Get Ready for a Sugar-Free Summer

If you're eagerly anticipating the arrival of summer, rest assured you're not alone. Likewise, if the thought of donning a bathing suit fills you with anxiety, you're certainly not the only one feeling this way. This is the period when New Year's resolutions are often abandoned, and desperate crash diet plans take center stage. However, it's well-established that crash diets are ineffective and can be more harmful to your health than beneficial. Instead, consider adopting a simple but significant change that you can maintain as part of a healthy lifestyle. One such change is eliminating sugar from your diet.

Eliminating sugar in preparation for summer may seem daunting, especially if you can't envision a meal without dessert, but the benefits of a sugar-free lifestyle are substantial. Sugar has been linked to weight gain, mood disorders, and other cognitive issues. It also triggers intense cravings and is notoriously difficult to give up. However, it is achievable! The tips provided in this post may not work for everyone, but finding the right combination that suits you can boost your confidence as you head into swimsuit season!

Are You an Abstainer or a Moderator?

Gretchen Rubin, the author of The Happiness Project, discussed abstainers versus moderators on her blog. Before deciding to eliminate sugar, assess your current eating habits. If you're someone who can enjoy just one cookie and stop there, you're likely a moderator. If portion control and serving sizes come naturally to you, you probably fall into this category. Allowing yourself a small indulgence without overdoing it can be fulfilling. If this describes you, gradually reducing your sugar intake might be the most effective and manageable method for you.

On the other hand, if the idea of stopping after just one cookie seems impossible, you might be an abstainer. Abstainers tend to adhere to an "all or nothing" approach. For abstainers, limiting oneself to, say, three sugary drinks per week can be a source of stress, causing internal conflict over when and how to consume them. If this resonates with you, eliminating sugar abruptly might be the best strategy.

How to Cut Back on Sugar

If you're attempting to gradually reduce your sugar intake, start by making substitutions. Instead of adding sugar, syrup, or honey to your food, try using fresh fruit. Fruit is naturally sweet and can help curb the initial cravings. You can also dilute your sugary drinks with water, gradually increasing the water content each week until unsweetened drinks are sufficient to satisfy your thirst. If completely foregoing dessert seems too challenging, consider halving your usual portion. Opting for whole grain alternatives in place of refined carbohydrates (like white bread and pastries) is another beneficial switch. The added fiber in whole grains helps you feel full longer and more satisfied.

When you completely cut out sugars and refined carbs, it's crucial to give yourself ample time to develop new, healthy habits. After just 3-4 weeks, your taste buds will adjust, decreasing your cravings for sugar and increasing your preference for more complex flavors. The goal is to solidify these healthy habits so that you can reintroduce sugar moderately without relapsing. You might find that sugar doesn't taste as appealing as it once did after changing your diet.

Curb Your Cravings for Sweets

Maintaining your health is vital during and after transitioning to a sugar-free lifestyle to prevent a recurrence of sugar cravings.

• Eat More

A common error in dieting is not eating enough. Even if you're consuming healthy foods, insufficient intake can lead to hunger between meals and create opportunities for sugar to reenter your diet. Plan your meals daily, ensuring that each includes protein, which helps regulate blood sugar levels and keeps you satiated longer. Aim for 20 grams of protein per meal.

• Stay Away From Substitutes

Although you might think artificial sweeteners are a viable alternative to help you adhere to your no-sugar commitment, they may do more harm than good. Sugar substitutes are laden with chemicals and can have numerous adverse effects. Moreover, they are much sweeter than natural sugar, which might condition your palate to crave even sweeter items over time. When you desire something sweet, skip the artificial sweeteners and opt for fresh fruit instead.

Enjoy the Benefits

The advantages of a sugar-free lifestyle are immense. Not only will you likely feel more confident in your new bathing suit, but the most significant benefits will manifest in your long-term health. You'll experience increased energy, enhanced focus, and overall better health. Starting small and progressively eliminating sugar from your diet can be far more effective than resorting to crash diets.

Source:

• http://gretchenrubin.com/happiness_project/2012/10/back-by-popular-demand-are-you-an-abstainer-or-a-moderator