Three Day Sugar Detox Plan
Most of us can’t imagine a world without chocolate, cake or wine. In short, a life without sugar! And even if you don’t have a sweet tooth. You’d be surprised by how much sugar there is in ready meals and booze. Eating a lot of refined sugar raises blood sugar levels quickly – this high can be followed by a crashing low, which causes you to crave more sugar. The accompanying insulin ups and downs can lead to health issues.
Do it quickly – go ‘cold turkey’ and be sugar free in days!
Dr Patricia Farris, a dermatologist, and Brooke Albert, a dietician told us: ‘We found that this allows the palate to recabrilate – taste buds can get desensitised with all the sugar they’re bombarded with. ‘By going cold turkey, taste buds wake up from their “sugar slumber” so people can start tasting natural sugars.’
Nobody suggests this is easy! On the Three Day Sugar Detox Plan not only do you have to give up sugar and sugary foods, but fruit (except for lemons), dairy and starchy carbs too, as they all contain natural sugars. After the three days are up, you have to steer clear of sugar and sugary foods for another 28 days, but can gradually reintroduce fruit, dairy and grains to your diet.
We know that eating too much sugar can lead to health problems, but most of us can’t stop. Here’s what could make it easier.
What you can eat
Here’s a suggested menu on the Three Day Sugar Fix Plan:
Breakfast: 3 eggs, scrambles, served with sautéed spinach.
Snack: Half and oz of roasted almonds.
Lunch: Tuna Nicoise, dressed with a squeeze of lemon and drizzle of olive oil.
Snack: Sliced mixed peppers with humous.
Dinner: Slices of lean roast chicken serves with a large portion of steamed broccoli and cauliflower.
You’re allowed one cup of sweetened black coffee, unlimited unsweetened green or herbal tea, and a minimum of two litres of water a day.
When you feel a sweet craving coming on, eat these…
Makes 12 servings
– Half a tsp of ground cinnamon
– 1 tsp of ground ginger
– 1 and a half tsp of vanilla extract
– 1 and a half tsp of extra virgin olive oil
– 4 oz of raw walnut halves, shelled
– 4oz of raw pecan halves shelled
– 4oz of raw cashews
Preheat the oven to 175 degrees Celsius/325 degrees Fahrenheit gas mark 3. Mix the cinnamon, ginger, vanilla extract and olive oil together in a large bowl. Add the nuts and coat in the spices and oil. Place the nuts on a non-stick baking sheet bake for 10 – 12 minutes. Once cooled, the nuts can be stored in an airtight container.
Do it slowly
‘I’ve found some people respond better to making, slow, steady changes. Ultimately don’t think it matters how you cut down your sugar intake. If you eat healthily 80 per cent of the time, then it’s ok to have sugary foods occasionally, ‘says Dr Marilyn Glenville, a nutritionist specialising in women’s health.
She suggests you:
– Swap foods with refined sugars such as biscuits, sweets and cakes, for ones that have natural sweetness, such as roasted vegetables, fruit bars with no added sugar or an oatcake spread with no-added-sugar-jam.
– Reduce sugar in tea and coffee. Don’t use any artificial sweeteners – you’re trying to stop the desire for sweetness. Start gradually – for example, if you have one teaspoon of sugar in a cuppa, try a half, then a few days later a quarter, until your having none at all.
– Swap sugary drinks for water with a squeeze of citrus juice.
– Always read food labels. You’ll be shocked by how much added sugar is hidden in foods, even savoury ones. For example, a tomato sauce for pasta can contain as much as 13g per serving.
– Watch out for low fat foods. The fat is normally replaced with sugar. So swap a low fat fruit yoghurt for a full-fat natural yoghurt and add fresh fruit .
– Swap refined carbs, such as white breads and pasta for starchier carbs, such as oatcakes and brown rice (refined carbs have the same effect on the body that refined sugar has).
– Have a breakfast of porridge with nuts and seeds, no-added-sugar muesli or eggs on wholegrain toast. Many shop-bought breakfast cereals are loaded with sugar.
Eating too much sugar can lead to…
– A higher risk of type 2 diabetes
– Chronic fatigue syndrome
– Skin inflammation and wrinkles
– Candida and yeast infections
– Heart disease
– Weight gain
– Tooth decay
It’s shocking to think that the average Brit eats 140 teaspoons of sugar per week!
Did you know that irregular blood sugar levels (often caused by eating sugary foods) can lead to swings in mood and energy?
Our appetite suppressants would be perfect for those with a sweet tooth!