How To Quit Sugar

                          How Should I Quit Sugar?

1. Read the Label… (On Everything.) 

Always, always, always – no matter how safe you think the food is that you’re buying – read the label.  Recipe calls for an ingredient you’ve never heard of? Read the label.

 Do it until you’re an expert. Do it until you can read a label upside-down, backwards, and with your eyes closed.

2. Take Time to Find Replacements

Research and find healthy substitutes for things such as butter, sour cream and vegetable oil.  I use non-fat Greek yogurt for butter and sour cream and healthier oils such as avocado oil and olive oil.  I have even made cake with Greek yogurt.

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3. Eliminate Sugary Beverages

If you're anything like I used to be, you would be slurping down nearly 40 pounds (70,000 calories!) of liquid sugar per year. Sipping sweet, beverages (think soft drinks, sweetened waters, Slurpee’s) spikes your, insulin levels and cues major cravings. Over a period two weeks, cut out all such drinks. If straight H2O bores you, sip seltzer water or fruit infused water with fresh fruit.

4. Quit Sugary Junk Foods

Cakes, cookies, candy bars—give 'em the heave-ho. Also press pause on secretly sugary fare such as granola bars. When you can, opt for fresh food over processed snacks—nearly 80 percent of the latter contains loads of added sugar. First, ID the foods you have the hardest time avoiding (um, cupcakes?) and quit those first, one at a time. Over the next two weeks, edit out all sugary junk. Sub in fruit when your cravings start up.

5. Reduce Simple Carbs

Chances are, by this point you've halved your sugar dependence—and shed some serious pounds. Next, tackle simple carbs, which act just like straight sugar in your body. Make a list of the refined foods you typically eat (e.g., crackers, white breads, white pastas) and, again, reduce them one by one over the next two weeks. Try starting with pastas: Instead of making two cups of spaghetti, make one cup and top it with a protein-packed lean meat; the next time around, replace that remaining cup with a veggie such as spaghetti squash.  The trick is small and simple steps try not to overwhelm by doing it all at once.

6. Sleuth for Hidden Sugars

This one's the trickiest and could take a full two weeks to master. Because hidden sugars are, well, hidden, you could still be ingesting lots of sweet stuff. Keep a critical eye on ingredient labels on condiments, sauces, and salad dressings—all sneaky sugar sources. Also, be leery of "sugar-free" offerings; many are packed with simple carbs instead.

7. Keep It Up (Realistically!)

It's all right to indulge every now and then, but pay close attention to your cravings. A slice of cake might be okay for one woman, but it could push another woman over the addictive edge. If a sweet snack leaves you yearning for more or, worse, bingeing, you'll know you're particularly vulnerable to sugar's powerful lure.

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