What are the signs of sugar withdrawal?
Sugar consumption leads to the release of happy hormones like dopamine or pain-relieving opioids in our body. From an evolutionary perspective, this reaction makes perfect sense. When our earliest ancestors ate certain sugary, i.e. high-energy, foods, they were rewarded with hormones from their brain’s reward centers. And those who had more available energy could hunt longer, flee faster, and had a better chance of survival. However, industrial progress has allowed us humans today to consume much more sugar than is good for us. We should not eat more than 50 grams of sugar a day. Adults consume on average 35 percent more, young people even 75 percent more.
So much sugar leads to excessive activation of the reward centers of our brain. Addiction-like effects develop over time, as can be seen with drug use. Although sugar is not classified as a drug, “sugar addiction” actually meets five of the eleven criteria for substance abuse: abuse/excessive use over a long period of time, cravings, dangerous use despite effects Known side effects, tolerance and withdrawal symptoms.
Anyone doing a sugar detox and eating a completely sugar-free diet for the first time will notice some of these typical withdrawal symptoms:
- Muscle pains
- sleep disorders
The benefits of a sugar-free diet
The initial difficulties of detoxing from sugar are well worth it. Because if you reduce your sugar intake or even stop it altogether, you can enjoy many health benefits. Sugar promotes inflammatory processes in the body. Gastrointestinal and digestive problems are associated with increased sugar consumption. You can finally normalize your digestion with the sugar-free diet. Your complexion can also improve. The classic sugar face with pimples and inflammatory spots will be a thing of the past. Probably the biggest effect is weight loss. Eating a healthy, sugar-free diet with fresh foods can help you lose excess weight and maintain your desired weight long-term.
What helps with sugar withdrawal: 5 tips
We’ve compiled some tips for you that can help ease the worst symptoms of sugar withdrawal without compromising the sugar-free diet.
1. Drink lots of water
When the craving for sweets strikes during sugar withdrawal, even the strongest willed can quickly become weak. But instead of resorting to hidden stashes of candy and indulging in sugar cravings, simply drink a large glass or two of water. This fills the stomach and not only quenches thirst but also sugar cravings. By the way, there is nothing wrong with flavoring the water with mint, lemon or a touch of orange.
yummy too: This is why you should drink more coconut water > >
2. Exercise and sport
Nothing beats sugar cravings like distraction. Stay active, go for a walk and keep moving to ease sugar withdrawal. Since the sugar detox takes place in the mind, distraction and exercise are true miracle cures for symptoms. If you have good experiences with meditation, you can also meditate to eliminate the craving.
3. Snack and eat a balanced diet
A sugar-free diet should not really be a program of asceticism. When your body craves sugar, has a headache, or is just down and tired, grab a healthy snack like nuts or vegetables. A few cherry tomatoes or a handful of walnuts contain many important nutrients that you can quickly replenish. Also, make sure you eat a balanced diet throughout the day. A healthy breakfast is a good base to start the day. Eat fresh vegetables and plenty of fiber at lunch and dinner to keep blood sugar levels as stable as possible and prevent cravings.
This helps: The best snacks on a sugar-free diet > >
4. Eat fruit
Fruit is definitely allowed on a sugar-free diet, because the main thing is to avoid added sugar, which is often secretly hidden in industrially produced foods. If the sugar detox gives you a headache or makes you feel weak and tired, grab a handful of blueberries, eat fresh strawberries in season, or eat a ripe banana.
5. Get enough sleep
Sugar provides our bodies with short-term energy and keeps us awake and efficient. However, if you get the recommended seven to eight hours of sleep a day, your body doesn’t rely on additional stimulants and energy boosters like sugar. Anyone who has had a good night’s sleep has fewer cravings for sugary foods and can even overcome acute sugar cravings more easily during the detox.
In the video: This is what happens with the sugar detox and these tricks help against withdrawal