An intense sense of grief and loss has left most people’s mind in shambles in the new dawn. Without a doubt, emotional, spiritual, and physical well-being has been affected too. At this unprefaced time, our day-to-day life has been highly impacted, including our eating patterns.
Stress levels are high, and most people eat out less frequently or jump into the sugar ship for comfort. Some are struggling with overweight problems while others, underweight issues, have become a concern. Overeating sugar found in junk and processed foods has become a danger that needs to be addressed. Furthermore, do you know that sugar addiction can disrupt your lifestyle and even negatively impact your weight?
In 2021, many people will be about regaining what they have lost, including weight. You could be clinically underweight, and you think that consuming lots of sugar and carbs will help you gain some pounds. On the other hand, you could be obese trying to exercise to the moon and back but still overweight due to the sugar you consume. Now, to set the record straight, it’s essential to gain or lose weight healthily.
How to Cut Sugar: The Healthy Version
You may be on a weight program, but this is not an opportunity for you to go crazy with junk food. Exercise is no longer key to weight loss and health. It’s evident that diet matters more than exercise, and it can be overwhelming. Both weight loss and weight gain programs need a balanced approach. Now that we need a fundamental reboot of understanding health, let’s cut sugar from our diet. How do we do that?
1. Eat Enough Proteins
The essential nutrient for a balanced weight is protein. It is a nutrient associated with many of the biological processes in the body. The most important function of protein when gaining weight is its role in muscle synthesis.
The nutrient can increase muscle fibres throughout the body and repair defective muscle cells that can contribute to the loss of muscle mass. According to PubMed Central, a highly respected database from the National Institutes of Health, a high-protein diet causes the most excess calories to be turned into muscle.
Protein is one of the best ways to stabilise your blood sugar levels. A protein-rich meal can slow down the absorption of sugar and prevent glucose projections, which in turn, can bring down your sugar cravings.
High-protein foods in every animal-based food, such as meat, eggs, poultry, fish, and milk products, are excellent for healthy weight. Vegetarians are not left out, either. Whole grains with legumes like millet, oatmeal, whole wheat, and quinoa provide a high-quality protein to help you maintain a standard weight.
2. Eat Healthy Fats
That nasty tooth that has been standing in your way of eating diet-free added sugars has no chance with healthy fats great for your body now that you are transitioning to a low-sugar diet. Your body turns to sugar first when it’s burning energy. Then, when you get rid of sugar, it starts burning fat.
Once your body gets used to using fat sources for energy, it uses fat for fuel, and you will crush sugar cravings and crave more healthy fats. Also, unhealthy foods cause blood glucose fluctuations that donate to metabolic syndrome and weight gain.
According to David Ludwig, the professor of nutrition at Harvard T.H. Chan School, many high-fat foods luscious and do not cause insulin release, so they keep your blood sugar more stable.
Foods that rich in healthy fats include:
- Avocadoes have Vitamin B and folate, nutrients that conquer sugar cravings. They are also high in fibre, which promotes metabolic health and weight.
- Seeds like flax seeds curb unnecessary sugar cravings by making you feel full for a more extended period when you consume them. The fact is, foods high in fibre take longer to digest.
- Coconut oil decreases insulin levels and keeps hunger without raising your cholesterol level. And if you want to lose weight, coconut oil will slowly do the miracle for you.
3. Drink Smoothies
When eating all the whole meals starts to feel like a burden. Smoothies can be a great idea to quickly ingest a ton of leafy greens, along with proteins and other macronutrients. You can use smoothies as a quick but considerable meal substitution. Alternatively, you can drink them in between your meals.
Healthy smoothies satisfy your daily nutrient needs and give you a dose of fibre, minerals, and other nutrients.
The best and smoothies to combat sugar cravings and make your hunger vanish are;
- Strawberry, Spinach, and Banana Smoothie with Flax Seeds
What an excellent way to start your day with a smoothie that brings summer straight to your glass? This fantastic smoothie unites all your nutrient needs, ready to boost your energy. The smoothie is rich in vitamins, carbohydrates, omega-3, calories, fibre, and potassium. Anytime you need a refreshing treat of nutrients, strawberry, spinach, and banana smoothie is the way to go.
- Banana, Chocolate, and Peanut Butter Smoothie
In less than 5 minutes, you can make a healthy breakfast that everyone will enjoy. Banana, chocolate, and peanut butter smoothie come with various benefits like calcium, potassium, fibre, and vitamin C. One serving has 10 grams of protein, 21 grams of fat, 39 grams of carbohydrates, and 350 calories.
- Strawberry, Avocado Smoothie with Almond Milk
This heaven made match consists of only three natural ingredients. Avocadoes contain the healthy fats a body needs. They are also rich in fibre, vitamins, and minerals. Strawberries have tons of anti-inflammatory and antioxidant benefits. Not to mention fibre, vitamin C, and manganese are nutrients found in strawberries. You can always add coconut water and a scoop of proteins to keep you fuller for longer.
4. Get Enough Sleep
According to a study of US adults, 30% of adults sleep fewer than 6 hours a night due to the modern lifestyle. Sleep is a crucial part of a healthy life; it helps the body’s metabolism and helps in perpetuating healthy body weight. Lack of sleep suppresses hormones that regulate your appetite, making it hard to control your sugar cravings. Enough sleep will keep your cravings in check and prevent future obese problems. How do you get to improve your sleeping habits?
- Avoid caffeine in the evening
- Create a restful environment.
- Relax and clear your mind before bedtime
- Minimise daytime naps
- Take a relaxing shower.
Risks of Excess Sugar in your Body
Sugar occurs naturally in foods rich in carbohydrates, vegetables, fruits, dairy, and grains. It is okay to consume whole foods that contain sugar since they come with other nutrients. However, health problems occur wherever you take too much added sugar found in processed foods. Other top sources of sugar are cookies, candy, yoghurts, cured meats, and different kinds of ketchup. The health risks include:
- Weight gain
- Heart diseases
- Poor appetite
- High blood pressure
- Weight reduction in some cases
Different reasons make people experience sugar cravings. If you want to live a healthier life, cut the sugar in your diet. In the beginning, it may often feel like you are swimming against a strong tide, but it’s crucial to stay strong and positive in the journey. The above are safe and effective ways to cut sugar for a healthy weight