Whether you’re planning to attempt a sugar-free diet, or simply enjoy a bit too much of the sweet stuff, giving up sugar can prove tricky.
As with all food groups, sugar in moderation, is fine to add to your diet. When it starts creeping in at every meal and snack time though, it can be hard to keep off the pounds.
Between cravings and a sweet tooth, rewiring your thinking will take time, but there are some steps to help you break your sugar habits.
Trim Down the Treats
Chocolate, cake, biscuits… they’re all life’s little pleasures but they’re also the key to a huge sugar craving. With most treats boasting 80% sugar content, there’s a reason they’re usually the first chop on any diet mission.
So how do you beat your craving?
First, identify the foods you have the hardest time avoiding and quit those first, one at a time. Over the next two weeks, continue to reduce the treats you’re eating, swapping in fruit when your cravings kick-in.
Beat The Cravings
Sugar cravings are real. While your brain is getting used to your new diet, have snacks and a plan of action that will keep you from reaching for the cookie jar. Chop up some watermelon, and freeze for popsicle treats, or keep a packet of grapes in the fridge to munch on when you need a sweeter taste. Other tips including drinking hot water with a slice of lemon, or taking yourself away from temptation for a nice long walk.
Research proves that most craving only last 10-20mins, so keep your focus elsewhere and let your brain catch-up to your new way of thinking!
Reduce your sugary drinks
Sugar is in most fizzy drinks, but switching to a diet version of your favourite sup can save you more than a few spoonfuls of the sweet stuff. If you like to add a sachet to your morning tea or coffee, try switching to a sweetener while you wean yourself off the added granules.
Watch out for fruit juices too, which can contain high levels of sugar. Opt for a ‘light’ carton that is packed with the same full flavour but usually only a percentage of the sugar.
Reduce Simple Carbs
Nicole Avena, author of Why Diets Fail: Because You’re Addicted to Sugar, suggests making a list of the refined foods you typically eat (e.g., crackers, white breads, white pastas) and, again, reducing them one by one over a two week period.
Avena suggests using more vegetables to bulk out meals, and switching to wholegrain versions of pasta, rice or bread which boast a higher fibre content and will keep you fuller for longer.
Read Your Food Labels
Yes, when you’re shopping with kids, or in a rush it’s not always practical to stop and stare at a label, but research suggests that when people take a few minutes to read their labels they opt for healthier, reduced sugar choices.
Look out for hidden sugars and syrups in your foods, and opt for fresh foods where possible.
Choose Your Condiments Carefully
Salad dressing, jam, or even that bottle of ketchup in the fridge, are all packed in sugar. Choose lighter options such as balsamic vinegar, or seasonings for your salads, and pour smaller portions of dipping sauces onto your plate.
Alternatively, look up alternative recipes online for dressings and sauces you can make in bulk, and freeze for use at a later date or share with a friend for extra brownie points!
