Eliminating Sugar From Diet
When quitting sugar for the first time it can be pretty confusing as you may not know where to start, so I’ve created this post “some tips on eliminating sugar from diet” to help you get started.
Even if you’re not ready to fully quit cold Turkey you can get started and make some small changes which will probably eventually lead to the big changes.
So to get started the first tip is,
Have The Right Sugar Quit MindSet
When most people cut sugar from their diet they come from the mindset that they are being deprived from eating sugar, they feel that life isn’t going to be good anymore because they can’t eat those sugary treats anymore. It’s like they forgot all the misery they felt before they decided to quit sugar.
This mindset is very counter productive and will not serve you when quitting sugar. The reality is when you quit sugar you are gaining lots of things. You’re gaining your heath, energy, happiness and lots more by cutting that sweet poison out of your diet.
When you pig out on sugary foods you feel like crap. The opposite happens when you cut it out of your diet, you feel good, your energy levels rise significantly, any health problems start to get better, your moods get better as with your sleep. All areas of your life improve as a reflection of your improved health and happiness.
So when you quit you need to really understand that you will gain so much by quitting. It sometimes helps to write down all the reasons why you wanted to quit and all the things you hope to gain by quitting sugar, this way you will see it plain and simple for what it is.
Clear Sugary Foods Out Of Your Cupboards
This one tip alone can make such a big difference. When you quit sugar and go through the initial detox period you will undoubtably get the urge to eat sugar again. If you have it in your cupboards ready to hand then you are asking for trouble.
When you decide to start your sugar detox you need to clear it all out of your cupboards. There will be the obvious sugary items like chocolate, ice cream, cereals etc but then there’s plenty of things that may not seem obvious to people at first.
Here’s a list of common items that contain sugar that need to go when starting your detox.
Fruit juices Soups
Smoothies Flavoured yogurts
Agave nectar Low fat yogurts
Syrup Salad dressings
Honey Pasta Sauces
Flavoured crisps Microwave meals
Sauces like Ketchup, BBQ etc. Dried fruit
Breakfast Bars Stir fry sauces
As a rule thumb to help when eliminating sugar from diet is that if it has more than 5g of sugar per 100g then it has too much sugar. Also if sugar is one of the first few ingredients then that is a good sign it will contain a lot of sugar. Sometimes sugar is disguised with all sort of different names so here’s a list of alternative names for sugar,
Once you start clearing out your cupboard of the white stuff you’ll be shocked at how much foods contain sugar. Let that be a sign of the problems we are facing when it comes to finding good food to fuel our bodies with. The world seems back to front when it comes to food. It’s like we have to search hard for healthy food but crap junk food is available in abundance.
Sugars from Lactose: Before I move onto the next tip I just wanted to mention lactose. Lactose is naturally occurring sugar found in dairy produce. When you read labels for dairy products don’t include the first 4g of sugar per 100g as this will be lactose and this is fine unless you are lactose intolerant.
Be prepared At Home When Eliminating Sugar From Diet
When eliminating sugar from diet you need to be ready for all circumstances. This can be at home or away from home. Lets start at home, we’ve already talked about clearing out the cupboards as you don’t want to have sugar available when the cravings happen in the detox period. Something that will probably happen while your bodies hunger hormones recalibrate is you might feel the urge to eat all the time.
What I did was eat nuts and cheese but mostly nuts whilst I was going through the detox period. While this may not be the greatest for weight loss it will help in the long term as it will get you through the initial first weeks. You’ll probably find that once you’ve got through the hardest of it you’ll feel less hungry and you’ll only want to eat when you really need to, which will be a lot less than normal.
The next thing I needed to be prepared for whilst at home was those times when I would normally eat sugary things. For me it would be in the evening whilst chilling with family in front of the TV. It would be like a ritual, I would go to the shop, get some chocolate then go home and scoff it all in front of the TV. This would happen almost every night. Once I quit I needed to replace that habit with something more healthy. Again this could be nuts, cheese, salted popcorn, a cup of tea, even some fruit. (A note of caution) I would advise against the fruit until you’ve done the initial detox period.
Be Prepared Away From Home When Eliminating Sugar From Diet
There will be plenty of situations when you will be tempted by sugar. You may also be surprised at how many people will try and get you to eat sugary foods even though you tell them that you’ve cut sugar out of your diet. When you go out expecting that this may happen you’ll be much more likely to say no as you wont be caught off guard. You need to be firm when you say no if someone is trying to get you have something containing processed sugar. I would even go as far as to avoid those types of situations at first.
Social situations: If you cant avoid the situations then limit the possibility consuming something containing that white poison. For instance if you’ve been invited out to a party and you know the drinks will be flowing and sugary snacks will be available you could drive so you have an excuse to turn down that mojito or other sugary alcohol drink.
You could also bring some tasty sugar free snacks to let people eat including yourself 😉 This way you still look good as you went out of your way to bring something tasty to the party.
Another situation that I found hard at first was the cinemas. If you were to go to the cinema with friends then try eating before you go so you’re not starving when you go as it will be almost impossible to stay away from the pick & mix and sweet popcorn. You also could bring some nuts to snack on or go for the salted pop corn so that you have something to pick at while you watch your film.
On the Road: Being on the road all day is another thing to be prepared for as there’s not that many good options out there which will make it hard when eliminating sugar from diet. For example when I drive around the country supporting my beloved AFC Bournemouth I usually only have motorway service stations to choose food from and as you’ll probably know there’s not much other than Burger King, McDonalds, Subway, KFC etc.
Now I just take my own pack lunch which is great as it saves me money from the sky high service station prices plus I can take healthy and tasty food that makes me feel great.
So make sure you’re prepared for those kind of situations, and like I said before I would even try and avoid any sugar situations for the first month but if you can’t then at least be prepared for them.
I hope these tips for eliminating sugar from diet have helped you. If you have any other tips that you think I should mention then let me know and I might include them in my next blog post 🙂