If you want to quickly pack on a few kilos then eat lots of refined sugar. Oh, wait, why would you want to do that? Let’s eat less sugar, instead, and watch the Kilos effortlessly slide off…
We’ve been eating more and more sugar over the past 200 years, which has led to rising obesity numbers. An average person consumes 20 times as much sugar now in our modern diet compared to that of the 1800’s! No wonder we are bigger than ever…
One of the reasons that your diet is filled with so much sugar is that some form of refined sugar is included in virtually every single processed food. This is yet another reason that it’s important to cut those processed and packaged convenience foods out of your diet.
Cutting sugar from your diet is easier said than done. Once it is a part of your daily diet, cravings strike, causing you to eat it even more frequently. But there is hope.
Here are 7 Ways To Eat Less of that Sugar that you’re eating that’s killing your results and keeping you from attaining your ideal body shape:
Eat More Protein
A diet rich in protein keeps you full, satisfied and less likely to crave sweets. A great way to make sure that you are getting enough is to plan each meal and snack around a protein. Plan breakfast around eggs, lunch and dinner around baked chicken breast or hake fillets, and make snacks hardboiled eggs or baked meatballs.
Avoid Artificial Sweeteners
One of the biggest fitness myths out there is the idea that calorie-free, artificially sweetened beverages don’t impact your fat loss results. Sorry to be the bearer of bad news, but the truth is that the diet soda you’re sipping is making it harder for you to reach your goal weight. While the diet soda itself doesn’t contain calories, it has been proven to cause cravings for sugary foods. Put down the diet soda and instead pick up a refreshing bottle of spring water.
Steer Clear Of Saboteurs
The sad truth is that people in your life will try to sabotage your low sugar diet. You’ll run into that pushy person at the office who insists that you eat a donut, the well-meaning family member who dishes you up a bowl of ice cream, and the friend who comes over with a plate of her home-baked cookies. The best avoidance strategy is to sincerely thank the sugar-pusher for their gift, tell them you wish you could eat it, and then blame me – your fitness mentor – as the bad guy who says that you need to cut back on sugar.
Try Dark Chocolate
For those moments when your sweet tooth is relentlessly badgering you for something sweet, ditch the super-sugary candies and stick with a small square of very dark chocolate. Chocolate that is 70% or higher in cocoa content should be the only candy that you keep on hand. The benefit of the cocoa, in addition to the lowered sugar content, makes dark chocolate an occasionally justifiable treat.
Stick With Fruit
What’s sweet, colourful and comes in hundreds of flavours? Organic, seasonal, fresh fruit, of course! As you remove refined sugar from your life, feel free to add in some natural sugar by way of fresh, local fruit. It’s amazing how satisfyingly sweet fruit is – it’s truly nature’s candy.
Change Your Palate
As you begin to limit your intake of refined sugars, you’ll find that your tolerance for sugar decreases. This means that something that didn’t taste sweet before – say a green apple – now has uncanny depths of sweetness. What’s happening is that your sweet receptors are becoming more finely tuned, now that you’re not overwhelming your palate with sickly-sweet refined sugar.
Workout Like You Mean It
A regular, challenging exercise routine will not only get you into amazing shape, it also reduces your cravings for sugar. The endorphin rush brought on by vigorous exercise is an even more powerful feel-good-feeling than the pleasure gotten by indulging in sugary foods.
Make challenging, consistent exercise a part of your goal for body transformation. And with a great action plan to follow, you will see the change you want…
Why Is Sugar So Bad?
Not only does it promote rapid fat storage, here are sugar’s other dirty little secrets:
- Sugar Weakens Your Immune System
- Sugar Causes Insulin Resistance
- Sugar is As Addictive As Hard Drugs
- Sugar Speeds Up the Aging Process
- Sugar Raises Your Risk of Disease
- Sugar Is Empty Calories
Easy Spinach Salad
Here’s a high protein salad that is bursting with flavor and nutrients. Try the simple homemade salad dressing – it’s much healthier than store bought dressings, doesn’t contain refined sugar, and still lends lots of flavor. Servings: 4
Here’s what you need…
- 6 cups organic baby spinach
- 4 hard boiled eggs, chopped
- 6 pieces bacon or chicken, crumbled
- 1 cup cherry tomatoes, halved
- 1 teaspoon olive oil
- Juice from one lime
- dash of pepper
- Combine the spinach, eggs, bacon or chicken and tomatoes in a large bowl.
- In a small bowl whisk the olive oil, lime juice and pepper.
- Pour the dressing over the salad, mix and serve.
Nutritional Analysis: One serving equals: 170 calories, 10g fat, 337mg sodium, 5g carbohydrate, 2g fiber, and 13g protein
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