Monday, October 3, 2022

How To Cut Sugar From My Diet

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So What Happened When The 8 Weeks Were Over

I quit sugar and my life changed, here’s how…

After the programme, I had no physical urge to eat sugar and was fearful that a piece of chocolate here or there would very quickly lead to a twice-a-day, impossible-to-resist habit. My gut felt healthier, Id lost some very persistent pounds and despite eating what I thought was a generous amount, was having no trouble keeping weight off. Psychologically, being released from the craving cycle and the chocolate addiction was also liberating.

However, a few weeks on and I already notice the quiet whisper of cravings. Its harder when things arent black and white. I can have a bit but when does that become too much? Satisfying cravings with sugar just seems to generate more cravings. Its empowering to be able to say no. I plan to keep it that way.

Find more help on cutting back on your sugar intake on the NHS website.

If you have a diagnosed condition or an underlying health problem, are pregnant, breast-feeding, very young or elderly, consult your GP or dietitian prior to making any changes to your existing eating regime.

Caroline used a combination of resources in her quest to quit. Sarah Wilsons 8-week I Quit Sugar online programme is a great solution if you like plenty of support through emails, features, latest research, messageboards and a diet plan.

Davina McCalls book 5 weeks to sugar-free is more moderate in that fruit is included. You can follow the suggested diet plan or select your own recipes.

How Do I Look For Sugar On Food Labels

Shakespeare told us that a rose by any other name would smell as sweet. It also holds that sugar by any other nameno matter what manufacturers try to disguise it with on a labelis still sugar. By knowing the different names sugar can be called, you can make better choices when faced with confusing food labels.

According to the U.S. Dietary Guidelines, some of the names that added sugars can go by on food labels can include the following. If you see these near the beginning of an ingredients list, avoid the product, or at least use small servings.

  • anhydrous dextrose

Easy Ways To Cut Down On Sugar In Your Diet

You know that something is officially bad for you when HM Gov slaps a tax on it. But sugar has been on the unhealthy radar for years and is seen as at least partially responsible for the obesity epidemic.

Before we get to our list of ways to reduce sugar intake heres a quick refresher on how much sugar is too much especially if youre trying to lose weight.

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I Uncovered A Different Kind Of Willpower

I dont feel like I lack in the willpower departmentIve run seven , and Ive prepared for all of them. Im not scared of putting in hard work, whether its 90 degrees out or in the single digits. But when it comes to my sweet tooth, all bets are off. During Passover, for instance, I wont touch a crumb of chametz because its not allowed. But in general, I just cant say no to a few scoops of ice cream.

This experiment helped me see that I could turn down that 2 p.m. bite of dark chocolate or the nightly bowl of frozen awesomeness, and that did feel good.

Dealing With Sugar Cravings: Consider A Simple Detox

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A sugar detox can cause unpleasant physical and mental symptoms. You should, however, keep in mind that these can also be associated with a wide range of other illnesses:

  • Fatigue and Weakness
  • Flu-Like Symptoms
  • Lightheadedness

The way our bodies react to quitting sugar will differ from person to person. The symptoms you experience and their severity will depend on how much sugar you were consuming in the beginning. The good news is that the longer your body goes without sugar, the less intense your symptoms and cravings will be.

You have some great options when dealing with sugar cravings. One is the Super Deluxe Detox Kit offered by the Hallelujah Diet® and a simple 10-step sugar detox plan is suggested by health and fitness expert, Yuri Elkaim. Either of these programs can help you smoothly transition into a sugar-free lifestyle with minimal cravings.

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Get Rid Of Sugary Cereals

Even healthy-sounding cereals are packed with sugar. Kellogg’s Cracklin Oat Bran, for example, has 19 grams in a cup! That’s more than what you’d find in a bag of Pretzel M& M’s! Next time you hit the supermarket, look for a box with less than 6 grams of sugar per serving that provides a hefty dose of fiber. Some of our go-to healthy cereals include Fiber One Original Bran Cereal and Shredded Wheat Spoon Size Wheat ‘n Bran . Add natural sweetness and flavor to your bowl by pouring in some fresh berries or shredded, unsweetened coconut for a healthy breakfast!

Should I Limit The Amount Of Sugar I Consume

Because of the health risks associated with added sugars, its recommended that you watch your sugar intake.

The World Health Organization recommends:

  • Adults and children should reduce their intake of sugar to less than 10% of their total daily energy intake. On average, this equals about 12 teaspoons of sugar per day for an adult. This include all added sugars, as well as the naturally-occurring sugars in honey, fruit juices, syrups and fruit-juice concentrates.
  • Reducing your intake to less than 5% of total energy intake would provide even more health benefits.Read the nutrition panel on the food label. If the total sugar exceeds 15g of sugar per 100g of the food, check the list of ingredients to see if any added sugars are high on the list. For more information, see Where do I find added sugars on food labels?, below.

Also Check: How Much Truvia Equals 1 Cup Sugar

Why You Should Avoid Sugar

There are many reasons why you should avoid the sweet stuff:

  • It makes the body produce less leptin
  • It disrupts how amino acids transfer to muscles
  • It spurs insulin resistance, which can lead to Type II diabetes
  • It induces oxidative stress

Not all sugar is terrible for you. Natural sources like that from fruit, honey, and maple syrup arent as bad as from processed sugars and HFCS but its still possible to overdo it. Theres no reason to cut all fruit out of your diet in an attempt to remove all sugar youd be giving up all those antioxidants, phytochemicals, fiber, minerals, and vitamins at the same time.

So now you know WHY you should avoid sugar and which types are worse how about some tips on how to do it?

How To Cut Added Sugar Out Of Your Diet

Nutrition Tips : How to Cut Sugar Out of My Diet

There are various things you can do to lower your sugar intake and get on the path to cutting unhealthy sugars out altogether:

  • Assess what you eat on a daily basis. Take a look at what you normally eat. Read the labels and check for the ingredients mentioned above. You might be very surprised at just how much sugar is in certain items, or surprised to find sugar in the ingredient list at all in something you didn’t think was necessarily sweet.
  • Start with small changes. Don’t try to quit sugar cold turkey. This might make sugar cravings and withdrawals worse. Starting small will make it easier for you to stick with the changes you’re making and form new habits.
  • Don’t spring for artificial sweeteners. Sugar-free doesn’t always mean healthy. Many sugar-free snacks or beverages are sweetened with artificial sweeteners like aspartame or stevia extracts, which aren’t necessarily good for you. In fact, switching to these chemically sweetened drinks can backfire on you. “Because our brain tastes sweet and perceives the sweet taste when we’re having artificial sweetener metabolically, our body acts like we’re metabolizing sugar, so you may crave more sweets if you have that,” says Gandhi.
  • Recommended Reading: How Is Cane Sugar Made

    Opt For Cold Or Nitro Brews

    Drinking a daily coffee with a spoonful of sugar is a habit that could easily sabotage your weight-loss goals. Instead, try a high-quality cold brew, or the increasingly popular nitro brews, which have a deeper but less-biting flavor than traditional drip or steeped coffees, making them easier to drink plain or with a splash of milk.

    Agave Syrup And Nectar

    Produced in South America and Mexico from agave plants, agave nectar is sweeter than honey, though less viscous, whilst agave syrup is thicker and darker. Agave nectars are typically sold in light, amber, dark, and raw varieties. The light nectar is mild in flavour and is therefore ideal for delicate dishes or beverages, whereas the amber and dark varieties have a stronger, caramel taste, making them lovely as a honey or sugar substitute on pancakes, in desserts, for use in baking and even in sauces with poultry, meat and seafood dishes.

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    Swap Marinara Sauce For Fresh Tomatoes

    There’s really no need to add sugar to tomato sauce because, well, the fruit is naturally sweet. But that doesn’t stop food manufacturers from loading their cans to the brim with the stuff. Since store-bought tomato sauce is often made with things like dehydrated tomatoes and cheap oils, they rely on the sweet stuff to amp up the flavor. Your best bet? Switch to a no-sugar-added option like Ragu’s No Sugar Added Tomato Basil or combine chopped fresh tomatoes with olive oil and spices in a frypan to create a quick pasta topper right on your stovetop.

    So What Exactly Is Sugar

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    When answering this question, you need to think beyond the granulated, highly refined, multi-purpose substance typically found in the bakery aisle at the grocery store. While it exists in many forms, the sugar in our kitchen comes primarily from sugarcane or sugar beets. This certainly is not the sugar found in natural and health-filled products.

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    Easy Steps To Reducing Your Sugar Intake

    Sugar is ruining our health . Its a fact that we all know yet all blissfully ignore time and time again. Could you find any idea about steps to reduce your sugar?

    Not only is sugar making us sick, its making us overweight, overtired and prematurely old. Sugar causes problems that make not surface for many years to come so switching your diet to a low sugar diet could be the best thing you could ever do for your health.

    There are many reasons to give up sugar but reasons are useless without practical tips of putting into action what they preach. These are some tips from me about steps to reduce your sugar?

    1. Go all out Remove any trace of sugar from your existence.

    Empty your kitchen cupboards, office desk drawers, car, bags and all top-secret stashes of all unhealthy sugar and sugary food. If you can remove any potential temptation you will be much more likely to stick it out.

    2. Replace & Re-stock

    Re-stock all of the above places with amazing all-natural substitutes and keep natural snacks and fruit on you at all times. Fulfill you desire to eat sugar by replacing it with natural sugars that will enable you to kick the white stuff.

    3. Be prepared for the worst especially at the start

    Prepare yourself mentally for the effects of a sugar rehab. The first 3 to 4 days will be the hardest. But by the end of the week youll be a whole new you. You will feel so much better for giving up sugar you will never want to go back.

    Stock Up On Fresh Fruit

    So what should you buy instead of all those sweet snacks? Nature’s candy, of course, is naturally free of all added sugars. In fact, dietitians say that eating fresh fruit is one of the healthiest ways to satisfy a sweet craving. To ensure your fruity nosh leaves you full and satisfied, pair it with protein and healthy fats, such as nuts or nut butter , keeping you fuller for longer. Examples of fruit snack pairings include:

    • raspberries and low-fat plain yogurt
    • banana and peanut butter on whole-grain toast
    • apple and low-fat cheddar cheese
    • tangerine and cashews

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    Supplement With Healthier Fats

    Lowering your intake of carbs may mean you find yourself eating not only more protein but also more fat.

    Focusing on healthier fats can help you stay on track if youre following a weight loss or weight maintenance program.

    While research has done a lot of flip-flopping as to what exactly makes a particular type of fat good for us, foods like fatty fish, nuts, seeds, olive oil, and dairy continually show up as quality fats (39,

    As with everything, moderation and variety are key.

    Summary

    How To Eliminate Sugar From Your Diet In 21 Days

    I CUT SUGAR OUT OF MY DIET FOR 1 WEEK

    Experts agree that most folks are OD’ing on sugara disaster for our health and waistlines. Spend the next three weeks ditching the sweet stuff, rewiring your cravings, and feeling better every day.

    Mounting research shows that going overboard on sugar can lead to high cholesterol and blood pressure and a greater risk of cancer, diabetes, and heart disease, not to mention excess weight gain. But theres a difference between added sugars and the kinds found naturally in whole foods, like fructose in fruit and lactose in dairy: Eating naturally occurring sugars is generally considered healthy because they contain nutrients with metabolic benefits, such as fiber and antioxidants. Added sugars have no such perks they are the type youll be eliminating during this challenge.

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    Week 1 to-do list:

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    Week 2 to-do list:

    • Start slashing: Retrain your palate by making incremental changes. You can lower your taste for sweetness in two weeks, says Dr. Katz.
    • Measure carefully: Scoop the sweetener you think you needthen put back half. Half a teaspoon goes a long way, says Sally Kuzemchak, RD.
    • Mix it up: Combine no-sugar-added foods with the sweet versions .
    • Drink only water: For a full week, down H20 instead of sodas and fruit juices.

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    Creating A Calorie Deficit

    Calories are energy that your body needs to carry out physiological functions, and that you need to power through your day and a workout. But when you eat more calories than required, your body can’t use them and they are stored as fat, reports the Cleveland Clinic. To lose weight, you need to reverse the process eating fewer calories than you need each day will force your body to stop storing fat and use stored fat for energy.

    Most people need fewer calories than they think especially when the goal is weight loss. According to the Dietary Guidelines for Americans, the average moderately active female between the ages of 26 and 50 needs 2,000 to maintain her weight. But to lose weight, the calorie requirements are even lower. In fact, many women will lose weight on a diet including only 1,200 to 1,500 calories a day.

    That doesn’t leave a lot of room if any for nonnutritive, sugary foods. If you are on a 1,400-calorie weight-loss diet and you drink a can of soda at lunch that provides almost 200 calories entirely from sugar, you’ve just consumed nearly 15 percent of your daily calorie allotment and gotten no nutrients in the bargain. It’s going to be very hard to get the nutrients you need and feel full and satisfied without going over your calorie budget.

    From The Bottle And Can

    Beverages are one of the biggest sources of added sugars in our diets.

    Eliminate soda from your regular diet. Just get rid of it. If you must, drink diet soda. Ideally, though, you should get rid of diet soda, too.

    That may sound extreme, but sweetened beverages are by far the biggest source of added sugar in the American diet 47 percent, according to the federal government. Soda along with sweetened sports drinks, energy drinks and iced teas is essentially flavored, liquefied sugar that pumps calories into your body without filling you up. Among all foods and beverages, says Kelly Brownell, an obesity expert and dean of the Sanford School of Public Policy at Duke, the science is most robust and most convincing on the link between soft drinks and negative health outcomes.

    Get this: A single 16-ounce bottle of Coke has 52 grams of sugar. Thats more added sugar than most adults should consume in an entire day.

    As for diet soda, researchers arent yet sure whether theyre damaging or harmless. Some scientists think diet soda is perfectly fine. Others, like the Yale cardiologist Dr. Harlan Krumholz, think it may be damaging. Dr. Krumholz recently announced that after years of pounding diet sodas, he was giving them up. There is reason to believe, he wrote, that the artificial sweeteners they contain lead to weight gain and metabolic abnormalities.

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    Don’t Rely On Artificially

    Though turning to artificial sweeteners may seem like the go-to move when cutting back on the real stuff, don’t be fooled! Splenda, Sweet n’ Low, diet soda and sugar-free candy aren’t any better than the real deal. What’s worse, some research, including a report in Yale Journal of Biology and Medicine and a separate American Journal of Public Health study both found an association between fake sugars and weight gainnot loss.

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