Sugar is incredibly addictive, it’s in most processed and packaged food, and is very convenient. So choosing to quit sugar is a big step and a massive milestone in achieving a healthier diet.
Luckily there is help at hand.
I have written a simple guide to ease you into a diet free from refined sugars, and to give you tips on how to make the transition as painless as possible!
STEP ONE – Cut Back
Start by paring back on the sugar you eat – this means refined carbohydrates (bread, pasta, pastries etc).
The less sugar you have in your system, the easier it will be to go cold turkey. Your cravings will be milder and it will be less of a shock to your body.
Once you decide to quit for good, the following must go!
♥ fresh and dried fruit
♥ fruit juice and soft drinks
♥ muesli and muesli bars, breakfast cereals
♥ flavoured yoghurts
♥ jams (even if the label says no added sugar)
♥ honey, agave syrup, palm and coconut sugar
♥ chocolate, confectionery, cakes, biscuits
♥ condiments containing sugar, particularly tomato and barbecue sauces, balsamic vinegar
STEP TWO – Read Between The Lines
Take time to read labels. On labels, where it says ‘sugars’, it’s referring to all sugar – glucose, fructose and lactose. Different sugars contain different amounts of fructose. For example, table sugar is 50 per cent glucose and 50 per cent fructose, while the sugar in milk is lactose and contains no fructose.
♥ Aim for products with less than 3-6g sugar per 100g/ml
♥ If sugar is the first or second ingredient, beware. Labels always list things with the ingredient used most first. Look out for other sugars in the list: fruit pulp, fruit purée, agave, honey. Scan over to the ‘per 100g’ column and scroll down to ‘sugar’ (it’s often under ‘total carbohydrates’). If it lists 30g of sugar, this means that product contains 30 per cent – or a third – sugar.
STEP 3 – Eat Fat & Protein
Eat fat and protein; wholesome, unprocessed fats and quality protein, such as eggs, cheese, nuts and coconuts. Fats and proteins fill you up, and also take care of the sugar cravings.
♥ Embrace animal fat – eg. chicken skin and bacon fat. Just not excessively. I believe we are meant to eat the whole food. Plus once you allow yourself this fat, you find you get full on it quickly and don’t need a lot of it.
♥ Use organic butter instead of processed spreads.
♥ Cook with ghee and coconut oil for high temperatures. These are stable, saturated fats that don’t change structure at high heat, and both have anti-inflammatory and antifungal properties.
♥ Cook with butter and olive oil just at moderate temperatures.
♥ Pour with olive, walnut and macadamia oils. These oils are fantastic on salad.
♥ Avoid all polyunsaturated fats such as rapeseed, safflower, sunflower, soya and corn oils as they are very unstable. Stay away from trans fats (as in deep-fried foods and so on).
Yes, you will experience cravings and you will have mood swings (better make those apologies now to your other halves/innocent passers-by)
However, once you’ve made it out the other side, which i promise you will, you will experience more energy, possible weight loss, healthier nails, skin and hair, and improved mood!
If you have more questions, or would like to have 1-1 help on quitting sugar, please contact me