Starting a Sugar Detox can seem daunting. However, deciding to go without sweets does not mean you have to change your lifestyle completely.
Preparation is a key strategy. It will make sure that your detox goes as smoothly as possible.
Here are 5 easy ways to prepare for a sugar detox.
Observe How You Feel
One of the best ways to prepare yourself for a detox is to wean yourself off sugar gradually.
Some entrepreneurs may experience a mid-afternoon dip in energy, usually between 1 - 3 pm.
Observe when you get a dip in energy. This energy dip can be accompanied by brain fog, difficulty concentrating, craving sugary foods, or caffeine.
Do a check-in to see when you have a dip in energy, what are the symptoms, and if there is a trigger.
You can counter an energy dip and sugar craving by having some healthy snacks, on hand.
Some easy mid-afternoon snack Ideas:
- Greek Yogurt and Berries
- Apple Slices with Almond Butter
- Hummus and Veggies
- Avocado Toast
Wean Yourself Off Sugar
We often confuse thirst with hunger, so make sure you are well-hydrated.
A good daily guideline to stay hydrated is about 8-10 cups (around 2 litres) of water for most adults. Your daily requirement increases if you exercise and when the weather is hot.
Some strategies to meet your daily hydration goals:
Start your day with water. Keep a glass of water on your night table, and consume it as you wake. Drinking water 1st thing in the morning supports your digestive function.
Use a Water Bottle. Carry a reusable water bottle to remind you to hydrate. A reusable bottle is not only good for the planet, it helps you calculate how many refills equate to your daily hydration goals. This makes it easy to track how much you're drinking throughout the day.
Set Reminders. This can be done on your phone or computer. Set the timer for regular intervals, such as on the hour, just before lunch or meetings. Some free apps to track your water intake are:
- Water Alert
- Waterlogged
- My Water
- Gulps
- Hydro Coach
Eat Water-Rich Foods. Include fruits and vegetables with high water content. Foods such as cucumbers, celery, oranges, and watermelons.
Drink Before Meals. Drinking a glass of water before each meal will help you meet your hydration needs, and support your digestion and prevent over-eating.
Flavor Your Water. If you find plain water unappealing, add natural flavour enhancers like slices of lemon, cucumber, mint or a splash of fruit juice.
Before reaching for sugary, low-nutrient foods, hydrate. Then wait 5 minutes, and check in to see if you still crave sugar.
You can also try flavoured water instead of plain water. Adding electrolytes citrus, fruit, sea salt, or mint will make the water more cellularly hydrating.
Prepare Your Meals ahead of Time
If you have time constraints, preparing lunch would be a good choice.
You can either pre-select a healthy restaurant or make a well-balanced meal the night before. By making these small changes ahead of time, you will be giving yourself a better shot at success during your actual detox.
Read Food Labels
Quit Buying Sugar. Having sugary foods at your home or office makes it harder to avoid. Once you decide to do a sugar detox, start reading the labels on the products you buy.
Avoid foods that have added or excess sugars. There are many names for sugars. to name a few:
- Dextrose.
- Fructose.
- Galactose.
- Glucose.
- Lactose.
- Maltose.
- Sucrose.
It's important to look at the ratio of sugars to other nutrients. Be mindful of serving size, and sugar %.
Stock Your fridge
Stock Your fridgeStock your fridge and pantry with fresh fruit, veggies, raw nuts, seeds, lean proteins, and other plant-based proteins.
Batch prepare or buy ready-to-go healthy snacks so you can combat cravings. It will make your transition into, as well as detoxing itself, so much easier.
Lack of preparation and lack of access to healthy food are perhaps the 2 biggest stumbling blocks to staying on track.
A possible side effect of doing a sugar detox
Depending on how much sugar is in your diet, you may experience a feeling of withdrawal. This comes with kicking a sugar habit.
Your body perceives sugar as an addiction. Each person will have a different experience. Be prepared to be fatigued, have a headache, have cravings, and have a host of other energy-related issues. Observe how you feel, and modulate your sugar intake accordingly. Keep a regular schedule for your meals.
If you have previous issues with low blood sugar levels, insulin-related health issues, or other health concerns, speak with your health expert before starting a sugar detox. The more prepared you are, the easier it will be to stay on track and have a successful detox.
Get your mindset right.
Before you start, it's a good idea to prepare yourself mentally.
What are your goals for doing this? How dedicated are you to seeing it through? Decide on the length of your detox and commit to hitting that end date.
There is power in the phrase, "mind over matter." If your mental game is on point, it will be easier to stay on track, even when you feel like giving up.
Batch prepare Food.
Set aside time before your detox to prepare healthy meal options for the first 2 or 3 days. For inspiration, grab one of the Healthy Entrepreneur Club 30-day healthy meal plans to get low-sugar recipes and a shopping list.
If you are not plant-based, then try an 80/20 plant-based meal plan pack. Advanced food preparation will ensure you have available options if you get an energy dip or withdrawal symptoms. Pre-preparing your meal will give you a smooth transition into detoxing and set you up for success right from the start.
Doing a sugar detox will give you a boost in energy. Both cognitively and physically. Preparing for your detox ahead of time gives you a better chance for success. Enjoy!