If you wanted a healthier lifestyle, you need to reduce the sugar intake in your daily life. Although, it’s not always easy to quiet the sugar in daily routine. But you can do it with little determination as it has some proven negative health effects on your body. The high added sugar can lead you to various health issues, including obesity, diabetes, and heart diseases. Sometimes the high amount of sugar also reduces your energy level and leads you to fatigue and reduced alertness during the day.
Make sure to cut the sugar from your regular diet to get some physical and mental benefits. After some time, you will definitely feel a boost in your overall health. In this article, you will see how sugar reduction will improve your physical and mental health and beat the side effects. Let’s get started.
Symptoms of cutting the added sugar from your diet
The cutting of the added sugar can lead to physical and mental symptoms. But how your body will react to cutting sugar will be completely different from the others. The reaction mainly depends upon the sweetened foods and beverages you are taking in your daily life. These symptoms can be lost from a few days to a few weeks depending upon the individual. You will see that your symptoms will be less intense with time, but these symptoms may be intense at a certain time of the day, especially between meals. Moreover, these symptoms will be worse during the time of stress.
Mental symptoms
The cutting sugar symptoms include the number of emotional and mental symptoms, which are listed below.
- Depressed Mood
- Anxiety
- Changes in sleep patterns
- Cognitive issues
- Cravings
Physical symptoms
You may also feel physically run down by quitting the sugar in your daily routine. The possible physical withdrawal symptoms include the following.
- Light-headedness or dizziness
- Nausea
- Fatigue
Tips for cutting back on added sugar
Sometimes it takes some time to reduce the sugar in your daily routine, especially if you are eating the foods like cake, ice cream, sweetened breakfast cereal, candy, and cookies. For many people, it’s very helpful to cut all types of sugar from their daily routine, but for some people, it’s very difficult. So, you can simply follow the below steps to reduce the added sugar intake over time.
Swap sweetened drinks for water
In the very first step, you can cut all the sugary soda, fruit juice, and energy drinks from your daily routine and replace them with plain and sparkling water. You can also add some mint or slices of lemon to add some flavor.
Start your day the low sugar way
You can simply fuel your body with the protein and fiber-rich omelet instead of colorful sugary cereal or frosted doughnut.
Read labels
Make sure to read the labels before using any product, as many foods are sneaky sources of added sugar. So make sure to scan the labels whenever you are going to use the salad dressings, barbecue sauce, oatmeal packets, and marinara sauce.
Choose unsweetened snacks
Make sure to choose the whole, nutrient-dense snacks like nuts and seeds, whole fruit and nut butter, hummus, and veggies.
Focus on your whole diet
The overall diet improvement can improve your overall health and help you to cut back on added sugar. You need to focus on unprocessed foods like vegetables, fruit, beans, nuts, seeds, poultry, eggs, and seafood.
