Reduction in the consumption of sugar has many health benefits. It supports reducing body weight along with the decline in health problems.
And I am sure we all know that much I also know that once in a lifetime, we all have gone through that phase where we think about quitting sugar and maintaining a healthy lifestyle but every time we do that we fail right, I tried many times to quit sugar and have a sugar free life but it’s tough.
Because sugar is a part of our daily life we can’t just avoid it or quit it, so wanna know why have you failed all this time, it’s because you have done it in the wrong way yes you heard it right.
You need a strict diet with a foolproof plan to quit sugar, and today in this article we have provided the best diet and routine plan to avoid sugar and become sugar free.
Sugar Free Month:
Many studies found that maintaining a strict sugar free diet supports in many ways and even for a month of action plan you can observe huge changes in body and health. It is difficult for anyone to be free from eating sugar, although we don’t take the direct form of sugar daily.
Eating too much sugar will cause obesity, diabetes, cardiovascular disease and metabolic disorders as per a survey by the National Library of Medicine published last year. Even beverages have high amounts of added sugars that add to the body.
Here one can eat normal sugar from vegetables and fruits in the action plan. Our main aim is to not consume added sugars that account for fat and health issues. Usually added sugars are found in packaged foods and drinks. In simple terms, we need to maintain a strict nutritional diet out of sugar for a month. This helps in weight loss along with many other health benefits.
BENEFITS ASSOCIATED WITH SUGAR FREE DIET:
- The decline in sugar levels helps in weight loss that absorbing the unburnt calories (sugars) present in the body. Added sugars are directly linked to visceral fat which is often converted into fat around the organs. This fat is the reason for major health issues in people having obesity or high amounts of visceral fat.
- 30 days of action plan reduces the excessive sugar levels in the blood which leads to balanced sugar levels.
- This reduces the diabetes and insulin resistance.
- Added sugar also damages cavities and causes gum diseases which can be avoided by maintaining sugar sugar free diet. Microbacteria in the mouth breaks down the sugars that lead to the release of acid causing damage to teeth.
- High sugar levels in the body are the main cause of heart-related health problems which can decrease the chances of occurring after diet. The high amount of sugar levels leads to an increase in bad cholesterol and Blood pressure. This bad cholesterol and high BP are associated with major heart diseases.
- A sugar free diet also supports clear skin in some people depending on the nature of body reactions.
- Improves mood and mental health along with supporting a healthier gut (small microbacteria environment present in the body).
What To Eat And What Not?:
Fruits and vegetables can be added to a sugar free diet as they contain natural sugar along with vitamins, minerals, fibre and antioxidants. However, one should reduce the consumption of fruit juices and dry fruits which have only sugars.
Avoid beverages, sweeteners and sweets. Baked foods, dairy products with sugars and foods with sugars are strictly not allowed during the diet.
Look for sugar free food always, even home food also might have sugars which should be avoided. Try eating sugar free food as much as possible. It’s just a month to see great results in weight loss and obesity.
What To Add To Sugar free Diet-
- Vegetables: cauliflower, spinach, carrots and sweet potatoes etc.
- Fruits: apples, oranges, strawberries, grapes etc.
- Proteins: chicken, fish, beef, eggs, etc.
- Healthy fat sources: egg yolks, avocados, nuts, seeds, olive oil, etc.
- Unsweetened beverages: water, unsweetened coffee and tea
Dietary Guidelines for Americans (DGA) states no more than 10% of added sugars in daily calories. This percentage does not apply to natural sugars from fruits and vegetables.
Carbohydrates are sugars which are converted into glucose or sugar that is used for energy in the body. It is recommended to take only 45% – 65% of daily sugars from carbohydrates. Added sugars are manufactured and then put into food for flavours.
Added Sugar Forms-
- Galactose
- Glucose
- Fructose
- Lactose
- Maltose
- Sucrose
A huge decrease in sugar levels in the body may show negative impacts which is why one should maintain a proper and clear diet. Plan for no consumption of added sugars with a balanced consumption of natural sugars from fruits and vegetables. This will support what we aimed for at the end of the month.
Low Blood Sugar Problem:
if you avoid all kinds of sugar you may face problems so make sure you consume natural sugar to avoid all these problems.
- Difficult in thinking
- Fatigue
- Feels nervous
- Headache
- Hunger problems
- Rapid heartbeat
- Sweating
- Sleeping trouble
- Vision changes like blurred vision etc.
Conclusion:
Before planning this one-month sugar free diet prepare your mind towards the challenges and focus on a balanced diet. Don’t go for snacks for 1 month of period and keep addicted to sugar free foods. The body converts different items into sugars however these kinds of items are allowed only around 30% consumption daily.
This will help in maintaining balanced sugar levels in the body. while natural sugars also should be considered from fruits and vegetables.
Try not to eat packaged food which is rich in added sugars. This challenge contains many benefits along with issues if not maintained properly balanced diet which should be mainly considered. Take the one-month challenge only for those who follow a proper balanced diet which will have better results at the end of the month.
So See You In One Month 👋 Ι But Before You Go Make Sure You Follow Our Newsletter For More Interesting Articles
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