You’ve likely thought of different ways to reduce sugar consumption at some point in your life, am I right? This small white grain that seems easy to get rid of shows several obstacles to getting out of food. Even the feeling of missing something or abstinence is familiar when sugar is not so present in food.
This is because he is one of those responsible for releasing dopamine in the body, a hormone that generates the feeling of pleasure and improves mood. For many, it isn’t easy to be happy and in the air without sugar in everyday life.
If you want to learn how to reduce sugar consumption but are having difficulties adapting your routine, check out the tips below so that it can be controlled in your diet and understand how to lose the dependence on this substance to sweeten the moments of your diet. Your life.
How To Reduce Sugar Consumption?
It may seem impossible, but almost anything can be done with adaptation. This way, it is possible to think of simple solutions that will help reduce sugar consumption. Before starting with the tips, know that the process needs to be gradual, that is, one step at a time. Don’t cut substances out of every meal, as you may not be able to maintain progress, so start slowly and then take more aggressive initiatives!
Realize Your Food
There is no miracle tip, so remember that to start reducing sugar, you need to understand your diet. Whether in coffee, tea, or recipes, it is necessary to know the amount of this substance in each meal. This step is essential to determine whether you are overdoing it.
Taking this into account helps you understand your diet, if you are consuming too much sugar or if your taste buds are already used to sugary drinks and foods. So, grab a pen and paper and make a diagnosis of sugar consumption so that you can go to the next step!
Define What Can Be Cut
Now that you know where the excess sugar or sweet foods are on your menu, you should think about what you can cut or reduce to optimize results. If you put sugar in your coffee, why not cut it in half? Risk new possibilities because it will be possible to get rid of sugar!
And the same goes for cakes and sweet pastries that need a lot of sugar. If you’re making a fruit cake, try using it in the dough and removing the sugar, as long as your taste buds don’t undergo an aggressive change.
The important thing is to remember that this substance can generate addiction, so it is possible to reduce it to have a quality of life and avoid future problems. Still, the process must not affect mood, psychological and other areas of your life! We’re also talking about the pleasure of eating, so you should eat and be satisfied and enjoy what you’re eating.
Avoid Artificially Sweetened Foods
It is common to focus only on drinks and foods we can sweeten; however, it is essential to pay attention to the industrialized options on your table. Box juices, soft drinks, jellies, and other sweets that can be on your menu; they can’t be in excess. In other words, always choose wholegrain, natural options that taste good for you, because that way you improve your quality of life even more, in addition to guaranteeing extra nutrients for making the replacement!
Remember that you don’t need to cut out sugar or sweeteners every day of the week. You can enjoy meals that contain the substance on weekends, at a get-together, or with friends. As said before, satisfaction must be combined with satiety, so don’t deprive yourself of the pleasures you have in food!
Make Substitutions
This tip is essential for most people because substitutions are crucial to success. Sweeteners or other types of sugars help reduce the consumption of this substance, so see which option fits in your pocket!
Whether it’s stevia, honey, aspartame, and even brown, many options can help you on the way to reducing your sugar consumption. They are great choices to help lower your intake, but they shouldn’t be used in excess either. Balance is everything!
Repeat The Process
Finally, if you follow the tips above, you will be in a cyclical process that can be optimized more and more! If you go through the first process, it is possible to go much further, such as cutting out sugar in some meals, such as coffee and teas.
That is, the initial phase is the most difficult, so once you manage to adapt your taste and food, it is possible to reach limits that were previously not possible for you. Know that it is possible to have a pleasant and tasty diet without sugar, so reduce gradually to see the results!
Why Should I Reduce My Sugar Consumption?
You must be wondering about the reasons to reduce sugar in the routine because many do not realize the effects that excess of this substance can bring to the body. From heart disease to type 2 diabetes, sugar can be harmful in some diets, mainly processed foods.
You can eat fruits, drink juice, and use sweeteners in some foods, as long as you have control when using sugar. Many people think they can mediate the use. However, when performing routine exams, they realize they are having problems because of it, so be aware when using it.
Another factor is that excess sugar can cause obesity and even affect taste. Hence, regular use ensures well-being and enjoying meals without needing to be too sweet, as is the case with juices, cakes, and derivatives. So, reduce it for at least one week to see the positive effects on your routine!
No More Sugar?
Don’t get attached to the idea that sugar will no longer be welcome in your diet. On the contrary, it will be regulated so that you do not have future problems and can enjoy meals without excess calories. So, have the proper follow-up of a nutritionist to get effective results and a balanced diet!
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