TOP TIPS to help you rid yourself of this addictive substance.
Seriously limiting your sugar intake to what it is meant to be (15-30g a day, which is only from fruits and vegetables) will dramatically increase your health. You will be freeing your body from a serious amount stress, your body fat percentage will plummet, your brain power will be through the roof and your energy levels will skyrocket. Who doesn’t want these amazing health benefits? Here is a list of tips to help avoid this addictive substance.
- You need to be avoiding all added sugar in all of its forms.
- Go to your cupboards and gather every single food item that has an ingredients list and read each nutritional list on each item. You should be looking to discard anything with added sugar (which can take the form of; sugar, brown sugar, cane sugar, honey, agave, invert sugar, fructose, rice syrup and many more). Food companies have many different names for sugar, which helps disguise its presence in food products. Another way of looking at this is to check the label to see how much total carbohydrate found in the item and then check how much of the carbohydrates are in the form of sugars, this should be clearly stated.
- Replacing all sugary drinks including fruit juices with water is not only cost effective due to the new tax increase on sugary drinks but will also deeply benefit your entire body, especially your liver.
- Increase the amount of fibre in your diet to allow your body to know when you are full, also a high fibre diet allows sugars to be released slowly giving you more balanced energy levels. The best source of fibre you can get is from fruit and vegetables but make sure you use fruit sparingly as they do contain a fair amount of sugar, try to use fruit as a treat.
- Having healthier fats in your diet can help to keep you fuller for longer as fat is very satisfying to the body, you can get these through avocados, nuts and seeds. Avoiding low fat products is also a big thing here as anything that is advertised as ‘low fat’ will generally be full of sugar or at worse sweeteners. If you take the fat out of a product it will taste like cardboard so in order to make this palatable manufacturers have to add sweet substances. Avoiding low fat products and eating healthy fats is key.
- The effect sugar has on your children will be far more serious for them, as the younger the age you introduce sugar, the stronger their cravings for it will be in their later life; increasing their risk of becoming obese and/or suffering from diabetes.
- If you must have something sweet then having a small amount of raw honey or raw cane sugar is ok as the product is unprocessed and natural; allowing the sugar to be slowly absorbed into the body.
- Avoiding all refined carbohydrate such as flour, bread, white rice, white potatoes, white pasta is also useful as the body converts these foods to sugar very quickly, forming energy slumps and tiredness. Focus on whole foods and replace ‘white’ for ‘brown’.
- Exercising regularly will help you to starve the sugar cravings you may be having. This also benefits your insulin and leptin levels as well as the many other health benefits that come with regular exercise. The best exercise you can possibly get is the one you enjoy the most, this way you stick to it and it won’t be a chore it will be fun and fill you with joy.
- Steer clear of poor quality sports nutrition products, we won’t name names, but generally if you can buy it in a garage or corner shop then it will generally have a high sugar content. Whilst these products will give you energy, the energy won’t last long and what you’ll be left with is tiredness and no energy. If you need to consume energy during exercise then aim for a high quality product that uses glucose polymers rather than sugar; the body will metabolise glucose polymers into sugars; but at its own pace.
- Wait 20 minutes before you go for a second portion of food. We have a hormone in the gut called ghrelin that tells the brain that you are satisfied with your meal. Please note that feeling full and feeling satisfied are two different things. In order to get your ghrelin response quicker try adding additional fibre to your meals.
We hope this is of some useful information for you and your family. Please spread the word and inform all of your friends of this dangerous substance and say hello to a new you and hopefully a new world!