Monday, March 4, 2024

How To Give Up Sugar In Your Diet

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Limit Items With High Sugar Content In The House

No Luck Giving Up Sugar? Eat This

If you keep high sugar foods in the house, you may be more likely to eat them. It takes a lot of willpower to stop yourself if you only have to go as far as the pantry or fridge to get a sugar hit.

However, if you live with others it can be hard to keep certain foods out of the house so you may want to have a plan in place for when sugar cravings strike. Studies have shown that distractions, such as doing puzzles, can be very effective at reducing cravings .

If that doesnt work, then try to keep some healthy low sugar snacks in the house to munch on instead.

Relief For The Keto Flu

If your goal is to transition to a ketogenic diet, then you will have to give your body time to adjust.

The ketogenic diet may have health benefits, especially for some people with epilepsy and other neurological disorders. If you are starting a ketogenic diet for health reasons, you may have to suffer the uncomfortable symptoms for a little while. Think of it like an actual fluyou just have to bear it. If your symptoms dont improve after three weeks, talk to your doctor.

If you are following a low-carb or keto diet for weight loss, consider altering your approach. A low-carb diet has many of the same health benefits as a keto diet, including weight loss. The only difference is that your body will not enter a state of ketosis.

Ketosis can lead to rapid weight loss, but it is usually temporary. Always consult with your healthcare provider before transitioning to a ketogenic diet.

To transition to a low-carb diet and put an end to the keto flu, all you have to do is eat some fruit. When the body has access to glucose , it no longer needs to burn fat for fuel.

Choose Healthier More Real Sources Of Sugar

Like I mentioned before, sugar exists in whole foods, like beans, vegetables, and fruits. Sugar provides us with energy and is not a bad thing if consumed in moderation from whole foods and within a well-balanced diet. There are several healthier alternatives to adding sweeteners to your food. They are the following:

  • Coconut Palm Sugar this sugar is actually sap from the coconut palm which is heated and evaporated which reduces it to granules. Coconut sugar is nutritious and has a low score on the glycemic index . Coconut sugar tastes similar to brown sugar, but slightly richer. .
  • Raw Honey is simply honey that has not been filtered or pasteurized so it includes beeswax, royal jelly, bee pollen and propolis . Raw honey is pretty awesome. Its used by many cultures as a remedy for ailments, including ulcers, digestion problems, and as an antibiotic. Raw honey contains antioxidants, vitamins, minerals, amino acids, and enzymes. Make sure to look for raw in the name, as processed honey has no such health benefits. A honey simply labelled as un-pasteurized is likely filtered, but hasnt been heated. It would not be considered raw because it has been filtered and had the royal jelly, beeswax, bee pollen, and propolis removed. .

While these three better-for-you sugars do contain many more health benefits than processed sugar, I want to stress they are all stillsugar. Therefore, make sure you consume them in moderation.

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My Muscles Grew Stronger

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In one of the most stunning studies of recent years, scientists have linked refined sugar to a condition called sarcopeniabasically, age-related loss of muscle mass. It happens because added sugar actually blocks the body’s ability to synthesize protein into muscle. By reducing the impact of sugar thanks to Zero Sugar Diet, you will keep your muscles younger and strongerprotecting you from injury and helping you to burn fat faster and more efficiently.

Youll Feel Lighter Brighter And Happier

Giving Up Sugar Case Study: How I Quit Sugar In 2 Weeks (With images ...

Sure, eating your favorite cake or ice cream may make you feel better in the short term, but over the long haul, your mental health can take a beating. Did you know that overeating sugar is linked to depression? The underlying chronic inflammation that happens when we eat a high-sugar diet negatively impacts our brain function one of the reasons we get blue with too many sweets.

A 2015 study published in the American Journal of Clinical Nutrition found that women who ate sugary foods with a high glycemic index increased their risk for depression. Another study published in 2017 in the journal Scientific Reports found that men who consumed more than 67 grams of sugar every day increased their risk for depression when compared to men who ate less than 40 grams each day.

Just consider a small child after eating their Halloween or Easter stash. They often turn from little angels to pesky devils! If you want to eat to beat the blues, youll want to stop eating sugar especially if youre prone to depressive states.

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Manage Your Stress Levels

Research shows that stress affects food preferences and increases cravings for sweet foods.

Sugar also appears to have a calming effect on stress hormones, which contributes to your desire for sugar when feeling stressed.

Keeping your stress in check will make it easier to cut sugar from your diet and help keep cravings under control.

Taking a short walk, talking to a friend, and reading a book are a few simple ways to relax.

Read Also: Why My Sugar Level Is High In The Morning

Get Started Cutting Down On Sugar With These Tips:

  • Toss the table sugar , syrup, honey and molasses. Cut back on the amount of sugar added to things you eat or drink regularly like cereal, pancakes, coffee or tea. Try cutting the usual amount of sugar you add by half and wean down from there.
  • Swap out the soda. Water is best, but if you want something sweet to drink or are trying to lose weight, diet drinks can be a better choice than sugary drinks.
  • Eat fresh, frozen, dried or canned fruits. Choose fruit canned in water or natural juice. Avoid fruit canned in syrup, especially heavy syrup. Drain and rinse in a colander to remove excess syrup or juice.

Read Also: What Can Cause Your Sugar To Go Up

How Can I Flush Sugar Out Of My System Fast

According to research, drinking sufficient of water aids in the removal of glucose from the bloodstream. The typical individual should strive to drink eight glasses of water every day on average. Drinking plenty of water while you are indulging your sweet craving and throughout the rest of the day afterward will assist your body in returning to its usual state of functioning.

Learn How To Read Labels

The Best Way to Get Off Sugar

Sugar goes by many different names. Other names for sugar that you may spot on a list of ingredients include maltose, sucrose, high fructose corn syrup , molasses, cane sugar, raw sugar, syrup, honey, corn sweetener, and fruit juice concentrates.

You can also see how much added sugar a food contains by reading the Nutrition Facts label, which contains “added sugars” and “total sugars.”

One gram of sugar contains four calories, so if a product has 15 grams of sugar per serving, thats 60 calories just from the sugar alone, not counting the other ingredients.

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Spoiler Alert: The First Couple Of Days Are The Hardest

Because sugar is so addictivestudies show that it’s as addictive as cocaine you might even experience some withdrawal symptoms in addition to cravings. “These symptoms usually occur in the first few days and can include headaches, stomach upset, irritability, and fatigue,” says Seti. “They will pass, so stick with it!”

With that in mind

Drink Plenty Of Pure Water

Water is essential for the normal functioning of human body. Water improves the condition of nails, skin and hair, it improves digestion and lowers blood pressure. Whats also important for the no-sugar diet is the fact that water speeds up your metabolism, which increases your chances of building the body you strive for. The recommended water intake is 2700 ml for adult women and 3700 ml for adult men.

Also Check: What To Eat To Keep Sugar Level Down

Pay Attention To Food Labels

Food labels provide valuable information about the carb content of packaged foods.

Paying attention to serving size is also important, especially when eating foods that may be higher in sugar and have smaller serving sizes than many people traditionally eat.

For instance, cereal packaging and commercials often exaggerate serving size depictions, making it easier for people to eat more than one serving at a time .

Summary

Reading food labels and understanding serving sizes can help you make more informed choices when it comes to reducing carb intake.

Diminished Risk Of Cancer

Pin on No Sugar

Theres plenty of evidence that quitting sugar can lower the risk of cancer partly because sugar leads to weight gain and body fat, which increases the risk of cancer.

At least one study of people with a lot of refined sugar in their diets showed an increase in pancreatic cancer.

Alcohol has recently shown a connection to various types of cancer, and the mechanisms and reasons are thought to be similar to sugar.

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Avoid: Fruit Juiceand Dried Fruit

Whole fruit is a must for good health, but the key word there is whole. Juicing fruit often strips out the fibre, as well as many of the nutrients leaving behind a concentrated dose of sugar which can be as high as that in a can of Coca-Cola. Dried fruit sucks out the water and leaves the sugar behind, leaving behind a much greater dose of sugar than in the same whole fruit.

Say No To Sugary Drinks

Soda, fruit juice, sports drinks, iced teathese and other sweetened beverages are sneaky sources of added sugar. One can of cola, for example, racks up nine teaspoons, already a third more than the six teaspoon daily limit suggested by the AHA.

“Sweetened beverages or drinks made from fruit juice are like liquid sugar, and they add lots of calories without satisfying hunger,” said Avena, who suggested substituting seltzer for soda, as seltzer has no added sugar and zero calories. As for fruit-flavored beverages and fruit juice, sub in fruit-infused bottled water or water with fresh fruit slices added to it.

Also Check: How To Lower High Sugar Quickly

What Happens If You Dont Eat Sugar For 30 Days

You would lose all of the health benefits of cutting out added sugar for 30 days only to return to a high-sugar diet, so negating the benefits of cutting out added sugar. Participating in a 30-day no sugar challenge, like any restricted diet, may result in an unhealthy obsession on sugary foods, as has been shown in the past.

Beware Of Artificial Sweeteners

I Quit Sugar: Your Complete 8-Week Detox Program and Cookbook

Many people turn to artificial sweeteners when trying to avoid excess sugar in their diets. While many consider these type of zero calorie sweeteners safe or guilt-free, theyre not helping you one bit. No, they dont contain calories, but they also dont contain any nutritional value so your body wants more and more of them, thinking the sweetness will provide you, at least, with energy, which it never does so youre left craving more and more sweets. You are still used to highly sweetened food and this is what you need to move away from. Artificial sweeteners can also increase your cravings for sugar and carbs and they can deplete your bodys store of chromium, which is a crucial nutrient in blood-sugar metabolism. Theres a reason why diet soda is highly correlated to weight gain and obesity.

For all you Stevia lovers out there, the same goes for Stevia. Forget the notion that natural sweeteners that contain zero calories are actually good for you. Yes, the stevia plant contains green leaves that are naturally very sweet and calorie-free. However, the extracts and powders you can purchase in the grocery store have very little to do with the original plant. Stevia, as an extract, is highly processed and only contributes to your continued dependency on needing more and more sweets.

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Break The Sugar Addiction

If you’re “hooked” on sugar, don’t try to eliminate all sugary foods at once. If you deny yourself even a single piece of candy or sliver of cake, you’ll only crave sweets more. Instead, eat a healthy diet made up of more satisfying foodswhole grains, fruits, vegetables, healthy oils, and lean protein. “Steer yourself away from sugar and eat these foods, which are digested more slowly. They’ll help to even out your blood sugar and you won’t have spikes and crashes all the time,” Dr. Hauser says.

Here are a few suggestions to help you break the sugar habit:

Keep sugary foods away. Don’t tempt yourself by stocking candy, cookies, and other high-sugar foods in your cupboards and fridge. “As a substitute for these things, keep fruit around,” suggests Dr. Hauser.

Sweeten foods yourself. Start with unsweetened iced tea, plain yogurt, and unflavored oatmeal. Then add your own sweetener. No matter how much sweetener you add, you probably won’t put in as much as the manufacturer would have, according to Dr. Hauser.

Watch for hidden sugars in foods. Be wary of foods where sugar tends to hide, including reduced-fat products. “When companies take out the fat, they add back almost all the calories in sugar,” Dr. Hauser says. Read labels. Avoid products that list sugar as the first ingredient or that contain several different types of sugar it’s one way manufacturers avoid having sugar listed as the first ingredient.

Q How Do You Help People Wean Themselves Off Sugar And Stay Off It

Sarah: Ive organised a realistic eight-week plan in my book, but one of my main messages is that to cut out sugar for life, you must eat more good fats. Ive talked to many groups of young women who say that theyve tried my programme and they find it tough, and theyre still hungry. So I ask them if theyve added fat to their diet, and most of them are horrified. But that is my number one secret lose the sugar, eat more fat. Good ways to do this are by drizzling butter, nut or olive oil over steamed vegetables, and adding avocado, nuts or cheese to salads.

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No Sugar Diet And Benefits Of Quitting Sugar

As delicious as a sweet treat can be from time to time, most of us dont realize the amount of added sugar were consuming every single day. If we understood the health benefits of quitting sugar and a no sugar diet we would look at those treats differently.

The recommended amount of daily sugar consumption for adults is 12 teaspoons or less. However, the Centers for Disease Control and Prevention reports most adults are taking in 17 teaspoons or more of added sugar on a daily basis.

There is a direct link between sugar and diseases like obesity, type 2 diabetes, heart disease, and surprise, surprise addiction. Sugar is addictive and its making us sicker.

One of the biggest reasons were consuming so much sugar is because it is literally in everything we eat. Even foodstuffs, like salad dressing, yogurt, ketchup, bread, pastas, and many other products contain sugar.

Whether we consider these foods healthy or not, at the very least they are not seen as desserts, so they are not perceived as foods that contain added sugars.

To make matters more pressing, the truth is that sugar shares many of the same addictive properties as illicit drugs like heroin, cocaine, opioid prescription painkillers, and benzodiazepines.

Evolutionary Basis Of Sugar Withdrawal

I Gave Up Sugar For Two Months And Here

Believe it or not, there is an evolutionary basis for your ice cream cravings. Our early ancestors were biologically driven to seek out high-calorie foods, such as fruit and honey. Consuming sugars helped them build up body fat, which was essential for surviving periods of scarcity. The brain rewarded this survival instinct by releasing feel-good neurotransmitters.

Neurotransmitters are the brains chemical messengers. There are billions of these molecules at work all the time, sending messages throughout your nervous system that allow you to think, move, and breathe. They also affect mood.

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Does Nosugar Diet Include Fruits

Before starting a sugar-free diet, its important to decide whether you want to eliminate natural sugars that can occur in fruits and dairy products. Beware, complete elimination of fruits is not a healthy choice as they are rich in essential nutrients, vitamins, antioxidants that help our body ward off illness.

Does Sugar Detox Help

Its important first to understand why removing sugar from our diet is a good thing. You dont have to be a sugar addict to want a break from sugar. The reason for going on a sugar detox is to purge your system of sugar. Most recognize it as a way to lose weight, but there are many side effects of too much sugar which can lead to long-term health problems such as diabetes.

First, discover the root cause of your sweet or carb cravings. Backtrack your daily routine and start cutting out one sweet food from your diet every week. For instance, put less to no sugar in your morning coffee, no bread with dinner and no dessert post-dinner. You will be surprised to see how your body responds to these changes almost immediately.

Whether you choose to go cold turkey or opt for incremental method to cut down on your sugar intake, these six nutritional and lifestyle tips can help you remove sugar from your diet:

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