How to Eliminate Excess Sugar from Your Body

If you feel dependent on sweet foods and want to kick the habit, you should pay close attention to your dietary habits and exercise. 
How to Eliminate Excess Sugar from Your Body
Mario Benedetti Arzuza

Written and verified by the doctor Mario Benedetti Arzuza.

Last update: 11 June, 2022

Sugar is in all kinds of products, from dairy to canned food. But if you want to eliminate excess sugar from your body, you’ll have to do more than just cut out sweets.

The high levels of sugar (sucrose) in a lot of foods nowadays can weaken your immune system and increase your risk of obesity, heart disease, type-2 diabetes, and cancer– especially breast cancer. 

Sugar can also lead to depressive moods, anxiety, and some cognitive problems. If you feel dependent on sweet things and want to say goodbye to this unhealthy habit, you can cleanse it from your body from by taking it out of your diet.

But that’s not the only thing you can do. Exercising every day can also be a big help here. Getting up and moving will help you burn the sugar overload in your blood.

If your body is overwhelmed with sugar, you’ll experience symptoms like hyperactivity, chronic fatigue, infections, headaches, depression, colds, sinusitis problems, drowsiness, mental disorientation, etc. So, read on to learn more about the steps you can take to eliminate excess sugar from your body.

The relation between sugar and weight gain

Fat deposits aren’t the only cause of weight gain. Carbohydrates take a lot of the blame too. Sugar hides in popular food products that you eat without you even realizing it’s there. Some good examples of unnatural sugar sources are things like juice, cereal, salad dressing, yogurt, sweets, and all kinds of other things.

The body uses some of these sugars as energy, but it stores the rest as fat. When it comes to storage, there’s a huge difference between refined and natural sugars. Refined sugars tend to raise blood sugar levels, which can lead to fat deposits in the waist, hip, and thigh areas over time.

Options to eliminate excess sugar

Artificial sweeteners

eliminate excess sugar from your body

When trying to eliminate excess sugar from your body, you might decide to use artificial sweeteners instead. Unfortunately, that would actually be counterproductive.

Although artificial sweeteners can make for a very short-term solution as you wean yourself off of normal sugar, they can actually cause weight gain and the kinds of metabolic changes that lead to type-2 diabetes.

Natural food diet

One way eliminate excess sugar from your body is to actively maintain a natural food diet. This means nothing that comes in packaging, cans or bottles. So, you’d be having things like fresh vegetables, fruits, lean meat, fish, nuts, seeds and healthy fats, like avocado and olive oil.

It’s important to keep up your protein intake, because it helps you stay fuller for longer and keep your keep your cravings at bay.

Choose “good” carbohydrates

Choose "good" carbohydrates

You don’t have to avoid carbs when you’re cleansing the sugar from your body, you just need to choose the right ones.

Eliminating refined carbs like: white bread, pasta, carbonated beverages and baked goods. As a substitute, choose vegetable carbohydrates like broccoli, cauliflower, Brussels sprouts, leafy greens, eggplants, artichokes and peppers.

For the best results, don’t eat grains, kidney beans, or starchy vegetables while you’re detoxing from sugar.

How to avoid sugar

If you decide to reduce your sugar intake, prepare yourself for withdrawal symptoms like: sadness, headaches, weakness, cravings, etc. 

Start by gradually eliminating sugary products from your diet. What we mean is, go one product at a time. You might feel intense discomfort during the first few days, but it’ll go away soon enough.

If you have extreme anxiety, eat a small piece of fruit, like an apple or orange.

Diet plan for reducing sugar intake

Day 1
Breakfast: 1 cup of oatmeal with berries and almonds. 3 eggs (boiled).
Mid-morning snack: 1 small bowl of walnuts.
Lunch: Grilled chicken breast with sides of pumpkin, beets, carrots, turnips, beans and almonds.
Dinner: Grilled fish, plate of green beans and broccoli. Add mushrooms if you’d like.

Day 2
Breakfast: 1 cup of oatmeal with berries and seeds. 1 cup of spinach and carrots.
Mid-morning snack: 1 small bowl of almonds.
Lunch: Grilled zucchini, red and yellow peppers, and lemon, vinegar, and thyme dressing. Prepare a cabbage salad with grated carrot, olive oil, lemon, salt, and finely chopped parsley.
Dinner: Steamed vegetables and baked cod with Brussels sprouts and roasted turnips.

Day 3
Breakfast: 3 scrambled eggs with shrimp and cabbage and a radish and mixed nut salad.
Mid-morning snack: 1 small bowl of walnuts.
Lunch: Chicken legs roasted with rosemary, salvia, lemon, onion, thyme, and black olives.
Dinner: Mushroom soup with garlic, celery, thyme, carrots, and bay leaves.

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Drink this instead of sugary beverages

Detox water

Detox water

Prepare your own detox water with grapefruits, cranberries, strawberries, or oranges. Cut up the fruit of your choice and place it in a jug. Add fresh rosemary or mint and fill the jug with ice and water. Drink daily.

Herbal tea

Drink sugarless herbal tea 3 times a day. 

This diet plan is extremely effective for reducing sucrose cravings, which is just what you need to leave your sugar addiction behind. Stay consistent, determined, and you’ll be on your way.

All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.