The most recent information on the American diet and sugar intake, suggest that adults over 20 years old consumed 13 percent of their daily calories from sugar, or about 260 calories everyday using the standard 2,000 calorie diet. Likewise, younger generations under the age of 19 (including children), consumed higher amounts of sugar, with as much as 16 percent of daily calories coming from sugar. This is a remarkable number, and because the statistics are just an average, there are likely many out there whom consume significantly more. This is easy to do when many common foods and beverages are jam-packed with hidden sugars. Moreover, many adults tend to eat more daily calories than are advised, so a 260 calorie estimate may be understating the issue.
Start with your breakfast
Breakfast is the first meal of the day, and for a large number of adults, this is easily a quick way to get the day off to a poor start. The first meal of the day is one of the most important for your health, energy levels, and for feeding your brain. Nevertheless, breakfast foods are usually hidden with sugar. Notice that most flavored yogurts, even when labeled "healthy", has a lot of hidden sugar to satisfy sweet teeth.
Think about what a traditional western breakfasts contains: bagels, donuts, waffles, pancakes, French toast, berries, yogurts, bananas, English muffins. The one thing they all have in common is that each of those foods has a high amount of sugar. Making healthy decisions should begin first thing in the morning, and cutting out the foods that contain sugar may be the start you need.
Decrease Carb Intake
Carbs are a vital part of your diet, and while unneeded sugar can be a health problem, cutting sugar out of your diet is not the same as cutting all carbs. Nevertheless, most forms of simple carbs have nothing but refined sugars. Usually, these simple carbs and refined sugar products can be easily found in candy, cookies, and crackers, and should be something to eliminate.
Simple carbs and refined sugars can increase your blood sugar levels, as well as insulin in your body, which can cause lethargy and weight gain. For anyone wanting to be healthy with optimal weight loss, this should be a no brainer. In many cases, the sooner you cut the simple carbs and refined sugars from your diet, the better. In the case that you're a carb-lover, consider adding more whole grains to your diet, like brown rice, farro, oats, as well as fresh veggies.
Say goodbye to soda
Soda companies have been under scrutiny for decades now. This is because sodas contain high-fructose corn syrup in most of their regular drinks. However, many diet alternatives include powerful sugar substitutes that can trick your mind into wanting sweeter foods and drinks. Amazingly, current statistics on soda consumption show that close to half of all added sugar in our diet can come from sodas.
For this reason, consider skipping sodas completely in your journey to quitting sugar. For those that love the carbonation of sodas, consider consuming seltzer water with a squeeze of lemon or a spoonful of fresh fruit juice. The key to stopping soda consumption is to fight the habit, although the high caffeine content in sodas does not make it easy to quit.
Eat more protein
Protein is another necessary nutrient that your body needs to heal, grow, and rejuvenate everyday. If you are hoping to cut sugar intake and lose weight, then eating more protein is something to consider. Raw protein in your diet can help to stimulate the body, causing it to release satiety hormones. This helps you feel fuller, longer, which helps reduce overconsumption. More protein in your diet can help curb sugar cravings and addiction, and it can be critical in weight loss. Additionally, protein helps to keep your mind and blood sugar levels under control, reducing the desire for a midday binge on chocolate or soda. Think about eating more lean protein, such as fresh salmon, halibut, tilapia, chicken, and tofu, to gain some of these valuable benefits.
This may be hard for many adults to cope, given the importance can have in everyday life. Nevertheless, alcohol and alcoholic drinks typically have high amounts of sugar. Beer, mixed drinks, and straight alcohol all are unhealthy choices when cutting sugar from your diet, and the consequences of lowered inhibitions could pus some at risk. If you are quitting sugar as a way to lose weight, cutting alcohol can certainly boost your efficiency, and it can help show your results more quickly as well. Not to mention, cutting alcohol can help keep you honest in the gym, and can likewise work wonders on your skin's health.