Break
your
SUGAR ADDICTION
in
10
Days
Sugar.
We may love it, but it doesn’t love us back.
It’s bad for our health — and our waistlines.
New research finds it is also biologically addicting.
Sugar we ACTUALLY eat each day
What EXPERTS
recommend
Adults consume about 22 teaspoons of sugar a day.
Limit sugar to 5 tsp. a day (women) and 9 tsp. a day (men).
Children consume even more: 34 tsp.
a day.
Kids should consume no more than 4 tsp. a day.
Put it in perspective:
ONE 12-ounce can of soda = 10 teaspoons of sugar
Cut sugar out of your diet
and you may also reduce:
• Acid reflux
• Irritable bowel
• Fatigue
• Migraine
• Anxiety and stress
• Joint pain
• Rashes
According to the American Dietetic and Diabetic Association, increased sugar consumption is the leading cause of degenerative disease.
How to kiss sugar addiction goodbye. Do this for 10 days for a quick, powerful detox.
Make the decision.
Commit yourself to this 10-day detox. These changes will reset your brain and body.
Quit cold turkey.
Stop all forms of sugar:
white flour, artificial sweeteners, hydrogenated fats, MSG and
pre-packaged foods.
Don’t drink your calories.
No sweetened teas and coffees, and no juices other than green vegetable juice.
Add protein to every meal.
Include eggs, nuts, seeds, fish, chicken or grass-fed meats.
Eat the right carbs.
Only non-starchy veggies: asparagus, green beans, mushrooms, onions, zucchini, tomatoes, fennel, eggplant, peppers.
Include good fats at every meal.
Go for nuts and seeds, avocado and fish, which offer omega-3 fatty acids.
Manage your stress.
When you’re stressed, your cortisol shoots up. This will
drive up your hunger and can
fuel sugar cravings.
Quit gluten and dairy.
It’s not easy, but after two or
three days, you will have more energy and fewer cravings.
Sleep.
If you get less than 8 hours
a night, it can drive you to eat more calories.
You can break the sugar habit. Doing a detox doesn’t mean you never eat another cupcake. But it does give you control over your cravings — and your health.
© 2020 Cleveland Clinic
