Becoming Beach-Body Ready

Sugar Detox for Better Health

By Jill Rowlands

There are many popular diets going around, and proponents of each diet will convincingly promote the one they are passionate about as a one-size-fits-all solution for everyone. However, the truth is that each person must figure out what works best for them through trial and error. While there is disagreement amongst nutrition professionals about dietary choices, especially extremes, most would likely agree that removing or greatly reducing your sugar intake will promote a healthier body and encourage weight loss.

Sugar is a main culprit of unhealthy weight gain as well as diabetes, cardiovascular disease, inflammation, and other dis-eases within the body. Sugar is Americas number one addiction. When its consumed, there is an increase in the neurotransmitter dopamine, which is similar to what happens with drug addiction, and the more you eat the more you want.

It has been noted that the average person consumes around 150 pounds of sugar per year! Three-fourths of the packaged foods on the market contain added sugar. A can of soda contains about forty grams of sugar, which is equivalent to ten teaspoons!

Due to the addictive nature of sugar, removing it from your diet can be very difficult for many people. Initially, cutting out fruit and all starches is often recommended, but this may be too restrictive for people to maintain. However, focusing on whole, unrefined foods and specific items within a category will usually offer enough variety to help you get through the initial stages of withdrawal and keep you on track.

Eliminate the following from your diet:

Sugar (in all forms) Honey, maple syrup, artificial and naturally derived sugar substitutes, etc. Though many practitioners approve of naturally derived stevia extracts (some are chemically extracted and grown with pesticides) or the whole herb, the goal is to get your taste buds accustomed to the natural sweetness of whole food.

Refined Flours Bread products are one of the most heavily consumed food categories, and they can substantially affect blood sugar, insulin levels, and weight gain. In addition, these foods can also exacerbate inflammation.

Dairy The sugar in milk is lactose. Lactose is broken down by lactase. Most humans stop producing significant amounts of lactase between the ages of two and five. Though dairy has a lower glycemic index (GI), many experts say it can stimulate insulin as though it has a high GI. Many dairy items also contain added hormones and are fed pesticide- and antibiotic-laden feed, neither of which are going to do the body good. For some, dairy consumption can cause digestive distress and more. Try removing it for ten days, and if you choose to add it back in, only consume organic, pasture-raised dairy products, and see if symptoms return.

Meat and Eggs Produced from Animals that are Fed Hormones, Antibiotics, or Beef-Fed Grains These items produce unhealthy fats in the animal. There is a lot of play on words with grass-fed, and free-range. Animal products can be labeled with these terms but still be given grains, antibiotics, etc. Make sure to do your research.

Packaged Foods These often contain added sweeteners, refined ingredients, and chemicals like artificial colors, flavors, or MSG.

Soda/Beverages with Sweeteners (including alcoholic beverages)

Unhealthy Fats This includes anything hydrogenated/vegetable oils.

What should I eat? (preferably organic versions of the following)

1. Non-starchy vegetables You may eat an unlimited amount of these, but strive for a minimum of five cups per day.

2. Proteins Have some healthy protein at each meal such as 100% grass-fed beef, bison, pasture-raised, antibiotic-free, non-GMO-fed eggs, and poultry or wild fish.

3. Raw Nuts and Seeds or Nut and Seed Butters Make sure they are not sweetened.

4. Low Glycemic Fruits Enjoy 2-3 servings per day. All berries, Granny Smith apples, grapefruit, lemons, limes, pears, and cherries are good choices. Avoid high glycemic choices like bananas, dates, and dried fruits.

5. Starches Avoiding these for at least ten days may be best for most people, but if it will help keep you on track, eat no more than two, half-cup servings, preferably not at dinner time. Be sure to select whole grains. No white potatoes.

6. Healthy Fats Enjoy nuts or seeds, avocados, cold-pressed olive oil, organic coconut oil, flax oil (do not cook with flax oil), and
omega 3s from fish.

7. Beverages Drink half your weight, in ounces, of filtered water per day. Try to drink one fresh vegetable juice each day. Do not drink fruit juice except fresh-squeezed lemon or lime. Herbal teas, green, or matcha tea are also good choices. Limit coffee to one cup per day.

As mentioned, cutting out sugar isnt always easy, but after a few days, cravings subside. You may notice better digestion, more energy, less pain, and clearer skin. The goal is to cultivate ongoing lifestyle and shopping habits filled with whole, unrefined foods. Limit natural sweeteners, focus on overall health, and the weight loss will follow.