Content

• Steps
• Method 1 of 3: Prepare to Change Your Diet
• Method 2 of 3: Make changes to your diet
• Method 3 of 3: Stick to Your Commitments
• Tips
• Warnings
• You will need

Despite the fact that we do not need to include refined sugar in our diet, it seems that people are simply "tightly" addicted to sugary foods. Indeed, many studies show that sugar can affect our brains in much the same way as addictive substances like nicotine! Unfortunately, the sugar we love so much is also a culprit in a wide range of diseases, from tooth decay and diabetes to pathological fatigue and obesity. Reducing sugar consumption will only benefit you and your loved ones.

Steps

Method 1 of 3: Prepare to Change Your Diet

1. 1 Limit your sugar intake. You probably only think of sugar when you add it to your dish or coffee, but chances are you eat a lot more without even thinking about it. Make a commitment to consciously counting how many grams of sugar you consume each day, and reduce that amount to a healthy level. The World Health Organization recommends eating no more than 25 grams of sugar per day (less than one sugary soft drink contains).
   • Spread your intake evenly throughout the day with a preference for foods with moderate amounts of sugar. It's better than eating one sweet and a bunch of sugar-free foods.
   • If the food contains less than 5 grams of sugar per 100 grams of serving, this is a good low sugar food.
   • Over 15 grams of sugar per 100 grams of product is too much for healthy consumption.
   • If you're not looking to cut sugar out of your diet, try healthy alternatives like agave syrup, honey, coconut sugar, and others. Natural sugars (although they are still sugars) are a much better choice for your body.
2. 2 Keep track of your sugar intake. If you don't want to skip it entirely, make a weekly schedule to keep track of how many grams you ate. Determine your allowable amount for each day, not forgetting the maximum limit of 25 grams.
   • For example, on Mondays, you need an extra boost from your morning coffee, so you can afford two lumps of sugar. If you plan to meet up with friends on Saturday, allow yourself to order dessert.
   • You decide how strict your schedule will be.
3. 3 Identify the sources of sugar in your diet. Avoid (or cut back) foods that seem “healthy” but actually increase the amount of sugar in your diet. Take a closer look at the nutritional labels on all the foods in your kitchen cabinet to find out how many grams of sugar they contain. Four grams of sugar is equal to one teaspoon of granulated sugar. Even the healthy foods you may be eating can be surprisingly high in sugar!
   • For example, a small jar of store-bought applesauce might contain 22 grams of sugar! It's like eating five and a half teaspoons of sugar!
   • Other foods that may contain a lot of sugar include cereals, canned food, juices and canned fruits, flavored dairy products (such as yogurt), convenience foods or other pre-cooked meals, and sodas.
   • Avoid breakfast cereals and canned foods whenever possible. For example, instead of very sweet cereals, make good old oatmeal for breakfast and add fruit to sweeten it.
4. 4 Stay alert and learn to recognize alternative names for sugar. The nutritional label lists the ingredients, often listing the sugar under different names. Learn these to avoid high sugar foods. Ingredients ending in -ose, such as glucose, sucrose, fructose, lactose, dextrose, or maltose, are all types of sugar. Other alternative names include:
   • high fructose corn syrup;
   • corn syrup;
   • molasses or molasses (black molasses is better, since most of the sugar has been removed from it in the form of crystals);
   • invert, brown or raw, unprocessed sugar;
   • corn sweetener (sugar from corn);
   • syrup.

Method 2 of 3: Make changes to your diet

1. 1 Cut back on your carbohydrate intake. Some people choose to cut out sugar and carbohydrate-rich foods like white rice, bread, pasta, and potatoes altogether. If this seems too radical for you, you can keep them in your diet, but be sure to consume them in moderation. These foods induce continuous sugar cravings, triggering a spike in sugar in your body. As a result, the body releases large amounts of insulin to cope with this spike, and blood sugar levels drop. But because of this, the body begins to crave even more sugar, starting the cycle again.
   • The most dangerous are "white" varieties of bread, rice and pasta. Instead of simple carbs, include complex carbs in your diet, such as sweet potatoes, quinoa and oatmeal, whole grain breads, brown rice, and whole grain pasta.
2. 2 Prepare your own food. When you eat out, you only have a limited idea of ​​what goes into your meal. When you cook for yourself, you have complete control over what ends up in your body. Instead of convenience foods, use natural foods such as vegetables, fruits, meats, and cereals.
   • If you are eating out, do not hesitate to make special requests. You can ask that the meat be grilled rather than fried, or that the vegetables be steamed rather than sautéed in oil.
   • You can use the online nutrient calculator to ensure that the ingredients you use for a given dish provide a balanced diet. A balanced diet is really important. The following percentages of energetic substances are considered generally accepted:
     • 40% of calories from protein
     • 40% from carbohydrates
     • 20% from fat
   • If you closely monitor your nutrient intake, you will most likely notice that your diet is lacking in protein, but very high in carbohydrates and fats. Apps like XBodyBuild can help you start keeping track of what you're sending into your body.
3. 3 Replace refined sugars with natural ones. The sugars in most groceries are bad for your health, but the natural sugars found in fruits and vegetables go together with other health benefits. Replace the chocolate bar with nutritious fruits like bananas and dates.Even in the case of baked goods, you can substitute fruit for sugar! Use mashed banana, baked apples, and baked butternut squash to sweeten your cakes, homemade ice cream, or smoothies. Many fruits can be baked and used as a dessert. For example, you can bake an apple and then add cinnamon. Even in many ready-to-use cake, cookie, and brownie mixes, you can substitute applesauce for some of the ingredients to lower the calories. Above all, be sure to check the nutritional labeling to make sure no sugar has been added to the applesauce.
4. 4 Eliminate fast food from your diet. Even savory dishes are bland and often contain a lot of refined sugar. For example, a chicken breast grilled or charcoal-fried in fast food restaurants is most likely flavored with sugar for flavor. Fast food chains try to get flavor as quickly and cheaply as possible, and almost always use sugar to speed things up. Eat in restaurants that take a little longer to prepare, or just cook at home yourself.
   • Fun fact: Three out of four teaspoons of sugar Americans eat come from groceries.
   • In some cases, eating outside the home cannot be avoided. It happens from time to time. But even in this case, take your time and study the menu to choose the most healthy dish. Your body will be grateful to you.
5. 5 Stay away from foods where sugar is listed among the first three items on the ingredient list. The ingredients on the nutrition label are listed in descending order based on how much of each ingredient is in the food. If you find sugar (or any alternative names for it) among the first three, then the sugar content is very high. And if more than one type of sugar is listed on the nutritional label, you should avoid that product at all costs.
   • Be wary of foods that claim to be "natural" or "organic" sweeteners. These sweeteners still contain calories and will not add any nutrients to your diet.
   • Sugar is still present in "low sugar" foods, so it is best to avoid them. Whichever product is used to replace the original sugar content is most likely bad for your health too.
6. 6 Stop drinking sugary drinks. On average, a sugary soft drink contains 9 teaspoons of sugar, while the World Health Organization recommends 6 teaspoons of sugar per day. Diet soda may not have calories, but it is still full of artificial sugar, which increases your risk of diabetes and obesity.
   • While energy drinks can give you the strength you need for your workday, they are full of unhealthy sugar.
   • Sugary drinks are a very common trap in the modern diet. Some iced teas and soft drinks contain nearly half the recommended daily limit for carbs and sugars. Be aware of how much sugar you are drinking!
   • Even healthy, natural juices without sweeteners are full of natural fructose. Natural sugars are healthier, but plain water is better.
7. 7 Don't skip breakfast and make sure your meals are healthy and in moderation. A good breakfast of toast, whole grain cereal, or oatmeal will energize you all day. These foods release energy slowly, so you are less likely to experience sugar cravings. You should also get enough fat and protein with breakfast from animal protein products such as eggs, bacon, sausages, or the like.
   • Don't eat sugary cereals - instead, look for sugar-free whole grain cereals.Learn to cook different types of porridge, from porridge with amaranth to barley porridge. Top with a few blueberries for delicious!
8. 8 Cut back on the amount of sugar in your meals and baked goods. Unlike yeast, flour, and butter, which are difficult to change in a recipe, reducing the amount of sugar will not affect the end product in any way, just taste. Instead of relying on sugar, use different spices for flavor, such as cinnamon and nutmeg.
   • Add one fruit instead of sugar to cakes. Bananas are often a great addition, even if they are overripe and not good for anything else!
   • Don't add sugar to desserts and use the natural sweetness of the fruit. Stewed (cooked, a cross between stewing and boiling) fruits are always delicious, especially when sprinkled with spices and served with a sugar-free vanilla custard.
   • Add fresh plain yogurt as a fruit salad dressing. Other tasty options include baked apples or frozen berries.
   • Want to satisfy your sweet tooth? Toasted wheat germ bread, or a few bagels with fruit chunks or a thin layer of low-sugar jam, can be a helpful rescue.
9. 9 Replace lemonade with plain water without additives. Lemonade can cause obesity due to the sugar in its composition, so it is very important to get rid of the habit of drinking it (if you have one). Switching from regular soda to diet soda affects your calorie intake, but can moderate your sugar cravings.
   • If plain water doesn't bring you complete pleasure, try adding natural foods to it. Squeeze some lemon or orange juice for a citrusy drink. Soak cucumber slices or strawberry slices in a jug of water for a refreshing, summertime option. Or you can buy an infuser to flavor the water. Just add the fruit to the infuser to keep it from mixing with the water.
   • If you are lacking in flavor in your drink, sugar-free teas can also help.
   • Some people miss the feel of drinking from a can. If this is the case, flavored soda can be a great option to combat your lemonade habit. These drinks come in a variety of flavors, from lime to pomegranate, but be sure to go with the sugar-free version.
10. 10 Eat healthy snacks throughout the day. Sweet snacks have a habit of permeating the daily diet in all seemingly harmless ways: a muffin in the morning, a chocolate bar for lunch, or candy in the evening. All this leads to an increase in sugar in the diet, and mindlessly chewing does not do any good to your health. To stay in the mood throughout the day, eat healthy snacks like carrot and celery sticks, hummus, a couple of nuts, or an apple. Be careful with dried fruits: they are full of calories and fructose.

Method 3 of 3: Stick to Your Commitments

1. 1 Clear your home of sugary foods. Don't put temptation in your way! Keeping sweet treats like cookies, lemonade, or white bread in the kitchen will only give you the opportunity to add extra sugar to your diet. A cookie here, a sip of soda there, and you've already exceeded your daily allowance. If you've made the decision to cut back on sugar in your diet, throw away or give away all foods that have too much sugar on their nutrition labels for your new lifestyle.
   • This is difficult if you have roommates / flatmates or live with family members who don't share your sugar cut. Discuss with household members if they have a desire or willingness to change their eating habits for their own health.
   • If they don't want to cut out sugar, separate your groceries from the rest of the food in the house.Take one shelf in your kitchen cabinet with your own food and tell yourself that you can only eat those foods.
   • Store your food in a totally different place so you don't have to look at your roommates 'sweets or your kids' treats whenever you want to grab a bite to eat or cook a meal.
2. 2 Cope with sugar cravings. People are simply programmed to love sugar. Carbohydrates, including sugar, release serotonin in the brain, which gives us a sense of calm and relaxation, and also provides good general state of health after being fed with sweets. When you eliminate sugar from your diet, you may feel withdrawn, but there are ways to help you fight your cravings.
   • Wait it out. As with any addictive substance, you may feel craving for the first 2–3 days after quitting sugar. However, if you can make it through those first 72 hours, you will begin to notice that your cravings are waning.
   • Eat something else. You may feel a craving for sweets if your blood sugar drops too low (most likely because you haven't eaten for a while). However, sugar is found in many foods, including vegetables, so you can correct imbalances without reverting to your old habits.
   • Get distracted by doing something that brings you pleasure. Listen to your favorite music, go for a pleasant walk, or immerse yourself in an interesting task at work.
   • While fruit is a healthier option, it still contains sugar. A high protein snack combined with healthy fats will help suppress cravings and energize you. For example, you can eat a hard-boiled egg and almonds.
   • Research suggests that chewing gum can effectively combat sugar cravings. Look for the sugar-free option, of course!
3. 3 Don't go shopping on an empty stomach. This is not just folk wisdom, it is the results of scientific research. People who are hungry tend to buy tasty but unhealthy foods from the supermarket. If you have a sweet tooth, you are more likely to fall for your favorite snack to satisfy your hunger.
   • If you need to shop but are hungry, grab a bite to eat until you have a full meal. A small, healthy snack, eaten 5 minutes before you go to the store, will keep you from coming home with sweets.
   • Some supermarkets now have an inexpensive service, the essence of which is that you can order groceries in advance and then pick them up. This is a great way to control your purchases based on nutritional value. In addition, this method will save you from buying unnecessary things and, in fact, save you money.
4. 4 Concentrate on feeling well soon. When you eliminate sugar from your diet, chances are you will experience high cravings for at least several weeks. However, if you can overcome the initial barrier, you will notice that your body feels healthier and your mood is improved. It has been found that there is a direct relationship between sugar consumption and problems such as chronic fatigue, depression, anxiety, sleep and digestive disorders, and hormonal diseases. Even if you really want to eat a free donut in the kitchen at the office, consider how good you will feel once the cravings pass. Rest assured that, like any other addiction, your severe withdrawal symptoms will dull once your body gets used to the lack of sugar.
5. 5 Remind yourself of the risks associated with sugar consumption. Sugar is associated with a wide range of diseases, many of which can be fatal if you do not regulate your intake of this product.Whenever you have sugar cravings, remind yourself why you are giving up sugar: sugar can trigger acne, infertility, certain cancers, osteoporosis, vision loss, and kidney disease. It has also been linked to mood swings, depression, chronic fatigue, and memory loss. Research shows that sugar can cause fatal cardiovascular disease even in thin patients who appear healthy on the outside. What's more, sugar is known as "empty calories". In other words, it adds calories to your body, but does not provide any nutritional value. As such, sugar is closely linked to obesity (even more so than the fat found in foods).
   • Although the causes of diabetes have many components, type 2 diabetes is caused by a combination of genetic predisposition and lifestyle, including diet. While sugar consumption does not necessarily lead to this disease, it puts you at greater risk, especially if you have diabetes in your family.
   • While this is not the only reason, sugar certainly leads to the formation of holes in the teeth, which are expensive and painful to treat. Sugary foods can cause tooth decay or gum disease.
6. 6 Pamper yourself from time to time. If you've cut sugar out of your life entirely, you may find yourself thinking about it all the time. Better to keep your sugar intake within the World Health Organization guidelines (which is 25 grams a day) and indulge yourself with a treat once a week. Pick a day when you think you need sweets and indulge yourself if necessary. Maybe you need a big, sugar donut for breakfast every Monday to get ready for the work week, or alternatively, you need to chill out with a giant bowl of ice cream on Friday night.
   • Many nutritionists believe that a little indulgence in any strict diet increases the chances of adhering to that diet in the long term.

Tips

• Decide on your goals, and then follow them. Don't allow exceptions!
• If you are eating out, share a sweet dessert with the other person. This will still taste, but don't eat the entire serving alone.
• Read labels on all foods. Sugar can be found in the most unexpected places: in baby food, canned vegetables, and potato chips. It is a "hidden sugar" that does a lot of harm because we consume it unknowingly.
• Sprinkle black pepper on the strawberries for a sweeter taste. The same effect is given by a plant called fragrant myrrh or chervil (so beloved by diabetics). Strange, but it really tastes good!
• One natural sweetener you can take advantage of is stevia, which is popular in Japan and South America. Find out more information about its benefits and side effects.
• Fun fact: The average American consumes about 70 kilograms of refined sugar annually.

Warnings

• Calculate your BMI, [[calculate-body-mass-index] body mass index]] If you are going to diet or make other changes to your diet, make sure that your weight does not fall below normal.
• Be careful not only for excessive sugar consumption, but also for its lack, otherwise it can lead to fainting.
• Don't be fanatic. The idea is to significantly reduce your sugar intake, however, there will still be various activities and events in your life where you will eat more sugar than usual. Get the motto “Everything is good in moderation”, and soberly assess the amount of sugar consumed. For example, a bottle of sauce may contain a lot of sugar, but if you add just a drop, you will get very little sugar.

You will need

• Sweet spices
• Throw away foods that contain too much sugar
• A collection of healthy food recipes to inspire