How to Eliminate Sugar

Since my posting, The Personal Sugar Dilema, I've been asked to create a guide on how to eliminate sugar from your diet. To start, try cutting out sugar for two weeks, and watch how this positively affects your immune system. Be patient with yourself as it is not easy, especially in the beginning because you are addicted as well as unaware of all the ways you are consuming sugar. It takes time to establish a new routine and as the days pass, so will your sugar cravings. Once you experience the new happier, healthier and more energetic you, it will all be worth it, and others will be looking to you for health advice.

For those who are ready to eliminate sugar and share in my sentiment of, “there is no time like the present,” here are some tips to get started.

Step 1: Set a Goal
Admit to yourself that you are number one in your life and your health comes first. You and only you have the power to restore balance to your body's natural well-being. Write down your goal commitment of how long you want to initially try out the sugar-free diet. Post it on your fridge with a happy, smiling picture of yourself. Visualize yourself in this new restored body and imagine what it will look and feel like. If you happen to fall off your plan or cheat, don’t stress – get back on your plan the following day and pull forth your visualization. The path of growth is never easy.

Step 2: Eliminate Temptation
Remove all food items containing sugar from your home to reduce temptation. This requires careful inspection of all labels. This process will help you become aware of all the ways you were allowing sugar into your diet.

Step 3: Cook Your Own Food
Go grocery shopping to replenish your former stock of food with new healthy alternatives. I suggest real foods, not packaged and canned foods. Read the labels on everything. Besides sugar, pay attention to the carbohydrates as well as all listed ingredients. Plan to eat about three times as many vegetables and two times more protein in lieu of carbohydrates to get in enough energy and calories. You are replacing quick sugar energy with real lasting nutrients. Shopping will become super quick since you can skip the majority of the store and just shop the perimeter.

Step 4: Plan Ahead
Be prepared and carry snacks at all times to avoid temptation. I suggest planning meals in advance and cooking in bulk. You can freeze meals and make your own ready-to-go lunches/dinners when you don’t have time to cook. Keep proper snacks on you to avoid binging on the wrong things when hunger strikes. Lack of adequate sleep will also make you crave sugars and carbohydrates so make sure to get 7-8 hours of sleep a night.

Snack Ideas:
- Seaweed (I like Dulse because it supplies a ton of iodine and potassium or Trader Joe’s sells snack size seaweed packs) I also make my own energy bars in my dehydrator

- Kale chips
- Avocados
- Sliced cucumbers with sea salt and fresh squeezed lime
- Berries
- Green apples or celery with sugar-free nut butter
- Nuts (Try soaking almonds to make them easier to digest and be sure to eat them within a few days so they don’t go rancid)

- Hard-boiled egg

Step 5: Hydrate with Good Water
Drinking water consistently throughout the day will help make you feel full as well as flush toxins out of your system. Be sure to drink filtered water. Aim to drink just a little water (about 4oz) every 30 mins so you will stay hydrated without having to constantly take trips to the bathroom.

Step 6: Move Your Body
Another good way to beat the sugar cravings is to move your body. Get up and take a walk. It will help distract your mind and you may even realize you were just eating out of boredom or for another emotional reason.

Step 7: Eat Regularly
Eat something every few hours to keep your blood sugar level stable. Try to add a protein rich food (quinoa, egg, nuts) into every meal and snack to help curb hunger.