Cut out Sugar from Your Diet: Why you should + How to do it
Have you ever thought what your life would be like if you cut out sugar from your diet? I’ve done it. It’s fabulous. It’s the best thing I could have done for myself.
I’ll share with you tips for cutting out sugar from your diet, and the reasons why you’d want to do this.
Note: There are affiliate links in this post. See full disclosure.
First let me say: not all sugars are created equal. Sugars from fruit are naturally occurring and are not the same as a candy bar or a cupcake with sugary frosting on it.
I’ve gathered a few points about sugar you might have never known. They might change the way you think about sugar and hopefully help you cut out sugar more readily from your diet. That’s my hope at least. Keep reading for how to start a sugar-free keto diet and help heal your body and mind from too much sugar consumption. You’ll be grateful you did. Leave any comments, questions or concerns below.
WHAT’S THE PROBLEM WITH SUGAR?
1. Eating or drinking sugary foods or drinks will only cause you to crave more sugar.
It’s true. It definitely is addicting. I am sure many of you reading this, see that you are addicted. Please note though that even having “sugar-free” drinks or sweets will keep you on that sugar craving path. In my own case, I found that once I stopped eating/drinking sweets, I stopped wanting them. In fact, when I do have something with processed sugar in it, I get a tummy ache because it’s just too dang sweet! You’ll find fruit to be the perfect sweetness and that Snickers bar will make you sick!
2. Sugar can cause fatigue and laziness.
Once you cut out sugar from your diet you’ll notice a difference. We think, “oh I need this energy drink or this coffee to wake me up!”. When in fact it’s usually filled with sugar and this can bring you right back down in no time (AKA sugar crash), so you keep drinking more thinking it will help. It’s all a big circle of nonsense. Stop doing this! Once you stop, you will have more energy because your body isn’t fighting blood sugar ups and downs. It will then focus on giving you energy on its own. (NOTE: Plain black coffee can have health benefits on its own; I am only speaking of coffee with added processed creamers, sugars or other sweeteners).
3. Sugar can make you fat.
You may not realize this, but processed carbs like white breads, pastas, crackers, etc turns into glucose (sugars) in our bodies. Many, many people have cravings for these types of carbs and it’s got a little something to do with sugar addiction. These kinds of foods are higher in calories, fats, and carbs which can lead to weight gain. Cut these out, and you will probably notice a good drop in the scale number. Plus you’ll be cutting out those unnecessary blood sugar spikes and will feel healthier.
4. Sugar can clog you up!
Yes, I am talking about constipation or pooping problems. (Sorry!) But it’s the truth, processed sugar can mess up your digestive system. The types of food that can clog you up can be those processed carbs I mentioned above. By reducing your sugars/carbs intake and eating more fiber-rich foods (fresh fruits and veggies) you’re allowing your bowels to process the foods you ate the right way. You’ll notice a lighter feeling too! It will be amazing, I promise.
5. Sugar causes skin problems.
Acne sucks! Especially getting it as an adult! You’d think a 30-something wouldn’t get acne, right? But, the old saying “you are what you eat” rings true. Eat unhealthily and you will be unhealthy – this includes your skin. Cut out sugar and you’ll notice a world of a difference in your skin’s health.
EASY WAYS TO CUT OUT SUGAR FROM YOUR DIET:
1. Skip the soda and juices: Super high sugar content. YUCK! Opt for water. Flavor it with fruit slices or cucumber (my personal favorite!). We also created a fruit/veggie/herb water post. Tea is also good (hot or cold). Coffee is nice also as long as you’re not adding sugar to it!!
2. Avoid Mixed Alcohol Drinks: Usually mixed drinks are made with soda or juice… both are mentioned in number 1 above!!
3. Use stevia or xylitol: You can use these natural sugar alternatives in your coffee, tea or water if you really need it sweet. These work well in baked goods or other recipes as well. I’ve even had a mojito (alcoholic drink) with stevia once – and it wasn’t bad.
4. Skip the processed foods: This is the ultimate tip really – sugar can be found all up in processed foods – under many different names sometimes! Check out our 59 Names for Sugar post. I suggest either always reading labels, or just completely cut this processed boxed/bagged/canned crap out now.
5. Make your own condiments/sauces: This kind of goes with #4 above – you will find sugars in nearly everything. Cut out sugar easily by making your own dressings, spaghetti sauce, dipping sauces, etc. You will know exactly what goes into them and won’t have to worry about the sugar sneaking up on you.
6. Eat whole fruit over dehydrated fruit, canned fruit or frozen fruit: Fresh is always best. As you probably know – canned fruit is generally sweetened with some kind of sugar. Frozen is usually unsweetened, but always read labels!! Dehydrated fruit can be with no sugar added, however – again always read labels!!
7. Avoid flavored Yogurt: Sadly, store-bought flavored yogurt might have as much sugar as candy. SKIP IT! Instead get plain, then sweeten yourself with stevia or fresh fruit.
8. Replace dessert time with Fruit time: I know – this is probably unreasonable to most people. But at least try it every other time you have dessert – then maybe you can move it up to every time. Sweet grapes are a good choice, or make a smoothie! I love blending a frozen banana, 2 TBSP natural peanut butter, 2 dates, tsp unsweetened cocoa and 1 cup unsweetened almond milk. That is my dessert and made with only natural sugars from fruit.
9. Have dark chocolate: Referring to the tip above, another good treat is dark chocolate. It will curb your cravings having just a tiny square of it. Plus dark chocolate has health benefits. Win-Win!
10. Don’t have sweets/treats in the house: This is easy. Really, it is. You’re an adult. You go shopping for yourself and your house. Just DON’T BUY SWEETS. Don’t even allow them in the house if you know you’re going to struggle. Over time it will become your new healthy habit.
IMPORTANT NOTE ABOUT FRUIT:
There is no true harm in naturally occurring sugars from fruits. In fact, DO NOT read this article and think “OMG I have to give up all sugars – even fruits!” No no no! Please do not give up fruits & veggies. As there are so many benefits from eating fresh fruits like fiber and vitamins. And like I said before – naturally occurring sugar is completely fine for you.
The harm is adding more sugar to your diet than needed. Refined sugar is what is bad for you. A sprinkle here or a cup there. You may not realize it, but this is so true. I, personally was brought up on sugary treats. Craving them early on as a kid. I drank a lot of soda. Since my father owned a restaurant, I had full access to the soda machine! I doubt I ever went for water when I could have soda. What kid would?! And there is a LOT of added sugars in sodas! Roughly 9 1/2 tsp per 12 oz soda! And this isn’t healthy sugars at all, folks. This is the processed refined bad for you sugar crap. This is NOT naturally occurring. I’d avoid it if I were you. But fruits and veggies – Don’t ever give up on those!
Let me know your tips on how you cut out sugar from your diet in the comments below.
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How does the Keto diet effect gout? All the foods listed that are Keto approved are not ok for someone that struggles w gout flair ups?
Yeah, I can see it being a problem with gout. Try to only eat foods that aren’t going to trigger your gout symptoms of course. Staying healthy and pain free would be my number one goal, rather than a diet. I would probably choose a different diet if I couldn’t fit keto into my life because of pain.
I freeze fruits as they are seasonal in my country and use them for for smoothies. Are these okay to eat in a no sugar diet?
As long as you’re not adding sugar to them, they should be fine in moderation since fruit contains natural sugars. But the key is skipping added sugars.
Hi, this is soooo helpful. Thank you very much for posting it. I started watching my sugar intake last week. I just finished a caffeine ween, so right now I am 3 weeks without caffeine (whoo! hoo!), it is one my weaknesses. The other is sugar, and well the third is Dr Pepper. One thing I have started is trying to drink more water, once I started it became a lot easier. But (there is a point to this, I promise), sometime you need something besides water. I tried stevia powder, it was disgusting and bitter (not sweet at all). I found a stevia plant at my local nursery and I crush a few leaves (like 3 or 4) and add it to a peach herbal tea. Hot water is added to the herbal tea bag and a few stevia leaves, steeped for a few minutes, then filter out the leave and tea bag, then stick in the fridge. I have a nice cold refreshing “iced tea” without all the sugar.
So, just wanted to share that. 🙂
Thank you for sharing that. 🙂