Excessive consumption of sugar has serious harm to our health. In particular, excessive consumption of refined sugar causes many diseases. Therefore, it would be beneficial to stop consuming excess sugar before getting sick. If you are a sugar addict like many people, you are reading the right post. In this post you will discover how to quit sugar.
First of all, we would like to say that according to the World Health Organization, a person’s daily sugar needs are about 6 teaspoons. However, people consume an average of 22 teaspoons of sugar per day. In fact, you can get your sugar needs from the fruits or grains you consume daily.
Apart from these, your body does not need the sugary foods you consume. There are the most dangerous forms of sugar, especially in packaged foods. Therefore, you should stay away from ready-made and high-sugar foods.
Why Is Giving up Sugar So Hard?
So, why do you think it is so hard to quit this harmful substance? Getting sugar out of your life is hard. Because it takes time for people to give up their habits. In the hustle and bustle of daily life, we consume sugary foods without realizing it. After a while, it becomes a habit to eat these foods and drink beverages.
According to some studies, when we consume sugar, our bodies release dopamine. This hormone also gives us a feeling of happiness and triggers the reward system in our brain. After a certain stage, people start to consume more sugary foods to experience this feeling.
That’s why it’s so hard to quit sugar. In fact, it is not much different from cigarettes or alcohol. To get rid of this addiction, you need to stay away from sugar for a while.
Is It Ok to Avoid Sugar Completely?
No authority would say that giving up sugar completely is beneficial. Organizations such as the World Health Organization and the US Food and Drug Administration (FDA) say that on average 10 percent of daily energy comes from foods with added sugar.
Added sugar is the addition of sugar to foods other than their own sugar. Therefore, it is more beneficial to consume sugar in a controlled way instead of completely eliminating sugar from our lives.
The important thing is that you do not over consume in every food you consume throughout your life. Especially dieters can make their diets more enjoyable by using certain amounts of sugar. It is also harmful to give up sugar instantly, like giving up sugar completely. It is not healthy to reduce your sugar consumption to zero all of a sudden. We recommend that you reduce your sugar consumption to healthy levels step by step.
Here Are 8 Great Tips for You to Quit Sugar
By following the advice we will give you, you can reduce the sugar intake.
Change Your Mindset
Quitting sugar doesn’t mean giving up tasty food. Because almost every food has a sugar-free alternative. In fact, it all depends on your habits. All other foods may be unpalatable to you if you consistently consume high-sugar foods. But over time, you can get used to using less sugar by reducing your sugar consumption. Although the first stage is a bit difficult, you can convince yourself that you do not give up on delicious foods by changing your mindset.
Change Your Eating Habits
Creating a healthy diet is very beneficial for you. Consuming high-calorie and sugar-containing foods continuously can cause serious harm to your body in the long run. Therefore, it is very beneficial to change your eating habits. For this, you may need to start the change from your kitchen. You should not choose high sugar products in your shopping. You can stay away from sugar by choosing healthier and natural products.
Eat More Vegetables and Fruits
Vegetables and fruits are foods rich in vitamins and minerals. You can stay full for longer by consuming more vegetables and fruits. This way you will want to eat less. In addition, a vegetable-based diet will significantly reduce your need for sugar. Therefore, it will be beneficial for you to prefer a vegetable-heavy diet instead of a carbohydrate-heavy diet.
Water has a very important effect on our lives. Consuming insufficient water invites many diseases in the long run. That’s why you should always keep your body hydrated. It has been observed that people who drink enough water lose weight more easily. It is also known that the skin of people who consume adequate levels of water ages more slowly. You need to drink a lot of water to remove the harmful effects of sugar from your body. The body, which is constantly cleaned and renewed with water, will need less sugar.
Pay Attention to Food Ingredients
We recommend that you read the ingredients section carefully when purchasing a product from the market. Because sometimes you can see that products that are very close to each other contain very different amounts of sugar. For example, you will buy a biscuit. Although it looks exactly the same, the amount of sugar can vary in two different products. You can pay more attention to this issue and choose products that contain less sugar. By consuming less sugar this way, you can stop it from becoming a habit. That way, you’ll quit sugar more easily in the long run.
Fix Your Sleep Schedule
Irregular sleep has many negative effects on our body. One of these effects is hunger crises. Food cravings are triggered more easily in people who do not sleep enough. Because in people who sleep poorly, the hormonal balance is disturbed. As a result, sugar cravings are experienced. To prevent this, it is important to regulate your sleep. You can read our how to fix sleep schedule post to find out more information.
Another beneficial activity for our body is regular exercise. According to studies, it has been observed that people who exercise regularly experience less sugar craving. It is very important that you acquire the habit of exercise that will bring about many positive changes in your body. Also, doing sports will keep you fitter.
Eat Protein-Containing Foods
Consuming high-protein foods causes the secretion of some chemicals that suppress sugar cravings. In addition, protein-rich foods take longer to digest. As a result, the feeling of hunger is felt later. People who are fuller longer experience sugar craving less. You can speed up your quit sugar process by choosing high-protein foods.
What Can You Eat When You Quit Sugar?
If you are looking for the answer to the question of how to quit sugar, you should stay away from certain foods. Artificial sweeteners are one of the foods you should stay away from. Because foods with artificial sweeteners contain the most dangerous type of sugar. Avoiding such processed foods and sweetened beverages is very important for your health.
You can continue to consume fruits and vegetables. In sugar craving moments, you can make lighter desserts that you can sweeten with fruit. In addition, as we mentioned above, consumption of vegetables keeps you full for longer. Thus, you will postpone your desire to consume sugar. In addition, another issue you should pay attention to is that you need to consume the fruits as a whole. If you consume it in the form of fruit juice, the benefit will decrease because you cannot consume it with fiber.
We also recommend that you stay away from honey or syrups. Some sweetening syrups may be considered healthier, but any type of sugar should not be consumed in excess. They are no different than sugar. So don’t be fooled by the term “naturally identical flavoring” you see in healthy product ingredients.
In addition, ready-made sauces should not be consumed as they contain more sugar than desired. Instead, you can prepare your own sauce. There are sauce recipes on the internet that you can make with many natural products.
You may see very low calories or zero sugar in some diet products. But if you examine them closely, almost all of them contain sugar groups that are harmful to your body. Even many chocolates are healthier than such diet products. Dark chocolate with high cocoa content is especially beneficial for health. Consumption at reasonable levels will benefit you, not harm.
What Happens to Your Body When You Quit Sugar?
Many changes occur in your body when you quit sugar. Let’s say you have decided to remove sugar from your life right now. You should know very well that after just a few hours, you may crave something sweet. Because, as we mentioned above, sugar is a habit and it is difficult to quit instantly.
If you get past the first hours and move on to the second day, you may even experience headaches and sugar craving. But your patience will be beneficial for you.
If you are successful for 1 week, your body starts to get rid of the negative effects of sugar quickly. The body’s fat storage habits return to normal levels and your edema begins to be eliminated.
If you continue this habit and stop consuming sugar, you will benefit much more in the long run. You will notice that you are getting rid of the fat in your body. In fact, after a certain period of time, you will see that you do not crave sugar at all.
Additionally, as time passes, your skin quality improves, your risk of heart attack decreases and you look younger. In short, your quality of life will increase significantly.
How Long Does It Take To Detox From Sugar?
It takes about 10 days to cleanse your body of sugar. If you do not consume sugar for 10 or 12 days, you will find that it benefits your body noticeably. After this 10-day detox period, you will feel much more comfortable.
During this period, if you do not consume any packaged foods, stay away from high-sugar foods and consume natural foods, you will completely purify your body from sugar. In fact, a sugar detox doesn’t take as long as you think. In some sources you can read that it will take much longer. But 10 days is enough for this process.
After this detox process, there is a distance between you and the residual sugar. Then it will be much easier to adjust your diet accordingly.
Will Cutting Sugar Reduce Belly Fat?
Quitting sugar consumption provides many benefits to our body in the long run. The most pleasing of these benefits is the acceleration of fat burning. When people start to gain weight, fat starts to accumulate in the abdomen and waist area first. Because it is the balance point of our body. The fat collected in those areas impairs the movement of the body less than the fat collected in other limbs.
This is why our body first stores fat in the abdomen. When you start to lose weight, you will see that the last abdominal area burns. We can explain this with the opposite logic. So, the belly area gets fat first, but this goes away last.
But if you want to speed up this process and make your abdomen and waist area slimmer, along with other parts of your body, it would be a very good decision to quit sugar. Quitting sugar is very important, especially to get rid of belly fat.
Also, some abdominal exercises can make this process much faster. That’s why we recommend our readers who want to get rid of belly fat to give up sugar and do diet and exercise at the same time.
In this article, we tried to tell you about the harms of sugar. We also talked about the benefits of quitting sugar for your body. For any further questions or comments, please feel free to contact us in the comments section.