Ever asked why you couldn’t get more fit, or couldn’t adhere to a proper diet? It’s probably because you are addicted to sugar without noticing it. Here’s a five-stage method intended to help you cut your desires for sweets and top up on healthy nourishment. Eating this way won’t help you kick sugar to the curb, but it’ll make you feel better, lighter, and more invigorated. Also, it will be much easier for you to adhere to your weight reduction goals.
Stage 1: Eliminate Sugary Beverages
Time: 1 to 2 weeks
Reasons Why You Should Avoid Sweet Drinks?
Culprits like sodas, flavored waters, caffeine beverages, energy drinks, fruit drinks, and also apple juice have high sugar substance. Apple juice can be a mixture of apple flavoring and 100% sweetener extracted from concentrated fructose from the apple, in other words, 100% apple juice.
Another concern is that even though these drinks are lighter in volume, they can deceive you in a manner that higher calories and sugar can sneak into your diet without your knowledge. A typical 12-ounce serving of a normal sugar-flavored carbonated drink, for instance, is around 150 calories. But people seldom consume these beverages in just one serving. Most of these drinks are given in portions in convenience stores, fast food chains, and movie theaters and as such can carry around 300 to 500 calories.
Cutting off a single serving of these beverages every day could result in a weight loss of 1.1 pounds in six months and 1.4 lbs in 18 months. It might not appear to be a significant amount, but keep in mind that many individuals don’t just drink one 12-ounce serving per day. Nearly half of Americans consume sugary beverages per day and within this share, about 25% gain 200 or higher calories from them.
How To Eliminate Sugary Beverages?
If you’re such a huge fan of sweet drinks, excluding them in your daily diet might be difficult, and quitting is your only best play. That is because they’re not a part of your eating routine and you won’t even allow such little measure on your diet. Think of these drinks having no value at all, other than giving you pleasure which you can get elsewhere moving forward.
Create a list of the usual sugary beverages you drink and make a list of replacements, so you won’t be inclined to fool yourself. Pour the ones you have at home down the drain and also remove them from your shopping list.
Stage 2: Eliminate Junk Foods
Time: 2 to 3 weeks
Why Are Junks Foods Bad?
This food can be seen in vending machines, fast-food establishments, and at any sporting events. Be that as it may, you’ll also find them filling the racks of your pantry.
Since junk food is everywhere, it can likely fuel your addiction. It is necessary for you to be familiar with the sources of unnecessary sugars in your diet and how to cut them out. This means you must stop eating sweet food, for example, candy bars, cookies, and ice cream and also, salty and savory food like chips, pretzels, and popcorn, all of which are common examples of junk food. This also includes healthy items like buttery crackers, caramel-laced rice cakes, energy bars, fruit bars, and granola bars. You’ll know it when you see it, and in case you’re in doubt, it’s most likely junk food.
How To Get Rid of Junk Food?
To remove junk food from your eating routine, consider using a modified withdrawal method. These sorts of food have no room in your diet, and you must strive to wind up free of them all. Much like sugar-sweetened beverages, they are likely filling the endless loop of your dependence on them. Some people can pledge not to be fine. However, you might need to lower down your consumption more and get rid of these items one by one.
If you eat a considerable amount of junk food, make a rundown of the items you indulge, and afterward identify which ones have high sugar contents and carbohydrates. You would then be able to prioritize which ones you ought to eliminate first.
For instance, if you consume high-sugar-equivalency items such as candy bars and coffee cake and two pre-packaged cupcakes for dessert consistently, eliminate them out first. Once you’re certain, you’ve moved past them, target different items on your list and cut them out next. Work your way down your list of typical junk food until the moment you got rid of them all.
The solution to cutting out junk foods is replacing them with healthy options (not going for other junk food).
Stage 3: Reduce Carbs
Time: 3 to 4 weeks
Why do You Need To Reduce Carbs?
When you get to this stage, applaud yourself and pat yourself on the back. You already got rid of the sugar-rich, empty calories from your diet. At this moment, you should notice and felt a big difference. You should now have fewer withdrawal symptoms and now have higher energy, and there should be a remarkable change in the manner you look and feel about yourself.
Even though you have now cut the consumption of simple carbohydrates, like sugars from drinks, you still have to deal with complex carbohydrates like bread, pasta, and rice. Both simple and complex carbohydrates affect your blood sugar in a way that it detracts from your weight loss. If you eat them in excess before, you will crave for different food with high sugar or extra carbohydrates contents.
Overeating carbohydrates is like having a roller coaster ride. Your blood sugar goes up after eating then goes down after a short period. Before you realize it, you’re hungry again because the body digested the food very quickly. Thus, you’ll crave for more, and so the ups and downs will continue. But there is a way to get off of the roller-coaster ride and gain control. Cut down your consumption of any carbohydrates you abuse, and by abuse, we mean eating them, not because you need them because you’re hungry, but because you want them for you to feel normal again and for you to escape from the unpleasant feelings connected to your withdrawal.
How To Reduce Carbs?
The process of excluding rice, pasta, and bread from your diet will take time compared to the first two stages. That is because many people depend on these kinds of complex carbohydrates as the basic components in many meals. Instead of having toast breakfast or sandwich for lunch, you must look for other food substitutes. You may prefer eggs and fruits for breakfast instead, and just a salad and chicken as toppings (without croutons and sugar-laced dressings) for lunch.
An excellent approach is to list the food with high carbohydrates that you eat most and then cut them out one by one. Make it a practice that once you cut anything out, you must cut it out for real. Eliminating bread and pasta first, proceed cutting out oats (unless you’re eating lots of sweetened cereals, in which case you should those out first, as they’re stacked with added sugars).
Next, phase out starches and rice. For instance, rather than having two plates of spaghetti for dinner, try having just one and garnish it with some lean meat to complete your meal. Or you could replace it with a vegetable – squash is an excellent substitute. Make little changes until you feel ready and continue monitoring the food you will eat, then you’ll transition to a new diet with ease.
Stage 4: Reduce Hidden Sugars
Time: 1 to 2 weeks
Condiments, dressings, and sauces may boost flavor to your food, but they add sugars which can work against your weight-loss goals. A slight amount of some condiments can add whole grams of sugar to your meal. We seldom use one packet of sweet-and-sour sauce or ketchup; instead, we drown our food in these sugar-rich add-ons. You might believe you’re doing all you can to cut down some sugars you’re consuming, but that might not be the case if you keep on eating food with hidden sugars.
Please note that there remains much food that turns out to be “diet” food but might be bad to eat for your current eating program. Many of these food known as “no-fat,” “low-fat,” or “diet” substitute its fat content with more carbohydrates instead. When we see “low-fat,” we believe it is a healthy choice, but if “low-fat” is equivalent for “high-sugar,” then it is a no-no.
There are still products on the market now characterized as “sugar-free,” which please individuals who have diabetes or working to reduce their sugar consumption. Proceed with these products with discretion. While these products may be sugar-free, they may still carry a large amount of fast-metabolizing carbohydrates.
How To Reduce?
You may notice, as you advance from one stage to the next, that reducing hidden or lesser-known sugars go more easily than the previous stages. This is because you have now established healthy eating practices giving you the benefit of selecting replacements for the food you used to overindulge. The aim here is to take advantage of your knowledge of nutrition labels to determine the food you eat which have hidden sugars and to find sensible replacements for them, like the examples we recommend in the next stage.
Stage 5: Maintain Your New Way of Eating
Time: The rest of your life
Now, think of this as a way of eating and not just a temporary diet. That means once you got used in cutting out these carb-rich, sugary food, you’ll keep on eating this way for the rest of your life. Eating this way temporarily and going back to your old habit can drive your addiction again pretty quick. The first four stages just set the groundwork for a healthy eating habit which you can continue permanently. The key to accomplishing your goals rests in your knowledge of where sugars exist and what you can substitute them with, and the constant devotion and commitment to developing what you know.
How To Maintain?
Keep in mind, that every stage requires time. Treat the time guidelines—as a minimum. Be patient! If one stage becomes longer than what you hoped for, that’s all right! The basic idea is to come through the aim of that stage, not how you do it. Work to determine why particular stages are more complex than others. This may work for you to improve and figure out plans to progress through that stage particular to your needs. Devote the time you need; it will be worth it in the long run.