A few weeks ago I attempted to live 7 days sugar free.
By that I mean refined sugar and not fruit sugar! But not only in cakes and sweets, but also in vinegar, processed horseradish, mustard, all kinds of sauces and in almost everything that has been processed somehow. Totally frightening how many products contain sugar.
At the very beginning a few things:
- When I talk about sugar, I mean the INDUSTRIAL SUGAR, not the natural sugar in fruits and vegetables.
- Apart from the individual reasons for sugar consumption, the effects and symptoms, this article is only about my tips for less or no consumption of industrial sugar.
At the beginning of the year I decided to stop drinking coffee for an indefinite period of time to see what changes it would bring. After initial complaints, I am now feeling much better and have no need for coffee at all.
It wasn’t as easy with the sugar…
In addition what I’ve learned so far about the effects of sugar, I wanted to know why it was so difficult for me to resist, or what happens when I just do it cheekily.
Sugar is considered a luxury food. But not only that, sugar is also proven to be an ADDICTIVE SUBSTANCE.
You think that’s not true? Imagine if you were addicted to spinach or carrots. Not possible. The body develops a temporary natural aversion to just eating one food. It’s different with sugar. It’s capable of creating an addiction and is therefore on the same level as nicotine, alcohol and coffee!
A luxury food becomes an addictive substance when you feel symptoms from ‘not enjoying’ it like headaches, tiredness, mood swings, concentration problems, inner restlessness, etc.
What is frightening is that we in Germany are at a DAILY CONSUMPTION of 150g per head and day! That is 50 cubes of sugar !
(Source sugar, sugar – Dr. med. M. O. Bruker)
There are of course various reasons why we crave sugar so often, not to mention the taste.
- rather it is a habit;
- a mental/emotional satisfaction
- a misinterpreted attempt by the body obtain vital substances like vitamins, minerals, dietary fibers, enzymes, flavorings and polyunsaturated fatty acids if the usual diet does not provide them
- a protein deficiency
- a fungal infestation in the intestine (fungi prefer to feed on sugar) or
- blood sugar fluctuations with ravenous hunger attacks due to a poor diet with mainly isolated (’empty’) carbohydrates.
You may be able to find this out for yourself by observing your ‘sugar behavior’.
Today, I would like to show you my strategies that have helped me to at least not be controlled by industrial sugar anymore and that might also show you a way out of the sugar world.
Before you continue reading, I want to tell you that I’m asking you to give up sugar right now. This is almost impossible if you count the hidden industrial sugar in finished products, and is very quickly demotivating. Maybe you should first take a few points that you can try out and that might already give you a better feeling or awareness for your diet.
- Set yourself a clear goal:
Do you want to feel physically fitter?
Are you tired of being dependent on something?
Do you want to feel more comfortable in your home, your body?
… - What can you do:
– Refrain from soft drinks and all kinds of (fruit) juices.
That’s right, even the well-meant freshly squeezed juices! They contain mainly (fruit) sugar and are a burden for your pancreas.
And yes, I also mean your breakfast orange juice! The juice of 4 oranges fits into less than half a glass. Would you ever eat so FAST and so MANY oranges at once?
No, because your body develops a natural aversion and clearly says STOP with so much fruit sugar at once. And if you’re bored with water, pimp it out with fresh lemon, fresh mint, ginger, berries or whatever else you can think of.
– Avoid finished products.
You can actually always assume that they contain sugar.
– Reduce alcohol and caffeine.
They cause blood sugar fluctuations and make you desire sweets faster
– Eat high-quality proteins:
nuts, pulses, cereals and pseudo-cereals such as quinoa, buckwheat. - Keep your habits:
It helps, as with any addiction, to ’maintain your habit’, but in a healthier way.
Ask yourself how the sugar makes you feel.
Does it make you feel safe?
Maybe a sense of community when eating cake with friends?
Moments of happiness because it reminds you of your childhood?In the beginning I always made myself a tea with lemon juice at ‘coffee and cake time’ and ate an apple for example. Really celebrated it! At some point I did not need this ‘snack in between’ anymore. I know that sounds absurd, but the positive association with sugar is actually only anchored in our minds, and it has to be resolved. So why not do a little mind-change and try to extract the same joy from a sweet apple? Just try it…
4. Develop an aversion to sugar consumption:
It helped me to read books about it or watch movies: e.g.
– book: Sugar, Sugar – M. O. M. D. Bruker)
– movie: that sugar film (unpaid advertising).
Knowing this creates awareness and gives you the power for change.
5. Develop an affection to a sugar free diet:
Implement a few strategies and let the good feeling speak for itself. However, it may take a few days until you have actually weaned yourself from the addictive substance to start feeling the benefits.
6. Commit yourself:
Share it with others and you will see that you are much less willing to give up!
7) Be honest to yourself:
What I realized very quickly was that I craved sugar when I was not feeling well in any way. Physically, emotionally or mentally.
Ask yourself:
What do I want to compensate for at this moment?
In which of these 3 areas are you missing something or are you dissatisfied?
Why so much more has to do with our diet than the knowledge about whole foods and inferior foods, you can read in my next post. 🙂
Take care!
Tara