14-Day Sugar Control Detox & Why You Want To Do It!
Sugar cravings are hard to resist, especially if you have a sweet tooth. Whether you like to have a sweet snack to relax after a long, tiring day or you munch on it out of boredom, too much sugar consumption isn’t good for your health. You may not realize it, but this sweet indulgence can add to excessive sugar levels in your body.
Sugar is hiding in just about every type of prepared food out there. Even the “healthy” ones. It is ubiquitous. In our practice, we work with many clients who are struggling with sugar. Intense sugar cravings, major energy lows, and stubborn weight gain are the top three symptoms we see in our patients.
If you often feel bloated and anxious, this could be a side effect of too much sugar in your diet. But how much sugar should you aim for? The American Heart Association recommends that men should have a maximum of 36 grams per day. That’s pretty low, considering that a can of Coke has 39 grams alone.
Eliminating sugar from your diet will result in:
- Weight loss
- Improved energy
- Better sleep
- Glowing skin
- Improved mental clarity
- Improved mood
So, how can you get rid of excess sugar from your body? This guide will break down the essential steps to a 14 day sugar control detox to help you cleanse your body from excessive, toxic sugar levels.
What is Sugar Control Detox?
Many people believe that sugar cravings can be controlled with strong willpower, but science disagrees with this belief. Instead, it is all about your brain’s biology.
Our brain has a “feel good” neurotransmitter, called dopamine, that plays a significant role in keeping us happy. It is also associated with memory, focus, and movement. Unfortunately, sugar can disrupt dopamine levels in your brain, resulting in more desire for sweets. In addition, excessive sugar levels can cause several problems, such as heart disease, cancer, and inflammation.
Therefore, health and hormonal experts like Dr. Mike Carragher recommend a sugar detox or cleanse. It involves curbing down refined sugar and simple carbohydrates from your diet and replacing them with whole, complex carbohydrates.
This helps you to eliminate sugar cravings and reduce its side effects. The sugar control detox plan starts at a minimum of seven days to a maximum of 30 days or longer. The plan doesn’t have strict rules and regulations, it more so focuses on replacing extra sugars with nutritional foods. This means no more sodas, sugary desserts, ketchup and high sugar condiments, and processed foods!
Keep in mind that the effects of this sugar cleanse are not short-term. At the end of the plan, you’ll have a healthier relationship with sugar and have fewer cravings for sweets. Over time, less or no intake of sugar brings multiple benefits to you and your overall well-being.
What Are the Benefits of the Sugar Control Detox Plan?
A majority of people usually benefit from a sugar control detox plan. However, if you have any underlying medical conditions or eating disorders, you may not get as much benefit. Therefore, it’s better to consult a nutritionist first, and then embark on your sugar cleanse journey.
Typically, a sugar detox plan addresses the following:
- Reducing daily sugar intake
- Regulating insulin and other hormone levels
- Losing weight
- Lowering sweet cravings
- Promoting oral health with more minor cavities, bad breath, and teeth discoloration
- Minimizing risks of several health diseases, such as diabetes, cardiac disorders, and other chronic conditions
Another thing that matters is your mentality. Remember, you can’t get the full benefits of a sugar detox plan with an “all or nothing” approach to your favorite foods.
How to Do Sugar Control Detox/Cleanse in 14 Days
You can detox your body from excessive sugar intake in two weeks. However, the key is consistency and passion for your goals, as well as adhering to the protocol provided.
Before starting your 14-day sugar control detox plan, determine what you want to achieve at the end. For example, do you want to lower your sugar cravings or eliminate sugar from your diet? Although you can achieve both, setting objectives beforehand motivates and pushes you toward attaining them and allows you to track success.
Here is a simple breakdown of a 14-day sugar detox plan to help you get started.
Start With the Basics
Set the ground with one rule: you need to eat daily; there is no room for starving yourself out. That’s because the real impact of a sugar control detox lies in what you eat, not how many times you eat. Make a schedule of what meals to eat and at which time.
Don’t include canned or processed meals in your plan at all. Of course they are convenient, but most contain a huge amount of sugar. Take considerable time to prepare and plan your entire schedule and include three meals a day, with one snack.
Three Sets of Criteria
There are three sets of rules that your planned meals must match:
- Zero-added-sugar Carbs. These foods consist of less sugar and more fiber to keep an optimal level in your body. Examples of such foods are beans, vegetables, and nuts.
- A Power Protein. This will keep you full and increase your body’s muscle weight, which in turn accelerates fat-burning. The best sources of these foods are Greek yogurt, eggs, and fish.
- A Healthy Drink. Each meal should also include a healthy drink to ensure that you don’t go towards carbonated or sugary drinks. Instead, opt for water or sugar free tea to adopt healthy drinking habits. And no, a little amount of wine won’t harm you. Practicing moderation is key!
Kickstart your day with a high protein and fiber breakfast to stay full and energized all along. Instead of munching on sugary cereals, go for eggs and fish. To satisfy your sweet tooth, you can go for oatmeal and flavor it with sugar free chocolate and vanilla additions. Oatmeals is a good alternative for sugary, high-carb muffins and pancakes.
Green vegetables are the essence of the 14-day sugar control detox plan. You can include as many vegetables as you want since they are low-calorie and beneficial for your body. The best lunchtime suggestion is making a salad of veggies and including a power protein.
If you’re using a salad dressing, read its label beforehand to ensure that it’s sugar-free. To stay on the safe side, you can use balsamic vinegar or extra virgin olive oil as your salad dressing.
A Healthy Dinner
Finish your day off with a healthy, filling dinner so you don’t have to munch on snacks late at night. If you’re not a fan of veggies, you can treat yourself to your favorite foods for dinner by tweaking the recipes to be healthier. Go for cauliflower crust frozen pizza with broccoli and chicken toppings to end your day with a fun and delicious meal.
Tips to Make the Most Out of Your Sugar Cleanse Plan
Here are some tips that will keep you motivated throughout your sugar control detox:
- Always start small. If you can’t eliminate sugar entirely, curb it down gradually
- Trick your mind into sugar-free snacks, such as popcorn, eggs, tuna, etc.
- It’s proven that using your non-dominant hand when eating results in less food consumption
- Stay hydrated, drink plenty of water
How Does Your Body React to Sugar Withdrawal?
Cutting out sugar at first may result in some side-effects, including:
However, these symptoms only last a few days. You won’t even feel them once you’re accustomed to the change. Fighting through these uncomfortable feelings of withdrawal will prove to be worth it once you get to the end of the cleanse.
The 14-day sugar control detox plans help people gradually curb sugar from their diet while replacing it with protein and low sugar carbs. These foods keep us full and energized for longer, all while reducing our sugar desires.
To get a better idea about your body, you can consult Dr. Mike’s Carragher Method services. He will explain the hormonal changes in your body that come with aging. Before eliminating sugar from your diet, understanding your body health first will lead to more effective results from your sugar control detox plan!