She Strengthens

Breaking Free from Sugar: 10 Expert-Backed Tips to Regain Control

Are you tired of being controlled by sugar cravings? Do you want to break free from the emotional and physical rollercoaster of sugar highs and lows? Look no further! With the help of wellness expert, author, and nutrition consultant Kelly LeVeque, we’ve got 10 expert-backed tips to help you cut down on sugar and stay strong through those tough moments.

Understand Your Sugar Intake

Before we dive in, remember that 4 grams of sugar is equal to 1 teaspoon. This simple conversion will help you visualize your sugar intake as you make changes.

1. Replace, Neutralize, and Break the Habit

Identify your sugary weaknesses, whether it’s soda, frozen yogurt, or flavored lattes. Gradually replace them with lower or no-sugar options, and consistently work towards breaking the habit. Start by cutting back on frequency and gradually reducing your intake until it’s no longer a part of your daily diet.

2. Get to Know Your Labels

Nutrition labels list ingredients in order of quantity. If sugar is in the top three ingredients, it’s best to avoid that product. Remember, 4 grams of sugar equals 1 teaspoon.

3. Spot Sneaky Sugars

Sugar often hides under scientific names in processed foods. Look out for words ending in “ose” and other sneaky sugars like agave, sucanat, and brown rice syrup.

4. Keep Your Blood Sugar in Check

Nutrition labels will soon show the percentage of total sugar that’s added. For people with diabetes and metabolic diseases, understanding how foods affect blood sugar is crucial. Calculate net carbohydrates by subtracting fiber from total carbohydrates, and pair high-carb meals with fat or protein to support blood sugar balance.

5. Start Your Day with Protein

Eating protein helps lower NPY, a hormone that stimulates appetite for carbs and sugar. Try high-protein breakfasts to keep you full and satisfied.

6. Stop Drinking Sugar

Liquid sugar is a significant contributor to your daily intake. Eliminate sugary drinks, flavor your water with fruits or cucumbers, and opt for low-sugar alcoholic drinks.

7. Drink More Water

Stay hydrated to flush out your system and lower blood glucose levels. Dehydration can impair blood sugar control, so drink enough water throughout the day.

8. Whole Foods Provide Clarity

Check every food with a label, as hidden sugars are everywhere. Eat real, whole food meals and avoid packaged snacks to minimize added sugars.

9. Focus on the Fab Four

The Fab Four – protein, fats, fiber, and greens – can help elongate your blood-sugar curve, support hormone production, and promote healthy body composition. Eating these foods can calm hunger-related hormones and reduce appetite.

10. Avoid Late-Night Snacking

Those late-night cravings can be tough to resist. Instead, brush your teeth, get an early night, sip herbal tea, or distract yourself with a book. If you must snack, opt for low-carb and low-calorie foods.

By following these 10 expert-backed tips, you’ll be well on your way to reducing your sugar intake and regaining control of your diet. Remember, it’s all about making small changes that add up to a big impact over time.