The habit of eating very sweet foods is one of the major health problems in Western countries. It’s not just associated with obesity; in addition, the ingestion of large amounts of sugar can lead to both health problems and behavioral dynamics that are completely detrimental to the person.
In this article we will see some tips to stop eating sugar, And several recommendations to start.
How to stop eating sugar?
In the following lines, you will find some key ideas for getting rid of the habit of eating sugar and establishing a lifestyle in which you barely consume this ingredient. However, be aware that in some cases this habit is so ingrained that it is essential to consult a professional psychologist who offers personalized attention.
1. Start with a kitchen cleaner
This isn’t literal cleanup, but going to the kitchen and throwing out all the high sugar foods: processed cereals, pastries, fruit or chocolate flavored dairy products, candies and confectionery …
It’s important to do this as a self-justified task, not as a side thing that we’re going to do when it’s time to go to the kitchen and think about what to eat. That way we will avoid as much as possible giving in to any excuses we might have for not doing this, such as “now I don’t have time to throw everything away” or “if I turn this now I won’t have anything to eat “.
2. Avoid going into junk food stores
This trick to stopping eating so much sugar is simple and complicated at the same time: don’t go out on premises offering you highly processed and sugary foods. At first you might find it difficult, however in the medium and long term it will save you a lot of problems and worries.
3. If you are not used to cooking, buy healthier foods.
In the long run, to have a healthy life with less sugar, you will need to cook much of what you eat, if not most of the time. However, if you have no experience in this area, try to buy food that is as homemade as possible, Like that of some catering services.
4. Learn to cook
This step is very important for two reasons.
On the one hand, this habit it will force you to eat much more natural foods, To make it the basis of the diet. On the other hand, you will thus link the fact of eating at a time of the day that deserves its time and with which to pay attention, which is the opposite of the concept of snacking which so often makes us fall into products full of refined sugar.
This is one of the tips on how to stop eating sugar that is more difficult because it takes effort, and so it is almost mandatory that you schedule daily schedules in which you allow about an hour a day for learning how to cook simple recipes that in the long run will hardly require your attention.
5. Remember the different names of sugar
When you start to take steps to stop eating so much sugar, don’t worry about eating very healthy; priority is in all cases stop consuming junk food.
Therefore, don’t be obsessed with trying to memorize all the technicalities used in the food industry. Remember the following words, as these are all names for sugar that are used to camouflage the presence of this ingredient on food composition labels:
- Honey (yes, honey is basically sugar).
- Brown sugar.
6. Stay away from snacks
If you work in a place where there are several people and you can choose where to stay, try to stay most of the time away from places where sugary products are placed to which you have access: Soda or chocolate machines, candy fountains, etc.
7. Think about the rebound effect
Don’t just go several hours of the day without eating sugary foods. He believes that in situations like this, we are prone to overcompensating, which gives us cravings for sugary food glucose in excess of what we would have ingested if we had been following our usual habits.
Therefore, although very occasionally (once a week), it is possible to eat a sweet product as a “rest”, at these times you need to pay close attention to what you are doing and not give in to the temptation to continue savor this kind of mosos. If it’s very complicated for you, it may pay more to refrain from eating 100% sugary foods for weeks at a time.
This is another of the more complex tips on how to stop eating sugar to follow because it forces us to engage in what we are doing.
8. Eat fruit every day
If you can make fruit your usual source of sugar, you will have a lot to gain. This is so because these foods are much more satiating than chocolate or an average snackBut in most cases, they contain much less sugar and the more of it is unprocessed (less harmful).
One or ten fruits a day is enough, and if you get used to eating it as a reward, it will be very easy for you to continue with this healthy habit.
- European Parliament and Council (1990). Council Directive on the nutritional labeling of foodstuffs. Council Directive of 24 September 1990 on the nutritional labeling of foodstuffs. p. 4.
- O’Connor, A. (2016). Studies related to the health risks of the soft drink industry mask. The New York Times.