How much sugar is hidden in the food and drinks you consume every day? According to guidelines from the World Health Organization, the recommended amount to avoid damaging the body is between 5-10% of the total calories you consume daily, but data from the Pew Research Center survey shows that on average we consume about 35 grams per day (5-6 teaspoons) - the triple i.e. the quantity recommended.

What is the reason for this dramatic discrepancy? «People are not aware of the sugar they consume because they don't keep a schedule of the amounts of processed food and preservatives they consume,» Shivani Baijal, head of nutrition at Cloudnine Hospital Group in Gurgaon had explained to The Indian Express.

Unlike natural sugars, added sugars are a cumulative burden on the body, as they are hidden in every meal - from fast food to cereals or yoghurt.

That's why a detox tactic has been gaining ground in recent years: abstaining from sugar for 30 days, otherwise known as the 30-Day No Sugar Challenge.

How to do the sugar challenge

With a quick search, you'll find that the sugar challenge is one of the most popular and there are dozens of ways to do it, as long as you keep in mind the main goal: to cut down on sugar. intake of additional sugars for a month. The general guideline is to gear your diet to natural sugars, keeping a sharp eye out for foods that are «above suspicion» but contain sugar. In particular, keep the following in mind:

The «no added sugars» label means that the product contains no more than 0.5 g of sugars per 100 g, not that there is zero sugar. It is only zero if the labelling states «No added sugars or no added sugar».
Products considered healthy but containing sugar: packaged fruit juice, sports drinks, cereals and granola, canned fruit, protein bars.
Turning to the home: The most efficient way to be in complete control is to prepare what you eat yourself, focusing on sources of natural sugars to fill the gap - fruits and vegetables.

What changes you will see in your body

There are just as many sugar challenge diaries from people who have followed the challenge, recording the changes in their bodies and psychology. Here are the points that are most frequently answered:

The first shock
It is no accident that sugar is compared to drugs: it is equally addictive. That's why if you choose a cut-off technique, you're bound to feel more nerves and more of a sweet tooth. Patience.

Weight maintenance
Cutting out sugar for 30 days (alone) is not enough to lose weight - it needs to be combined with shared and fewer meals if that is the goal. But, as those who have tried the sugar challenge admit, the body maintains the same pounds and, more importantly, functions at a more efficient and correct pace.

Stable energy
Among the key benefits of detoxification is that it stops hypoglycaemia: the body does not need a dose of sugar to feel the boost. This means you keep your energy levels steady, feeling better at the end of the day.

The strange feeling of return
After the body gets used to the new dietary cycle, sugar is alienating: many people report that when they succumbed to a dessert, they found it particularly «stingy», so they voluntarily halved the amount they were thinking of eating, whereas in the old days, sugar was not enough.