Sugar is the number one food additive: it is found in drinks (often in the form of syrups), bread, sauces, spices, in all semi-finished products, including skimmed products.
One of the best steps you can take to improve your health and weight loss is to reduce your sugar consumption. It does not require a lot of willpower or the decision to stop abruptly with sweets (unless, of course, you do not want it yourself).
Ann Ritchie offers only four steps that will free your diet from sugar. Take it in order (only the fourth advice can be used at any time).
1. Make a plan for the month (or more)
More and more evidence is emerging that sugar is addictive. But even if you can’t live without sweets and are used to sugar, don’t despair.
Many will try to convince you that it is very difficult to get rid of addiction because of the influence of hormones and neurotransmitters on the brain. But this position does not give you confidence. In fact, with the right approach you can get rid of your addiction to sugar. I have helped so many women with great success.
The best plan is to try to move to a new diet smoothly, step by step, giving the body and taste time to adapt.
Having decided to give up sugar, people make a mistake and want to become perfect right away, and from the first day they completely cross sugar off the menu. This method may be suitable for people with too much addiction, but experience with medium addiction has shown that the humane, gentle approach works much better.
Believe in what you can do, and promise to give yourself the full amount of time that you think is realistic.
2. Find the number one sugar source in your diet
Think about what you eat and drink, and find the main source of sugar. The main suspects are soda and drinks to which you add sugar, ready-made baked goods.
You may be drinking a lot of ready-made fruit juices, buying liters of lemonade, putting four spoons of sugar in each cup of tea, or eating sweet yogurts and desserts all the time. Or maybe all day long you eat cookies or muffins.
When it is clear what you need to cross out of the menu, make a plan. If you drink tea with three spoons of sugar, reduce the amount gradually so that in a week you drink with two. In another week – with one.
If you drink 4 liters of soda a week, for the first seven days, give up two glasses, then another and more. Gradual weaning out will not cause you discomfort.
To be successful, you need to maintain your enthusiasm in an effort to forget about sugar, not to think constantly about your deprivations or to dwell on your own imperfections.
3. Choose natural products
Of course, the choice of semi-finished products and ready meals is huge. And sugar is hidden in cakes, cookies, ice cream, pop roots, drying, muesli, bars, seasonings, sauces and spices.
Non-fat products are often advertised as healthy, but they are often also highly processed, and instead of fats they contain sugar or sugar substitutes.
Replace gradually prepared foods and semi-finished products with natural products. Cook the food yourself, so you will noticeably reduce your sugar consumption in the long run. Move in this direction for 30 days, using the same gradual transition as before.
4. Fight your addiction with sleep
Every time sugar addicts say they need to eat six times a day, I ask how many hours a day they sleep. And often it turns out that they do not sleep more than six.
What does sleep have to do with sugar? Rest helps to cope with addiction in the same way that sweets helped to get it.
Many studies have found that a lack of two hours of sleep (and rest should be 7-9 hours a day) leads to overnutrition and addiction. Teenagers who sleep less are twice as likely as others to eat sweets, and this leads to increased appetite in adulthood and addiction to high-calorie foods.
Therefore, in order to eat less sugar and overcome their addiction, it is necessary to sleep enough.