First: Honestly assess how sugar plays a part in your life.
When making a change, like reducing or eliminating sugar in your eating and drinking, it is not a given that it will be either a breeze or a crazy challenge. It’s because we all have different affinities to different foods. Some have little to no interest in sweets (when defined by sugary foods) and some have a heavy-duty sweet tooth. Most people fall into one of the following categories. See if one fits for you.
The ‘Take it or leave it'
Say someone brings in donuts or a birthday cake for an office party – you are one who can harness willpower and take a pass. If it’s a pan of mac and cheese, now that’s a different story- that is much harder to ignore.
** Even those who do not eat sugary sweets can be at risk for Type 2 Diabetes. The body metabolizes processed breads, fried foods, pastas, heavy starches, etc. very much like a pile of M&Ms or a large Milk Shake.
The ‘There is no stopping once I start’
There is no such thing as eating just one Oreo or brownie. Some can stop after a few, but some are compelled to eat until there is no more.
*You likely have addictive leanings – so it will be no cake walk to quit sugar, a support system will be key.
The ‘I tend to measure and think about the sugary foods or drinks in my life’
Whether it’s sweetener in your coffee/tea, the carb heavy lunch, the mid-afternoon sweet or dessert at dinner, these items can plague your thoughts – in terms of “shouldn’t haves or regrets”.
*A sign that you care and can carefully plan a menu. This will be key.
The ‘Sugar Substitute(er)’
This candidate opts for sugar free candy, sodas and baked goods, etc. These are your choices for managing your sugar intake.
*Sugar free – especially the artificially sweetened items have shown to be no better for us than food naturally sweetened foods. Gradually losing that drive for sweetness will be key for you.
There is no judgment where you land in these categories. Personally, I land in the “once I start, I can’t stop” group. So, believe me I know what it’s like to struggle with sugar.
One thing to understand is that our quest for sweet is not always due to our free will. We are equipped with a complex system that drives us towards sweet tasting foods. However, some of us seem to be over equipped. A flurry of studies in recent years reveals details about our affiliation to sugar. Some have shown some interesting correlations to a mis-firing hormone or lack thereof. And for others, there is a genetic link. Others have shown an increase in bad bacteria in their guts and a reduction of GABA (neurotransmitter) . This blocks a person’s ability to fight sugar cravings and mimic an addiction. It is quite possible that some of us have a steeper climb to get off the sugar train.
Secondly: Plan, plan, plan.
This is not an option – especially for those who seek a sweetness in almost everything they consume. Set a goal, outline your food/beverage meals for at least four days, create a support system, incorporate ups and downs, and finally plan in rewards.
Here is a sample plan to work with for a sugar-free diet.
Start Date: Sept. 1st.
End Date: Nov. 30th
Food Plan: No processed sugars, no simple carbohydrates, no fruit, no artificial sweeteners (some natural sweeteners are ok on a limited basis – organic Stevia, organic Monk Fruit), limited root vegetables and limited starch heavy foods (gluten free items) and no gluten nor salty snacks. While this covers a lot of ground of an average person’s food choices, once you get meals planned out, you’ll find it likely you will have success.
Sample Day:
Breakfast:
Two scrambled eggs w/goat cheese and diced grilled zucchini.
One slice of Ezekial bread, toasted and lightly buttered
Lunch:
One cup chunkily chopped heirloom tomatoes,
½ cup diced avocado
Two hefty slices of roasted turkey (white meat). To spruce up the flavor, try some hummus or aioli for a condiment.
Dinner:
One piece (5-7 oz.) grilled or baked salmon (glazed with a mixture of minced garlic/ginger, lemon juice, olive oil, a large pinch of turmeric, salt and pepper).
1/2 cup of black (aka Forbidden) rice
1 ½ cups roasted broccolini (roast with olive oil, salt and lemon zest)
Condiments and Snacks;
Hummus, Mayo/Aioli, Horseradish, Fish Sauce, Hot Sauce
Nuts (unsalted), whole grain crackers (Akmak, Wasa)
Sample Support System:
Be Accountable- journal your food and beverages intake for at least the first 30 days. Include EVERYTHING that journal (and that means every bite or sip!).
Hold a brief meeting with family members in your household explaining your plan, shopping, cooking and eating changes. They can join you if they like, but it is important that they do not sabotage you – give examples like baking your favorite cookies, buying donuts and leaving them out, etc. Ask instead, for their support.
For more meal planning, specifics in prepping for support, pit-falls, and potentially confusing conundrums (e.g. a protein bar’s ingredient list that claims sugar free, but contains sugar alcohols??) explained, feel free to contact me at mahickey16@gmail.com. I can help you break the sugar habit and succeed!
Komentar