COULD YOU SWEAR OFF SUGAR?
THIS MONTH SEES THE LAUNCH OF DECHOX, A 31-DAY CHALLENGE DESIGNED TO HELP SLASH OUR SWEET INTAKE, WRITES MONICA CAFFERKY
If you suffer from a sweet tooth, it might be time to abandon your favourite snack and take on the British Heart Foundation’s Dechox challenge.
This month, the charity is encouraging the nation to put sugar cravings to the ultimate test by giving up either chocolate, biscuits or cake – or all three.
“As a nation, we’re eating far too much sugar,” says Tracy Parker, BHF senior dietitian. “The average adult consumes around 60g of free sugars a day, which are any sugars added to food or drinks.
“This is double the recommended allowance of 30g of free sugars per day.
“But given that a typical chocolate bar contains 40g, or five teaspoons of sugar, it’s easy to see how people can quickly go over this healthy limit.”
Aside from chocolate and sweets, the main sources of free sugars are drinks, cereals, table sugar and fruit juices.
But what really happens when we overindulge?
“Consuming too much sugar can lead to excess weight gain, which is a risk factor for heart and circulatory diseases, and Type 2 diabetes,” explains Tracy.
“Plus, over-consumption of sugars can lead to tooth decay.”
So why not step away from that cake and have a go at Dechox?
Last year, more than 13,000 Brits signed up and this year’s challenge is set to be bigger than ever.
You can boost your motivation by asking people to sponsor you through JustGiving, too.
Tracy says: “Every pound raised helps fund the British Heart Foundation’s life-saving research into conditions such as heart attacks, stroke and vascular dementia and support the 7.6 million people living with heart and circulatory diseases in the UK.”
You can sign up to Dechox at bhf. org.uk/dechox22 and try these top tips to beat temptation.
The average adult consumes around 60g of free sugars a day...
DAY 1: Use the Dechox calendar (found at bhf.org.uk/dechox22) to tick off every day you don’t eat something sugary. Success will keep you motivated.
DAY 2: Drink water, it’s one of the easiest ways to beat sugar cravings and will help with withdrawal headaches.
DAY 3: Stock up on fruit, a guilt-free sweet fix full of natural sugar and nutrients.
DAY 4: Get support from loved ones and encourage others to Dechox with you.
DAY 5: Start swapping. Get into the habit of snacking on something savoury like nuts.
DAY 6: Eat regularly – long gaps between meals will make you reach for sugary treats.
DAY 7: Check your stock of sugarfree snacks like carrots and hummus. If needed, head to the supermarket.
DAY 8: Print off Dechox affirmation cards or make your own. If you feel a craving coming, say: “I do not need sugar to make me happy”. DAY 9: Aim to go to bed 30 minutes early. Better sleep helps reduce cravings for sugary junk food, say researchers at the University of Arizona.
DAY 10: Chew sugar-free gum. It’s low-calorie and will keep your teeth and gums healthy.
DAY 11: Take a stroll to distract you from temptation. Exercise oxygenates the body and increases feel-good endorphins.
DAY 12: Believe in yourself, and if you do fall off the wagon, get back on and keep going.
DAY 13: Try citrus – a sour taste can overwhelm sugar cravings. Have a squeeze of lemon in some hot water. DAY 14: Clarify your goals. Really understand what it is you want to achieve. DAY 15: Sprinkle cinnamon on porridge or plain yogurt.
It aids in balancing blood sugar and will reduce cravings.
DAY 16: Join Dechox social groups for extra support.
DAY 17: Avoid watching any TV shows about sweet treats or baking as these could tempt you into a sugar binge.
DAY 18: Check your diary, plan ahead and carry healthy snacks if you go out and about.
DAY 19: Limit caffeine and opt for herbal teas. A study by Ontario University found that caffeine can increase blood sugar levels by 24 per cent. When this drops back down, you’ll crave a sweet treat. DAY 20: Treat yourself to bingewatching a TV show – and snack on low-fat popcorn.
DAY 21: New habits take 21 days to form. Are you going to stick with any of your new lifestyle changes? If so, write a list and put it on the fridge.
DAY 22: Make a dessert with frozen berries and plain yogurt.
DAY 23: Look at recipes and plan healthy meals to cook from scratch. More than 70% of supermarket foods contain added sugar.
DAY 24: Remind yourself why you’re taking part in Dechox – it’s for your health and you’re part of a collective effort to beat one of the world’s biggest killers.
DAY 25: Download a free meditation app – the mindfulness exercises will help to keep you more focused.
DAY 26: Reward yourself for sticking with the challenge with a long bath.
DAY 27: Make a sugar-free cake. Find easy recipes on mysugarfreekitchen.com
DAY 28: Stop and think – have you noticed any changes? Is your skin looking brighter and do you have more energy?
DAY 29: Make one promise. What sugar-free change can you continue with once the challenge ends?
DAY 30: Write a gratitude list. Notice how the list doesn’t contain anything related to sugar.
DAY 31: It’s the end of the challenge. Well done!