Sugar fasting is difficult, especially in the beginning. We will explain to you why it makes sense to avoid sugar and how you can avoid sugar in everyday life.
Sugar is not only found in sweets, but also in numerous drinks and finished products. It is not only used because of its sweet taste, but also serves as a filler and increases the chance that we will buy the product or similar sugar-containing products again. This is because sugar stimulates the same brain regions in the brain as nicotine and alcohol, and there is evidence that sugar can be addictive. However, this has not yet been scientifically clarified.
However, this could explain why the first few days of sugar fasting seem so difficult and almost like a little withdrawal. If you have survived the initial phase and weaned yourself from sugar, it will be easier for you to do without in the future.
Why Sugar Fasting?
The German Diabetes Society, the German Society for Nutrition and the German Obesity Society recommend consuming no more than 50 grams of “free” sugar per day. Industrial sugar that is added to products and sugar that is contained in honey, syrup or fruit juices are concentrated. This does not include sugar that is naturally found in fruit, vegetables or dairy products.
Just 200 milliliters of lemonade contain 20 to 34 grams of free sugar. If we then regularly eat sweets and ready-made products, we are quickly above the recommended limit. In the long term, high sugar consumption can promote the following complaints and diseases, among others:
- diabetes
- Caries
- obesity
- fatty liver
- cancers
- Heart attack
Sugar Fasting: The Preparations
(Photo: CC0 / Pixabay / Daria Yakovleva)
In order for you to successfully fast on sugar, the right preparations are essential. So you should first make sure that you don’t have any sugary products in the pantry or fridge. It is important to read the list of ingredients for processed foods carefully when shopping. Products such as bread, instant soups, spreads or crisps often contain unexpected sugar.
If you still find some sweets and other sugary items in your kitchen, you don’t have to throw them away, you can give them away to friends or neighbors, for example.
You should not only avoid sugar, but also artificial sweeteners if you want to successfully fast from sugar. Because synthetic sweeteners can increase the appetite for sweets and trigger cravings.
Replacing Sugary: Healthy Alternatives
Fasting on sugar shouldn’t just mean giving up. It makes sense, especially at the beginning, if you don’t simply leave out your usual sugary snacks, but replace them with healthy, sugar-free alternatives. Instead of gummy bears, you can use fresh or (in moderation) dried fruit, for example. nuts and sugar free cracker or rice cakes can replace chips and you can also prepare cakes or muffins without sugar. You can find inspiration and recipes here:
- Sugar free snacks
- Mix your own muesli without sugar
- Baking without sugar
- Vegan cake without sugar
- Cookies without sugar
However, to avoid temptation and give your digestive system enough rest, don’t snack too often throughout the day. You may also find it easier to fast on sugar if you only eat three large meals a day. In this regard, you can experiment and learn to listen to your feelings of hunger and satiety.
Sugar Fasting: What’s Your Motivation?
(Photo: CC0 / Pixabay / LAWJR)
The sugar-free alternatives are particularly important at the beginning of your fasting period, when you may find it particularly difficult to control your cravings for sweets. Especially then, and throughout the time you’re trying to fast from sugar, it’s important to be consistent but also indulgent. Forgive yourself for small mistakes and don’t judge yourself too harshly if you have eaten sugar.
In weak moments it can also be helpful to recall the original motivation. Why did you decide to give up sugar? Write down your motivations and read them over and over again as needed.
Also, pay attention to what your motivations relate to. If they are primarily based on the principle of a crash diet and a negative body image, they will hardly lead to a long-term healthy change in diet.
Last but not least, it may also help you to fast on sugar together with friends or family members. This way you can motivate each other, talk about your motivations and exchange experiences.
Read more on Techzle.com:
- Life without sugar: How to succeed with a sugar-free diet
- Is sugar vegan? You have to know that
- Sugar: 11 facts you should know