How to detox from sweets

This is an automatically translated article.

1. Why should we detox from sweets?

Consuming too much sugar increases the risk of some diseases such as diabetes, obesity, cardiovascular disease. In addition, they also reduce energy, increase the risk of depression and contribute to dental disease. Detoxing from sweets helps to cut down on sugar intake, reduce the risk of disease and improve health.
However, detoxing from sweets is not easy. Several studies have shown that sweets affect the brain in the same way that addictive substances are morphine, cocaine or nicotine. On average, Americans consume up to 22-30 teaspoons of sugar per day, while the recommended level is 6 teaspoons.
Sugar, like other sweet foods, stimulates the brain's reward system. Eating sweet foods regularly makes the brain "accustomed" to tolerating sugar, and then, you need to eat more to have the same effect of "satisfying" the brain.
In addition, sugar has also been shown to cause the release of endogenous opioids in the brain, which has the same effect as a person injected with “heroin”. All these effects create a vicious cycle, making people addicted to sweets and need more and more sugar to feel better.

2. Possible symptoms when weaning off sweets

Addiction to sweets can cause many unpleasant symptoms both physically and mentally. Each person's response to this sugar addiction is different, the more sweets you consume, the more severe the symptoms.
Sweets withdrawal symptoms can last from a few days to 2 weeks, and are especially severe at certain times of the day, usually between meals. When stressed, symptoms are also worse.
2.1 Mental symptoms Withdrawal from sweets can cause emotional and mental symptoms such as:
Boredom: This is a fairly common symptom, you often feel a decrease in interest in things that used to be attractive friend. Often anxious: Feelings of anxiety are often accompanied by irritability, restlessness, and nervousness. You seem to feel less patient than usual. Change in sleep habits: Some people who are addicted to sweets often find it difficult to fall asleep or stay asleep through the night. Cognitive: You often find it harder to focus on work or study, or forget things. Food cravings: Along with cravings for sweets, you also find yourself craving other foods like noodles, chips, bread, etc.

2.2 Somatic symptoms Headache is the most common symptom when you quit craving sweets, along with a feeling of being thin, or uncomfortable such as:
Dizziness Nausea Fatigue Fatigue Itching Sugar addiction can cause you feel uncomfortable but rest assured, it will disappear quickly and help your health better. According to the Cleveland Clinic, withdrawal symptoms from sweets should go away in about 10 days.

3. Some tips for detoxing from sweets

Uncomfortable symptoms can be frustrating, some tips below will help you overcome it and limit some of the symptoms.
Stop all forms of sweets A gradual withdrawal from sweets will help relieve your unpleasant symptoms, but it will also mean the symptoms will last longer. Stop eating immediately all forms of sweets, sugary foods will help the body get used to it faster, the symptoms will also stop sooner. Do it by stopping all foods that contain sugar including: drinks and sweets, processed foods, white flour.
Eat more protein Eating increased protein at each meal helps maintain body energy during the process of detoxing from sweets and avoiding hunger. Hunger cravings won't tempt you to eat a candy bar or eat other sweets. Protein from poultry, fish, lean meat, vegetables and protein-rich seeds should be included in both meals and snacks.

Eat a lot of fiber Fiber-rich foods also help you avoid hunger and better control blood sugar. The fiber contained in vegetables and nuts helps you to reduce symptoms of sugar addiction such as headaches, nausea, and still keep your appetite.
Drink lots of water Drinking lots of water also helps your body feel more comfortable during this period. Especially when you increase your fiber intake, drinking more water helps eliminate the risk of constipation.
Also, the feeling of thirst is often confused with hunger. Drinking a glass of water helps you fight cravings and the urge to overeat to satisfy cravings.
Avoid Artificial Sweeteners Artificial sweeteners still taste sweet but contain no or few calories. However, using artificial sweeteners increases cravings for sweets, users can become dependent. Try to stay away from sweet foods, even artificial sweeteners, to detox once and for all.
Manage stress Research shows that stress increases cravings for sweets, because sugar helps calm stress hormones. So managing stress makes it easier for you to get rid of your sugar addiction. Go for a walk, talk to a friend or read your favorite book and simple ways to manage this mental state.

Exercise Exercise helps reduce cravings for sweets, combats the body's symptoms of fatigue, cravings, stress and lethargy.
Get enough sleep Inadequate sleep can make the withdrawal symptoms of sweets worse such as: cravings, fatigue, depression,... A good night's sleep will help you reduce stress, higher energy, improved memory and concentration. For better sleep, you should limit napping and make it a habit to sleep at a certain time every night.
Eat bitter foods Bitter foods are also known to help slow down the absorption of sugar, regulate blood sugar levels, and reduce side effects when detoxing sweets. Some foods have a good bitter taste such as: Coffee, broccoli, broccoli rabe, etc. Remember, the symptoms of sugar addiction are only temporary, be patient and determined to help you. pass this stage. Your symptoms should go away quickly and you'll feel better than ever.
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