What You Should Know Before You Go for a Sugar Detox Diet Plan

In the modern day, it is difficult to avoid sugar because of the high consumption of processed foods. Normally, the recommended daily allowance for sugar is about 25g for women and 36 gm for men. But given the amount of hidden forms of sugar in the foods that we consume, it is a good idea to try a sugar detox diet plan occasionally. Whether you are trying to lose weight or manage your blood glucose levels, this diet plan is great to help you accelerate your results. 

The Reason We Crave Sugar 

Before we get into the details of a sugar diet plan, it is necessary to know why we crave sugar. The addiction to sugar is a biological one because it provides neurochemical rewards that are extremely primitive. When we consume sugar, these reward centers light up. They played an important role in signaling the body to consume more sugar, especially when there was a scarcity of food. 

However, overtime we became programmed to eat sugar whenever it was available. This began to lead to cravings during periods of slight hunger or stress, causing irreparable damage to health. This is why options like a sugar detox plan became popular as a way to learn to control urges when there is no real need for them. 

What is a Sugar Detox Diet Plan and What are Its Benefits? 

The idea behind a sugar detox diet plan is to abstain from sugar, particularly refined and added sugars. It is recommended that the plan be followed for up to a month to reduce cravings and enjoy the benefits of reduced sugar consumption. 

This does not mean, however, that you need to cut down sugar entirely. Keep your focus on refined and added sugars. This includes processed foods, condiments, desserts and sodas that are very high in sugar. While many people think that sugar detox is a shortcut to weight loss, the real goal of a sugar detox plan is to improve your relationship with food for long term health benefits. Post detox, you may even re-introduce small amounts of sugar slowly in your diet as it is quite important for survival. 

There are many benefits of this detox plan including: 

• Weight loss 
• Lower sugar cravings 
• Reduction in bad breath, tooth discoloration and cavities 
• Lower risk of developing diseases like diabetes
• Preventing progression of conditions like diabetes 

Sugar Detox Diet Plan Food List 

The easiest way to manage your sugar detox diet plan is to know what foods are allowed and what foods are restricted. The basics lie in understanding the various forms of sugar that have become a common occurrence in our diet. Sugar is found in our foods in four main forms: 

• Fructose: This is a type of sugar that is found in vegetables and fruits. However, when consumed in very large quantities, fructose can damage the liver as it is the only organ that can break it down. 
• Sucrose: The white refined sugar that we eat is an example of sucrose. This is a mixture of fructose and glucose. So it has dual issues- glucose spikes blood sugar while fructose stresses your liver. 
• High fructose corn syrup: This is also made of fructose and glucose and is considered to be worse than sucrose, although the claim is still being researched. 
• Glucose: थे बॉडी डिपेंडस ों glucose फॉर एनर्जी. तहत beइनg said, यू डॉन’टी हैवे तो कसमे आईटी in एक्सेस अस थे बॉडी बरअक्स food down तो produce glucose. 

Keeping this in mind, the list of foods that are allowed for a sugar diet plan are as follows: 

• Whole grains: Millet, brown rice, quinoa, oats, wild rice, barley, buckwheat and sorghum. 
• Seafood and meat: Chichek, lamb, turkey, beef, salmon, mackerel, shrimp, sea bass etc. 
• All vegetables 
• Low GI fruits: Berries, grapefruit, coconut, apple, lime, apricot, plum, oranges, peach, watermelon, pineapple, pear. 
• All seeds, legumes and beans 
• All spices 
• Dairy products: Butter, ghee and yogurt.

You should limit your consumption of: 

• Cheese
• High GI fruits like grapes, bananas, prunes, cherries and mangoes 
• Artificial sweeteners

The foods to avoid ae: 

• All forms of refined sugars 
• All forms of refined flours 
• Condiments like marinades, salad dressings, sauces and balsamic vinegars 
• Alcohol 
• Sodas 
• Packaged juices 
• Sweetened beverages

Meal Break Up for Sugar Detox Diet Plan

Now that you know what foods are allowed, you can plan your detox diet easily. Some examples of foods for different meals are: 

Breakfast

For breakfast, focus on foods that are rich in healthy fats and protein. This is known to keep your cravings for sugar low. Some examples of a good breakfast are: 

• Eggs, scrambled or made into an omelet with coconut oil 
• Nuts and seeds with plain yogurt 
• Boiled eggs with a cup of low GI fruits 

Lunch

Foods that are rich in healthy fats, fiber and protein are best for lunch. This keeps you feeling fuller and more satiated. This combination of foods in a detox diet plan for weight loss prevents craving for food in between your meals. The best options for lunch are: 

• Steak or fish filet with vegetables 
• Whole wheat chapatis with chicken curry or mixed vegetables 
• Salad with lentils, beans and quinoa with a drizzle of olive oil. 

Dinner

Dinner must be light, still nutritious and satiating. It is best to limit the use of breads or refined starches during dinner. Some of the best dinner options for a sugar detox plan are: 

• Roasted vegetables with fish 
• Brown rice and chicken curry 
• Salad or soup with chunks of vegetable or meat. Avoid cream based soups while following the sugar detox diet plan. 

Snacks

You may have snacks during the sugar detox diet. If you do not feel the need for it, you may avoid snacks entirely. The secret is to just listen to your body. Some of the recommended snacks during the sugar detox diet plan are: 

• Green smoothies 
• Yogurt and berries 
• Nuts and seeds 
• Hummus with vegetables 

Don’t be afraid to get creative with your meal plans. The more variety you add to your diet, the easier it will be to follow. Start by making a solid plan that you can follow for at least one week. Once it becomes a habit, you will see that planning a meal for your sugar detox diet plan becomes easier. 

Tips to Successfully Follow a Sugar Detox Diet Plan 

Here are some tips for a sugar detox diet plan for weight loss that make the plan more sustainable: 

• Drink more water: Replace sodas and processed juices with water. You can also think of including unsweetened herbal teas and sparkling water as a substitute. It is also a well-known fact that dehydration is often mistaken for hunger, increasing your sugar cravings. Therefore, staying hydrated helps you through your detox plan. 
• Say No to Processed Foods: The alternative to this is to check the label thoroughly and only choose foods that read ‘no added sugars’. However, it is much easier and tastier to eat completely unprocessed foods like fresh vegetables, meat, seeds, nuts and eggs. 
• Eat a breakfast that is rich in protein and nutrients: When your breakfast is rich in protein, cravings reduce significantly. Protein also keeps you satiated for longer and is known to reduce your sugar dependence significantly. The first meal sets the tone for the day and is most important. 
• Increase the consumption of healthy fats: Studies have shown that healthy fats can reduce cravings for sugar by a large extent. So they make it much easier to follow a sugar detox diet plan. It is a good idea to consume 1-2 tablespoons of healthy fats with all your meals. This includes ghee, coconut oil, butter and avocado. 
• Try a glutamine supplement: Some experts recommend adding a glutamine supplement to your detox diet. This is very useful in preventing those 4pm cravings for sugar. Glutamine helps regular blood sugar levels and may also help prevent hypoglycemia. 
• Increase the consumption of complex carbs: Complex carbs that are found in food like sweet potato are nutrient dense. They also stabilize blood sugar, making it easier for you to follow the sugar detox diet plan. These complex carbs do not spike blood sugar instantly. Instead, they are digested slower, keeping you feeling satiated for longer. 
• Try stress management techniques: If your sugar craving is at its highest when you are stressed, think of alternative options like meditation or listening to music to manage music. You can also seek the assistance of an expert when you are carrying out this diet plan. 
• Sleep well: Lack of sleep puts your body in a state of stress. It tends to increase the level of the stress hormone, cortisol, putting your body in survival mode. The natural response is craving for fatty and sugary foods. 

Conclusion

When following a sugar detox diet plan, you may experience withdrawals in the form of headaches or dizziness. The tips mentioned above help you combat them. Remember that this diet is not the easiest one to follow. So, keep it flexible and start slow. You can even start with a sugar detox for a day or two, while gradually increasing the doses. Make sure you do not demonize any foods as the desire to consume them spirals out of control. 

If you falter or cave in, don’t feel guilty. Try again in shorter bursts of time, even if it means just avoiding sugar at night to begin with. You will be amazed at the progress that you will make. 

Frequently Asked Questions About Sugar Detox Diet Plan