I’ve just been speaking with someone who has admitted they aren’t confident about their looks and therefore feels reluctant to interact in the real world. After about an hour, they admitted that they were large, over indulged in chocolates and biscuits and this was one of the main reasons they felt embarrassed about themself.
When we eat sugar, we get that almost instant dopamine hit (sugar high) which makes us feel good, but the effects on our body are not positive. Our pancreas senses the increase in sugar and releases insulin to lower the level of sugar in the blood. Repeatedly, this can ultimately lead to conditions such as diabetes and fatty liver.
Doing a sugar detox by eliminating sugar, chocolate, biscuits, cakes etc has huge benefits to our body and whilst we may experience cravings for the first few days, our body can get used to this within 3-10 days.
During this phase, you may experience side effects such as headaches, nausea and possibly feeling as if you’re coming down with flu. Here are some suggestions that could help you:
- Eat Regular Meals: Ensure you’re eating balanced meals with protein, healthy fats, and fiber to help stabilize blood sugar levels throughout the day. This can prevent extreme fluctuations that may trigger cravings.
- Stay Hydrated: Sometimes, thirst can be mistaken for hunger or cravings. Drink plenty of water throughout the day to stay hydrated, which can help reduce cravings.
- Choose Complex Carbs: Opt for complex carbohydrates like whole grains, fruits, and vegetables, which release energy more slowly and can help keep you feeling full for longer periods, reducing the likelihood of sugar cravings.
- Include Protein and Healthy Fats: Incorporate protein-rich foods like lean meats, eggs, nuts, and legumes, as well as healthy fats like avocados, olive oil, and fatty fish, into your meals and snacks. These nutrients can help you feel satiated and reduce cravings.
- Mindful Eating: Pay attention to your body’s hunger and fullness cues. Eat slowly, savoring each bite, and try to avoid distractions like watching TV or scrolling through your phone while eating.
- Get Enough Sleep: Aim for seven to nine hours of quality sleep each night. Poor sleep can disrupt hunger hormones and increase cravings for sugary foods.
- Manage Stress: Chronic stress can trigger cravings for sugary foods as a coping mechanism. Practice stress-reduction techniques such as deep breathing, meditation, yoga, or spending time in nature to help alleviate stress and reduce cravings.
As with all health issues, speak to your GP if you have any concerns; some practices also have a nutritionist who can help you.
