How to Quit Sugar in Five Simple Steps

While in the midst of your love affair with sugar, getting to the point of a no sugar diet may seem impossible. But, we have good news: it may not be as hard as you think. While there are many options to choose from for a quitting sugar detox, following these five steps will get you on your way to becoming sugar free.

Pay Attention to What Goes in Your Mouth…And Your Cart

While this may seem obvious, if more people paid attention to the items placed in their carts when grocery shopping, and the choices they make when eating out, the sugar epidemic might not be so out of control. Taking an extra few minutes at the grocery store to read labels and choose foods with little to no sugar count can make a huge difference in your diet, and your waist line. Be aware of the many names sugar goes by to “hide” in your favorite foods. These include anything ending in -ose: glucose, fructose, lactose, maltose, as well as agave, molasses, corn syrup, and high fructose corn syrup.

When eating out, make choices that are known to have less sugar. Pass on desserts, but also beware of that “healthy” salad whose dressing is laden with sugar.

One Meal at a Time

Those who are most successful at a quitting sugar detox are usually not the ones who try to go cold turkey. Taking baby steps and beginning by cutting down on your sugar will help you get to a completely sugar free diet-one meal at a time. Start by cutting out the soda (or other sugary drink) at lunch, then maybe pass on dessert a few times a week. Taking small steps will help you feel an increase in energy and become less dependent on sugar.

Take Probiotics

Recent studies show that balancing the bacteria in your gut will help decrease sugar cravings, and in some cases, will eliminate them entirely. Probiotics are found in fermented foods and drinks including yogurt, kefir, sauerkraut and miso, and can actually retrain your taste buds, and eliminate the need for sweets. Chromium has also been known to help balance minerals in your body and keep insulin levels stable so that the afternoon slumps don’t come as frequently.

Pack in the Protein

When your sugar cravings are out of control, it is entirely possible that the body is wanting a different food group entirely. By consuming protein sources at every meal, you will stay fuller for longer periods of time, and control your appetite and weight gain.

Sugar-Zen

Most people find the above steps helpful in working toward a no sugar diet, but still need some help before breaking up with sugar entirely. This is where Sugar-Zen come in. Our capsules are all-natural and food based and have been proven to reduce sugar cravings. The program includes a supportive plan for your quitting sugar detox, and teaches you how to stop sugar cravings and live a no sugar diet-for good. For more information, visit our home page here, and good luck on your journey toward a no sugar diet.

 

25 Signs You Are a Sugar Addict

Are your sugar cravings out of control? If so, you are not alone. The American Heart Association recommends only 6 teaspoons of added sugar per day for the average woman, and 9 teaspoons for the average man. In reality, Americans are consuming closer to 22 teaspoons per day. If you are unsure about your relationship with sugar, take our quiz below and find out if it might be time to break up with sweets.

Is it Time to Break up with Sugar?

  1. Have you tried to stop eating sugar and found you just couldn’t give it up?
  2. Do you give into your sugar cravings more in private than you do in front of other people?
  3. Has a doctor or family member ever approached you with concern about your eating habits?
  4. Do you binge on sugary treats in large quantities?
  5. Is your weight problem due to excess snacking on sweets?
  6. Do you eat sweets to escape from your feelings?
  7. Do you snack when you’re not hungry?
  8. Do you have a hidden stash of treats just for you?
  9. Do you ever feel guilty or ashamed about the amount of sugar you’ve eaten?
  10. Do you feel hopeless about achieving and maintaining a sugar free diet?
  11. Do you make excuses for your sugar intake? (Including “But, it’s organic!”)
  12. Do you make special trips to the store just to satisfy your sugar cravings?
  13. Is your reward for accomplishing something typically a sweet treat?
  14. Have you tried cutting back your sugar intake and felt symptoms of withdrawal? (headaches, lethargy, mood swings, etc)
  15. Do you find yourself continuing to eat sweets even after you are full?
  16. Do you experience sugar cravings even after a large meal?
  17. When things are going badly, do you find yourself needing sugar more and more to feel better?
  18. Do you buy a huge treat thinking you will have a small portion now and some for later, but end up eating the whole thing in one sitting?
  19. After having a slice of cake, do you find yourself going back for more and more?
  20. Do you often feel ‘brain fog’ after large meals or in the mid afternoon?
  21. Do you have a difficult time sticking to your resolutions to eat better?
  22. Do you often binge on sugary foods until you don’t feel well?
  23. Do you daydream about your next snack, or look forward to going home just to indulge in your favorite snack?
  24. Are your eating habits causing social or behavioral problems?
  25. Are you tired all the time-especially when you wake up in the morning? Or do you have a hard time focusing throughout the day?

If you answered ‘yes’ to five or more of these questions, you could be a sugar addict. If you are ready to eliminate these sugar cravings and proclaim once and for all “I quit sugar,” learn more about Sugar-Zen today!

25 Reasons to Kick Your Sugar Habit

I don’t know a single person out there who thinks sugar is good for them. In fact, the amounts of sugar ‘hidden’ in our foods is largely to blame for the obesity epidemic. Though it may go by a myriad of names including glucose, fructose, high fructose corn syrup, mat syrup, dextrose, and more- no matter what form it is in, it still does damage to our bodies. If you find yourself constantly craving sweets, and wondering how to stop eating sugar, here are 25 reasons for you to kick your sugar habit today!

  1. Cancer: Scientists have proven that sugar feeds cancer cells, and have connected sugar intake to breast, ovary, prostate, rectum, lung, gallbladder and stomach cancers.
  2. Gastrointestinal Problems: Sugar can interfere with the bodies ability to absorb protein and cause an intestinal problems ranging from mild indigestion and heartburn to more serious problems including an increased risk of Crohn’s disease, ulcers, and even food allergies.
  3. Diabetes: Sugar has also been connected to kidney disease and insulin resistance.
  4. Heart Disease: Cardiologists have found their patients who suffer heart attacks also have above normal glucose levels. Sugar is also connected with high blood pressure, inflammation and heart disease.
  5. Hypoglycemia & Fatigue: Those who consume large amounts of sugar have a higher fasting glucose level than those who don’t, which leads to hypoglycemia. These people tend to have worse ‘crashes’ when the sugar wears off.
  6. Aggressive Behavior: Children’s aggressive behavior has been directly linked to their level of sugar consumption. When the sugar crash hits and blood sugar levels fall, the brain is directly affected as it relies on glucose for fuel.
  7. Mineral Robber: Sugar messes with the bodies ability to absorb minerals needed for proper digestion, and maintaining a proper pH balance.
  8. Bone Loss: One of the minerals robbed in the digestion of sugar is calcium. With lower amounts of calcium being put toward vital body processes, your bones become weak and increase your risk for developing osteoporosis, breaks and fractures down the road.
  9. Weight Gain: That dream body you have been striving to achieve will not be achieved with large amounts of sugar intake. Craving sweets and giving into these cravings is the number one reason people gain weight.
  10. Low Energy: Craving sweets? Don’t give in! While you may experience the sugar rush, when it is over you are left feeling more tired, anxious and hungry than before your splurge.
  11. Unhealthy Skin: Skin cells become dehydrated with your consumption of sugar leaving you with unhealthy looking skin. When you learn how to stop eating sugar, you can look froward to less breakouts, and a more vibrant and healthy appearance.
  12. Tooth Decay: You have more than likely heard about the damaging effects sugar has on your smile. As any dentist will tell you, sugar consumption leads to an increase of plaque build up on the teeth and increases the risk for cavities, decay and gum disease.
  13. Brain Fog: When you decide to quit sugar for good you can look forward to increased cognitive abilities including mental clarity, ability to retain information and the ability to better cope with stress.
  14. Anxiety & Stress: While sugar is not directly related to these conditions, it can intensify your symptoms. High sugar diets are known to weaken the immune system and make it more difficult to cope with stress.
  15. ADD: Attention Deficit Disorder symptoms can be caused by an increased amount of sugar in the diet.
  16. Liver Damage: Large amounts of added sugar in the diet places more fructose in the liver than it can handle leading to non-alcoholic fatty liver disease and non-alcoholic steatohepatitis.
  17. High Cholesterol: Sugar intake is directly related to a decrease in good cholesterol, and an increase in bad cholesterol.
  18. Yeast Infections: Sugar increases the growth of candida which leads to yeast infections.
  19. Premature Aging: Sugar damages elastin and collagen which help the skin stay supple and elastic. This leads to sagging, wrinkles, and clogged pores.
  20. Weakened Immune System: Makes your body unable to fight off diseases as it is intended.
  21. Hormonal Imbalance: Ladies especially can relate to this one as during the peak hormonal times craving sweets in a common occurrence. However, when you give in to these cravings you can also expect mood swings, personality changes and more.
  22. Asthma Aggravation: Sugar consumption has been observed to aggravate asthma, muster mental illness, nourish nervous disorders and increase your risk of hypertension.
  23. Sleeping Disorder: As previously discussed sugar intake robs the body of essential minerals needed for proper function. When the mineral balance is thrown off so is the bodies ability to fall into a deep, restful sleeping pattern which can lead to insomnia and other sleeping disorders.
  24. Arthritis: Sugar speeds the development of arthritis in joints.
  25. Gallstones: When the body is unable to handle the amounts of sugar placed in it, it can be deposited as gallstones. Anyone who has had these will tell you, the sweet treat is not worth the pain!

If you find yourself constantly craving sweets, but don’t want the damaging effects to happen in your body, learn how to stop eating sugar and learn more about Sugar Zen!

 

Sugar Addiction: Why is it so Hard to Maintain a Sugar Free Diet?

Have you ever attempted a sugar free diet only to find yourself slipping into old habits and grabbing for your favorite sugary treat less than a week later? If so, you are not alone. ‘How to quit sugar addiction’ is one of the most common phrases Googled in the world of health & nutrition, but why is it so hard to maintain a sugar free diet?

Sweets Make Us Feel Better

Nutritionists have found that sugar releases endorphins that help calm and relax the body, and offer a natural high. However, just like other drugs that give this feeling, it dissipates eventually, leaving you more tired or moody than before. As a carbohydrate, sugar also releases the feel-good brain chemical serotonin.

Since sugar, in its many forms, tastes good, and makes us feel better, we tend to reward ourselves with sweet treats. The more sugar we eat, the more we will crave it. When these cravings get strong, it makes it hard to believe a sugar free diet is even possible.

Is Sugar Addiction Real?

Scientists and nutritionists around the world have found that sugar (in all forms) and processed foods are as addictive as heroine or cocaine.

 

Berkeley, California became the first city in America to place a tax on sugary drinks in 2014. The idea was to help residents realize the damaging effects excessive amounts of these drinks were having not only in their town, but throughout the nation. Americans consume more soft drinks per capita than any other country on earth, contributing to our nation’s over inflated obesity and diabetes rates. In their New York Timespiece, James DiNicolantonio and Sean Lucan point out that sugar is found in approximately 75% of packaged foods in the US, and can be just as addictive as drugs. Just as a drug addict goes through withdrawals as they are coming off of it, a sugar addict may also suffer withdrawal symptoms including headaches, lethargy, emotional distress, anger, and even nausea.

If Sugar is Everywhere, How Do I Avoid it?

Christine Gerbstadt, spokeswoman for the American Dietetic Association, said, “The appetite [for sweets] may be hardwired. Sweet is the first taste humans prefer from birth.”
If sweets are preferred from birth, and are found in the majority of packaged foods in the nation, how is it even possible to survive on a sugar free diet? The good news is that sugar cravings can be reduced, or even eliminated entirely by being aware of what you are putting in your body. Even small changes like eliminating soda and sugary drinks from the diet can make a huge change.
Other people have turned to fermented drinks to help reduce cravings. The sour taste of these drinks eliminates the desire for sugar and processed foods. Fermented foods and drinks are also high in probiotic content which helps to reduce the damage sugar can do to the body.
If you are serious about quitting your sugar addiction, there are many support groups and ideas to help you maintain a sugar free diet and lifestyle. While you may go through some withdrawal symptoms, in the end it will be worth it as you feel and look better and have more energy to enjoy life, and not miss the sugar missing from your diet.

20 Things to Eat When You Want Sugar More Than Life Itself

If you have ever attempted a no sugar diet, you know that those first few days can be brutal. You start off making good decisions and thinking this quitting sugar detox will be a piece of cake…until that 3 PM slump hits and your cravings do too. What do you reach for instead of your favorite sugary snacks? I’ve compiled a list of 20 things to eat on a no sugar diet, when you feel like you want sugar more than life.

  1. Apples & Almond Butter: You may also opt for peanut butter if you choose an all natural brand that does not contain additional sugar.
  2. Eggs: Hard boiled is my favorite for snack time, but any way you choose to cook them, eggs pack in the protein to keep you satisfied for longer periods of time.
  3. Bananas: A great source of Vitamin B6 and Potassium, bananas can help you overcome the 3 o’clock slump.
  4. Nuts: Almonds are my go to snack, but pistachios, walnuts, and cashews also provide a healthy alternative to sugary sweets, as long as they aren’t candied nuts!
  5. Dried Fruits: Having these handy gives you the benefit of sweetness without the added sugar.
  6. Fruity Cottage Cheese: Fold chopped ripe nectarines or peaches into low-fat cottage cheese, and enjoy!
  7. Chocolaty Pears: Studies show when a person is craving sugar, they are lacking magnesium. Cacao Nibs are packed with magnesium and a natural sweet taste. Sprinkle on top of pears, and feel like you are cheating…even though you aren’t!
  8. Sweet Yogurt Dip: Stir agave nectar into fat-free Greek yogurt, and use it as a dip for your favorite fresh fruit.
  9. Fruit Kebabs: Spear your favorite fruits with bamboo skewers, and chunks of cheese between each slice of fruit.
  10. Grapefruit Brûlée: Transforms a simple grapefruit into something decadent. Halve it; drizzle each half with a little honey, and broil until bubbly.
  11. Dates: Especially in the first few days of your no sugar diet, this naturally sweet fruit makes the cravings bearable.
  12. Smoothies: Use your favorite fresh or frozen fruit, add some Greek yogurt and milk (I prefer Almond or Soy) and blend away!
  13. Homemade Popcorn: Pop it yourself in coconut oil and top with sea salt and butter for a taste that rivals movie theater popcorn!
  14. Fruit Crisp: Your quitting sugar detox doesn’t have to be miserable, and this treat is proof! Bake your fruit in the oven or microwave and mix with cinnamon, almond flour and nuts for the perfect unsweetened version of a classic!
  15. Frozen Cherries or Grapes: For an extra dose of sweetness dust them with cacao powder.
  16. Fruit Popsicle: These are easily made with some pureed watermelon and lime juice, or apples, pears, berries and a no sugar added apple juice.
  17. Warm Almond Milk: Craving hot chocolate? Warm up some almond milk and toss in a dash of cinnamon and Stevia.
  18. Frozen Yogurt: And no, I don’t mean the kind you buy at the store! Freeze bananas until they are solid, and then toss in a blender. The result? A custard-like soft serve that is not only delicious, but healthy!
  19. Oat Cakes & Hummus: Similar to rice cakes, but without any added sugar.
  20. Cinnamon Maple Bundt Cake: One of my favorites when trying to avoid sugar, but craving something sweet, this cake is even grain & dairy free! Get the recipe here.

And there you have it! 20 ways to make your quitting sugar detox a little easier! Best of luck on your journey to a healthier you!