How To Quit Sugar In 5 Days? 10 Amazing, Super Helpful Tips
How to quit sugar in 5 days? Is it really possible? It is, and in this article Beauty and Tips takes a look at how with 10 super helpful tips.
There is nothing quite like the sugar problem in the western world. Sure, many people smoke, but more people are addicted to sugar. In fact, the average person consumes at least 22 teaspoons of sugar each day. To put that into some perspective, that’s a staggering three times more than the daily average recommended amount.
The biggest problem with our sugar addiction is that, for most if not all of us, it starts early. As kids, we have a sweet tooth that our parents satisfy with candy, cookies, soda and more. We can’t get enough of it. Ailments like diabetes mean nothing to us, they’re just things that daddy gets. As we get older, though, we have to face up our mortality. More concerned about our health, we’re also more knowledgable about what worsens our health.
Too much sugar over the years can contribute to the onset of the likes of heart disease, diabetes and cancer, and it’s no longer just daddy who can get these diseases — it’s also us. As such, more and more people are trying to give up sugar. It should be a collective effort. It isn’t just obese people who have a problem, it’s all of us. For many, sugar is our weak link. Giving it up is hard, but the best way to do it is quickly. Don’t ween yourself off it over a year. Use these 10 amazing, super helpful tips on how to quit sugar in 5 days.
Don’t Aim To Quit In Less Than Five Days
You might be thinking that if it’s possible to quit in just five days, you could probably quit in four, three or even two. Hey, you might as well quit altogether right now! Don’t do it. Five days is just long enough so that it isn’t cold turkey, but it’s brief enough so that you don’t kid yourself that you’re giving up, when really you’re still addicted.
Five days is the perfect cut-off point. It means you avoid the nasty symptoms associated with withdrawal, such as headaches, mood swings and anxiety, and it also means you’ve got an aggressive enough deadline so that you can’t get comfortable and think “it’s okay if I miss a goal today, I don’t need to fully give up sugar for another month.” Stick to a 5 day goal.
Swap Soda For Healthier Alternatives
If you drink soda daily, one of the first things you need to do is give it up. Soda is packed with sugar. Indeed, just a single can of coca cola contains almost 10 teaspoons. That’s way too much, and is already more sugar than the daily recommended amount. Instead, ditch the soda and swap it for healthier alternatives. This can include seltzer, water infused with fresh fruit slices, or just plain water. Water might sound too boring for some, which is why adding fresh fruit slices or berries is a good idea. If you quite like the idea of drinking just water, go for it.
Eat More Good Fats and Protein
This is another great tip on how to quit sugar in 5 days. We tend to turn to sugar when we’re hungry. The answer, then? Eat more healthy fats and protein so that you feel so satisfied you don’t need to turn to sugar.
Read The Label
Unless you read the label on everything you buy, you could end up eating way more sugar than you ever wanted to. Checking the label is easy. Find out how much sugar is in one sauce and then compare it to another, before buying the one with the least amount of sugar. Simple.
Lose The Simple Carbs
Who doesn’t love a simple-carb muffin? How about a simple-carb cookie? Gorgeous. However, if you’re looking to quit sugar, now is the time to quite the simple-carbs treats. These include muffins, cookies and pastries, as well as white bread (though that’s less of a treat). Simple carbs are bad because they cause chaos with your blood sugar levels, giving you a boost of energy that just won’t last. Instead of simple carbs, aim to fill your diet with whole grains. They still turn into sugar once they’re inside your body, but they’re not absorbed as fast.
Shop On A Full Stomach
This is a great tip on how to quit sugar in 5 days! Instead of shopping on an empty stomach, when all you want to do is fill your cart up with sugary treats, shop on a full stomach. It will ensure that you keep your head and stick to your shopping list.
Be Aware Of Takeaway Food
Takeaway food is a bit of a guilty pleasure. It’s something we look forward to at the weekends, and we sometimes order it after a long day at work when we don’t feel like cooking, or there is nothing in the fridge. The problem with takeaway food is that there is sugar everywhere. It’s in the corn syrup, the toppings and even in the pizza crust. For now, it’s better to ditch takeaway food altogether, or at least swap your usual port of call for a healthier alternative.
Keep A Journal
Another good tip on how to quit sugar in 5 days is to keep a journal. Let’s say that you really struggled on day three because a stressful situation made you crave sugar. Let’s say you held your nerve and didn’t give in. Write down how you handled things. Then, when a stressful situation occurs again, you can use your notes to help you handle the situation again.
Add Honey To Your Warm Drink
“Noooooo! I was hoping you wouldn’t come for my cup of tea!”
Unfortunately, the sugar you add to your tea or coffee will have to be ditched now that you’re giving up sugar. However, it’s impossible to go cold turkey with this one, as you won’t enjoy your hot drinks as much anymore – and we wouldn’t want to take your morning cup of tea or coffee away from you! Try substituting honey for sugar. Gradually lessen the amount and see if you can enjoy the taste with as little as possible.
Eat Dark Chocolate Instead
Yes, we’re telling you to eat dark chocolate and, no, we’re not being irresponsible. Just two squares per day can be your new treat. It’s something to look forward to that’s healthy, and which will help to keep you motivated.
Let’s also look at some important reasons to delete refined sugar from your life, as this might help you to become even more determined in your desire to quit sugar in 5 days…
Here are numerous reasons to delete refined sugar from your life:
The craving that many people have for sugar is natural instinct that dates back to when humans were hunter gathers and when food was often scarce. Our ancestors would seek out sweet food, because it gave them energy and it made their bodies store fat, which was useful when you didn’t know when your next meal would be!
Today, however, when you sprinkle refined sugar on your breakfast cereal or over your strawberries, you are adding nothing but empty, useless calories to your food and, of course, that sweet taste. As if that weren’t bad enough, refined sugar does so much damage to your body that some scientists claim it should be called a poison. If you think that calling sugar a poison sounds a bit over-the-top, read on, because we have very good reasons why you should stop eating refined sugar.
It speeds up the ageing process
The first bit of bad news about refined sugar that you may not have been aware of is that it can speed up the signs of ageing. When you consume sugar, it attached itself to proteins in your body and that causes a reduction in the elasticity of the skin. The more sugar you eat, the faster your skin and your arteries will age.
It suppresses the immune system
Research that has been conducted on animals has suggested that too much sugar can interfere with the immune system. Although research on humans has been limited in this area, it is thought that sugar feeds bacteria in the body and puts the immune system out of balance. If that happens, you will become more susceptible to infections and diseases.
It causes spikes in your blood sugar levels
Sugar can be addictive, because of the spikes in blood sugar levels that it causes. When your blood sugar levels rise dramatically, and then fall again, you can experience severe mood swings, headaches, and, fatigue and that just makes you crave even more sugar. People who do avoid eating refined sugar say that, after a while, the cravings for sugar stop altogether and they have a lot more energy.
Sugar can make you undernourished
Ironically, you can be overweight, but undernourished, when you eat too much sugar. The empty calories in sugar and other types of junk food fill you up and crowd out the nutritious food. Your body is so busy dealing with all the sugar that it doesn’t get a chance to process the other nutrients that you need.
It increases stress
Because sugar causes peaks and troughs in your blood sugar levels, it also causes peaks and troughs in the levels of stress hormones in your body. The burst of energy that you feel when you eat refined sugar is always followed, shortly after, by a slump, and that causes the release of the stress hormones cortisol and epinephrine, which make you feel irritable and anxious.
It causes Type 2 diabetes
Refined sugar is the number one cause of Type 2 diabetes. Sugar causes the body to become resistant to insulin, which then leads on to prediabetes and then that will, if sugar consumption is not reduced, lead to Type 2 diabetes. High insulin levels have also been linked to the increased growth of cancerous cells.
It can overload the liver
When you eat refined sugar it is broken down into glucose, which we need, and fructose, which we don’t. When you eat a piece of fruit, the levels of fructose are low enough for your lover to cope with, but, when you eat refined sugar, the levels of fructose are so great that it is turned to fat and stored in the liver, leading to a fatty liver which can cause heart attacks and strokes.It can make you feel hungry
Another reason that sugar causes obesity is that it interferes with the hunger hormones, making you feel hungry when you don’t need any food. The release of insulin that refined sugar causes blocks the hunger hormone leptin, which might partly account for people binging on sugary food.
It causes heart disease
There is increasing evidence that it’s not saturated fat that causes heart disease; it’s refined sugar. Studies have shown that sugar increases the amount of fat that is stored in the body and it raises the amount of bad cholesterol in the blood.
Smokers in their forties suggest, well, they may as well keep smoking because it’s too late to stop.
But the truth is that it’s a good time to stop eating sugar anytime.
Sugar is super harmful, and it’s also addictive. Too much sugar over time can lead to gum disease, diabetes, brain fog, and obesity.
Unfortunately, avoiding sugar is not easy because it’s literally everywhere. It’s in soda, candy bars, breakfast cereals, coffee, and so on. Having consumed so much of it since we were kids, we’ve become used to it.
But if you can summon the willpower and the effort to cut down on your sugar in take, here are even more reasons why you should:
Sugar contains zero nutrients
Despite the fact that we eat so much sugar, it doesn’t actually add any value to our lives.
Nope. None. Zero. Nada.
So why do we consume so much of it?
Because it tastes good!
Unfortunately, this isn’t a good enough reason anymore, not when you consider that there are so many tasty and healthier alternatives out there – such as honey.
Lots of us rely on sodas and pastries to get filled up during the day, but because they’re stuffed with empty calories and no nutrients, it’s a good idea to try alternatives.
Sugar makes you unproductive
One of harmful effects of sugar is that it makes you unproductive.
When I started my first job as a teenager, I wasn’t exactly eager. I was listless, lazy and serially unproductive. I’d yawn as soon as I started typing at my desk, and I’d get through at least five cups of coffee each day.
I was more of a hindrance than a benefit to the company, and I knew it. I just felt foggy all the time.
My diet back then was rich in sugar, and I have no doubt at all that it affected my performance. Your diet can make you more energetic and alert, and it can also slow you down.
And if you’re eating too much sugar, this could be the prime reason you feel sluggish at work and can’t seem to get as much done as you really need.
Sugar makes your liver fat
Liver disease sounds really scary.
But what’s even scarier is that it isn’t just alcohol that causes a fatty liver. One of harmful effects of sugar is that it makes your liver fat, too.
Sugar is composed of two simple sugars, and fructose is the one that heads straight to your liver. If you consume fructose after a brutal workout, it’s fine. If you consume it while watching Netflix, it isn’t so fine because your liver won’t have use for it.
So your liver turns this fructose into fat.
Some of the fat is transferred elsewhere – but some of it is not.
Over time, this can cause fatty liver disease. If left untreated, it can turn into full-on liver disease.
Sugar can damage your mental activity
One of harmful effects of sugar is that it can damage your mental activity.
Once I cut right down on refined sugar, my performance at work was much improved. My blood-sugar levels remained stable all day, and I was energetic and productive.
When you eat too much sugar, your blood-sugar levels are inconsistent, and this can overwork your brain, leaving you sleepy and foggy. When your brain works harder, mental clarity is harder to come by.
Sugar can cause insulin resistance
If you know someone who has diabetes, you’ll no doubt have heard them talking about insulin resistance. But you might be wondering what it means.
Insulin is tasked with driving glucose from your bloodstream into your cells.
But when you eat too much sugar, your cells become resistant to insulin.
Your pancreas then becomes overworked and has to secrete lots and lots of insulin to help it remove sugar from your bloodstream.
In time, this can lead to diabetes.
Sugar causes obesity
Refined sugar is the biggest cause of obesity in the world and, because of the addictive nature of sugar that we have already mentioned; people just eat more and more sweet foods. Sugar drives the production of insulin, which is the hormone that tells the body to store fat. That’s why eating too much refined sugar will always cause to you to put on weight.
You’ll have heard all about how sugar makes people fat. Maybe you’ve looked at your own body in the mirror and thought you could do with trimming a few pounds.
Cutting out sugar will help you to lose weight. How? It’s all to do with insulin again.
Insulin helps to remove fat from your bloodstream so that you stay nice and slim. But when your body become resistant to insulin, fat cells no longer listen to it and they instead remain in your bloodstream.
Over time, this is how obesity happens.
Sugar costs a lot of money!
When I was a young girl, I was often begging my mom to borrow me few pennies so that I could nip to the general store and buy some soda, crisps and candy bars. My friends are the same.
We must have cost our parents a small fortune.
It’s not a surprise. The products that are rich in sugar cost a lot of money, and because they’re addictive they can easily cost you more than you really should be spending on food.
Cutting sugary items off your shopping list will save you a heck of a lot of money in the long run.
You’ll smile more
Studies have found that eating too much sugar can cause stress, anxiety and even depression.
Cut back on the white stuff, and you’ll start smiling more.
Sugar raises your risk of disease
Another one of harmful effects of sugar, especially of too much sugar consumption, is linked with numerous Western diseases, such as diabetes, obesity and heart disease.
Indeed, sugar might just be the single biggest contributory factor to dire health in many of the world’s most prosperous nations.
The U.S., for example, prides itself on its wealth and glamour, yet it is home to much obese people than anywhere else in the world. Moreover, over 30 million American adults have type 2 diabetes.
Is becoming sick because you’re eating too much sugar worth it? Not really.
Sugar can cause acne
And finally, one of commonly known harmful effects of sugar is that it can cause acne. Nobody wants to wake up in the morning with a face full of zits, especially, when you’ve got something important coming up, such as a job interview or even a date.
But too much sugar in your system can be inflammatory, and systemic inflammation is a well known acne trigger.
Giving up your sugary treats can improve your skin so that it looks youthful, healthy and glowing once again.
Well, as you might need a little more motivation and boost on how to quit sugar in 5 days, let’s also take a look at some more tips…
How To Ease Sugar Withdrawal Symptoms When You Are Trying To Quit It?
First of all, congrats for making the decision to quit sugar and taking actions. However, as you’ve found out, quitting can present its own problems in the form of withdrawal symptoms. In this article, Beauty and Tips takes a look at the best ways to ease them. The problem is that, although sugar isn’t a drug, it’s like a drug. It’s super addictive. The more sugar you consume, the more you want. Then, when you don’t get enough of it, your body starts displaying symptoms that we ordinarily associate with withdrawal. That’s because you ARE suffering from withdrawal. Sugar withdrawal is really easy to give into. However, before you throw in the towel and revert back to your sugary ways, take a look at our tips for dealign with withdrawal symptoms. And remember, these symptoms WILL pass.
Drink Lots Of Water
The best way to combat any withdrawal symptoms is by staying properly hydrated – and water is the best way to do this. The more dehydrated we are, the more we crave sugar and the like. Stay hydrated throughout the day, and if the taste of water is a bit too bland for you, add a pinch of lemon into the mix or throw in some fruits, berries or cucumber.
Go Cold Turkey
Many of us assume that going cold turkey is actually counter intuitive. After all, won’t we feel the withdrawal effects much more strongly? Actually, the opposite is true. If you cut out sugar bit by bit, you’re like an alcoholic who is drinking less each day – but still drinking. You’re having a donut here, a cookie there – and not really getting anywhere. It’s actually a lot easier, and you’ll feel much better, if you quit all sugar at once. This means those found in dairy and various condiments too, at least to start with.
Stay Filled Up
Getting hungry is the worst when you’re trying to avoid sugar. It’s annoying because, when you’re absolutely starving, all you want to eat is all the sugary foods that are bad for you. A cake wouldn’t go amiss right now, would it?! As such, you need to make a weekly meal plan so that there are no gaps between meal times large enough to trigger hunger and sugar cravings. The key is to stay filled up and bursting with energy. To do this, you need to focus on getting the right amount of nutrients from a healthy, well-balanced diet. Consume plenty of hunger-busting fibre, snack on nuts and berries, and do all that you can to keep your energy levels high. Eat lots of fruit, drink smoothies and get adequate amounts of protein.
Withdrawal can really hit hard when we’re low on energy. And when we’re low on energy, we also start to crave sugary food again. To combat this viscous cycle, check your sleep routine. If you’re not getting enough sleep, now is the time to hit the sack earlier.
Eat The Right Things
Two of the symptoms of sugar withdrawal are moodiness and low energy levels. When we’re not getting our sugar fix, we feel irritable – and we may also feel fatigued. As such, it’s important that you consume foods that not only make you feel good, but which also help to bring your energy levels back up. The best foods to eat? Healthy ones, of course! Double-down on fresh fruit and vegetables that contain plenty of feel-food nutrients, and which will restore both your mood and your energy.
Sure, you set goals for various aspects of your life. But do you really need to set goals when it comes to coping with sugar withdrawal? It sure helps. In fact, goal setting can be the best plan of attack when it comes to keeping those nasty symptoms at bay. The first thing you need to do is identify your Why. Why have you given up sugar in the first place?
If your Why isn’t strong enough, you’ll find it hard to battle through the symptoms. For example, you might have heard about someone struggling with diabetes as a result of consuming too much sugar. You really don’t want to end up like that, which is why you were determined to give up sugar in the first place. If your Why is stronger than your withdrawal symptoms, it will help you to plough on through the pain.
Your goal needs to be something that works for you, not for anyone else. You also need to be specific with them. For example, let’s say you quit sugar because you wanted to lose weight. But how much? And when by? If you don’t answer these questions, you might be dismayed that you haven’t seen any results yet. As such, you might cave when your symptoms get too strong. On the other hand, if you set specific targets and deadlines, you’ll know that, if you can just ride out this storm, you’ll feel so much better a few months down the line.
Make Your Meals Exciting
One of the issues you might be wrestling with is how to make your food exciting now that you’ve decided to kick sugar. After all, without sugar, food can taste a bit bland. However, going sugar-free doesn’t now mean that meal time has to be boring. It just means that you have to think outside the box a bit as you come up with ideas to keep things fresh and interesting. For example, how about adding herbs and spices to your savour food? Try lime, lemon, onions and garlic. The last thing you want right now is for your food to taste terrible. If it does, you’ll be returning to your bad habits in no time at all.
Add Cinnamon To Your Hot Drinks
Now that you’re going sugar-free, you’re probably worried what this means for you hot drinks. Will tea and coffee ever taste the same again?! To make sure that your favourite hot drinks are still appealing, you can substitute cinnamon for sugar. In fact, you can mix it up as much as you like. Cardamon and nutmeg are other options.
Lets also look at 10 Natural Sugar Alternatives, as this might be very helpful in your desire to quite sugar in 5 days.
10 Natural Sugar Alternatives You Need To Know About
For some of us, sugar was our best friend for so long. We grew up with it, and it comforted us during times when we needed a candy bar to lean on. Whether we dumped a few scoops in our coffee or scoffed cakes after lunch, sugar was always there for us.
And now, in this dystopian, brave new world, we’re being told to severe ties with it. We’re told to say goodbye to our treats and comforts.
Our world is falling apart.
“Goodbye, old friend!”
This is because sugar is actually really harmful.
Like, it causes obesity, heart disease, diabetes and gum disease.
Some friend, huh?
But I know I know. We spend so much time telling people to cut down on their sugar intake (or eliminate it altogether) but we don’t provide any alternatives.
The good news, though, is that cutting out sugar isn’t going to turn you into a raving maniac who emails dieticians demanding to know “WHAT AM I SUPPOSED TO DO [email protected]@!3”
The even better news is that there are healthier and delicious alternatives available – and we’re going to divulge them right now so that your tea, coffee, cakes and biscuits stay as sweet and as cheerful as ever. But with the added bonus of being healthier! Yay!
Let’s take a look at 10 natural sugar alternatives you need in your life right now.
If you’ve read about coconut oil, you’ll know that it can pretty much do anything.
But it’s high time that you learned about coconut sugar.
Taken from the coconut palm, the sugar is heated until its water content evaporates and it’s reduced to mere granules.
The sugar extract is wholly nutritious and good for you, and has a really low glycemic index. This means that you don’t get a buzz followed by a horrendous crash after consuming it.
Taste wise, it’s similar to brown sugar but even richer. Mhmm.
Whichever entrepreneur first had the idea of sticking his hand in a bee hive and stealing their honey gets kudos from us. What an amazing person because honey is a fantastic natural alternative to sugar.
Honey is actually sweeter than sugar – but healthier.
It’s stuffed with vitamins, as well as lots of important anti-microbial agents.
There is a caveat: Honey does actually come with more calories than refined sugar. BUT you’re inclined to use a lot less of it because it’s so much sweeter than sugar. Amazing, huh?
Bananas are a powerful, tasty fruit that aren’t too sweet. They’re loaded with potassium, fibre, as well as lots of vitamins.
Making banana puree is simple. All you need to do is add a few bananas to a food processor, add in a tbsp of water – and blend.
If you’ve watched the Christmas movie Elf you’ll know that American’s love their syrup.
But isn’t this the reasons have such a huge obesity problem?
Well, yes and no.
Maple syrup is a better, more natural alternative to sugar because it comes in liquid form. This means that, like honey, you’ll be inclined to use less of it, and you’ll also reduce the other liquids you use (such as when you’re baking cakes).
Syrup has a very distinct taste and works a charm on waffles and pancakes. You can also slip it into your tea and coffee for something super delicious.
I WANT SOME NOW.
Okay, so you’re not going to slip an apple in your morning cup of coffee. In this way, fruit doesn’t work as a sugar alternative.
But if you’re trying to ween yourself off a sugar-rich diet and need some alternative foods, fruit is a great place to start.
Fruit’s are loaded with natural sugars. Some contain more than others, and some taste sweeter than others. If you say you dislike fruit, it might be that you haven’t found the sweet spot yet. Experiment, try a few different ones and see which works for you.
Date sugar is produced from dried-out, ground figs. The process is minimal, and it tastes a little bit sweeter than refined sugar. For this reason, like honey, you don’t need to use too much of it.
Stuffed with vitamins, fibre and lots of energy-boosting agents, it can also be added to thicks thanks to its thicker consistency. It doesn’t melt, so you can also stir it into your coffee or tea. Lovely.
Unlike refine white sugar, Stevia contains zero calories – yet it around a hundred times sweeter than sugar. Incredible.
Stevia is naturally derived from South America, and is in fact the only calorie-free sweetener that is safe to eat.
This means that it represents a great alternative to artificial sweetener.
For the ultimate natural sugar kick, juicing your fruits is a fab idea.
When you eat whole fruit, it takes a lot longer for the sugars to be released into your bloodstream.
Especially if you eat fruit on a full stomach, it takes so long for these sugars to be released that you don’t feel their effect at all.
Drinking fruit juices and smoothies is a great way of releasing lots of sugar into your bloodstream super quickly. It’s basically energy on tap, giving you such a kick that you’re ready to seize the day.
You might know molasses by its nickname black treacle. But whether you’ve had it before or not, it might be time to substitute it for refined sugar.
Molasses is a thick, black syrup that is used in baking biscuits, cakes and breads, and it is also used to create sauces and even chutney.
Unlike refined white sugar, molasses actually has a few health benefits. It can reduce your risk of obesity, acne and even diabetes.
Basically, it rights sugars’ wrongs.
Balsamic glaze is a massively healthier alternative to refined sugar. Whereas sugar contains zero nutrients, balsamic glaze is loaded with antioxidants that eliminate nasty disease-causing free radicals from your body.
Let’s also look at some tips on how to stop sugar cravings…
When we get cravings, it’s our body telling us that it needs something, but it is possible to upset the natural balance of your body, so that you start to get cravings for things that you don’t need and constant craving for sugary, sweet things can be one of those confused cravings that we can get. Sugar contains simple carbohydrates, which give you an instant boost of energy and a feeling of satisfaction, but those feelings are only short lived, so it’s not long before the craving returns. We get a taste for sugar right from birth and sweet things become a firm favourite for most people. That is because eating sugar makes the body release a feel good hormone called serotonin and that is why you can get a ‘sugar high’.
The recommended amount of sugar that you should each day is just one tablespoon, yet the average American eats around one cup of sugar every day, which is over 15 times the recommended amount. There is no question that too much sugar is bad for you.
If you are eating a cup full, rather than a tablespoon of sugar, then it’s time to think about cutting it down. Sugar though, can be addictive, and so, if you suffer from uncontrollable cravings for sugar, here are more tips on how to control and stop sugar cravings:
Understand what sugar does to you
If you think that the only thing that sugar will potentially do to you, is make you put on weight, then think again. If you need some incentive to cut down on sugar, then remember that sugar is highly addictive and that is why are getting the cravings. Eating too much sugar will impact negatively on your immune system, it will rot your teeth, increase inflammation and increase the chances of you getting cancer, diabetes and of your becoming obese.
Allow yourself the occasional treat
Another tip on how to stop sugar cravings is to allow yourself the occasional treat. Controlling your intake of sugar will be far easier, than quitting all the sweet food that you love overnight. Allowing yourself the occasional candy bar or cookie, will stop you feeling like you are denying yourself something completely and it will make it easier to hold off until the next treat.
Try chewing gum
You can stave off a sugar craving moment by chewing gum. Research has proven that chewing gum fools your body into thinking that it is eating something and it can reduce the urge that you feel to eat something sweet.
Eat foods that are high in chromium
Chromium is a mineral that helps to control blood sugar levels and that will help to control your sugar cravings. Eat more foods that have high chromium content, such as sweet potatoes, eggs, whole grains and broccoli, and that should help reduce your need for sweet foods.
Cut back on alcohol and caffeine
Next useful tip on how to stop sugar cravings is to cut back on alcohol and caffeine. Drinking too much caffeine and too much alcohol can have the effect of making your sugar cravings worse. Both are stimulants that will dehydrate you and cause mineral deficiencies in your body (if you over-indulge in them), which will lead to sugar cravings. Cut down on both of these types of drinks, and it will reduce your sugar cravings.
Another good tip on how to stop sugar cravings is simple: don’t leave too long a gap between meals, because that will increase your craving for sweet food too. Eat something healthy, every three hours or so, and then you won’t feel so hungry and you will be less tempted to reach for a sweet treat as a quick fix for the hunger pangs.
Inhale vanilla scent
Another great tip on how to stop sugar cravings is to inhale vanilla scent. The scent of vanilla has been found to reduce sugar cravings very effectively. In a study conducted by St George’s hospital, London, researchers found that when vanilla scented patches were given to people with a sweet tooth, the participant’s cravings for sweet foods was greatly reduced. Try lighting a vanilla scented candle at home, or spraying a little vanilla scented perfume on the backs of your hands.
Eat more healthy fat, fibre and protein
When you do cut down on sugar, you will need to replace it with something healthier that will keep your blood sugar levels stable. Eat food that contains plenty of healthy fats, fibre and protein and that will help to stop you getting peaks and troughs in your blood sugar levels.
Don’t get bored in the afternoons
Apparently, the most common time of day that people’s resolve over a diet fails them is mid-afternoon, at around three thirty and the most common reason for breaking diet was simply boredom or frustration. The best advice is to get all the boring and tedious jobs out of the way in the morning and keep yourself occupied in the afternoon, so you don’t eat sweet things, just to break the boredom.
Chew food slowly
When you digest food, starches are broken down into sugar by the digestive enzymes. That digestive process begins when you are chewing your food, so take your time with your meals, chew your food thoroughly, and you will satisfy your craving for sugar without eating unhealthy sugary foods.
What causes sugar cravings? Cravings for sugar can be caused by your having peaks and troughs in your sugar levels. Your body needs a constant source of energy, not highs and lows, so our first tip on how to control sugar cravings is – don’t skip meals, especially breakfast, and be sure to get plenty of protein with almost every meal. Eating regularly will keep your blood sugar levels stable and help avoid the urge to eat more sugar.
Treat it like a detox
If you are going to go for a drastic reduction in your sugar intake, then you should take this process seriously. Sugar is addictive and the first week that you cut down on sugar might be a bit uncomfortable. You will probably experience cravings, so be prepared for them. Cut out sugar at a time, when you are least stressed and not just when you are starting a new job, for example.
Clear out temptations
Another tip on how to control sugar cravings is – clean out your refrigerator and cupboards of all those tempting treats and snacks, and make the conscious decision not to restock them, when you go shopping. Removing temptation for easy reach will make it easier to beat the cravings.
Prepare some alternatives
People tend to go for sugary foods, when they have no alternative food to hand, so stock up on healthy treats instead of sugary snacks. Choose some of the healthiest things that you do like, such as blueberries, strawberries, apples, peaches, yoghurt, nuts, dried fruit or trail mix. These alternative snacks will curb the craving for sweetness, and give you a healthy boost of energy and nutrition too.
Experiment with other foods
Our next tip on how to control sugar cravings and how to break sugar addiction is – take this as an opportunity to experiment with food and try things that you have never eaten before. Find alternatives to sugary foods that still make you feel good and give you the energy that you need. What you may think of as cravings might just be the result of habit, and replacing the sweet snacks with more healthy ones will be a lot easier, than not snacking at all.
Incorporate sweet vegetables into your diet
Everyone gets cravings for sweet foods, but you don’t have to overload on sugar to satisfy that craving. Another good suggestion on how to control sugar cravings is to do it the healthy way: increase the sweetness in your diet by adding sweet vegetables to your meals. Vegetables like sweet potatoes, green cabbage, beets and carrots will help to stabilise your blood sugar levels and ward off the craving for sweetness.
Use some mouthwash
When you get a real strong craving for sugar, try cleaning your teeth and then, rinsing with some mouthwash. The strong flavour of the mouthwash will make sugary foods seem less appealing.
If you do need a treat, then make it a good one
If you really can’t resist the urge for a sweet treat, then buy the best quality foods that you can. A piece of high quality dark chocolate or a small portion of gourmet ice cream will satisfy your sugar craving far better, than a cheaper alternative in large quantities, so you will eat a lot less and enjoy more.
Chew some sugar free gum
Research has proven that chewing sugar free gum reduces the craving for sweetness. Keep a pack of sugar free gum with you and the next time you crave a sweet treat, chew on that for a while, and it will ease the craving.
Don’t rely on artificial sweeteners
Things like diet sodas, which contain artificial sweeteners, don’t help you reduce your cravings, because they fool your body into thinking that it is receiving a blood sugar spike. Like any addiction, to beat the sugar cravings, you need to persevere with a lower intake of sugary sweet foods and, in a relatively short period of time, the cravings will subside.
How to eat less sugar?
The reason why we all love sweet tasting food is that our bodies aren’t able to produce vitamin C, so nature gave us a sweet tooth to encourage us to eat fruit. The problem is, though, now that sugar is so readily available that most of us eat far too much of the stuff. The average American, for example, eats an average of 22 teaspoons of sugar every day, but the American Heart Association (AHA) recommends that people only eat six teaspoons of sugar a day. It’s not just the sugar that you put in your coffee or that you that sprinkle on your morning cereal that is causing this overload of sugar. It’s also the sugar that is hidden in prepared food, sauces and snacks too. Cutting back on sugar can be harder to do than you might have thought, but it could drastically improve your health. Here are top tips on how to eat less sugar and feel better.
Take it one step at a time
Sugar can become addictive, so to avoid making it too difficult to cut back on the amount of sugar that you consume, cut out the sugar gradually from your diet. If you wake up one morning and decide that you are going to stop eating and drinking all sweet things, you will get cravings and you will be less likely to succeed.
Cut down on the sweet drinks
Another good tip on how to eat less sugar is to cut down on the sweet drinks. A lot of your daily sugar intake is quite likely to be coming from what you drink and, the worst culprit of all, are soda drinks. A standard can of Coke contains 45 grams of sugar, which is the equivalent of six teaspoons. If you gulp your way through one of those super-sized cups of Coke at a cinema, they contain a staggering 44 teaspoons of sugar.
Cook your own food
Cook your own meals at home and you will be able to control the amount of sugar that you add to them. Restaurant food, convenience meals and fast food, often contain far more sugar than you would add to recipe yourself. This is especially true of the cheaper food, which has sugar added to give it more flavour.
Eat fruit instead of candy
This is one of the best tips on how to eat less sugar. You can still satisfy your sweet tooth, but get a lot more nutrition, by eating fruit instead of candy. Fresh, or dried, fruit tastes very sweet and you will be getting vitamins, minerals and fibre as well. Fruit will fill you up more as well, so it will help you control your weight too. It’s much better for you than candy, a lot of which contains little else other than sugar.
Wean yourself off sugar in your hot drinks
If you have always had sugar in your tea and coffee, you will find it tough going to simply start drinking your hot drinks without any sugar. Try slowly cutting back the amount of sugar that you add to your drinks and that will give your palette time to adjust to the more bitter flavour.
Eat more whole grain foods
Eating refined carbohydrates creates a temporary spike in your blood sugar levels and that will increase your cravings for sugar later on. Switching to whole grain foods will help to even out the sugar levels and reduce your sugar cravings. The same is true of sugar itself. Refined white sugar will give you more of a sugar spike than something like maple syrup, or honey would, so try sweetening your food without using white sugar.
Stop adding ketchup and other relishes to your food
Another good tip on how to eat less sugar is to stop adding ketchup and other relishes to your food. Ketchup, relishes and pickles contain a surprisingly large amount of sugar. Tomato ketchup, for example, contains 4 grams of sugar in just a single teaspoon full and other relishes and sauces are not a lot better. Add flavour to your food when you are cooking it with herbs and spices and then you won’t need to add more flavour when you come to eat it.
Switch your breakfast cereal
You have to be careful which breakfast cereal you eat too, because many of them contain a lot of added sugar, plus the sugar you may sprinkle on top. Either, switch to a sugar free brand of cereal, or even better, start eating a savoury breakfast instead.
Don’t fool yourself with healthy sounding treats
Our next tip on how to eat less sugar is simple: don’t trick yourself into thinking you are cutting back on sugar and eating more healthily by switching to treats that appear to contain a healthy ingredient. A cookie is still a cookie, even if it does have raisins in it, and it will still contain a lot of sugar.
Check food for hidden ingredients carefully
Sugar is added to a lot of foods and that includes savoury food, as well as sweet. Even some dried fruit has sugar added to it, so check the labels of the food you buy for any added sweeteners. It won’t always be listed as sugar in the list of ingredients, sometimes it is hidden as cane juice, fructose, dextrose or molasses.
Do you have some other tips on how to control and stop sugar cravings? How to eat less sugar? What are your favourite natural sugar alternatives?
Do you have other tips on how to quit sugar in 5 days and how to ease sugar withdrawal symptoms?
Stay happy and healthy!