One of the hardest parts about dieting can be the initial sugar withdrawal people go through when a diet has to be ‘cleaned up.’ Cleaning up the diet means eliminating sources of food with processed and refined starches such as white bread, pasta and pizza and sugary foods such as candy, cake and sodas. These types of foods have higher glycemic index values, which raise insulin levels more, can more easily be stored as fat, and can lead to increased feelings of hunger.

Symptoms of sugar withdrawal include headaches, irritability, fatigue, depression and cravings for sweets or starches. Cravings for sweets and starches are usually the big factor in whether or not someone is able to stick to a diet. Intense cravings for sweets or starches the body was used to can preoccupy the mind and continuously be mentally challenging for someone to overcome during the withdrawal period.

One of the best ways to overcome sugar withdrawals is to avoid skipping meals. Skipping meals can result in cravings making it tougher to stick to a diet. Eating regularly can help moderate blood sugar levels, which helps take the edge off appetite and provides a satisfied feeling for longer periods of time.

Water is another thing that can help minimize temptation during sugar withdrawal. Dehydration can be mistaken for hunger. Drinking plenty of water can ensure the body is hydrated and prevent that false feeling. Drinking water can also give the sensation of feeling fuller, thereby curbing hunger and making dieting a little easier.

Certain supplements and foods can provide more ammunition for battling the effects of sugar withdrawal too. L-Glutamine, vitamin C, B-complex vitamins, calcium, magnesium, vegetables, high protein foods and low-glycemic complex carb foods all help stabilize blood sugar levels, thereby lessening temptation for sugar and helping keep the mind off of sweets. In addition, non-starchy low-glycemic vegetables and high protein foods take longer for the body to digest and produce a sense of fullness, which can help minimize hunger cravings. Some examples of hunger-satisfying vegetables are broccoli, spinach and tomatoes. Some examples of high protein foods are chicken, fish, nuts and eggs. Low-glycemic complex carb foods include brown rice, wholegrain bread, oatmeal and sweet potatoes.

Fortunately, sugar withdrawal is temporary. Cravings for sweets and starches should be totally gone after the first three weeks of dieting. Sticking to a diet becomes much easier once past sugar withdrawal, and other positives come along as well. After withdrawal passes an increase in energy and mood will likely be experienced, appetite will be suppressed, and tastes will change. Healthier foods will taste sweeter and be more satisfying to the palate. Sweets can become undesirable after tastes have adapted to a clean diet. Some people even feel sick if they stray from their normal clean diet and snack on a sweet treat.

So keep in mind starting a diet can be really difficult, but the struggle is only temporary. Knowing the hard part is only a few weeks can even help increase the chances of sticking to a diet once starting. The foods, water and supplements mentioned above can be used to make initial dieting a little easier to help get past the tough part. After the first few weeks it’s all down hill, and a healthy diet plan will become much easier to turn into a normal habit.