Bad people like sweet food

How I got off sugar (and so can you)

// You can find our book here: Sugared out - How to get rid of sugar //

When I consciously reduced my sugar consumption, I had the feeling for the first time that I was getting my weight under control. For the first time in my life! I think, if you want to lose fat or stabilize your weight, you have to start with sugar. Sugar is not the only leverage, but it is the greatest.

However, healthy sugar consumption is not only important for overweight people. Even slim people can deal with health problems with sugar. Even if the metabolism plays along and they hardly increase, the fructose in sugar causes a layer of fat to build up around the internal organs. This visceral fat is hardly noticeable, but it is more damaging than the visible fat layer under the skin.

And now? Never again sugar?

Before we all panic and cut sugar out of our lives, I don't want to hide that sugar is fine in small amounts. We should all continue to enjoy a sweet every now and then. Nobody gets sick from it. And if you personally get along well with sugar: wonderful.

But if you suffer from the effects of sugar, you should read this article a little more carefully and at least think about the advice. I will recommend that you cut your sugar intake drastically. For me it is easier to go without sugar in most situations than to “pay attention to it a little”. Taking myself back a little doesn't work. I'm just addicted to sugar. I can't just eat a piece of chocolate there.

However, it is almost impossible today to completely do without sugar. It is theoretically feasible, but the transition is tough. Especially when we live with other people. Our society is already too focused on sugar for that. Therefore, a sugar-free diet does not necessarily mean completely avoiding sugar.

I find it relatively easy to get by with little sugar. Since I live alone, I can live by my own rules. And rules are important to me. Instead of deciding whether I want to eat this or not in every situation, I stick to my rules. They make my life easier and make relapses less likely. We'll get to my rules later. If you don't live alone, it will be a little more difficult for you - but it can still be done. Especially when you bring your partner and / or your children on board.

What will happen when you consume less sugar

Anyone who eats as much sweet things as I did back then has to get rid of this sweet taste first. The taste is readjusted, so to speak and after a while everything tastes a little sweeter that you didn't even notice as sweet before. That's good news!

However, you have to get to this point first. Finally, there is this constant craving for sugar. But I can tell you it's subsiding Some people report several weeks. For me it was only a few days, which was perhaps also because I created a new desire: namely, not to break my rules.

If I give up sugar I not only eat healthier, but also less. I can better tell when I've eaten enough. Presumably, the leptin (see last post) is now doing its job again because there is less insulin in my body.

My personal greatest achievement is that for the first time I have the feeling No longer fighting windmills with my weight. I eat when I'm hungry. I eat very well and enough. But my weight is dropping slightly and now seems to be regulating itself.

What has to happen in the body: lower insulin

As you have known since the last article, insulin is responsible for storing energy in our fat cells. The more insulin there is in the blood, the more fat is stored. We should make our pancreas produce less insulin. It always produces this when our blood sugar level rises. The faster and higher it rises, the more insulin is released.

The solution is to consume less easily digestible carbohydratesto reduce glucose as well. That means z. B. less white flour, white rice, pasta - and especially sugar. The biggest effect is actually not using sugar. Instead, we should consume real food, which contain a lot of fiberbecause they slow down the rise in blood sugar levels: whole grain products, beans, lentils, nuts, vegetables and whole fruits.

By the way, this tip should not be missing here: Exercise also helps. Because when we build muscles, we increase our sensitivity to insulin - so there is no longer so much to be released. And the bigger the muscles, the more energy can be transported there instead of the fat cells.

How to Reduce Sugar Consumption (Five Rules)

Below are the rules I use myself to consume less sugar. For me, they work very well. Maybe you can learn something from it.

1. Don't drink sugar

A third of our sugar consumption today comes from beverages. That's about 33 grams of sugar - more than the recommended daily requirement. Our drinks already contain more sugar than we should be consuming.

So my most important rule is not to drink any calories (See below for exception). This is the easiest to implement. So I don't drink lemonades, no juices, hardly any alcohol, and I don't pour sugar into my coffee or tea.

You may think that fruit juices are healthy after all. Yes and no. I myself denied for a long time that fruit juices could be harmful. They have a very high sugar content - and that is particularly problematic because it is so easy to digest.

Whether I eat an orange or squeeze it and drink it: it makes a big difference! When juicing or squeezing, I destroy the fiberthat ensure that my blood sugar level rises in a controlled manner. Instead, I now dump a glass of sugar and my insulin goes through the roof.

In terms of sugar, a glass of orange juice is no better than a lemonade. Sure, a juice may still have many vitamins (depends on the juice). But if I am not suffering from a vitamin deficiency, my body cannot do anything with the additional vitamins anyway. They are simply eliminated again.

Therefore I drink almost exclusively water, coffee and tea. The focus is on the water. When I want to take vitamins or something sweet, I eat a whole fruit.

Exceptions: When I go out in the evening and am among people, I don't order a glass of water, but a beer or a shandy. So I drink sugar, but that only happens once a week on average. Even if I get a glass of juice at a friend's house, I drink it.

2. Have a hearty breakfast

I used to have all kinds of breakfasts: the main thing was sweet! The whole Kelloggs range or rolls with jam and glasses of Nutella. From my point of view, that's the worst thing I could eat in the morning. Even if I don't eat much of it because the calorie content is so high, I'm just cheating on myself. My blood sugar level shoots up and the energy goes into my fat deposits And to top it all off, I'm hungry again shortly afterwards, because the blood sugar level drops quickly again after a sweet breakfast.

In the last few years I've had breakfast a little healthier. There was more variety on the roll and instead of cornflakes there was muesli. But that wasn't good enough for me either. When it comes to muesli, I pay close attention to how much sugar it contains. Most cereals are around 20 percent. 20 percent sugar in a supposedly healthy food! As long as I ate this sugary muesli, I always used it as a snack in between. It was just too tempting.

Now I've switched to muesli with little sugar. The proportion is now one to five percent. I'm not kidding you: it doesn't taste as good! But it's healthier. And I automatically eat less of it. I no longer “snack” on it in between, but rather switch to fruit.

Jams and other sweet spreads are also no longer on my table. Instead, I eat cheese or sausage. An egg with it, because proteins keep you feeling full longer.

Being full is very important to me. The fact that I do not eat sweets at breakfast does not mean that I am starving. On the contrary: I eat in such a way that I am full and do not develop cravings after a short time. You can find our sugar free breakfast ideas here.

3. Eat fruits instead of sweets

I no longer buy sweets or eat them anywhere. When I want something sweet, I eat fruit. The sugar in fruits is digested much more slowly due to the fiber. I also get vitamins and minerals from fruit.

This works best with seasonal fruits, because the fruits taste best and are the sweetest in the high season. So they are a good substitute for sugar.

4. Desserts and cakes are an exception

I want a dessert or a piece of cake to become what it used to be: something special that might have been served on Sundays. I think many people today have the feeling that they “need” a dessert after almost every meal - but this is just a learned addiction.

When I go out to eat, I don't order dessert and I don't buy cakes from the bakery. But when I am a guest, I eat everything normally. But then I immediately notice that I can't pull myself together. I then eat more cake than is necessary. The addiction is back immediately!

But as soon as I go home - to my controlled environment - I continue to live according to my rules without any problems. So I can accept the temporary addiction. But that probably doesn't have to be. I believe, most people would support youWhen you explain to them that you are largely avoiding sugar in order to live healthier. Therefore, you can live according to your rules even in social situations.

And if you ever want to make a dessert for yourself or your family at home, then prepare it yourself. Fresh ingredients are better anyway, so you can control the sugar content. You can use less sugar than the recipe says.

5. Eat few processed products

Most processed products contain sugar. Most often, when a food has an ingredient list, it also contains sugar. The only way to escape this is to buy fresh groceries - or at least products that have no more than two or three ingredients.

That means no granola bars, fruit yoghurts, corn flakes, ketchup or ready-made sauces.

Instead, I prefer to buy the natural yoghurt and add fruit myself or, rarely, honey. Instead of the ready-made salad dressing, I prefer to make one myself (and was initially amazed how easy it was). And I cook a lot more now than I used to.You can find our healthy recipes here.

Can we replace sugar?

If we are to cut our sugar consumption, what about substitutes? Can we switch to something else?

Basically I would Honey or natural syrups always prefer maple syrup to refined sugar. But even these can only be tolerated in moderate doses, because the content is basically the same (glucose + fructose). In order not to use too much honey, I prefer to buy mini honey jars. They are available in packs of 3 in some supermarkets or individually in organic stores. The price / performance ratio is poor with these glasses, but I automatically use less of them.

Stevia is another natural sweetenerobtained from a plant. The good news: stevia has no calories. The bad: Stevia has a taste of its own that takes getting used to, which I don't like. In addition, stevia is about 300 times sweeter than sugar. In order to be able to use it at home at all, it is industrially stretched. That's not really natural anymore.

The Cinnamon and nutmeg spices also give a slight impression of sweetness. I often use cinnamon to give my coffee a special touch. But of course, sugar doesn't really replace the two.

In addition, there is a wide range of options artificial sweeteners. I would keep my hands off them. A final scientific judgment is pending, but these sweeteners are probably worse than sugar - although they have no calories. But the body reacts in the same way as it does to sugar (insulin) and when there is no sugar, the desire for real candy and for sugar only increases even more. That's why I've been drinking for some time no supposed diet drinks more. The label “no calories” may be true, but it is still misleading because the body reacts like it does to sugar.

You can read a very detailed article about sugar substitutes and why it is only window dressing here.

Your task: make a list

If you are now motivated to cut your sugar intake but don't know where to start: make a list of foods that contain sugars, that you no longer want to eat or drink from today. Write everything down below and don't forget the diet products. In addition, you create columns that you provide with the data for the coming days. Print out the list and hang it up in a clearly visible place (e.g. on the fridge).

If you manage not to consume any of these by tonight, you can tick off today. Tomorrow is a new challenge. I strongly recommend that you really make this list. As quickly as possible. It helped me a lot at the beginning. After a few weeks I got by without a list.

Or just take ours Anti-sugar checklistwhich you can download here for free.

Now I wish you every success. Feel free to keep us up to date on how your sugar consumption is developing. Comment below this article or write us an email.


Living sugar-free: All texts, books and recipes for a sugar-free diet.

Photo: Chocolate cake, Shutterstock laptop

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