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We’ve become a nation addicted to sugars. Sugars, plural, include high-fructose corn syrup, table sugar (sucrose), glucose and fructose and the synonyms for all these: grape sugar, cane sugar and the rest. All provide four empty calories per gram, leading, as most believe, to the current obesity epidemic.
What makes getting rid of sugar consumption so difficult is that most people don’t have the slightest idea on the amounts of sugar they consume day-to-day. Fortunately, here are a few things you need to do to lose the sweet and get your health back without much hassle.
The fastest and most efficient nutritional change you can make right now is proper hydration. As you may know, dehydration halts performance in the gym and the office, leading to serious health troubles – research shows that 5 percent dehydration can decrease function up to 30 percent.
Furthermore, it can also negatively change the way your body stores fat and refurbish muscle mass.
Therefore, make sure to get plenty of water throughout the day. Drink it as soon as you wake up in the morning and keep your body well –hydrated throughout the day – carry a bottle of water if you have to.
Eat low G.I food
The first step toward sugar-free recovery is taking control over blood sugar levels. And the best way to do so is via following the glycemic index (G.I.) diet. According to research, foods ranking low on the glycemic index increase blood sugar levels by a smaller amount over a prolonged period. On the hand, foods with high rankings (think: sugars, processed foods, sodas, etc), immediately boost blood sugar levels, leading to hunger pangs and cravings for more sweets and unhealthy eating.
Therefore, get a glycemic index list and use it to plan your meals. If you’re looking to lose weight, aim for foods ranking below 60 for the best results.
Make the right food swaps
For most people, opting for a sugar-free diet is tricky. Nowadays, sugar is process and “disguised” in most of the foods we eat. But good nutrition is not about sacrificing good eats. You can still eat plenty of delicious meals while keeping your blood sugar at bay, even losing weight in the process.
Here are a few food swaps you need to consider:
- Fruits juice. Instead of opting for the typical glass of fruit juice (25g of sugar load), try eating whole fruit, at least you’ll be getting a bulky dose of fiber with the fructose.
- Bread. White bread is a big no-no when it comes to keeping blood sugar levels at bay.
- Therefore, try instead sourdough, which is low on sugars and still first-rate toasted with a poached egg.
- Cereals. Don’t let the labels fool you, even the healthy cereals options, such as muesli and flakes, score high on sugars. Instead, eat porridge which is soaring in vitamins B and E and low on sugars.
Start the day right
Protein is key for muscle growth and recovery, but it can also help you regulate blood sugar levels, thus ward off the sweet tooth. According to many studies, consuming protein with a meal leaves you feeling fuller for longer—especially breakfast as it’s the most important meal of the day.
Therefore, instead of opting for the traditional high-carb breakfast, such as cereal and fruit juice, try eating a nutritious meal high on protein like eggs, nut butters and protein shakes.
Go heavy on vegs. You can’t eat too much vegs, period. Vegetables are the staple of healthy diet – especially vegetables grown above ground. These types are packed with vitamins, photochemical and fiber, and will help you feel fuller for longer without boosting your calorie intake.
As a results, make sure your plates are half-full of vegs at every meal. Get plenty of cruciferous vegetables such as kale, cauliflower, cabbage, broccoli and spinach. Go moderate on fruits as their high fructose nature can lead to blood sugar boosts and weight gain. By making these right choices, you’ll definitely slim down and get the healthiest body ever.
Here you have it! Now it’s your turn to take into action what you’ve just learned. The mere of reading an article on the internet but not implementing what you’ve learned into real life is futile.
It’s when you start practicing the above guidelines that real change starts to take place. Therefore, start now; think baby steps. And as you gradually progress forward, you’ll be amazed with the results you’ll definitely get.
About the author:
David DACK is a runner and an established author on weight loss, motivation and fitness.
If you want more free tips from David DACK, then go to http://runnersblueprint.com/weightlossrunning.html to download his 30-Pages "Weight Loss By Running" FREE eBook.