Easier to identify hidden sugars

The NHS recommends that added sugar shouldn’t make up more than 5% of our daily intake – approximately 30g or seven sugar cubes for adults. However, the British Nutrition Foundation estimates that the average Briton consumes roughly double that amount.

This is partly because of hidden sugars in foods we wouldn’t typically associate with being sweet. For example, a McDonald’s Big Mac has almost 10g of sugar or a third of your daily allowance. Similarly, a tablespoon of Heinz Tomato Ketchup contains 3.7g of sugar. Other culprits include low-fat yoghurts, cereals and ready meals.

Studying sugar sources is a valuable exercise that’ll empower you to make better dietary decisions, especially when eating at restaurants.

Less risk of disease

Out-of-control sugar consumption triggers debilitating illnesses, such as heart disease, certain cancers and fatty liver disease – not to mention nasty dental conditions!

Luckily, minor lifestyle changes are enough to prevent and potentially reverse some of these ailments. There’s some exciting research to suggest that losing weight – as a by-product of cutting out sugar – can even send type 2 diabetes into remission. [Source: Diabetes UK]

Also Read: Benefits of a plant based diet

Promotes weight loss

Ultimately, consuming too much sugar equals consuming too many calories. Plus, sweet treats are often nutritionally incomplete, meaning you’ll feel hungry again soon after eating. It’s a vicious cycle that prompts uncontrolled weight gain over time.

Embarking on a sugar detox might be the answer to your weight-loss woes. Your body, mind and spirit will thank you when you replace junk food with mood-boosting micronutrients, fresh produce and naturally occurring sugars in fresh and dried fruit.

Understanding withdrawal

Before we explain how to detox from sugar, let’s run through withdrawal. When you know what to expect, this process feels much more bearable. Some common side effects include:

• Cravings for sweet foods
• Headaches
• Tiredness
• Bloating
• Irritability
• Insomnia
• Muscle aches

Although these are unpleasant, they don’t last forever. Like most addictions, the most severe physical symptoms will dissipate within the first week or two. Then, it’s a matter of breaking the behavioural dependency.

Also Read: The benefits of Live Blood Analysis

1. Seek guidance from the professional

Starting a wellness journey can feel overwhelming, so we recommend seeking professional guidance. As well as consulting your doctor before making any significant lifestyle changes, we run a wealth of health food talks to enhance your knowledge.

Here, you’ll learn mouth-watering sugar-free recipes from our talented chefs and discover nutritious food swaps that don’t compromise flavour. The Homefield Health Kitchen is also the perfect place for a delicious snack – between demonstrations, refuel with low-calorie desserts, plant-based lunches and herbal teas.

Searching for something a bit more intensive? The Detox Package kick-starts life-affirming habits through daily indulgent therapies, energising meals and exercise classes.

2. Prepare with small, sustainable changes

Starting small ensures you won’t burn out before seeing results. We suggest making a few sustainable changes to your daily routine to physically and emotionally prepare for your sugar detox diet. This way, you won’t experience a massive crash!

Our top tips include swapping one sugary meal a day for a savoury alternative, ditching fizzy drinks and cutting sugar from your cuppas.

3. Include more fibre-rich foods

Forget about protein – fibre is the miracle food you should be talking about! Satiety and digestion aside, there’s strong evidence that a fibre-rich diet combats cardiovascular disease, bowel cancer and type 2 diabetes.

Ideally, you should get most of your fibre from leafy greens, cruciferous vegetables and pulses like beans, lentils or chickpeas – basically, foods close to their natural form. A smaller percentage can include whole grains, high-fibre breakfast cereals and starchy carbohydrates.

4. Feast on micronutrients

Micronutrients assist the liver in its natural detoxification process. While they sound fancy, you’ll be familiar with most of them, especially vitamins B6, C and D, plus magnesium and zinc. Vitamin D is the only substance formed in the body, and the rest must be derived from your diet.

As well as stocking up on colourful berries, citrus fruits, selenium-rich Brazil nuts and seeds, you could take a multivitamin to support the body’s micronutrient needs.

5. Stay hydrated

Staying hydrated will ease some side effects of withdrawal, mainly stomach cramps and bloating. Above all else, it’ll keep your body’s systems working efficiently, including your liver, as it processes excess sugar.

Current UK guidelines recommend 6 to 8 cups or glasses of fluid daily, preferably from low-sugar and non-caffeinated sources.