3 steps to reduce your sugar intake

By Malia Frey

Updated. 5 November, 2015.

Are you willing to reduce your sugar intake to lose weight? It is easier than you can imagine. But that does not mean it's easy. If you are addicted to sugar, sugar could be habit battle. So how do you start? There are three easy ways to eat less sugar. For starters, cleaning your pantry.

Dump to reduce sugar consumption 3 meals

Dan DeFigio reduce many tips for sugar from your diet. DeFigio is overcome addiction for Dummies author of sugar. I spoke of signs of sugar addiction and the first all steps to a life low sugar content live to complete.

It is said that you should start to reduce their sugar intake by the introduction of these three foods.

1. Sodas, sugary drinks and luxury -. Cafes Much of the sugar we do not consume each day from the diet comes we eat, but the drinks we consume. In fact, that many drinks are healthy often sound drinks ruin your diet. Even diet sodas can cause problems. DeFigio recommends that "of soft drinks of all kinds stay away, both sweetened and unsweetened." It's pretty healthy water recommended taste.

   But water does not work for everyone, so DeFigio offers a solution. "If you need to wean gradually sugary drinks, try powder Stevia instead of sugar Add or chemical sweeteners in beverages. Stevia is a natural sweetener, herbal, which has virtually no calories and does not include the risks health, artificial have sweeteners. over time you have gradually the amount you reduce put in your water, coffee or tea until you feel you have to add more flavor. "
   

1. Candy, baked goods, frozen desserts, sugar and sources of "junk - food". If it contains uncertain about the amount of processed sugar foods, check the nutrition label. In his book, avoiding DeFigio recommends any food that has more than 10 grams of sugar per serving. But the key is understanding portion size. If you eat more than the amount indicated on the label, showed the more sugar on the nutrition labeling is obtained.
   
2. Fruit juices and drinks "juice". Defigio explains that each fruit rich in vitamins and antioxidants, it is also a concentrated source of fructose. "Fructose overload" he said, "is a direct way to measure body fat." Juice cocktails and juice boxes Children are usually only 10% real juice or less, and the remainder of the product is made high fructose corn syrup or other sweetener.

Find hidden sugar in food

Try to reduce your sugar intake would be easier if all the products of the so-called with "sugar". But the conclusion is that many products contain sugar and artificial sweetener called by another name. For example, you can sucrose, dextrose, corn syrup, agave syrup, honey or other confusing names and these are all names for sugar.

So the first step in the fight against sugar habit is to learn all the other names could be used for the sugar producers in the packaging. Then let the food that you eat and get rid of food get too much sugar containing added.

Reduce sugar cravings

To manage the demand, which can be influenced by changing their diet, DeFigio provides three important tips:

• Eating frequently throughout the day, if you a long time without food, your body goes into starvation -. Mode, keep in fat reserves and turn in the middle of thirst.
• Drink plenty of water. The hypothalamus controls both the appetite and thirst. It is easy to eat to confuse thirst to want something.
• Plan ahead! Do you know what you eat throughout the day, so you will not find at the thank you page of all that hangs in the lounge out to work, or anything quick and easy drive-thru.

Remember that changes in diet takes place time and setting. These small steps are not comfortable or "normal" at first, but after a few weeks you will be a lower sugar of life and to enjoy the benefits of a healthy diet and healthier life.

Sources:

_{Basu S, P Joffe, N Hills, HR Relationship Funny sugar to} the _{level of the population prevalence} of _{diabetes: repeated cross} - _{sectional data econometric analysis PLoS ONE 8 (2): e57873.. doi: 10.1371 / journal.pone.0057873. 27, February 2013}

_{Centers for Disease Control and Prevention disasters. Reconsider your drink. Accessed. 5 September 2013 http://www.cdc.gov/healthyweight/healthy_eating/drinks.html}

_{Dan DeFigio. Interview by e} - _{mail. 29 August 2013}