How to Cut Out Sugar

If you’re wondering how to cut out sugar then it is likely you’re on your way to start looking, performing, and feeling better. That’s why, I will first congratulate you on that. No wonder that we tend to cut out sugar from our diet, considering that this seemingly inoffensive ingredient is actually called the “white death”. That’s because of numerous reasons – it spikes our blood sugar levels, and insulin, makes us gain fat, leads to numerous health issues, and so on.

We’re not trying to say that sugar is an absolute evil. All of these negative effects are occurring as long as we eat sugar in excess. Now the problem is that we can easily eat sugar in excess. That’s because this carbohydrate (yes, in a nutshell, sugar is a carbohydrate), is seemingly everywhere these days. This is the reason why it can be such a hard task to cut out sugar from your diet. Everything seems to contain it – from bread to beer, and even the meat that you buy – all contain sugar.

That’s why it is important to learn how to cut out sugar from your diet in the best possible ways and keep it within normal limits.

Why Would You Cut Out Sugar?

It is important that you learn this because excess sugar intake leads to obesity, diabetes, cancer, tooth decay, heart disease, and yes, it makes you fat too. Moreover, it is important to understand that there are different types of sugar. For example, natural sugar from fruits is much healthier and better than added sugars.

In whichever case, we’re talking about excessive intake of it. Studies indicate that the average US citizen tends to consume an average of 71 grams of sugar per day. However, the recommended daily maximum should be limited to only 25 grams for females and 37 grams for males. Based on this information, I guess it is pretty clear why it is so important to learn how to cut out sugar from your diet.

Not only will you reduce health risks, but you are going to feel better, and you are going to be well on your way to achieving a much better physique. A healthy diet with a normal amount of sugar is extremely important for anyone looking for physique and/or performance enhancement. Both for bulking and cutting cycles.

First Steps To Cut Out Sugar From Your Diet

Avoid the desserts

I bet you already knew it but I had to confirm it. Desserts are tasty no doubt, but they are full of sugar and they provide little to no actual nutrition. In short, they provide no benefits for the way you feel, look (physique), or perform. It actually only adds “empty” calories and lots of sugar, causing blood sugar to spike and then crash, causing hunger, tiredness, and desire to consume even more sugar. In fact, this is true for any high sugary foods or drinks.

I know that it may be hard to say no to a tasty and good-looking dessert, but as long as you want to cut out sugar from your diet to stay healthy, perform better, and get the best version of yourself, you have to. No worries, there are healthier dessert options. Fresh fruits, yogurts, or dark chocolate. May not be as tasty as actual desserts, I know, but they fulfill your sugar cravings without expanding your waistline!

Avoid the sugary drinks

Pretty sure you already knew it too, but then again, it has to be said. I just can’t stress the importance of ditching sugary drinks because a lot of the sugar that people get in their diets actually comes from their sugar drinks. To be more exact, almost half of the sugar comes from soda, sports drinks, juices, energy drinks, and other drinks that are full of sugar. That’s why, if you try to figure out how to cut out sugar, you need to stop drinking sugary drinks. It includes added sugar to tea and coffee, and even fruit drinks that are often marketed as “healthy”, but they are still full of sugar.

Only drink water, tea, and a bit of coffee, of course, sugarless. Lots of people do not even realize that they increase their calorie and sugar allowances even before lunch. Simply by drinking sugary drinks, and usually, combining them with foods full of sugar.

Choose whole foods

By saying “whole foods”, we’re talking about the foodstuffs that are not processed. Unprocessed foods are healthiest because the processed ones are usually full of additives, and many of them – sugar. That’s right, they add sugar even in the meat nowadays. That’s because it gives taste, sugar is cheap, and it adds to the weight that you’re paying for. Don’t get me wrong, it is obvious that you do not get half the sugar from the meat you buy, for example, but there’s still added sugar and additives to processed foods such as sausages, for example.

Needless to mention the importance of avoiding highly processed foods such as various desserts, soda, junk food, and others. They are high in sugar, salt, and fat! All are detrimental to your health and your physique. Pay attention to what you eat, cook at home simple dishes with meat and vegetables or carefully choose your options if you’re eating out. Cut out a huge amount of sugar from your diet by simply avoiding junk, processed, and unhealthy food options.

Opt for low-sugar cereals

Breakfast cereals are a popular breakfast choice among lots of people. However, little do they know that breakfast cereals are popular for being loaded with high amounts of sugar. Even those that claim to be healthy. In fact, some of the most popular American cereal brands contain almost HALF of their weight in added sugar! That’s right! Out of 100 grams of cereal you eat, almost 50 grams of it is added sugar! So, are you trying to cut out sugar from your diet? Avoid high sugary cereals. Otherwise, you are likely to exceed your daily sugar limit even before you leave the breakfast tablet. Not to mention that many add even more of it by adding sugary drinks.

Lots of breakfast food options such as waffles, pancakes, and muffins are full of sugar too. It is very easy to cut out sugar by simply avoiding these options. What you can do to have a healthy breakfast is to go for fruits, avocados, eggs, and/or Greek yogurt. They are super tasty and they do not add so much sugar. If you love cereals, go for the actual healthy ones that are low in sugar. But in order to do that, reading “healthy” on the main label isn’t enough. For that, you need to:

Double check labels

Yes, it is not fair for brands to say their food is “healthy” on the boxes, yet they know very well it is not. The problem is that there’s nothing that can stop them from doing that. They usually keep in the spotlight the information regarding vitamins and minerals their products can provide and not much about their dangers. Still, everyone must provide labels where they just can’t hide this information. This way you always must read the label and double check for ingredients. Lots of foods that suggest they are “low in fat” compensate for it by being high in sugar for example. Or vice versa.

Moreover, they try to “hide” sugar amounts by offering sneaky alternative names for sugar that you should watch out for. They include caramel, molasses, rice syrup, maltose, dextrose, high fructose corn syrup, cane sugar/juice, inverted sugar, and others.

Add foods rich in protein and natural fats

Protein will not spike your insulin as much as sugar does, it keeps you feeling fuller for longer and provides your muscles with everything they need in order to keep on growing. They keep you fuller for longer and do not spike your insulin as much, which means that you will not want to eat as much as fast. Lots of protein rich foods are slowly broken down and digested. But the sugar will actually increase your appetite! It explains why you are feeling full, yet you can still add the dessert. And usually, you can continue eating again after that dessert.

This also explains why it is so easy to over and binge on sweet, sugar foods. On the other hand, protein will help keep you feeling fuller for longer. But healthy fats such as those in nuts, avocados, and salmon will offer you energy and still reduce hunger!

Use natural sweeteners

If you find it really hard to give up on sugar, especially as a beginner, you could try natural sugar alternatives such as stevia, xylitol, and erythritol. They are still as sweet as sugar, but with far fewer calories and will not spike blood sugar. You could also try fruits instead of actual sugary foods and desserts that also can help reduce the sugar cravings.

Conclusion

Learning how to cut out sugar from your diet is tricky and it is definitely not something you can do overnight. Especially because nowadays you could be eating sugar from foodstuffs you didn’t even realize are full of sugar. However, you should try to learn how to reduce it and definitely avoid the most obvious things that increase your sugar intake. You will be able to reduce your daily intake below the level of the average American which will lead to a huge improvement in the way you feel, look, and perform. You are going to decrease the risks of health benefits such as cancer, heart issues, high cholesterol and high blood sugar levels, less body fat, more energy, and numerous other benefits.

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