.
Start Reading Labels
Don’t buy anything unless you read the label first. You need to know exactly what you will be putting in your body. If something has high fructose corn syrup in it, avoid it. Seek out a healthier alternative. The key really is to do everything in moderation. If you limit the amount of sugar you are taking in you will be just fine.
Why is sugar so bad though?
When you consume too much sugar your body will turn any excess sugar that you don’t need into fat. Excess sugar in your diet will most likely lead to hormonal changes causing mood swings. Some of the newer studies into the negative effects of sugar on the body have proven that sugar does cause aging to the skin.
Besides of this,
Here are 78 reasons to avoid sugar. Are you concerned about your health? Want to make healthier nutritional choices? If so, the following 21 day sugar detox guide will acquaint you with the best strategies for controlling sugar consumption or eliminating sugar from your diet altogether. You will discover how you can continue enjoying food without compromising your health.
First of all you need to understand that you should be drinking 2 -3 liters of water per day. It will help your body flush out toxins and keep you feeling fresher during the day.
Sometimes when you are starting a sugar detox you will feel very lethargic. In this case it is okay to have a green tea with no sugar. The caffeine in the green tea will help to give you a lift during the day.
Fancy a sweet treat during the day to bring you back to life? Then try lemon water. Lemons are great to have during a detox as the high vitamin C content helps to keep the body’s immune system running well. Once ingested lemons can help to create an alkaline state within the body, which is great to restore your internal balance and reduce any inflammation. You can try hot lemon water for the mornings or a nice ice cold glass of lemon water during a warm day. You can also add ginger for flavor and more health benefits, and Stevia for sweetness.
So moving on to the sugar detox meal plan. It’s good to try and stick to this plan for at least a week and more if you can. It can take up to 3 days for your body to re balance itself and start to feel great so you should try to stick with it and give it your best shot.
One of the challenges of maintaining a sugar free diet plan is that removing sugar from your diet will make you crave the stuff, as it has already conditioned the brain into requiring it in order to feel full.
To combat these cravings, you need to introduce the following food to your diet:
If the meat is coming from poultry, remove the skin. Beef, pork, and lamb meats need to be trimmed.
Be mindful of how they are prepared and cooked, in order to avoid any form of sugar from sneaking in through the ingredients.
These will help give you something sweet to drink without reintroducing sugar to your diet. Just make sure you pick ones that have no added sugar. If you can create your own using fresh fruit, better.
3.Fish and Seafood
Like lean meat, this will help make you feel full without depending on sugar.
Again, make sure you keep watch over the preparation and cooking phase. Avoid breading them.
Carrots are great, healthy snacks to chew on in case you’ve made a habit of chewing on junk food and candies. They’re good for the eyes, too. But don’t mistake that anything with the word “carrot” in it is okay.
A lot of after-market carrot cakes have sugar in them, as is expected of pastries and cakes. Ideally, if you’re going to make something out of carrots, you have to do it yourself at home to ensure that no stray sugar will sneak in.
5.Food made with 100% whole grain flour
Make sure not to mistake “100% whole grain flour” with “wheat flour.” A large number of bread marked as “wheat flour” are mistaken by people as okay for a sugar free diet. This is not the case, as “wheat flour” products have a lot of carbs. What’s worse, many of these products also contain sweeteners.
Don’t be misled by the word “sweet” in its name. Sweet potatoes actually have very little sugar, but are heavy on fiber. They make good full meals for people. Avoid using sweeteners on them or other calorie-rich additions like buttersticks or margarine.
7.Brown rice and oatmeal
Both brown rice and oatmeal are whole grains, making them ideal for people who still need a certain amount of carbs, while avoiding sweets. Like with sweet potatoes, avoid adding any sweetener.
You should also pay close attention to the ingredients if you’re buying mass market products, as many oat meals on the market have sweeteners or flavoring added, to make them more palatable to kids.
8.Dressings with no added sugar
Sauces and condiments tend to become blind spots for people trying to avoid sugar, as people have a habit of thinking that their lean meat or salad is okay, while forgetting that teriyaki or sweet and sour sauce also contain lots of sugar.
Mayonnaise is ideal in this case, as it can work as a sauce and salad dressing without containing any sugar.
If you must really have some sweetener (like in cases where you have to drink coffee but can’t do so without sugar), you can buy aftermarket sweeteners. Just remember that you’re not supposed to go overboard on these things.
They may not be sugar, but they still condition your palate to crave sugars. And what happens if you run out of sweetener? You’re more likely to go back to the sugar container.
10.Butters, cream, or regular cheese
It’s understandable that you’ll have a hard time without these three. They are mostly okay, but practice moderation. They’re not as safe as fresh fruit, and may lead to more sugar cravings if you don’t keep yourself in check.
11.Beverages with Caffeine
Coffee Tea and coffee are mostly okay, provided that you don’t add sugar or use an artificial sweetener. But you should also keep in mind that caffeinated beverages have risks that have nothing to do with sugar, so you should take them in moderation.
You should also remember that soda or soft drinks, while technically considered as beverages with caffeine, are absolutely forbidden as they contain extremely large amounts of sugar, to the point that it is advised to avoid them even if you’re not on a sugar free diet.
12.Sugar free ice cream
There are ice creams that have no sugar, like gelato. But limit consumption to small portions, and only consider eating them if the meal you just ate is a low glycemic meal that doesn’t have any red meat.
Milk chocolates are a definite no-no, but you can usually get away with dark chocolates.
But pay close attention to the ingredients in order to make sure that the dark chocolate is made up of 60% cacao at the bare minimum.
14.Pure fruit jams and jellies
There are jams and jellies that are made with pure fruits and have no sugar or artificial sweetener. They can be bought from specialty shops or even from supermarkets if you look hard enough and read the ingredients.
Sugar Detox Meal Plan for Super Health and Great Energy
So you are ready to kick that sugar addiction and give your body a reboot with this sugar detox meal plan. Well done! Like most people who reach this point you have probably been having some kind of health issue, or feeling low in energy and unmotivated a lot of the time. Sugar can cause an abundance of symptoms like these and additional issues that can lead to chronic health problems.
The Meal Plan
You should drink a glass of water or lemon water when you wake up to get the system going.
While that water runs through your pipes you will be preparing your breakfast. Eggs are a great choice in the morning. I find an omelet to be the tastiest way to enjoy eggs as you can mix up some flavorsome veggies into the mix and have a treat. You can have any omelet of your choice, just make sure ingredients are strictly veggies.
My favorite Omelet:
- 2 Egg whites / 1 Whole Egg
- 50 grams of Spinach
- Half a small onion (preferably red)
- Olive or Coconut Oil
Whisk up your eggs in a bowl and finely chop your spinach and onion then add it to the mix. If you want to add some seasoning for flavor you can add some salt and pepper, or any herbs and spices that you like. Heat up some olive oil or coconut oil (my personal favorite) until the oil is lightly sizzling then throw in your egg mix. Cook for a couple minutes on each side until omelet is cooked all the way through.
As a snack apples are ok to eat. You can eat apples as their sugar content is one of the lowest when it comes to fruit. They also have numerous health benefits and can help to cleanse the body.
Try Slicing an apple and dipping it in some almond butter. This is for sure one of the tastiest treats I’ve ever had.
Lunch should consist of some white meat or fish with some vegetables. Here is an example of one of my favorite lunches:
- 1/2 Grilled Chicken
- Steamed sweet potato and broccoli drizzled with a splash of lemon and olive oil.
- Red cabbage and lettuce salad with olive oil and lemon dressing.
You can have the same as snack one or try chopping up some carrot and cucumber and dipping it in hummus. Don’t over do it on the hummus if you are trying to loose weight though. It can have a very high calorie content. Home made is always the best, but if you buy it from the store, make sure you try to get organic and natural ingredients with low sodium and no sugar added.
This is the last meal of the day and for the best detox effect it is best to eat this at least a couple hours before bed time. This meal will basically consist of the same kind of foods you ate for lunch. You can mix it up and have fish instead or chicken and also try different vegetable and salad combinations.
After your last meal you can drink water and lemon water. Always drink plenty between meals to make sure you get around 3 liters of water a day during the detox.
This meal plan is designed with 5 meals during the day and you should be aiming to eat one meal every 2.5-3 hours spaced out during the course of the day. Eating more frequently like this ensures that your energy levels stay up and your metabolism improves. Going for hours without food can cause an energy slump and that’s when sugar cravings kick in most.
Now that you’ve leaned the initial sugar detox diet, you’ll have to make some important decisions that are to last a lifetime. Preventing a sugar relapse is as important, as doing the detox. A little sweetness back in your life (like honey, for example) is permissible, if you keep the quantities under control. If you start indulging too often, you’ll become addicted to sugar all over again. You will need three to four weeks to form healthy habits and once you accomplish this initial success, stick to the progress that you’ve made.