You eat about half a cup of sugar a day. This is three times more than normal. Leading experts advise on healthy eating, which will help reduce the amount of sugar in the menu.
Americans eat about 200 grams of sugar a day. Sugar is food additive number one found in drinks (often in the form of syrups), bread, sauces, seasonings, all semi-finished products, including low-fat products.
According to Anne Ritchie, one of the best steps you can make to improve health and reduce weight is to limit the consumption of sugar. You do not need a huge will power or a decision to eat sweets, unless, of course, you want it.
The creator of the blog AnnesHealthyKitchen.com, dietitian and an expert on healthy eating, develops customized weight loss programs with the help of a diet based on traditional recipes from different countries.
Anne Ritchie offers only four steps that will rid your diet of sugar. Follow them in the proper order (however, the fourth item can be used at any time).
1. Make a plan for a month (or more)
There is growing evidence that sugar is addictive, although there are conflicting opinions. Even if you cannot live without the sweets and sugar, do not despair.
Many will try to convince you that getting rid of an addiction is very difficult due to the influence of hormones and neurotransmitters in the brain. But such a position does not inspire confidence. In fact, with the right approach you can get rid of your addiction to sugar.
The best plan is to try to move to a new diet gradually, step by step, giving the body and taste the time to adapt.
Deciding to give up sugar, people make a mistake and want to be perfect right away, from the first days; they completely exclude sugar from the menu. Perhaps such a method is suitable for the people with too great addiction, but experiments with the addiction of an average force showed that humane and gentle approach works much better.
Believe in your success and promise yourself to do your best during the period of time that you think is realistic.
2. Find the source of sugar number one in your diet
Think about what you eat and drink and find the main source of sugar. The main dishes include: soda and drinks, where sugar is added, and finished baking.
Maybe you drink a lot of ready-made fruit juices; maybe you buy liters of soft drinks, maybe you put four spoons of sugar in each cup of tea or constantly eat yoghurts, desserts, and sweets as a snack. Or maybe you eat cookies or cupcakes all day long.
When you are sure what you need to remove from the menu, make a plan. If you drink tea with three spoons of sugar, reduce the amount gradually; in a week you should drink tea with two spoons. A week later, add just one teaspoon.
If you drink 4 liters of soda a week, give up two glasses during the first seven days, and then do this again and again. Abandoning sugar gradually will not cause discomfort.
To be successful you need to maintain enthusiasm; in an effort to forget about sugar, do not think constantly about hardships or dwell on imperfections.
3. Choose organic foods
Of course, the choice of semi-finished and finished food is huge. Sugar is used in cakes, cookies, ice cream, popcorn, bagel cookies, muesli, chocolate bars, seasonings, sauces, and spices.
Fat-free foods are often advertised as healthy, but they are often processed heavily, and instead of fats they contain sugar or sweeteners.
Gradually replace the ready meals and semi-finished ones with natural products. Cook your own meals, and you will significantly reduce the consumption of sugar in the long run. Move in this direction for 30 days using the same gradual approach as before.
4. Fight addiction with the help of sleep
It often turns out that sugar-dependent people say that they need to eat six times a day. If you ask how many hours a day they sleep, the answer would be no more than six.
How is sleep associated with sugar? Rest will help to cope with addiction as well as sweets used to help.
Many studies have found that the lack of two hours of sleep (one needs to rest 7-9 hours per day) leads to overeating and food addiction. Teens, who sleep less, are twice as likely to use sweets, which leads to increased appetite in adulthood and addiction to high-calorie foods.
Therefore, one needs sufficient sleeping in order to eat less sugar and to overcome addiction.