No-Sugar Diet – how to get started?
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Published: April 14, 2021
Want to start a no-sugar diet, but not sure how to do it? You might be thinking you need a nutritionist and personal trainer Dubai – but you can do some things on your own. So, let’s see where to start when you want to be on a sugar-free diet!
What is a no-sugar diet?
A no-sugar diet is not a trendy diet philosophy – it is a way of life. This diet seeks to eliminate sources of extra sugar from your daily food intake. So you can do a fat loss workout all you want, if you’re sugar intake is high – you’re in trouble. And you might think it’s simple: just cut sweets and carbonated sweet drinks. But then, there are crabs, much-hidden sugar, and even fruits… So what to cut out?
The thing is, many people cannot limit or eliminate the sources of natural sugar found in fruits and certain vegetables. This means that a sugar-free diet has much in common with variations of the ketogenic diet. Keto has been popular in recent years and advocates the consumption of large amounts of fats, vegetables, and some protein. However, a no-sugar diet has the idea is to promote a diet with a minimum or no sugar – and not some special type of other diets. In any case, whether you want to reduce the amount of sugar or eliminate it completely from your diet, consuming less sugar is a good decision.
What is the best way to get sugar out of your diet?
You may already have some healthy habits – but what about your nutrition? If you are currently eating larger amounts of sugar, start gradually reducing it. What are larger amounts? Well, anything over 25 grams are larger amounts… And sometimes you can ingest those 25 grams only through coffee! Start throwing out the most obvious sources of sugar, such as industrial sweets and sweet carbonated drinks. You don’t have to follow a low-carb diet right away – just start reducing sugar.
Where to start?
The fact that not all sugars are the same gives us the opportunity to “say goodbye” to those who are most dangerous to our health without too much stress. Maybe you’re a parent who just wants to cut sugar from your child’s diet. And the following is a list of the main foods that contain sugar. Sweet processed foods are on top, and the sugar content drops as we move away. The ones at the top are also rich in calories, contain fewer nutrients. As you get to the bottom of the list, the nutritional content improves as the calories and carbohydrates drop. So, start by reducing or eliminating the consumption of foods from the first category.
Here’s our list of sugary food you can cut – from the worst to the best
Foods that contain added sugar:
- Sweet foods such as sweets, pastries, sweetened beverages. Those can be fizzy drinks and high-sugar energy and sports drinks, sweetened foods (such as fruit yogurt, etc.);
- Refined cereals
- White bread (and other types of low-fiber bread), white rice, pasta, crackers, pastries
- Whole grains: brown rice, oats, whole grain bread, quinoa
- Starchy vegetables. Carrots, potatoes, pumpkin, squash, beets, etc.
- Fruits. Apples, bananas, peaches, pineapples, pears, berries, etc.
- Green vegetables. Asparagus, broccoli, cabbage, lettuce, spinach, chard, etc.
We don’t say you need to cut all of this food, and we strongly encourage you to eat fruit and vegetables. Still, keep a track of your sugar intake. Of course, eliminating sugary foods does not mean you have to deprive yourself of all snacks and desserts. Replace industrially produced foods with whole foods to avoid hunger and the temptation to turn your back on everything and diving into sweets again. For example, if you are a fan of burgers and you drink a sweet beverage with one of the meals. Try switching that to burgers that are in a bun made of wholemeal flour with a lot of lettuce and drink carbonated water. You have already made a significant step on the path to getting rid of the sugar.
A sugar-free diet for those who already eat healthily
Ok, but what to do if you already have healthy habits? Maybe you’re into power Yoga Dubai and just want to cut some sweets. If you are already eating fairly healthy, but want to reduce your sugar intake, even more, identify which foods with the most sugar you are eating. Then, replace them with foods that are a healthier choice of foods. You may be a regular consumer of vegetables and high-protein foods… But you also like products with white flour, such as hot rolls for breakfast or pasta for dinner. In that case, you can switch to bread toast made from wholemeal flour for breakfast, and prepare integral pasta for dinner.
Once you get used to the taste of that food, you can go a step further and try vegetable-based alternatives, such as zucchini spaghetti instead of wholemeal pasta or cauliflower rice instead of plain, white rice. Of course, don’t switch bad with worse. For example, don’t throw out apples if you’re still looking forward to a warm pastry. Apples have a lot of vitamins, minerals, and fiber that pastries don’t have… So cutting out apples before you throw out white flour products – just doesn’t make sense. Also, fruits should never be cut out of any diet for good, as they are rich in nutrients. Good luck!