Cutting refined sugar out of your diet is a great way to lose weight and to help you feel healthier. However, as sugar is so addictive, it can be a tough to do, especially at the beginning. Here are some of our top tips to go sugar-free.
Sugar is known to be highly addictive. In fact, there are even studies that show sugar is more addictive than class A drugs such as – cocaine and even nicotine. The consumption of refined sugar has been linked to health issues such as – mood swings, obesity and even diabetes.
To begin with, the thought of going sugar free might seem like a step too far. However, it will get easier the more you do it. Once you get it out of your system and your body gets used to it not being there, the less you will crave it.
Tips To Successfully Going Sugar Free
If you’ve clicked on this article, it’s likely you’re either ready to go sugar free, or at least looking in to it. Hopefully you’ll find our tips help you through the process.
Increase Your Healthy Fats
While fat actually has more calories than sugar – 1 gram of fat contains 9 calories, 1 gram of sugar contains 4 calories. Fat will fill you up more than sugar will, so it’s more beneficial for you as it’s more nutritionally dense. If you feel full, you’re less likely to crave sweet foods. Generally sweet foods are craved when you’re looking for fast energy when you’re hungry.
Healthy Fat Options…
- Avocados
- Nuts
- Seeds
- Coconut oil
- Olive oil
- Fish
Get More Sleep
Many studies have shown that a good amount of sleep each night can also help when it comes to sweet cravings. This is because your appetite regulating hormones – leptin and ghrelin, are negatively impacted by poor sleep. So if you aren’t sleeping well, you’re more likely to have unbalanced hormones and begin to crave unhealthy foods.
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You should aim to get at around 7-8 hours of sleep. Although, also keep in mind that over sleeping can also have a negative effect on your hormones as well.
Control Your Stress
Another common issue when it comes to craving unhealthy foods is emotional eating when you’re stressed. High or prolonged levels of stress can be detrimental to a persons health and can have long term effects. However, there are many ways you can help to relieve stress in your body.
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One great way to relieve stress is to try meditation. It works for a lot of people, however, if this isn’t for you, perhaps you could try going for a walk instead. Another great stress reliever could be to meet up with a friend or family member. However, it really depends on the individual. If you’re feeling stressed, do something YOU find relaxing. Let the stress wash over you, and try to focus on something you enjoy instead.
Eat Fruit Instead
You do have to be mindful that fruits do still contain high levels of sugar, so don’t go over board. However, low glycemic fruits such as – berries, apples, and citrus fruits are good alternatives to help you satisfy any sweet cravings. The fruit will provide you with the hit of sweetness you’re craving, while also providing you with nutritious micro-nutrients.
The fibre from the fruits will help to fill you up and the micro-nutrients will provide your body with the vitamins and minerals your body needs.
Drink More Water
Many times when you’re feeling hungry, it’s actually more likely you’re in need of hydration. Next time you start to feel hungry, or crave something sweet, try drinking one to two glasses of water. Then wait 10 – 15 minutes and see if you still feel hungry. Also, by drinking water, you’re filling up space in your stomach, making you feel less hungry.
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How Do I Know If Sugar Is In My food?
There is generally sugar in most things these days. Especially when it comes to any pre-made store bought meals. Ideally, you should be eating mostly “real” foods which wouldn’t have a label. Foods such as fresh fruits and vegetables. You could even start to make your own meals and desserts at home so you know exactly what’s in your food.
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