Issue link: https://cp.revolio.com/i/1517684
Page 28 | Abby's Magazine | instagram.com/abbyshealthfood • Cognitive issues. You may find it difficult to concentrate when you quit sugar. This can cause you to forget things and make it hard to focus on tasks, such as work or school. • Cravings. Along with craving sugar, you may find yourself craving other foods, such as carbs like bread, pasta, and potato chips. Physical symptoms When giving up sugar, you might notice that you're feeling physically run down. Some people get headaches. Other possible physical withdrawal symptoms include: • light-headedness or dizziness • nausea • fatigue SUMMARY Giving up sugar can feel unpleasant, both mentally and physically. But rest assured, it will get better if you stick to it. Tips for cutting back on added sugar If you're used to regularly eating sugary foods like cake, ice cream, sweetened breakfast cereal, candy, and cookies and regularly drink sugar-sweetened beverages, it may take time to reduce your reliance on added sugar. For some people, cutting all forms of added sugar from their diet is helpful. However, others may find this method too extreme. Fortunately, even making small changes to your sugar intake can significantly affect your overall health. Follow these helpful tips to slowly reduce your added sugar intake over time. • Swap sweetened drinks for water. Cut out sugary soda, fruit juice, and energy drinks and replace them with plain or sparkling water. If you need a boost of flavor, add some mint or slices of lemon or lime. • Start your day the low sugar way. Instead of reaching for that colorful box of sugary cereal or a frosted doughnut, fuel your body with a protein and fiber-rich omelet made with veggies and a side of avocado and fresh berries. • Read labels. Many foods and condiments are sneaky sources of added sugar. Read the labels of products like salad dressings, barbecue sauce, oatmeal packets, and marinara sauce to scan for added sugar. • Choose unsweetened snacks. Your favorite granola or protein bar may be packed with added sugar. Choose whole, nutrient-dense snacks like nuts and seeds, whole fruit and nut butter, hummus and veggies, or hard-boiled eggs when you need a refuel. • Rethink dessert. Instead of reaching for your favorite pint of ice cream or go-to candy bar after dinner, check in with yourself. Are you truly hungry or is your nightly sugar fix a hard-to-break habit? If you are truly hungry, reach for something high in protein and healthy fat like a handful of macadamia nuts or unsweetened Greek yogurt with berries and unsweetened coconut. • Focus on your whole diet. Optimizing the nutrient-density of your overall diet can help improve health and may help you cut back on added sugar. Focus on whole, unprocessed foods like vegetables, fruits, beans, nuts, seeds, poultry, eggs, and seafood. SUMMARY The tips above can help you slowly cut back on added sugar and improve the quality of your overall diet. HOW TO MANAGE SIDE EFFECTS Here are some tips to help you beat the side effects and avoid — or at least limit — some of the symptoms related to cutting sugar out of your diet. Be realistic Although cutting all sources of added sugar might be helpful for some people, others do best by focusing on reducing or cutting out one source of added sugar at a time. For example, if the main source of added sugar in your diet is soda, try cutting back on or cutting out sugary beverages from your diet first before moving on to other sources of added sugar. There are many added sugar "detoxes" that involve cutting all added sugar from your diet for a specific time period. While these might be beneficial for some people, the focus should be on reducing your added sugar intake for life — not just a set time period. To do that, you must do what works best for you. This may mean slowly cutting out added sugar over time rather than eliminating all sources of added sugar at once. Eat protein-rich foods Add protein to every meal to help you avoid hunger and low energy levels during your sugar detox. Research suggests that eating protein can promote feelings of fullness, which can help you manage food cravings. This will help you avoid the temptation to reach for a candy bar or other sugar fix. Healthful sources of protein include fatty fish, lean meats, eggs, beans, legumes, and nuts. Increase your dietary fiber intake Eating high fiber foods may help you stave off hunger and cravings. They take longer to digest, causing you to feel fuller for longer. High fiber foods also contribute to healthy blood sugar regulation. Keeping your blood sugar levels stable may help prevent cravings. Aim for high fiber vegetables, beans, and legumes. Pairing high protein and high fiber foods is best for healthy blood sugar control. Examples include mixing high fiber veggies like broccoli into your eggs or spooning some pumpkin seeds over your oatmeal. Stay hydrated Staying optimally hydrated is essential for overall health and may help you manage sugar cravings. Replacing drinks high in sugar, such as soda and energy drinks, with water can help reduce your added sugar and overall calorie intake. Plus, reducing your sugary beverage intake may help reduce sugar cravings. Drinking water can likewise help keep your bowel movements regular.