Excessive sugar consumption has been linked to:
By adopting a no-sugar diet, your risk for these health conditions significantly decreases. Keeping this in mind may help you stick with a new diet plan
healthline.com has given us 10 tips to get started on the No-Sugar Diet.
Click the picture to see all 10 tips.
The first tips are:
1. Start gradually
Creating an eating plan you can stick to is key. Think of the first few weeks as a period of lower sugar instead of no sugar. Your taste buds can be “retrained” to adopt a less sugary lifestyle, and eventually you will not crave the same high-sugar foods as before.
During this time, you can still eat foods with natural sugars, like fruit, as these are packed with nutrients and fiber. As your knowledge base grows, you should begin to make small changes to your diet to decrease your intake of sugars.
Try putting less sweetener in your coffee, tea, or breakfast cereal.
Swap regular soda and fruit juices for a flavored carbonated water that has no artificial sweeteners. Another option is to infuse your water with your favorite fruit.
Reach for unflavored yogurt instead of your usual full-flavor pick. Try flavoring your own plain yogurt with berries.
Be mindful of how much dried fruit you eat, as it often has added sugar on top of its higher naturally occurring sugar content. Replace dried mango and other fruits with fresh berries.
Choose whole wheat breads, pastas, and other grains with no added sugar. Read labels to make sure you’re not getting added sugar in foods.
2. Cut the obvious sources
You don’t have to be a label reader to know that sugary sweets are off limits.
breakfast pastries, like muffins and coffee cake
baked goods, like cookies and cake
frozen treats, like ice cream and sorbet
dried fruits, like dates and raisins
yogurt with added fruit or other flavors
Note that some foods with naturally occurring sugar are often nutrient-dense, high in fiber, and can be a part of a healthy, well-balanced diet. However, as you settle into your new routine, you can also remove foods high in naturally occurring sugar from your diet.
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