Did you know that an average adult eats about 70 grams of sugar per day? That's about 15 sugar cubes. Although you may think that you mainly get them through snacking, nothing could be further from the truth. Sugar is found in no less than 75% of the products in the supermarket. We recently wrote an article about eating less sugar and there were so many responses that we would like to give you a number of tips to eat little to no sugar yourself. Although eating no sugar at all seems like a kind of utopia, it is in many products, including natural products that are simply healthy for you!
These 6 tips will help you eat no or less sugar. In any case, an excellent starting point if you want to lose weight by eating low-carbohydrate, for example, as Linda did.
Read also: lose weight through low-carbohydrate diet, Linda lost 44.5 kilos!
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As said, it is almost impossible to eat no sugar, but you can certainly reduce it! However, reducing sugar is also a problem for many people. Purely because sugar is addictive. Eating no sugar therefore only works if you really ban all sweets.
An open door, but the most 'easy' and effective way to consume much less sugar. Try to reduce appetite in the evening by, for example, taking a smoothie. And replace cookies as snacks with vegetable snacks such as cucumber, carrot or bell pepper. Keep in mind that you don't use too much fruit when making the smoothie, because it also contains sugars. They may be fruit sugars, so natural sugars, but they are still sugars . You will notice too much of that. Rather make green smoothies, they are even better!
It may also help to think 'in sugar' with everything you buy or eat:how many sugar cubes are there in this product? In this one cookie or those few drops? If you make it visual, it can help to take less of it. With an energy requirement of 2000 kcal per day, an intake of 25 grams of sugar is actually the max. But even if you only eat healthy food, you will quickly reach this. That might just make the challenge more interesting.
Chances are that you (sometimes) cook from a package. I do anyway. It is ready quickly and also delicious. But did you know that extra sugar has been added to that? Eating no sugar becomes quite a challenge, and no wonder it is so tasty 😛 . Healthy eating, on the other hand, doesn't have to be difficult. There are plenty of recipes on the internet that contain only six ingredients or less and are ready in 15 minutes. That way you know exactly what you're getting. Also try to be careful with sauces and soups, because the ready-made versions of these products are also full of added sugars.
And a ready-made meal in between is not very natural at all, it's just that you realize what you're eating.
Doing something with a team is likely to make you more motivated than doing it all by yourself. So look for a challenge. Agree with your partner or friends not to eat sugar or at least to eat less sugar and make sure that there is a reward for this. Buy a new book with tips that will get you motivated (the book below is recommended) or sign up for one of the many 30-day challenges that you sometimes see on Facebook.
Read also: sugar is poison, you can learn to eat sugar-free
Daughter had made an appointment last week with Krav Maga, the sport she does. All children could earn a mark on their pants if they snacked much less that week than they normally do. She kept to that very well… just to earn that dash 😉 !
Admittedly, it's not fun to do, but it's extremely important. Reading labels is the only way to find out if and how much sugar is in a product (apart from when you cook with fresh products, of course). Products are generally listed in order of importance on the label. If sugar is mentioned in the front, you can assume that the product mainly contains sugar. Also pay attention to other descriptions, because often companies want to disguise the fact that there is sugar in the product and use other terms that mean the same thing. Think of names like glucose syrup or dextrose .
Do you fancy something tasty? Then make sure you drink a glass of water , eat an egg or for example a piece of cucumber eat. By eating something else, there is a good chance that the cravings will go away. Plus, the feeling of satiety you're left with can chase away hunger. If you do take something tasty, make sure you have a healthy version. It is best to take a handful of nuts or a piece of dark chocolate. If you really can't resist the urge for chocolate or cookies, always compensate for that snack with something healthy. A chocolate cookie at noon means a salad for lunch (instead of bread for example). Eating no sugar in your yogurt may be less tasty, but you can use fruit in it, for example, or at least use a sugar substitute such as Sukrin.
The easiest way to keep track of how much you eat is to write down everything you eat. Write everything down in your phone or use an app where you can keep track of everything. Pay attention not only to the large meals you eat, but also to snacks, that one licorice you took, the honey in the yogurt or that sauce with your meat. If you calculate how many grams of sugar you are above the recommended amount, that may be an extra trigger to stop eating even more sugar.
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