How to actually cut sugar out of your diet

Sugar makes you more hungry

It is widely known that sugar causes a spike in glucose levels and is quickly and easily absorbed into our system, leaving us feeling hungry and reaching for more. 

Addicted?

You're not alone! The good thing is that it reportedly only takes about two weeks off sugar for the cravings to subside.

Don’t go cold turkey

While no-sugar challenges have been made popular by celebrities (J.Lo, we’re looking at you...), you’ll be putting too much stress on your brain and body, which will slow your metabolism and put those cravings into overdrive.

For reference

When you think about downing nine teaspoons of sugar you might think that couldn’t possibly be you, but in one can of Coke there is already 39 grams of sugar.

Get rid of trigger foods

"Out of sight, out of mind" might work later on when the cravings subside, but for now the basic rule is: if it’s not there, you can’t eat it. Go through the fridge, freezer, and cupboards, and toss anything that has refined sugars.

Learn the disguises of sugar

Sucrose, glucose, fructose, maltose, fruit juice, molasses, hydrolysed starch, rice syrup, invert sugar, corn syrup, honey—these are hiding even in things like pasta sauces, granolas, and salad dressings.

Pay attention to unexpected sugar

Natural fruit juice is fine, but many store-bought options are loaded with added sugars.

Be careful with alternatives

It's easy to see how sugar-free versions of popular sodas can be attractive, with virtually no calories, but these are full of unhealthy ingredients, including the artificial sweetener aspartame.

Low-fat products are especially sneaky

Things like low-fat yogurts and coffee beverages are usually much higher in sugar than full-fat options, and since a high sugar intake has been shown to cause weight gain, it kind of negates the reason you chose low-fat in the first place.

Avoid the aisles (you know which ones)

When you go grocery shopping, don’t walk down the aisles where all your old vices are. Even the sight of sugar sets off an alarm in the reward center of your brain, so don’t give it the opportunity.

Focus on protein and healthy fat

Focusing on filling up on the right foods, specifically protein and healthy fats, will prevent your blood sugar from dropping and thereby help curb the cravings.

Swap condiments

Sauces such as ketchup, barbecue sauce, and sweet chili sauce have a shocking sugar content. Instead, go for fresh herbs and spices, or sauces like mustard, pesto, vinegar, harissa paste, etc.

Use this ice-cream hack

Peel ripe bananas and freeze them overnight. Then put them in a blender with a splash of milk, a spoon of nut butter, and blend until you see before your eyes a magical ice-cream consistency.

Keep an eye on your workout fuel

Look at your hydration drinks, protein bars, and protein powders—all of which are often loaded with added sugars.

Restructure your relationship with dessert

Do you need dessert every day? Is it a reward or a habit? What is it in your desserts that you want, and can you replicate it with an alternative? Try eating an apple to curb the craving. If it’s a habit, replace it with something else, like an activity that brings you joy.