As many of us become more aware of what we should and shouldn’t be doing to improve our health and wellness, we’re continually searching for new ways to improve our diets, eat nutrient-dense foods, and cut out the bad stuff (We’re looking at you, sugar!). We want to maximize our energy so we can sustain our activity levels throughout the day, rather than having the quick surge of energy that sugary snacks or beverages give us, followed by the inevitable crash.
Although there’s no one-size-fits-all approach to nixing sugar from your diet and curbing a sweet tooth, there are some tricks to make the process less painful. Read on to find out how to cut back on this sweet substance once and for all.
1. Stay hydrated.
Sure, sugary drinks will temporarily put a little spring in your step, but a few hours later, you’re likely to feel a bit lethargic. Maintaining adequate hydration levels is essential to help your body function; even mild dehydration can leave you feeling sluggish. Rather than reaching for sugary sodas or fruit drinks, consider herbal teas or no-sugar sparkling waters like LaCroix or Polar. This way, you can drink great tasting beverages and stay hydrated without the extra sugar.
2. Watch out for low and nonfat foods.
In many cases, when a manufacturer reduces fat from a product, they increase the amount of sugar in it, so the products remain tasty—but, they’re not doing you any favors to reduce your overall intake of sugar. One example of this type of product is the low or nonfat, fruit-flavored yogurt, which can be a handy snack when you’re pressed for time. Instead, a better option is to buy plain yogurt and add fresh, antioxidant-rich fruits like strawberries and blueberries to it. You’ll have a filling snack, the benefits of anti-inflammatory superfoods, and you’ll forgo the added sugar.
3. Combine protein, healthy fats, and fiber for a power-infused meal.
Simple carbohydrates and sugars cause a surge in your blood sugar, then it plummets. But foods high in protein, healthy fats, and fiber keep your blood sugar steady, so you won’t experience such highs and lows in your energy levels. Plus, eating meals rich in protein, fats, and fiber will keep you feeling fuller longer, so you’ll be less likely to indulge in those donuts in the breakroom.
4. Bring healthy snacks with you.
When you’re in a hurry, but you’re hungry, vending machines are a quick and accessible way to satisfy an immediate need for food. However, with just a few minutes of preparation each day, you can bring healthier snack alternatives to work that will truly feed your body.
Not sure what to bring? Consider protein-packed hard boiled eggs, healthy fats like nuts and avocados, or vegetables with hummus. With time, you’ll begin to notice your tendency to reach for the sweets lessens, and your sugar cravings start to subside.
5. Take small steps towards change.
Going full throttle into a new diet is tempting. But, if things don’t go smoothly (which they often don’t), you may find yourself slipping back into old patterns. As a substitute for banning sugar from your diet all at once, pick one meal a day and make it a sugar-free meal—like a breakfast omelet loaded with fresh veggies. This nutritious meal will fuel your body and start your day off on the right foot.
If you fall back into old your old routine—no big deal! We all do it from time to time. Just restart your healthy habits the next day, and don’t be too hard on yourself. If sugar has been a mainstay in your diet for a long time, it’s going to take several weeks to months to get used to a diet without it.