Sugar is an increasingly present ingredient in our diet. It is in fact present in all kinds of foods. However, eliminating it or at least reducing it is possible. Here are the effects on the body.
We always hear about sugar and how this substance, essential (or almost) to make foods sweet, is actually harmful to health.
Sugar is in fact a food that when taken in large quantities it can become the cause of many pathologies such as diabetes, obesity and even some forms of heart disease.
Although most people think they don’t consume much of it, the truth says otherwise. In fact, sugar is not just what you can choose or not to add to coffee. It it is present in many more foods than is thought such as bread, biscuits, many snacks, including savory ones, etc …
Why it’s important to cut down on sugar
Sugar hidden in food it is such that most people consume more of it than recommended by the World Health Organization.
This, it should be less than 10% of the entire day’s calorie intake.
A figure that, among other things, would like to go down again, pausing to 5%.
A very small amount compared to sugar many consume every day. To reach it, in fact, it is enough to drink a sugary drink, eat five shortbread biscuits or to understand better, introduce three teaspoons of sugar a day.
A fact that will certainly alarm those who usually drink at least two or three drinks a day or sweeten all drinks. Yet, even if few will find it hard to believe, there is an alternative. The one of learn how to do without sugar to live better. Obviously it is not necessary to eliminate it completely but detoxify to introduce it in minimal doses.
A step that, having noticed the difference, will certainly be easier. The effects of the absence of sugar are in fact many and certainly well perceptible by anyone.
What Happens When You Stop Consuming Sugar
First, it is useful to understand what happens to the body when sugar is taken. The spikes from introducing large amounts such as two teaspoons or a sugary drink cause the pancreas to produce more insulin.
This hormone converts excess glucose into fat thus leading to weight gain. It is also now known how the intake of refined sugars is one of the major causes of senile dementia, even laying the foundation for the onset of Alzheimer’s disease.
In short, sugar is bad. At least in the doses in which it is consumed daily. This is true, however, for refined sugar and not for fruit sugar which, if not exaggerated, is mediated by fibers.
Same thing goes for the sugar contained in dairy products that can be consumed if you do not overdo the doses. Which would hurt for other reasons. But what happens if i stop taking it suddenly?
Here are some effects illustrated on Glamor from Dr. O’Conno.
- After only 20 minutes of no longer touching sugar, the classic desire to take more sugar tends to subside.
- After an hour, you feel more active and awake.
- After a day you miss it, unless you start a diet made from healthy foods.
- After three days, a sort of abstinence crista takes place. It is not for nothing that sugar acts on our body like a drug. This phase could last up to a week and is usually the most critical.
- After a week, you finally begin to feel the benefits of a healthier diet. You feel more energetic and have fewer pangs of hunger.
- After a month the need to eat sweet foods tends to disappear and you learn to appreciate different tastes. Plus you will begin to notice weight loss or muscle toning.
Obviously this is not a mandatory invitation to stop consuming sugar but a reduce that in excess. A slice of grandmother’s cake, an ice cream or any other food considered sweet because it is sweet are therefore not to be demonized.
However, it is important to learn to eat consciously in order to reduce the often exaggerated quantities of this ingredient. Only in this way will it be possible to ensure a healthier life to live with maximum expendable energy.
Sugar: how to reduce it
Now that we understand how and how useful it is to reduce sugar in our diet, let’s try to understand how to detoxify.
To do this it obviously takes a bit of willpower to which it also goes together knowledge of what you eat. All this for a fortnight, essential to learn how to manage even without this food, in order to reintroduce it correctly later. In summary, the steps to be taken are:
Learn to read labels. Sugar is even present in sausages. For this reason, many foods that are not normally sweet should actually be avoided. Always reading the labels of what you buy is the first way to learn how to manage sugar quantities.
Eat in a balanced way. Following a healthy diet that contains carbohydrates, lean proteins and good fats is a good way to not feel the need for sugar too much, always keeping yourself sufficiently full.
Keep some healthy snacks on hand. Fresh and fresh fruit are good ways to resist initial temptations.
Hydrate yourself properly. Drinking often helps to satisfy the need for sugar, especially if it is psychological. Obviously you shouldn’t drink sugary drinks.
Playing sports. Exercise also helps because it leads to distraction and puts the adrenaline in circulation that compensates for the lack of joy normally given by the intake of sugar.
Warning! If you think you are consuming too much sugar, do-it-yourself is obviously not recommended because the risk is to mismanage resources and end up feeling sick or having severe blood sugar drops.
Playing with food is never advisable and before acting it is good to know them and know how to use them in order to be sure to feed yourself in the correct way. Getting help from a nutritionist is therefore a good way to understand where you are going wrong and learn the basics of healthy eating. In this way you can then proceed alone with the certainty of offering your body everything it needs and without the risk of making mistakes.
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