Think about what you eat on a regular basis. Maybe a lot of your dishes and side dishes tend to be sweet in nature. Do you, say, eat pancakes or a muffin for breakfast a lot? Do you tend to eat things like candied sweet potatoes or sweetened baked beans during dinner? It can be hard to quit cold turkey. You can start by cutting out one sweet meal a week. For example, on Monday mornings, have unsweetened yogurt and fruit for breakfast instead of a muffin. As the weeks go on, you can increase the number of meals you cut.
Think about tiny sources of sugar you consume. Do you put sugar in your morning coffee? Do you reward yourself with a cookie after a long day at work? Do you tend to mindlessly snack on sugary cereals when bored? Look for healthier alternatives. Try drinking coffee black, or adding low sugar sweeteners. Reward yourself with something that’s not related to food, like watching an episode of a TV show you like. Replace sugary snacks with healthy snacks, like nuts and dried fruit.
Don’t bring sugary snacks into your home. If you do have a few sugary snacks on hand, try to go for something like a 100-calorie pack of cookies instead of a whole box. Keep sugary foods out of reach. If you have to get on a stepping stool to access a box of cookies, you may be less likely to snack on them.
You’ll be less likely to overeat if you feel full before going out. Eat a healthy meal to fill up prior to a social engagement. Bring something healthy to snack on at the party. You could, for example, show up with a fruit or veggie platter. If you’re really craving sugar, have a small piece of something. You could take a single cookie or piece of candy. You could have half a slice of cake instead of a whole slice.
To replace soda in mixed drinks, try opting for a drink mixed with plain seltzer or order a glass of dry red or white wine instead.
The next time you have a craving, try telling yourself something like, “I am craving sugar because of my brain’s wiring. I am not a weak person for craving sugar. "
Try having a meal or snack once every three hours to help keep your blood sugar levels stable. Focus on eating foods that will help to stabilize your blood sugar, such as fruits, vegetables, and whole grains. [6] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
You can also add fruit to foods you would normally sweeten with sugar. For example, top oatmeal and cereal with fruit.
You can also enhance food with spices over sugar. Try nutmeg, cinnamon, ginger, or allspice instead of sugar.
Artificial sweeteners can be purchased at a local grocery store. They include things like stevia and xylitol. While more research is needed, some studies do indicate there may be a correlation between artificial sweeteners and weight gain. You may want to stick to artificially sweetened products as an occasional treat rather than making them a staple of your diet. [10] X Research source
If you’re feeling bored, try learning something new. You could read a book or take up a new hobby. You could also do something physical. Try going for a walk or run or playing sports with a friend.
Many people find they benefit from incorporating a weekly “cheat day” in which they allow themselves to indulge in an otherwise forbidden item. You could, for example, have a donut with your coffee every Sunday morning.
You may be surprised at the amount of added sugar in unexpected products. There may be sugar in things like bread and pasta sauce. Before purchasing an item, always read the label. A healthy adult should not eat more than 30 grams, or 7 teaspoons of sugar, each day. [12] X Research source
Words that end in “-ose” are often just sugar. Be on the lookout for words like glucose, sucrose, and maltose. A product may also contain ingredients that contain a high amount of sugar. Avoid buying products that contain honey, maple syrup, molasses, hydrolyzed starch, corn syrup, coconut palm sugar, and agave nectar.
Milk tends to contain a lot of sugar. If you enjoy milk, try skim milk over regular varieties. This contains less sugar. Watch out for high sugar beverages. Juice tends to contain a lot of added sugar. Look for juice without added sugar or opt for an orange over a glass of orange juice in the morning.
