Lifestyle and Fitness routines

Saturday, September 5, 2020

Reduce sugar intake for weight loss

Reduce sugar intake for weight loss
Sugar is not easy to reduce in your diet. It's literally everywhere and sugar cravings can be really difficult to manage. I'm going to share my top ten tips to reduce sugar in your diet without going crazy and how to reduce it in your diet. I'm going to give you practical tips to reduce sugar.
Now before we dive in, I need to mention two things.

Frist talking about tackling added sugar –
Not natural sugar in whole foods. So, talking about reducing sugar in things like breakfast cereals, processed foods, snacks, candies. As not talking about reducing your sugar in things like tomatoes, carrots, apples, oranges.
I think sugar in natural foods is not a problem because they have fiber and they have a lot of the vitamins and minerals intact. The problem really is added sugar.

Now how much added sugar should you have per day? What is the limit?

Well, the World Health Organization actually has a limit. So, their limit is 50 g per day. They recommend staying below that to put that into perspective, that's not a lot. If you were to have a can of soda, you would have roughly 40 g.

 Tips to reduce your sugar intake:

Tip 1- Read the labels on all of your processed foods:
So, I'm not really a big fan of eating processed foods. I try to stick to whole foods, but sometimes you got to eat the processed foods.
How can you tell if you're having too much sugar or not? Learn to read the labels. On the ingredient list, all the ingredients that were used to make the food are listed.
The first ingredient is typically the one that is used the most and the last ingredient is the one that is used in the least quantity. So, look through the ingredient list and try to look for words that signify sugar.
Now the problem is sugar actually has 60 different names. I don't know all of them and I don't expect you to know all of them. The most common words you want to look for are sugar - obviously. And syrup - so brown rice syrup. Malt syrup.
Then you have high fructose corn syrup. So, look for the word syrup and also look for words that end with - Glucose, fructose, dextrose. Those are all sugars, so try to avoid foods that have a lot of sugars in them.

Tip 2-
Eat more whole foods. Whole foods are foods that are in their natural form. So, for example, fruits, vegetables, legumes, whole grains, nuts, seeds, that sort of thing.
When you eat whole foods, there are no added sugars. It's not processed, no one added sugar to it. So, if you have a diet that is primarily whole foods. you automatically reduce the amount of sugar in your diet.

Tip 3-
Try not to drink your calories. One of the easiest ways to have too much sugar is to drink it. Because it doesn't feel like we're getting that much. And it's just very easy to overdo. So, whenever You drinking something, very mindful of the amount of sugar in it.
 try to get it unsweetened. And if you're going for bottled beverages, refer to point 1, which was to read the label. So, try not to drink all of your calories in the form of sugar.

Tip 4-
Don't get carried away with the natural sweeteners. And you really wish someone had told me this. When you transitioned from a high sugar diet to a low sugar diet, you went from using white sugar to using things like coconut sugar, maple syrup. You used honey.

Tip 5-
Eat more protein. When you don't eat enough protein with every single meal, your blood sugar tends to be a little bit erratic. So, let's say you have breakfast, it's a sugary breakfast cereal with a little bit of milk. And you're out the door at around 8 o'clock. So, you've had your breakfast around 7:30.
By the time 10:30 rolls around you're probably going to be hungry. because your breakfast has not enough protein and too much sugar. So, your blood sugar went up and during that dip, you have that sugar craving.
Now if you want to prevent that sugar craving, a good idea is to get enough protein with every single meal. So, I recommend at least 15-20 grams of protein as a minimum per meal, so you're getting your protein throughout the day and you're stabilizing your blood sugar levels and you're not going to have those cravings.

Tip 6-
 Eat more fat, this is along the same lines as eating more protein. So, basically, when you eat enough fat with all of your meals, you're less likely to have those sugar cravings because your blood sugar levels are stable and you're fuller for longer.
So, I recommend that you eat fats from whole foods sources, not from things like oil. So, let me give you an example.
Let's say you were to compare avocado oil to avocados. Avocado oil is just pure fat - there is nothing in there by fat. But avocados have vitamins such as vitamin B, they have the K vitamin, they also have vitamin E and fiber. So, when you're getting your fat from avocado, actual avocado, not the oil, you're getting a lot more nutrient bang for your buck.
Try to stick to whole food sources whenever possible for your meals. So, you can have avocado, nuts, seeds, coconut, that sort of thing. Limit your oils.

Tip 7-
Remove temptation. Now if you have sugary snacks lying in your cupboard, you're more likely to eat them. It's because they are right there. You're not going to have sugary snacks if they are not in your home. So, it's sort of like an out of sight, out of mind situation.
It's very unlikely that you're going to get dressed, get in your car and go to the grocery store when that sugar craving strikes.

Tip 8-
Just because you can't have the sugary snacks, that doesn't mean you can't enjoy yourself. You can keep freshly cut fruit in your fridge if that helps, but sometimes you want something a little extra. So, one simple thing that you could do is frozen grapes.
So, grapes are naturally very sweet and once you freeze them, they take on a very different texture and they become a little bit more enjoyable. Now frozen grapes are one thing.
The second thing I like to do is frozen bananas. You can actually make frozen banana popsicles. So, take a ripe banana, peel it, put a popsicle stick in it if you have one, you don't have to use a popsicle stick. Put it in the freezer for 24 hours or until it completely hardens.
 And the next day when you have that sugar craving, you can actually take that frozen banana, dip it in a little bit of melted dark chocolate, put some shredded coconut on top and you have a frozen banana popsicle. It's got fruit, it's got healthy fat from the coconut and it's got dark chocolate. You can’t go wrong with that.

Tip 9-
Don't use sugar as a way to relieve stress. Now when I was in engineering, I used to have a lot of sugar. I was very stressed out and sugar was the first thing I reached for a form of stress relief.
 Now sugar does lower your stress, however, it's a short- term solution, it's not a long- term solution. I have realized over the years that the best way to manage your stress, is not through food, it's not through sugar, it's through other avenues. Things like meditation, yoga, going for a walk in the park, having a bubble bath, anything that works for you.
Anything that reduces your stress is a good way to do it. One of the things I find really helps with stress management is self-care.

Tip 10-
Never say never. The problem with having a black and white approach to sugar is that it doesn't work long-term. Life is about finding balance. Now I'm not saying to have sugar in moderation because I don't think you can have sugar in moderation.
It is very difficult to stay in the moderation zone. But having sugar occasionally, when the occasion warrants it is not a problem. Let me give you an example. Let's say it's your grandma's 90th birthday and she's baked a cake. All by herself for her birthday. Are you gonna say no to that? I don't think so. Because that's a special occasion.
That's an occasion that warrants having a piece of cake. You don't have to have the whole thing – you could share it with somebody. But sometimes it's ok to have the sugar, so give yourself that allowance. A lot of things in life, nutrition included, are about finding balance, so find that balance that works for you.


  1. Soda and alcohol is the worst for weight gain. Cut out liquid calories and you’ll probably lose weight. Thanks.

  2. I believe, people who are trying for weight loss should first cut off their sugar intake. Very good post. ��

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  4. That is really nice to hear. thank you for the update and good luck. Safe Sugar Levels