Madeleine Hull
Sugar is everywhere, and it can be challenging to cut it out of your diet. However, reducing your sugar intake can bring about several health benefits, including improved mood, skin health, dental hygiene, and cognitive function. To eliminate sugar from your diet in 21 days, you should start by identifying and clearing out sugary foods and drinks from your pantry. Gradually reduce your sugar consumption, and replace sugary drinks with water. Eat more whole foods and be mindful of added sugars in processed foods, condiments, and sauces. Increase your intake of healthy fats and lean protein to curb cravings and keep you satiated. Remember, it's okay to enjoy treats in moderation, and consistency is key to maintaining a low-sugar diet.
How to eliminate sugar from your diet in 21 days
| Characteristics | Values |
|---|---|
| Identify sugary foods and drinks | Identify the foods and drinks that contain added sugars and cut them out of your diet. |
| Clear out your pantry | Get rid of sugary packaged food and drinks. |
| Check nutrition labels | A Daily Value (DV) of 5% or less means the product is low in added sugar. A DV of 20% or more is high in added sugar. |
| Learn about types of sugar | Look for cane, syrup, nectar, words ending in "-ose", agave, and fruit juice concentrate in ingredient lists. |
| Avoid certain options when dining out | Skip glazed, honey-dipped, sticky, and BBQ options. |
| Reduce sugar gradually | Gradually reduce how much sugar you consume. |
| Treat yourself in moderation | It's okay to enjoy a treat every now and then. |
| Increase healthy fats | Add a healthy fat, such as avocados or olive oil, to every meal to reduce sweetness cravings. |
| Plan for the long term | After about three months, your new diet will become familiar. |
| Stick to a schedule | Aim to eat your meals and snacks at the same time each day to avoid getting caught off guard by hunger. |
| Eat more protein | Stock up on protein-rich whole foods, such as meat, fish, eggs, full-fat dairy products, avocados, and nuts. |
| Avoid artificial sweeteners | Artificial sweeteners may be linked to imbalances in gut bacteria that can lead to poorer blood sugar control, increased food cravings, and weight gain. |
| Cook from scratch | Avoid added sugars by cooking from scratch. |
| Avoid canned foods with added sugar | Avoid canned foods that are packed in syrup or have sugar on the ingredient list. |
| Eat whole fruits | Whole fruits are a great way to satisfy your sweet tooth while reducing your sugar intake and increasing your fiber, vitamins, and minerals. |
| Choose low-sugar condiments | Look for condiments and sauces labeled "no added sugar" to cut back on hidden sugars. |
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What You'll Learn
Identify and clear out foods and drinks high in sugar
To successfully eliminate sugar from your diet in 21 days, the first step is to identify and clear out foods and drinks with high sugar content. This is a crucial step to starting your sugar elimination journey.
Sugar is added to a lot more foods than you may think, and it can be difficult to cut it out completely. Start by checking the nutrition labels on packaged foods and drinks. The nutrition facts label is required to inform you of the sugar content in a food product. A Daily Value (DV) of 5% or less means the product is low in added sugar, while a DV of 20% or more is high in added sugar.
Some common foods and drinks that are high in sugar include sweetened drinks like soda, sports drinks, fruit drinks, energy drinks, coffee, and tea. A can of regular cola can contain 7 teaspoons of sugar (35g). Fruit juice can also be high in sugar, and the recommended daily limit is 150ml. Other high-sugar foods include ketchup, barbecue sauce, hoisin sauce, teriyaki sauce, salad dressings, and relish. Many breakfast cereals are also high in sugar, especially those with added sugar like granola and granola bars. Flavored yogurt can also be surprisingly high in sugar.
When shopping, look out for lower-sugar options and try to choose foods with less than 10-12 grams of sugar per serving. You can also try to satisfy your sweet tooth with healthier snack options like fresh or tinned fruit (in juice, not syrup), unsalted mixed nuts, plain popcorn, rice cakes, or crackers topped with lower-fat cheese.
Remember, it's okay to enjoy a treat every now and then, and you don't have to go completely cold turkey on sugar. Gradually reducing your sugar intake can help you manage your cravings and adjust your taste buds.
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Eat more protein-rich whole foods to curb sugar cravings
Sugar is often associated with processed foods, which can lead to more cravings. Eating more protein-rich whole foods can help curb your sugar cravings and stabilise your blood sugar levels.
Firstly, it is important to identify the sugary foods and drinks in your diet and replace them with healthier alternatives. Sugar is often added to drinks like soda, sports drinks, and fruit juices, so swapping these out for water can be a good first step.
Secondly, try to include more protein-rich whole foods in your diet. For example, eggs are a great source of protein and can help reduce hunger throughout the day. Other good sources of protein include yogurt, cheese, quinoa, nuts, and seeds (such as chia seeds and sesame seeds). By including more of these foods in your meals and snacks, you can help keep your cravings at bay.
Additionally, pay attention to your body's hunger cues and try not to let yourself get too hungry. Eating regular meals and snacks that include a source of protein can help prevent sugar cravings by stabilising your blood sugar levels.
Finally, if you're craving something sweet, opt for naturally sweet foods like fruit, sweet potatoes, or even dates. These foods can satisfy your sweet tooth while providing essential nutrients and fibre.
Remember, it's all about balance and making gradual changes that you can sustain in the long term.
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Avoid ultra-processed foods, which contain large amounts of added sugar
To eliminate sugar from your diet in 21 days, it is imperative to avoid ultra-processed foods, which are often laden with added sugars that offer little to no nutritional value. These added sugars can have detrimental effects on your health, so it is important to be mindful of their presence in your diet.
Firstly, recognise that nearly 90% of the added sugars in an average American's diet come from ultra-processed foods. These processed foods are often laden with added sugars to enhance sweetness and improve taste, but they provide little to no nutritional benefit. Examples of such processed foods include sweetened beverages, such as sodas, sports drinks, and fruit juices, which can contain alarmingly high amounts of added sugar. A single can of soda, for instance, can contain 9 teaspoons of sugar, far exceeding recommended limits. Therefore, it is advisable to substitute these sugary drinks with healthier alternatives like water, sugar-free drinks, or lower-fat milk.
Secondly, be cautious when consuming condiments and sauces, as they can be loaded with hidden sugars. For instance, a mere tablespoon of ketchup contains about a teaspoon of sugar, amounting to a shocking 29% sugar content. Thus, it is prudent to opt for condiments labelled ""no added sugar" or consider healthier alternatives like hot water with a slice of lemon or ginger.
Thirdly, be wary of breakfast cereals, as they can be deceptively high in sugar content. If you regularly add sugar to your cereal, consider reducing the portion size and incorporating chopped fruits instead, which can naturally satisfy your sweet tooth while providing essential vitamins, minerals, and fibre. Additionally, opt for lower-sugar cereals or those without added sugar, such as porridge oats, which are nutritious and can be sweetened with fruits instead of refined sugar.
Lastly, when it comes to snacking, make conscious choices by opting for healthier alternatives. Instead of sugary snacks, choose fresh or tinned fruit packed in juice rather than syrup, unsalted mixed nuts, plain popcorn, rice cakes, or crackers with lower-fat cheese. If you're not ready to give up your favourite treats, simply reduce your portion sizes. For instance, if you usually have two biscuits, try having just one, or share the other with someone or save it for another day.
In summary, eliminating ultra-processed foods that contain large amounts of added sugar is a crucial step towards reducing sugar intake. By making mindful choices about the beverages you drink, condiments you use, cereals you choose, and snacks you enjoy, you can significantly reduce your sugar consumption and improve your overall health.
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Gradually reduce sugar intake to avoid headaches and cravings
Sugar can be habit-forming, and reducing your intake can cause "sugar withdrawal" headaches. However, there are ways to reduce your sugar intake gradually to avoid this.
Firstly, it is important to identify sources of sugar in your diet. Nearly a quarter of the added sugar in diets comes from sugary drinks, such as soft drinks, fruit juices, and sweetened coffee or tea. Try swapping these for water or sugar-free alternatives. You can also try herbal teas or hot water with lemon or ginger. Fruit juice should be limited to a small glass (150ml) per day.
Another source of sugar is breakfast cereals. Try switching to lower-sugar cereals, or those with no added sugar, such as porridge oats. If you usually add sugar to your cereal, try adding less or swapping it out for a healthier alternative like fruit. You can also try eating wholemeal or granary bread instead of white bread, and reducing your intake of spreads like jam, honey, or chocolate.
Other sources of sugar include condiments and sauces such as ketchup, which can be up to 29% sugar. Try switching to "no added sugar" alternatives, or use flavour extracts like almond, vanilla, or orange to sweeten your food without adding sugar. You can also try using spices like cinnamon or nutmeg to enhance the flavour of your food.
In addition to these dietary changes, getting enough sleep can help reduce sugar cravings. Poor sleep has been linked to higher sugar intake, so aim for a full night's rest.
Finally, to avoid cravings, try increasing your intake of healthy fats and protein-rich whole foods. Healthy fats shut off receptors in your brain that stimulate sweetness cravings, while protein has been shown to directly reduce food cravings.
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Eat more healthy fats to reduce sweetness cravings
Eliminating sugar from your diet can be challenging, but it offers several benefits, including improved dental health, skin, and weight, as well as reduced risks of heart disease, high cholesterol, and high blood pressure. One way to approach this is by gradually reducing your sugar intake over 21 days.
To reduce your sugar cravings, it is recommended to increase your consumption of healthy fats. According to Mark Hyman, MD, director of the Cleveland Clinic's Center for Functional Medicine, "Healthy fats shut off receptors in your brain that stimulate sweetness cravings."
So, what are these healthy fats and how can you incorporate them into your diet?
Nuts are a great source of healthy fats, proteins, fibre, and plant compounds. Pistachios, in particular, have been found to decrease consumption of sweets and promote weight loss in adults. Additionally, seeds like sesame seeds are a good option as they contain healthy monounsaturated and polyunsaturated fats, as well as fibre. Avocados are another excellent source of healthy fats that can be easily added to your meals.
When incorporating these healthy fats into your meals, it is important to practice portion control. For example, a serving of trail mix, which contains nuts and dried fruit, should be around one handful. Similarly, while dark chocolate contains healthy plant compounds, it is best enjoyed in moderation due to its sugar and fat content.
In addition to increasing your intake of healthy fats, maintaining a consistent meal schedule can help manage your sugar intake. Eating every 3 to 5 hours can stabilize blood sugar levels and help you make healthier food choices.
Remember, it is okay to enjoy a sweet treat occasionally, and by incorporating these healthy fats into your diet, you can effectively reduce your sugar cravings and work towards eliminating sugar from your diet.
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Frequently asked questions
Start by identifying and clearing out sugary foods and drinks from your pantry. You can give away the packaged food and drinks to someone else.
Sugary drinks like soda, sports drinks, fruit juices, and sweetened tea are common sources of added sugars. Other examples include ketchup, barbecue sauce, and breakfast cereals.
You can replace sugary drinks with water or sugar-free options. Instead of sugary snacks, opt for fresh or tinned fruit (in juice, not syrup), unsalted nuts, plain popcorn, rice cakes, or lower-sugar yogurts.
Reducing sugar intake can improve your dental health, skin, and weight. It can also lower your risk of heart disease, high cholesterol, high blood pressure, and other health complications.
Eat desserts in moderation to prevent cravings. Incorporate healthy fats like avocados or olive oil into your meals to reduce sweetness cravings. Consuming protein-rich whole foods can also help curb sugar cravings.
