How to adopt the sugar -free diet?5 tips to take the stress -free step and headache

Even small children know that industrial sugar is bad for health.On the other hand, eating healthy by adopting a sugar -free diet that advocates vitamins, minerals and good fats can add years to our life expectancy while improving its overall quality.But just knowing that something is beneficial does not mean that doing it will be easy ... Yes, this soft white substance creates dependence like all other drugs and leaving it forever seems to be so simple.So how do you take the plunge without head and stress for this resolution to be long term?Here are 5 tips and good gestures that will be super useful to you!

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The essential steps to adopt the sugar -free diet

As you probably already know, excessive consumption of white sugar is linked to obesity, diabetes, certain heart diseases, high cholesterol levels, high blood pressure and a number of inflammatory processes in the body.Therefore, by adopting a sugar -free diet, the risk of being affected by these disorders considerably decreases.Keeping this in mind will motivate you to stick to your new diet, as well as the advice below.

Many people aim to lose weight quickly and they are ready for drastic changes.But starting slowly is a more effective strategy when you want to follow a healthy diet in the long run.You must give your body the possibility of adapting to the new conditions which means that during the first weeks you can gradually reduce your sugar consumption and filter its sources instead of stopping it with a burn.This will allow you to moderate the effects of withdrawal and reprogram your taste buds.

Meanwhile, consume food containing natural sugars, such as fresh fruit and especially red berries, which are also rich in nutrients, polyphenols and fibers.Likewise, opt for natural bulgarian yogurt instead of flavored fruit options and put half a spoon of honey in your coffee instead of a good spoonful of white sugar.

Quite often, the label should not be read to find out that a food contains industrial sugar in large quantities.Logically, all cakes, cookies, candies and chocolates in mass production are hardly understood with a sugar -free diet.These foods are the first to exclude from your new balanced diet.As you get used to your routine, you can also remove foods rich in natural sugar such as animal milk, dates, raisins and other dried fruits.Little by little, your brain will seize the main idea and the cravings will always become rarer.

Going to healthy lifestyle and sugar -free diet means that you will have to learn to avoid the traps.And there are everywhere and of all genres!For example, you will find sugar "hidden" in many products, otherwise most, which are commonly found for supermarkets even if they have nothing to do with sweets.Almost all the dishes prepared in advance and frozen contain a mixture of additives such as preservatives, dyes, etc..The sugars are not excluded from this explosive mixture, whether in the form of ordinary sugar or sweeteners.Prefabricated sauces, several breads and cereals, certain burgers and cold meats also enter this category.

The simplest and most effective way to eliminate hidden sugar sources is to read nutritional information and the list of ingredients appearing on the food label.At best, the label must indicate both total sugars and added sugars.Of course, certain foods, such as fresh fruits and vegetables, are not accompanied by a label, but you can always search for nutritional information online.

Sugar has many devious pseudonyms and you will have to learn to recognize them if you want to delete it completely from your diet.A general rule, look for the ingredients ending with "-ose", most of which are sugar forms.In other words, glucose, maltose, sucrose, dextrose, fructose and lactose do not rhyme with sugar -free diet proper.Apart from the "-oses", open the eye for molasses, agave syrups, corn, rice, malt or maple, maltodextrin and fruit juice concentrate.

Artificial sweeteners can be 200 to 13,000 times sweeter than real sugar!They have a different chemical composition and various effects on our organism, but from a purely psychological point of view, their consumption deceives the brain by making it believe that we really eat sugar.

So, at the start of your journey, allow yourself a little stevia if you cannot manage without, but in the long term, it is better to exclude it.Certain substitutes such as saccharin, aspartame and sucralose are frankly dangerous for health and we must avoid them completely, that we follow a diet without sugar or not.

Source used: www.healthline.com