You are in good company if you have ever wanted a late-night bowl of ice cream or candy bar.Diabetes and heart disease can be caused by too much added sugar, and it isn't good for our health.A month-long cleanse could be a great way to wean yourself off sugars.We have put together some rough guidelines to help you get started.
Step 1: All sugars are off-limits.
You can plan your meals and snacks in advance if you have a firm start and stop date.Pick a random start and end date that best fits your schedule, or give up sugar for a specific month.The choice is yours.You can quit sugar for 2 weeks if you aren't ready for a month-long cleanse.You could limit yourself to a small amount of sugar each day.If it goes well, you might extend your cleanse for a couple more weeks.The New York Times has a sugar challenge you can try.You can check it out here.
Step 2: The no-sugar challenge requires you to eat less sugar.
Sugar is added to many snack foods, like crackers, tomato sauce, and frozen pizza.Make sure your food has very little to no added sugar by checking the nutrition facts.During the no-sugar challenge, many people cut out added sugar.If you are not ready to take the plunge, you can limit yourself to a small amount of added sugar each day.
Step 3: A sugar cleanse isn't about cutting calories.
Many drinks and desserts are made with natural or sugar-free ingredients.For the next 30 days, try to avoid both artificial and natural sweeteners.Make sure your drinks, snacks, and other foods are free of added sugars.Artificial sweeteners taste sweeter than traditional sugar.It is best to cut them out of your diet during a sugar cleanse.
Step 4: Don't force yourself to eat certain foods.
Throw out any cookies, candy, and other sugar-laden snacks that take up space in your pantry.You can still satisfy your sugar cravings if you stock up on fruit.You could put your snacks in a bin or container.For the next month, keep the container out of sight.
Step 5: Lots of sauces and dressings are made with sugar.
You can check the labels on sauces, salad dressings, and other dips at home.Extra sugar is added to some popular options.If you want to be safe, get rid of sugar sauces and replace them with sugar-free alternatives.All of the sugar-free mustards and salad dressings are from Newman's Own.
Step 6: Seltzer water and club soda are better for you than traditional soda.
On a regular diet, adults should limit themselves to 50 g of added sugar per day.A single bottle of soda can have 52 grams of sugar, which puts you over the daily recommended limit.If you're participating in the no-sugar challenge, stock up on sparkling or seltzer water instead of soda.diet sodas have less calories than traditional soft drinks, but they still have artificial sweeteners.During your no-sugar challenge, kick them to the curb.
Step 7: A lot of breakfast foods contain added sugar.
Try to make a breakfast with no extra sugar.There are many great options, including plain yogurt, fruit, cooked veggies, and scrambled eggs.Extra sugar is added to a lot of breads.If you want to be safe, stock up on pita bread.
Step 8: Some snacks have added sugar.
Instead of snacking on a power bar, opt for a handful of mixed nuts.A bowl of popcorn is a great snack.If it isn't packaged in syrup, canned fruit is fine.
Step 9: There is no added sugar in fruits.
You can make a bowl of fresh fruit instead of grabbing a slice of cake or ice cream.Fruits are full of extra vitamins and fiber, and they don't have any added sugars.You can eat a bowl of strawberries or a slice of watermelon.
Step 10: Even a sugar-free diet can benefit from a good source ofProtein.
It is important for your immune system to be up to snuff and for you to have a good source of energy.Load up on chicken, fish, and grass-fed meats, along with nuts, eggs and seeds.You can eat fried eggs for breakfast or grilled chicken for lunch.
Step 11: You are physically and mentally sharp if you have healthy fats.
They help with weight management, fatigue, and mood management.A good source of healthy fats are seeds and nuts.It is possible to lower your risk of cardiovascular disease and diabetes by eating lots of healthy fats.
Step 12: The perfect way to satisfy your sweet tooth is with fruit.
You can still enjoy naturally sweet foods if you give up added sugars.Pick up a piece of your favorite fruit throughout the day.If it is packaged in water or juice, canned fruit is a viable option.It's possible that dried fruit could be an alternative.Check the label to make sure there is no added sugar.
Step 13: Vegetables are a good source of vitamins and minerals.
Some vegetables are naturally sweet and can be eaten on a no-sugar diet.Sugar can be quit for 30 days, but not natural sugars.You could eat a salad with your dinner or snack on carrot sticks as a healthy snack.
Step 14: Unsweetened alternatives can be used to jazz up baked goods.
Instead of using sugar in your recipe, use applesauce.Extra spices, like allspice, cinnamon, nutmeg, and ginger, can be used to liven up your recipes.You can replace sugar with applesauce.If your recipe called for 1 cup of sugar, you would add 1 c of applesauce.
Step 15: It is possible to crave more sugar when you are tired and stressed.
cortisol is a stress hormone and is produced when you are under a lot of stress.You might feel hungrier because of this.When you get less than 8 hours of sleep, you might get more cravings and hunger.Try to get plenty of sleep and relax during your no-sugar challenge.If you are having trouble calming down, try relaxing in a warm bath, listening to relaxing music, or meditating.
Step 16: Building healthy, long-term habits is what the no-sugar challenge is all about.
You don't have to give up your favorite sweets forever.Instead, focus on cutting back your sugar intake.Take a look at some of the things you ate before your sugar cleanse.Try not to eat as much as you normally would.You could add 1 spoon of sugar to your tea or coffee.If you bake a bunch of brownies, cut them into smaller pieces.A bowl of ice cream can be enjoyed once or twice a week.