How to quit sugar effectively?

1. remove added sugar from the diet. The function of adding sugar is to increase sweetness, which has no nutritional value in itself, and you won't feel full if you eat a lot. Fruits and milk contain natural sugar, as well as vitamins, minerals and cellulose, which can make you full and won't let you consume too much sugar. Some people are so extreme that they don't even eat fruit or milk. Quit sugar, at least quit adding sugar. For example, cookies contain added sugar, without fiber and nutrition, so you don't feel full, which leads to your intake of too much sugar. Oranges contain natural fructose, as well as vitamin C, fiber and water. Eat an orange (not just the juice, but the whole fruit) and you will feel full, so you won't eat too much sugar. 2. Avoid artificial sweeteners. Because research found that too much sugar was harmful to people, sweeteners were invented as low-calorie substitutes. The problem is that sweeteners are more harmful to health than adding sugar. Sweeteners such as aspartame, saccharin and sugar alcohol are potentially harmful to health. And it will be counterproductive. Sweeteners will make you crave sugar more. Avoid foods containing sweeteners, such as low-calorie drinks and sweets labeled as sugar-free foods (candy, ice cream, cakes, etc.).

three. Change shopping and eating habits

1 Read food labels. Because sugar is everywhere, you should read the labels carefully when buying food. You know that cookies contain sugar, but maybe you didn't know that salads, bread and ketchup also contain a lot of sugar. Read the label and don't buy sugary food. Sucrose, glucose, fructose and lactose are all added sugars. Artificial sweeteners include aspartame, acesulfame K, saccharin, neotame, sucralose, maltitol, sorbitol and xylitol. Choose the least processed food. Processed food and packaged food usually contain sugar, in order to improve the taste and prolong the shelf life. If you don't want to spend a lot of time reading food labels, you can buy raw food. Choose fresh agricultural products, meat and dairy products. Frozen food, packaged snacks, canned food, yogurt, sauces, salads and marinades all contain added sugar. If you want to eat these, make them yourself. Processed fruits also contain a lot of sugar. Both fruit juice and dried fruit have removed the original fiber and moisture of the fruit, which no longer makes people feel full, so it is easy to ingest too much sugar. If you want to eat fruit, eat fresh ones. Try to cook by yourself. In this way, you can control the seasoning of food, and you don't have to worry about eating too much sugar. Cooking in person for every meal helps to quit sugar. ?

4 Make delicious sugar-free food. Sugar adds flavor to food, so when you quit sugar, you need to find other ways to satisfy your taste buds. Otherwise, it's hard to quit sugar. Learn how to make sugar-free food. Eat more protein, such as eggs, beans, meat, fish, tofu and green leafy vegetables. Protein makes you feel full and reduces your craving for sugar. Eat more vegetables, including fresh vegetables and cooked vegetables. Homemade sauce. Seasoning with spices makes vegetables more delicious. Supplement healthy oil to provide necessary energy and make you feel full. Include olive oil, grape seed oil, coconut oil, butter, ghee, etc. ?

5 reduce drinking. Wine contains a lot of sugar.

is usually not marked. If you don't control your drinking, you will still unconsciously consume too much sugar. All alcoholic drinks contain sugar, not only cocktails and margaritas. Abstain from alcohol or only drink dry red wine, which contains less sugar than alcoholic beverages such as beer and champagne.