Cutting sugar from your diet is simpler than you can ever imagine. But don’t jump for joy yet: although it is simpler to cut sugar from your diet, it is not that easy especially if you love sugary food.
If you’re a sugar addict, your sugar habit might make it a bit difficult to cut sugar from your diet. But, how do you start? In this article, you will learn three simple ways to reduce your sugar consumption. But hey, you have to start cleaning out your pantry if you really want this to work.
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How to cut sugar from your diet
We talked to an expert, DeFigio. He is the author of Beating Sugar Addiction for Dummies. He discussed the steps one needs to take to cut sugar from the diet. According to DeFigio, you have to start reducing your sugar intake by stopping to eat the following three popular foods.
#1. Sweetened Drinks, Designer Coffee and Sodas
Much of the sugar we consume every day doesn’t come from the foods we eat, but mainly from our drinks. In fact, most of the beverages that look healthy are mainly the drinks that ruin our diet. Diet sodas can also cause trouble.
DeFigio says, “We should stay away from all kinds of sodas, whether sugar-free or sugared.” Instead, he recommends healthy, flavored water. But what of those who don’t like only water? DeFigio offers a solution: “If you are a sugar addict and you need to wean yourself off of sweetened drinks, it makes sense to add Stevia powder to your beverages instead of chemical sweetener or sugar.
Stevia is a natural, plant-based sweetener with virtually no calories and no health risk. Over time you will be able to reduce the amount of Stevia you put in your tea, coffee or water until you don’t feel like adding sweetener anymore.
#2. Empty calorie foods, frozen desserts, candy and pastries
Candy is filled with sugar, but most of us often underestimate the number of sugar grams in it – especially those candies that sound healthy, such as fruit tarts or muffins.
Be sure to check your processed food nutrition facts label if you are unsure of the number of sugar grams in it. DeFigio recommends that you avoid any food with more than 10 grams of sugar per serving. So it is important to know the serving size. If you consume more than the amount listed on the label, it means that you are getting more sugar than is indicated.
Be sure to also check your empty calorie food intake. Most of the calories in empty calorie foods come from solid fats and added sugar. They offer little to no nutritional value.
#3. Fruit juice and juice drinks
While real fruit juice offers a lot of antioxidants and vitamins, it is also a concentrated source of fructose. And fructose overload is a direct path to body fat. Generally, children’s juice and juice cocktails are just 10% or less real juice, while the remaining product is high fructose corn syrup or other kinds of sweeteners.
Locate hidden sugars to cut back
It would be easier to cut sugar intake if every product containing a sugar called it sugar. But most of the products that contain sugar call the sweetener by another name to sell the product. For instance, you might see honey, agave nectar, corn syrup, dextrose, sucrose or other confusing names.
To tackle your sugar, the first step is to learn all the names of sugar, so when manufacturers call sugar by another name, you will know instantly. Then check the foods you consume and stop eating the foods with too much-added sugar.
Bust cravings to cut back sugar
If you want to manage your cravings that will probably surface when you change your diet, you need to do the following:
- Drink enough water. Your thirst sensation and appetite are controlled by your hypothalamus. So it is easy to confuse being thirsty with wanting to eat food.
- Eat often enough throughout the day. Your body goes into starvation mode when you don’t eat for a long period. So eat sugar-free
- Plan ahead. It is important to plan what you will eat throughout the day ahead, so you don’t have to eat junk.
It may take time to finally cut sugar from your diet. Adjusting your diet may not feel normal at first, but you will be living a lower sugar life after a few weeks. When you start leaving a lower sugar life, you will enjoy the benefits a healthier diet provides and live a healthy life.