If you’re trying to cut down on your sugar intake or wondering how to eliminate sugar from your diet, you’ve come to the right place. We’ve created a comprehensive 5-step guide to help you achieve your goals and lead a healthier lifestyle. By following our tips, you’ll be able to reduce your sugar consumption and see improvements in your overall health. So let’s get started and look at how to eliminate sugar from your diet.
Step 1: Become aware of what you’re consuming
Most packaged foods contain sugar. This means that when you decide to eliminate sugar from your diet, you have to change your grocery-shopping habits. You will need to check the label on everything, from bread to sauces and even drinks.
When you start looking at the labels on foods you regularly consume, you may be shocked to see how many things contain sugar – and in large quantities. Checking the labels on everything you buy may feel like a tedious process, but you can make it slightly easier by creating a list of items that fit your diet, and adding to it as you go along. At some point, choosing sugar-free options over other products will become second nature and you won’t have to think about it anymore. Re-training yourself can take time, but it is well worth the results.
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Step 2: Skip the Dessert
When you’re eliminating sugar from your diet, the end of a meal is one of the hardest times. That craving for something sweet after your meal is one of the key challenges to face. However, if you can manage to overcome this hurdle, you’ve already won half the battle. Try seeking distraction at the end of your meals and the desire will pass. For example, try taking a walk after dinner, which will not only physically distance you from any sugar in your house, but will also give you a bit of exercise. It’s a win-win.
Step 3: Eat Whole Foods And Protein
One of the best ways to eliminate sugar from your diet is by incorporating whole foods and proteins into your meals. These foods can help stabilize your blood sugar levels, reduce cravings, and keep you feeling fuller for longer. Try to increase your vegetable, protein, and fat intake.
- Vegetables – These are low in calories and high in fiber, which means they help you feel full without overloading your body with sugar. Add plenty of veggies to your meals, both cooked and raw. Plus, you might start to find that vegetables satisfy your sweet tooth.
- Protein – Lean proteins, like chicken, fish, and eggs, can help you feel satisfied and energized without adding extra sugar to your diet. Opt for grilled or baked proteins, and try to avoid processed meats.
- Fat – Incorporate healthy fats into your diet. Foods containing healthy fats, like avocados, nuts, and seeds, can help you feel full and satisfied while also supporting brain function and hormone production. Additionally, in the absence of sugar, your body uses fat for energy, which is the principle behind the famous keto diet. Add a few slices of avocado to your salads, or sprinkle nuts and seeds over your breakfast or snacks to make sure your diet contains fats.
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Step 4: Get Enough Sleep
If you don’t sleep, you don’t replenish energy. Sugar is one of the most readily available energy sources for the body. Therefore, when your body is tired and in need of quick energy, you start to crave sugar. Yet, this creates an unhealthy cycle in which sugar disrupts your sleep and leaves you craving more sweets when the morning comes.
Sleep deprivation can also disrupt hormone balance. For example, it increases the amount of ghrelin in the body. Ghrelin is a hunger stimulating hormone and may cause an increase in the desire for sweets in addition to other snacks.
It may sound cliché, but try to get 7-9 hours of sleep a night. There’s a good reason health coaches encourage sleep. Getting enough sleep will benefit not only your sugar intake but also many aspects of your life.
Step 5: Consume Gymnema
Gymnema is an herb that has been used in Ayurvedic medicine for hundreds of years, but has been gaining popularity in Western medicine for its effects on sugar cravings. Gymnemic acid blocks sugar receptors in the mouth and therefore has a sweetness-reducing effect on sugar (1). However, supplements with Gymnema that don’t cause gymnemic acid to interact with the mouth may still help with regulating blood sugar levels (2).
final thoughts On eliminating sugar from your diet
Remember that eliminating sugar from your diet doesn’t mean you have to deprive yourself of all pleasure. It’s important to find other foods you enjoy and other ways to treat yourself that don’t involve sugar, such as playing with the flavors of your food, spending time with loved ones, reading a good book, or taking a relaxing bath.
Try to remember that sugar is addictive, so while eliminating it from your diet might be challenging at first, within a couple weeks you won’t feel the need for it anymore. And, once you start noticing the benefits, you’ll realize that it’s worth it. You’ll have more energy, better sleep, and overall improved health. Plus, you’ll feel more in control of your eating habits and empowered to make healthier choices. Good luck!
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