Excessive sugar consumption causes various health problems, so more and more people are choosing to give it up altogether. By eliminating it, in addition to reducing the risk of obesity, diseases of various organs, heart complications and much more, it is possible to improve mood and increase physical energy. Since it is similar to other addictive substances, such as caffeine and alcohol, by giving it up, you may experience withdrawal symptoms and an overwhelming craving for sweets before you begin to feel happier, healthier, and able to control your your nutrition.
Steps
Part 1 of 3: Knowing the Basics of Sugar
Step 1. Learn how sugar affects the body
Sugar is a simple type of carbohydrate that the body needs for its own energy supply. Sweet foods taste good because humans have evolved using it as a calorie source. However, now that it is found in everything we eat, we are led to consume far more of it than we can turn it into energies. Excess sugar can lead to weight gain, heart problems and tooth decay.
The extent of the causes of sugar-related problems is still being researched. Recent studies indicate that sugar activates the production of a hormone that makes cells more sensitive to cancer formation. Additionally, it has been linked to liver disease and premature aging
Step 2. Learn about the different types of sugar
When you think of sugar, you think of it as a granulated pile, white or cane, but in reality it exists in various forms and in all types of food. There are two macro-classifications: naturally occurring sugars, found in fruit, and added sugars, such as those found in cake dough. Sugar is known under several names, which are best learned so you know what to avoid:
- Naturally occurring sugars they are fructose, which is found in fruit, and lactose, which is found in milk.
- Added sugars include white sugar, molasses, beet sugar, brown sugar, agave syrup, fructose syrup, turbinado sugar, honey, maple syrup and much more. These sugars come from plants or animals (in the case of honey), but are usually added to other foods to sweeten them.
Step 3. Eliminate added sugars from your diet
Added sugars, mixed with foods to sweeten them, by themselves contain no nutritional value, and it's easy to eat large quantities without feeling full. In nature, the sugars of fruit and milk are accompanied by vitamins, minerals and fibers that give a sense of satiety and, therefore, reduce the caloric intake of sugar. Some people choose to forgo fruit and milk to eliminate all sugars from their diet. However, when eating a diet that is free of these carbohydrates, make an effort to cut out the added sugars.
- For example, when you eat something with added sugar, like a cookie, you don't get fiber and nutrients that help you feel full, so you end up consuming more sugar than your body needs.
- However, a food that is naturally sugary, such as orange, contains a lot of fructose, but it also has vitamin C, fiber and water. When you eat an orange (not just the juice, but the whole fruit) you feel full after consuming the right amount of sugar.
Step 4. Beware of artificial sweeteners too
Since researchers have discovered that sugar has deleterious effects on the body, scientists have developed several low-calorie artificial sweeteners to replace it. The problem is that artificial sweeteners can cause far worse consequences than simple sugars. Aspartame, saccharin, sugar alcohols and other sweeteners produce various side effects, potentially harmful to health. Also, when sugar is given up, the taste of artificial sweeteners can cause people to crave it even more.
It is best to avoid any processed food, sweetened with artificial sweeteners, such as diet drinks and any sweet food that carries the sugar-free label, including candy, ice cream, cake
Part 2 of 3: Changing Your Buying and Buying Habits
Step 1. Always check the labels
To eliminate sugar, you need to pay close attention to what you buy in the supermarket, since it is added to all foods. You may expect to find it in certain foods, such as cookies, but you will be surprised to find that it is also commonly added in savory foods, such as salad dressings, bread, and tomatoes. Check labels carefully and avoid foods that contain sugar.
- Sugar is sometimes listed under various names, including sucrose, glucose, dextrose, fructose, and lactose. Avoid anything that contains the ending "-ose", as it indicates added sugars.
- Artificial sugar may be referred to as aspartame, acesulfame potassium, saccharin, neotame, sucralose, maltitol, sorbitol or xylitol.
Step 2. Choose less processed foods
Sugar is commonly added to processed and packaged foods to improve their taste, texture, and shelf life. If you don't intend to waste ten minutes reading labels every time you choose a product, try to orient yourself towards unprocessed foods. Shop for fresh bulk foods, meats, and dairy products.
- Frozen foods, packaged snacks, canned soups, yogurt, sauces, salad dressings, and marinated foods often contain added sugar. Try to reduce consumption to zero.
- Fruit can also contain sugar when processed. Fruit juices and nuts are low in fiber and water (which help the sense of satiety), so they lead to excessive sugar consumption. If you want to include fruit in your diet, buy fresh fruit.
Step 3. Cook indoors as often as possible
In this way you will be able to control exactly the transformation of foods and you will not be stressed by examining the quantity and type of added sugars. It is much easier to give up the consumption of this carbohydrate when you manage what you eat.
Step 4. Create delicious sugar-free treats
Sugar adds flavor to dishes and gives a particular texture, so when you decide to eliminate it, you will have to find another way to satisfy your palate. Otherwise, you risk returning to old habits. Learn to cook tasty dishes, without adding too much sugar.
- Get protein by eating eggs, beans, meat, fish, tofu, and other foods that are rich in protein. Protein helps you feel full and decreases the craving for sweets.
- Eat lots of vegetables, both raw and cooked.
- Make dressings and sauces yourself to add flavor to what you eat. Use lots of spices to enhance the taste and pleasure of eating vegetables.
- Make sure you are getting healthy fats, which provide the calories you need and make you feel full. In a sugar-free diet, olive oil, grapeseed oil, coconut oil, butter and ghee (clarified butter used in Indian cooking) should be present.
Step 5. Cut down on alcohol
Alcohol contains a lot of sugar and does not come with a nutrition label, so even if you reduce your sugar intake in your diet, you run the risk of getting more than you think. All alcoholic beverages contain sugar, not just cocktails. Eliminate alcohol altogether or limit yourself to red wine, which has less sugar than beer, sparkling wine, and other alcoholic beverages.
Step 6. Order wisely at the restaurant
It is easy to consume hidden sugars when eating out, since the dishes do not carry any nutritional labels. You could also ask the waiter about the ingredients in a dish, but it is better to adopt a good strategy by ordering dishes that contain less sugar. To eat sugar-free foods when you are at a restaurant, try to do this:
- Take salads dressed simply with oil and vinegar, rather than choosing a ready-made dressing.
- Ask that the dish is not cooked with sauces and dips that may contain added sugar.
- When in doubt, order steamed vegetables or grilled meat instead of oven-cooked or over-elaborate dishes. On the menu, look for the simpler courses.
- When ordering dessert, opt for a portion of fruit or skip it altogether.
Part 3 of 3: Committing to Eliminating Sugar
Step 1. Stock up on healthy foods
By filling the cupboard with foods that do not contain sugar, you will be able to give them up more easily. When you are hungry, it is important to have a range of healthy foods on hand so that you don't fall back into the habit of consuming sugar. Sugary foods are often cheaper on the pocket, so your goal may require careful planning to ensure you get enough good food that you don't crave for sweet things.
- Fill your cupboard and refrigerator with sugar-free foods for breakfast, lunch and dinner.
- Make sugar-free snacks and keep them handy. When you feel hunger pangs, you should have sliced carrots, nuts, hummus, whole grain crackers (make sure they're sugar-free), and other snacks available.
Step 2. Stay calm if you experience withdrawal symptoms
After giving up on sugar, chances are you will experience nausea, headaches, and irritability in the first week or two. The body, which relied on daily sugar reserves, misses it until it gets used to it. In the end it will be worth getting over this discomfort, because your mood will improve, you will feel healthier and have more energy than before, when you were addicted to sugar. Here are some suggestions for dealing with this phase:
- Drink lots of water. By hydrating yourself, you will help your body feel good and reduce withdrawal symptoms.
- Eat regularly. Even if you may be less enthusiastic about your sugar-free menu, be sure to nourish your body so you will start feeling better right away.
- Give yourself a break. If you are irritable and tired, try to rest for a few days and find time to pamper yourself until your energy level has stabilized again.
Step 3. Make a plan to manage cravings
You may dream of sweets, ice cream and candy for the first few weeks, but rest assured that the craving will eventually disappear. In the meantime, curb it like this:
- If you feel the urge for a fizzy drink, drink plain water with a squeeze of lemon or lime.
- If you need a sweet treat, try eating baked pumpkin or sweet potatoes topped with a little butter or cream.
- If you're craving something fruity, eat a serving of fresh raspberries or strawberries.
- Eat nuts and seeds, as they are packed with nutrients that reduce appetite.
Step 4. Join a diet program or join a support group
It's not easy to give up on sugars, so it can be helpful to get support from other people who are going through the same experience. Instead of going it alone, join a support group, real or virtual, to motivate yourself by sharing your story and listening to others, but also making suggestions that make the transition easier. It's nice to have people you can share your progress with!
Step 5. Try to inform friends and family of your choice
Giving up sugar will affect people who eat it regularly, especially if you cook for your family or if others cook for you. Explain to them the reasons for your choice, which foods you can no longer eat and which ones do not bother you. Ask for help in achieving your goal and maybe someone will join you.
Step 6. Don't give up if you break the rule
It's common for parties and other special occasions to have sweet and sugary foods, and it's almost impossible not to indulge from time to time. If you happen to eat something that contains sugar, limit yourself to a single bite or a single cookie, so as not to mess with your plans. Afterward, resume eating sugar-free.
For a couple of days after your decision, you may feel an increased craving for sweet foods, so you'll need to be very careful to keep away from sugars
Advice
- When you feel a craving for sugar, eat some fruit instead of fruit juice or a sweet snack. Fiber will make you feel full (so you won't be tempted to overdo it), while natural sugars will help keep cravings in check.
- Don't overeat, even if it's good and healthy. Excess is never good!
