5 Best Ways To Cut Down On Your Sugar Intake
Jump To:
Achieving your fitness goals is always a challenge with sweet cravings. And when you have greasy foods like pakoras and high carb foods such as sabudana (tapioca sago) and assortments of sweets and namkeens on your plate, you may never achieve your fitness goals! High sugar intake is linked to increased appetite and weight gain.
On the other hand, a diet high in protein and low in added sugar has the opposite effect, causing reduced hunger and less food intake. Added sugar in your diet regime, especially fructose is associated with increased appetite. Sugar contributes a lot to weight gain. When we consume high amounts of artificial sugar, the sugar gets converted into fat, by our liver instantly. What’s worse is that artificial sugar is extremely addictive and is difficult to stop.
Switch To Healthier Snacks
Swap your favorite snacks with low-sugar alternatives. If you are a cookie lover, switch to multigrain or oatmeal variants that have low sugar, are high in protein and fiber, which also help improve digestion.
Cinnamon
Can’t give up on your morning cup of coffee without the sugar? add Cinnamon instead. Cinnamon is both sweet and low in calories. Additionally, it has great antioxidant properties and offers many health benefits like safeguarding your heart health and regulating blood sugar levels.
Switch To Natural Sweeteners
Add natural sweeteners such as multiflora honey or Stevia, a plant-based natural sweetener. Both honey and Stevia are sweeter than sugar and have much lower calories. Honey and Stevia also help in reducing toxin buildup in the liver and boost digestion.
Say No To Packed Juice
Most packed juices contain low fiber and are high in fructose (a carbohydrate that causes weight gain). Instead, eat whole fruits and switch to fresh lemonade or coconut water that has lesser calories and ample health benefits.
Use Natural Immunity Boosters
Neem! Neem capsules have antifungal, antibacterial, and blood purifying properties. It also aids in preventing skin-related issues and keeps your skin glowing and healthy.
Is it better to gradually cut out sugar?
Cutting back gradually and keeping your added sugar intake to a minimum sometimes works best. Eliminating sugar doesn’t always lead to permanent weight loss. But gradually cutting back and maintaining a healthy lifestyle does.
How long does it take to detox from sugar?
Note: Due to the lack of clinical studies examining sugar detoxes, there is no clear recommendation for how long you should detox whether that be 7, 21, or 30 days. Instead, Young suggests you start your sugar detox by aiming for a minimum of one or two weeks without eating added sugar.
What happens when you drastically reduce sugar intake?
Eating a lot of refined, added sugars can lead to headaches, low energy levels, and inflammation. Cutting sugar out of your diet will likely decrease inflammation, boost your energy levels, and improve your ability to focus.
How do you flush sugar out of your body?
Drink Tons of Water. Studies show that drinking plenty of water helps glucose flush out of the blood. The average person should aim for eight glasses per day. Drinking plenty of water while you are indulging your sweet tooth — and throughout the day after — will help your body get back to normal.
How much sugar is OK in a day?
Adults should have no more than 30g of free sugars a day, (roughly equivalent to 7 sugar cubes).
Children aged 7 to 10 should have no more than 24g of free sugars a day (6 sugar cubes).
Children aged 4 to 6 should have no more than 19g of free sugars a day (5 sugar cubes).
How do I quit sugar in 5 days?
Here are 11 more useful tips to stop sugar cravings:
- Drink a glass of water. Some people say that dehydration can cause cravings.
- Eat a fruit.
- Avoid artificial sweeteners.
- Eat more protein.
- Talk to a friend.
- Sleep well.
- Avoid excess stress.
- Avoid certain triggers.
What are the symptoms of too much sugar?
What are the symptoms of sugar overload?
- Headaches.
- Irritability.
- Fatigue and difficulty concentrating.
- Feeling jittery or anxious.
- Feeling shaky or dizzy.
- Hunger.
- Bloating.
How do I quit sugar for a month?
- Cut back on sugary drinks.
- Avoid sugary desserts.
- Avoid sauces with added sugar.
- Eat full-fat foods.
- Eat whole foods.
- Check for sugar in canned foods.
- Be careful with “healthy” processed snack foods.
- Limit sugary breakfast foods.
How do I stop sugar cravings fast?
How to Stop Sugar Cravings: 8 Tips to Use Right Now Give in a little.
- Eat a bit of what you’re craving, maybe a small cookie or a fun-size candy bar, suggests Kerry Neville, a registered dietitian.
- Combine foods.
- Go cold turkey.
- Grab some gum.
- Reach for fruit.
- Get up and go.
- Choose quality over quantity.
How do I detox from sugar in 3 days?
So for the first three days of a sugar detox, Alpert recommends no added sugars – but also no fruits, no starchy vegetables (such as corn, peas, sweet potatoes, and butternut squash), no dairy, no grains, and no alcohol. “You’re basically eating protein, vegetables, and healthy fats.”
Why can’t I stop eating sugar?
In summary. When you find yourself asking “why can’t I stop eating sugar”, it can be your body’s way of telling you that it needs something. It could be hungry, over-restricted, feeling an intense emotion, not fed/watered, or having enough sleep. Perhaps it needs a little self-love.
Does drinking a lot of water flush out sugar?
Keep Yourself Hydrated Experts advise drinking 6-8 glasses of water every day for oxygen to flow freely in your body and help the kidneys and colon eliminate waste. What’s best, it helps in flushing out excess sugar from your body.
How do I cut back on sugar?
Tips for Cutting Down on Sugar
- Toss the table sugar (white and brown), syrup, honey, and molasses.
- Swap out the soda.
- Eat fresh, frozen, dried or canned fruits.
- Compare food labels and choose products with the lowest amounts of added sugars.
- Add fruit.
- Cut the serving back.
- Try extracts.
- Replace it completely.
How much water do you need to drink to flush out sugar?
Drink 6-8 glasses (250mL) of water per day. Don’t drink water with meals because it dilutes stomach acid and leads to poor digestion. Add a squeeze of lemon into your water for added benefits and some flavour.
