If you were looking to pack on the pounds the quickest way possible, the answer would definitely be eat more sugar! The reality though is that most of us are trying to shed unwanted fat the quickest way possible.
The quickest way of course is by avoiding refined sugar. I’m not taking about just the white sugar that you add to your coffee or tea; I’m talking about all the sugar sources that are found in processed foods.
We have been eating more and more sugar over the past 200 years, which has led to rising obesity numbers. Back in 1822 the average person ate only 6.3 lbs of sugar per year, compared to 130 lbsof sugar in 2012. That’s more than 20 times as much sugar in our modern diet! No wonder we are bigger than ever.
A quick low down on some of the effect of sugar:
- Weakens Your Immune System
- Can cause Insulin Resistance
- As Addictive As Hard Drugs
- Speeds Up the Aging Process
- Raises Your Risk of Disease
- Is Empty Calories
Of course sugar does have its place in the body, as it is needed for many bodily functions, it is after all the primary fuel source for the brain. But the kind of sugar that I’m talking about here comes mainly from carbohydrates that are found in fruits, vegetables, grains and legumes. These kids of carbohydrates that are processed into sugars are not empty calories like the sugar found in processed foods. They are full of vitamins and nutrients your body needs.
Cutting sugar from your diet is definitely easier said than done; especially of you are caught in the blood sugar yoyo for energy. If you learn how to curb these cravings by using whole foods, things become much easier. Like I said, your body does need sugars, in the form of whole food carbohydrates, so your body won’t feel deprived.
Here are 7 Ways to Win your Battle with Sugar!
1) Include Enough Protein and Fat in your Diet
Each meal and snack should contain a portion of protein, fats and carbs. Eating just an apple for a snack for example may leave you feeling really hungry, but having that apple with a few organic nuts will give you just the boost you need to keep you going until your next meal. Plan your meals and snacks around eggs, meats and fish and accompaniments as vegetables. This will help you avoid cereal, pasta and other packaged foods as a staple.If you don’t feel hunger, you’re less likely to go for the sugar, so aim to be satiated.
2) Avoid Fat Free
If it’s fat free, it has to get its flavor from somewhere right? This is a usually from artificial sweetener and chemicals! Yuck!3) Steer Clear Of Saboteurs
The sad truth is that there will always be people who will try to sabotage your diet. Try and stay away from these people as much as possible, as they always find a way to convince you that sugar is not so bad.The best avoidance strategy is to sincerely thank the sugar-pusher for their gift, tell them you wish you could eat it, and then blame us – your trainer – as the bad guy who says that you need to cut back on sugar. If this approach makes you feel bad, accept the gift and then get rid of it.
4) Try Dark Chocolate
For those moments when your sweet tooth is relentlessly badgering you for something sweet, ditch the super-sugary candies and stick with a small square of very dark chocolate. Chocolate that is 70% or higher in cocoa content should be the only candy that you keep on hand. The benefit of the cocoa, in addition to the lowered sugar content, makes dark chocolate an occasionally justifiable treat.5) Stick With Fruit
What’s sweet, colorful and comes in hundreds of flavors? Organic, seasonal, fresh fruit, of course! As you remove refined sugar from your life, feel free to add in some natural sugar by way of fresh, local fruit. It’s amazing how satisfyingly sweet fruit is – it’s truly nature’s candy.6) Change Your Palate
As you begin to limit your intake of refined sugars, you’ll find that your tolerance for it decreases. This means that something that didn’t taste sweet before – say a green apple – now has uncanny depths of sweetness. Or the chocolate bar you once loved suddenly makes you feel sick with just one bite. What’s happening is that your sweet receptors are becoming more finely tuned, now that you’re not overwhelming your palate with sickly-sweet refined sugar.7) Indulge once in a while
Don’t deprive yourself all the time. Once you’re in maintenance mode, allow yourself some treats in moderation, but try to be choosy. A sugary treat that contains 7 different types of sugar and 20 ingredients you’ve never heard of are not the best choice. The occasional real ice cream and glass of wine never killed anyone
Oh, and don’t forget to have a look at this handy sugar guide too!
Click—->>>>> Wellness Guide – Sugar
Have a happy and healthy day!
Daniela
