- We read the list of ingredients
Ingredients list know it’s not a reflex in many people but if you want to reduce your sugar intake, it’s important to look at the ingredient list of the foods you add to your basket because even though some foods do not do not seem to contain sugar such as a ready-to-eat sauce, they can contain.
Avoid foods that have the top list of ingredients: sucrose, fructose, dextrose, sugar, malt syrup, glucose syrup, glucose, corn syrup, molasses, honey, etc.
- Cooking oneself
woman cooking cookiesIt’s super effective at consuming less sugar and you have to take the time to cook at home for your well-being and for ease of safe weight loss.
When cooking, it’s easy to better control the amount of fat, sugar, and salt added to our recipes.
When for example, you cook a slimming muffin recipe, you can easily reduce the amount of sugar required by 2.
For example, if this recipe calls for 1 cup of sugar, add only 1/2 cup.
You can also replace a certain amount of sugar with dried fruit or fruit compote.
This is what I personally do in my recipes of muffins and lightened desserts.
- We opt for the version without added sugar
no added sugar today, it is quite easy to find foods without added sugar, especially because companies want to please their health-conscious customers or those who want to lose weight.
Now, instead of taking 2% yogurt with honey, opt for 0% mg yogurt with no added sugar.
It demonstrates the importance of comparing similar products to one another to make healthier choices.
- Read the Nutrition Facts table
boardYes, it’s not the most exciting thing to do but it’s important!
Look carefully at the amount of sugar found in the foods you want to add to your basket, compare similar products among them and choose the one that offers a better nutritional value.
- Manage emotions
sad woman eats ice cream had many testimonials from people who told me that they ate a lot of sugar when they were anxious, stressed, sad, etc.
Think of this stereotype of the woman in pain of love who ends her evening alone, in front of the television with a bowl of ice cream.
It is true that sugar is comforting because it is associated with pleasure and sweetness.
A good job to do for yourself is to better manage these emotions.
By regularly doing physical activity that is excellent for reducing stress, having a good night’s sleep, eating well, avoiding stimulants and using professionals as needed.
- We sleep well
woman sleepsPeople who lack energy will often consume more sugar because sugar is energetic.
It is as if, in an unconscious way, the person who lacks sleep or energy will eat sugar to be more energetic but the opposite is happening.
If this person eats very sweet foods, his blood sugar will increase rapidly but will come back just as quickly because the pancreas will secrete insulin (a hormone that promotes the storage of fat thus doubly fattening) to restore blood sugar levels in the blood. normal.
So, you go from high blood glucose to low blood glucose and that is why, after eating a lot of sugar, you feel quickly tired, without energy.
- We do without dessert
our desserts are not necessarily because we are still hungry that we take a dessert but simply a habit that we adopt since our childhood.
I’m not telling you to never eat dessert again in your life but limit yourself to 1-2 times a week of a small piece of dessert if you want to reduce your sugar intake to promote weight loss.
On other days, opt for slimming desserts, lightened and reduced in sugar or just fresh fruit, yogurt low in fat and no added sugar, etc.
- We eat more fruits
woman eating fruits would be easy to tell you that when you have a sugar craze, eat a fruit.
In practice, unfortunately, it does not happen that way. If we have an irresistible desire for chocolate, we will do everything to eat.
However, by consuming at least 2 to 3 servings of fresh or frozen fruits a day, it will help you to calm down the craving for sugar because the fruits contain fructose, which is a natural sugar and less “harmful” to health.
Also avoid fruit juices, commercial fruit salads, fruit compotes from the market, etc.
They are much sweeter than a salad or compote of homemade fruit.