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Ideally, sugar should make up less than 10% of our daily caloric intake, but experts recommend further reduction as a foolproof roadmap to better health and also to weight loss. But refined white sugar isn’t the only source of sugar flooding your body, experts estimate that the average person consumes up to about 22 tablespoons per day, most of which comes from the processed and packaged foods you buy in the grocery store and supermarket aisles (candy, chocolate, and cookies). cakes, pastries, frozen desserts, ice cream, flavored yogurts, breakfast cereals, granola, sauces, salad dressings, pastries, cookies, sweetened coffee and tea drinks, packaged fruit juices, etc.) are just a few. Therefore, eliminating sugar will be a huge challenge because food companies add it in almost every other product to appeal to consumers’ tastes and create a cycle of cravings. Reducing your sugar intake is just the beginning, as it poses another challenge to overcome: sugar withdrawal symptoms! Quitting sugar causes temporary withdrawal symptoms such as headaches, increased irritability, brain fog, etc. But the good news is that these symptoms are temporary, and once you overcome them, it’s a smooth journey from there toward your weight loss goal. In this article, we list top 5 tips for crushing sugar withdrawal symptoms, read:
6 common symptoms of sugar withdrawal:
When limiting or limiting sugar intake, some individuals may experience sugar withdrawal symptoms ranging from dizziness to brain fog. Although the severity and duration of symptoms may vary from person to person, here are some common symptoms experienced by people with low sugar intake:
1. Cravings: One of the most common symptoms of sugar withdrawal is cravings for sugary foods or drinks. It can be hard to fight these cravings, and the temptation will be hard to resist.
2. Fatigue and Low Energy: Sugary sweets provide a quick boost of energy, so when you cut back on your intake, you may initially feel tired, lethargic, and low in energy levels. This is because your body is adapting and trying to gain energy from other sources.
3. Headache: Some people may experience headaches as a result of sugar withdrawal. These types of headaches can range from mild to severe and may be accompanied by other symptoms such as light sensitivity and even dizziness.
4. Mood swings and irritability: Sugar affects neurotransmitters in the brain, including dopamine and serotonin, which can affect mood. When limiting sugar intake, some people may experience mood swings, irritability, anxiety, or even depression temporarily.
5. Sleep disorders: Sugar can disrupt sleep patterns and contribute to restless nights. During sugar withdrawal, you may experience sleep pattern changes, such as difficulty falling asleep or staying asleep through the night.
6. Muscle and joint pain: Some individuals may experience muscle aches, joint pain, and flu-like symptoms during sugar withdrawal.
It is important to note that these symptoms are usually temporary and should subside as your body adjusts to the reduced sugar intake. Stay hydrated, eat a well-balanced diet, exercise regularly, and make sure you get your essential nutrients from real food. If you have any concerns or experience severe symptoms, it is recommended to consult a physician immediately.
Top 5 tips for crushing sugar withdrawal symptoms:
1. Start your day with protein and healthy fats: Bread and jam, a bowl of sugary cereal, is just the wrong way to start your day. High-sugar breakfasts, for example, sugary cereals (with refined carbohydrates and added sugar content) cause a rapid rise in blood sugar levels, which leads to a subsequent crash within a short period of time, leading to cravings. sugar later in the day. Make sure that your breakfast on your table contains a source of protein along with healthy fats as it ensures a steady release of energy, keeps you full for longer, and helps reduce cravings for sugary foods. You can find the right combination of protein and healthy fat breakfast combos at Diet plans for weight loss on the Rati Beauty website. Subscribe to the Rati Beauty App to access these packages.
2. Add high-fiber foods at every meal: Fiber provides a continuous, steady dose of energy, so you’ll never experience those sharp hunger pangs that can lead to sugar cravings. The combination of protein, healthy fats, and fiber in the diet can help you beat sugar cravings like a boss. Fruits such as apples, whole grains, lentils, and millet are all good sources of fiber. Also read: “12 helpful tips for adding more fiber to your diet to lose weight.”
3. Get your sugar fix from fruit: Fruits are nutritionally dense which means they are rich in vitamins, minerals, fiber and antioxidants needed for optimal health. The fruit contains a natural sugar called “fructose,” which is metabolized by the liver, converted into glucose, and only then raises blood sugar. All fruits contain some level of fiber, which keeps blood sugar in check, and doesn’t cause insulin spikes. However, when trying to lose weight, be sure to pick low-glycemic fruits. Fruits that fall between 1 to 55 are considered low-glycemic fruits and do not cause a significant spike in blood sugar levels – cherries (GI 20), grapefruit (GI 25), pears (GI 38), oranges (GI 40), strawberries (GI 41), apples (GI 38), blueberries (GI 53), mangoes (GI 51), avocados (GI 15), guavas (GI 12) are some great things to try for your sugar cravings.
4. Correct Nutrient Deficiencies Several nutrient deficiencies can contribute to sugar cravings. For example, a chromium deficiency can lead to unstable blood sugar levels, which can lead to sugar cravings because the body is looking for a quick source of energy. Similarly, magnesium plays a role in glucose metabolism and neurotransmitter regulation. Low levels of magnesium can disrupt insulin signaling and contribute to sugar cravings. Zinc deficiency has also been associated with increased cravings for sweet foods. Also, low levels of B1 (thiamine), B3 (niacin), B6 (pyridoxine), and B12, which are involved in energy production and neurotransmitter synthesis, can affect energy levels and mood, leading to sugar cravings as an energy boost. Temporarily improve mood. Follow a healthy diet to get all the essential nutrients to help manage your sugar better and also to boost your metabolism in the process.
5. Reducing stress: Stress increases food cravings, especially sugary foods. This happens because when we feel stressed, the body releases the stress hormone, cortisol. Cortisol triggers cravings for foods that are high in sugar, fat and salt because these foods activate the reward centers in the brain, providing pleasure and temporary relief. Stress can also lead to emotional eating, as individuals use food as a coping mechanism for their emotions. Consuming sugar can temporarily improve mood and provide a quick energy boost. When stressed, people may look to sugary foods as a way to calm themselves and improve their emotional state. As mentioned above, stress can make sugary foods more appealing. The brain associates sugar with pleasure and reward, which leads to an increased craving for these foods when under stress, so look for effective ways to reduce stress – listening to music, exercising, and taking your mind off a hobby are some of the ways most people find helpful. Also read: “5 things to do every day to lose weight.”
12 helpful tips for adding more fiber to your weight loss diet
5 things to do every day to lose weight
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