7 tips for Quitting Sugar this Summer!

There’s almost an emotional response to giving up something we love so much!!  Even thinking about it can cause anxiety because of its addictive nature!!!

SWEETS

But it doesn’t have to be difficult… First of all it’s important to change your way of thinking… instead of thinking about giving up sugar think about including more healthy and enjoyable foods into your diet this will naturally reduce cravings!  This way you don’t have to battle with your will power too much!!!

  1. Don’t let your blood glucose levels fall too low – Yes I said glucose, which is the same as sugar but the key here is maintaining stable blood sugar levels and not letting them climb too high or too low.   Will power is lowest when blood sugar levels are low and this is the key to controlling cravings!!!   Some of the worst foods for promoting a blood sugar roller coaster are actually sugar and refined carbohydrates.  This is because of the sugar crash we experience after consuming them.  When this occurs insulin has taken the sugar from our blood stream and stored it as fat –> leaving us with low blood sugar.  Sugar and carbohydrates also promote the release of ghrelin “The Hunger Hormone” so…. the more you eat; the more you will crave!!!
  2. Don’t skip breakfast, especially if you suffer from fatigue –   If you’re running on empty all morning this puts strain on the adrenals to pump out cortisol.  Cortisol is the stress hormone and we all know that when we feel stressed we’re more likely to make unhealthy food choices!  You’re going to eat those calories at some point during the day at least at breakfast time you’ve a greater chance of it being something healthy!  Skip cereals which are overly processed in favour of whole foods with a serving of fat and protein to keep you satisfied all morning! Smoked Salmon Fried Eggs
  3. Include more healthy fat – Fats are excellent for maintaining stable blood glucose levels. But this doesn’t apply if it’s eaten with large amounts of sugar.  When you’re designing your plate include 2 tablespoons of healthy fats and some protein to help stabilise blood sugar levels.  Green vegetables are great addition because they are naturally low in carbs!  Healthy fats include: coconut oil, olive oil, avocados, nuts and seeds, organic eggs and oily fish.
  4. Ditch the caffeine – Caffeine has a big impact on blood sugar;  It messes it up and increases the stress hormones both of which have a negative impact on cravings and your waistline!!!  Replace coffee with herbal teas and add a teaspoon of coconut oil if you need a boost of energy
  5. Limit Fruit  Yes fruit has its health benefits but it does contain sugar in the form of fructose.   If you’re trying to reduce sugar and avoid cravings eliminate fruit for the first 5 days of clean eating and then include small amounts of lower sugar fruit like apples, plums or berries.
  6. Include healthy snacks – having some healthy snacks to hand if your blood sugar begins to drop will make sure you don’t succumb to cravings!!  Keep a snack size bag of nuts in your handbag so you don’t get caught out when you’re out and about!
  7. Get organised  –  Simple and effective – clean out your fridge, get rid of temptation out of the house and stock up with healthy and tasty supplies!kristen_fridge
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