5 Ways to Avoid Sugar - Method 5 Learning to Indulge in Moderation

1 Go for smaller snacks. A fun-sized cookie or candy bar is okay on occasion. In fact, experts agree that indulging in a little bit of what you love a few times a week may be more sustainable than quitting cold turkey. Remember the recommended five to eight teaspoons a day and try to stay within this limit. While a full-sized candy bar often provides nearly all the sugar you should consume in a single day, and sometimes even more, a miniature Snickers bar can give you a sense of satisfaction without going overboard.

2 Combine foods. Some of us may struggle to stop at one cookie or candy bar, no matter how hard we try. Combining sugary options with healthy choices helps us fill up faster, leaving us satisfied and less likely to go overboard on cookies and cake. For example, try:

·         Dipping a banana in chocolate sauce.

·         Mixing chocolate chips in with your morning fruit and oatmeal.

·         Adding a single teaspoon of sugar to your morning coffee.

·         Eating a piece of whole wheat toast with Nutella or marmalade/jam.

3 Learn to eat less sugar during the holidays. The holiday season can be a nightmare for people looking to cut-back on sugar, but there are ways to avoid over-indulgence during this time of year while still enjoying the festivities. A great trick is eating something high in healthy fat, a little protein and some fiber before going to a big holiday party or dinner. This will prevent overindulging. A great options would be an apple with natural almond butter.

·         Think about the alcohol you consume. Social drinking is a part of many holiday get-togethers, but spiked eggnog and hard cider can be packed with sugar. Opt for distilled spirits or wine, which are naturally low in sugar.

·         Pick savory treats over sweeter options. These tend to be higher fat, which can curb appetite and prevent overeating.

·         Limit your carb intake. Breads, rices, pastas, and other starches should generally be avoided. Opt instead for meats, cheeses, and produce.

·         Try freezing baked goods in sealed containers. When you have to wait for a cookie or pie to thaw, if gives you time to think about the consequences of indulging and also gives you time to fill up on healthier options.

Tips

·         Counting calories can help in sugar reduction. If you have a smart phone many calorie counting apps are available for free or a small fee.

·         While going cold turkey might seem like a great option, most experts agree you should ease yourself into the process. Try to lessen your sugar intake each week, with the goal of eliminating added sugars by week three or four.

·         You do not need to worry as much about your consumption of natural sugars, such as those found in fruits and vegetables. They do not have the same negative health effects as cane sugar.

·         The first 48 to 72 hours without sugar can be especially tough, and chewing a small amount of mint flavored gum can help curb cravings.

·         Keep fruit handy. It provides some sweetness and also contains fiber and nutrients.

Warnings

·         Reducing sugar often reduces overall caloric intake, which can be a positive for many people. However, it is not advised to go under 1200 calories a day.