how to cut sugar in 7 days

CUT OUT SUGAR - 7 DAY CHALLENGE

The fact that excess sugar consumption is bad for us is no secret to anyone - at least it shouldn’t be! We all know to cut out sugar for benefits to our health and wellbeing, with heaps of research displaying the negative impacts that sugar can have. Despite this, many of us still consume far too much sugar in our diets. Avoiding sugar can be extremely difficult, but we have come up with a 7-day challenge to tell you how to cut our sugar and reduce sugar intake to a healthier level.

How To Cut Out Sugar:
Day 1 –Reduce sugar in hot drinks
Whilst we understand this may be a difficult ask for those who like to sweeten up their hot drinks, it is a great place to start cutting out sugar! Adding a teaspoon to your tea or coffee may seem harmless, however allowing this to become a regular habit can be detrimental to your health (especially if you are a regular tea drinker!) with some research suggesting this can contribute to a greater risk of type 2 diabetes. We suggest to start slowly, reducing the amount of sugar on your spoon daily until by day 7 you can go without. It may taste strange at first, but believe me, you will get used to it! However, if adding sugar to your tea or coffee is an absolute must, try swapping it out for stevia. This natural plant-based sweetener has various reported health benefits (and saves your teeth) and is said to be up to 200 times sweeter than sugar, so one or two drops should do the trick.

how to quit sugar in 7 days
how to quit sugar in 7 days

Day 2 – Identify and avoid hidden sugars on food labels
Hidden sugars are present in many everyday foods, however many of us are not aware of these which makes us question ‘how can I cut sugar out?’. Sugar can come in a range of disguises, the most popular being fructose, glucose, dextrose, maltose, sucrose, corn sugar and even honey is a form of sugar! Sweets, fruit juices, crisps, biscuits, cakes, food sauces and yoghurts are the biggest offenders. Try to get into the habit of checking the ingredients on food labels (use the traffic light system to help) and avoid foods with high amounts of these added sugars!

Day 3 – Cut out sugary drinks
Everyone loves a refreshing fizzy or fruit drink once in a while, and there is nothing wrong with this. The problem arises when these drinks are consumed regularly, because if you didn’t already know, they are absolutely loaded with sugar (and calories)! A large percentage of our sugar intake can come from these drinks, hence the push to reduce consumption with the government sugar tax! Cutting back on coke, squash and bottled juices will not only reduce sugar intake but will largely improve health. The science suggests that we can improve our heart, brain and kidney health alongside as helping us lose weight! How do you cut out sugary drinks? We aren’t telling you just to drink water but opt for healthy alternatives such as freshly squeezed juice or naturally flavoured water!

Day 4 – Go low GI
All carbohydrates are given a Glycemic Index (GI) ranking relative to the effect they have on blood sugar levels. High GI foods (e.g. white rice, pasta, and white bread) are digested, absorbed and metabolised quickly, causing a fast spike in blood sugar levels. On the contrary, low GI foods are usually higher in fibre and have more vitamins and minerals. Therefore, not only more nutritious but high-fibre foods take longer to be broken down by the body, allowing a slow and steady release of sugars into the blood. Swapping out high GI for low GI foods (such as quinoa, sweet potato and lentils) has an array of health benefits and can reduce sugar cravings by limiting those high spikes in blood sugar.

How top quit sugar in 7 days

Day 5 – Avoid fat-free products
It sounds silly but most fat-free products are actually not that good for us. The majority of fat-free or reduced-fat products are packed with sugars making us hard to cut out sugar whilst opting for low fat foods. Believe it or not, fat tastes great and scientifically we prefer the taste of foods with more fats in them. When the fats are removed, food manufacturers need to add ingredients to compensate for the taste, and more often than not, these ingredients are hidden sugars. A classic example is fat-free yoghurt, which is usually packed with high fructose corn syrup. This hidden sugar is associated with a long list of health issues including diabetes, heart disease, high blood pressure and increased cholesterol levels. Avoid these fat-free diet foods and stick to healthy whole foods – after all fat doesn’t make us fat; it’s the amount of food we consume!

Day 6 – Get more sleep
You may be thinking, “how on earth will sleep help me to reduce sugar intake?” Well believe it or not, getting more sleep can be a major factor in reducing sugar consumption. Key to the process of sugar cravings is a hormone called ghrelin. The more ghrelin we have in our system, the more we crave carbohydrates and simple sugars. The science shows that getting less than 6 hours of sleep increases the production of ghrelin, thus causing us to crave more sugars. Research suggests that getting 7-9 hours of sleep each night reduces levels of ghrelin and boosts levels of another fundamental hormone called leptin. Leptin actually increases the feeling of satiety, helping us to feel fuller and crave less.

Day 7 – Reduce alcohol consumption
Alcohol can be a big enemy of progress when cutting sugar intake, so whilst we acknowledge it would be more beneficial to cut it out fully, we appreciate this isn’t realistic for most. Reducing alcohol consumption, or just making a few healthy swaps can go a long way in cutting out sugar. Go for lower calorie white spirits such as vodka and gin (avoid cocktails, dark rum and liqueurs) and mix with soda water instead of tonic water and sugary soft drinks. Wine, beer and cider are you carb heavy enemies, so avoid these when you can!

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How to quit sugar in 7 days

 

CUT OUT SUGAR - 7 DAY CHALLENGE

 

The fact that excess sugar consumption is bad for us is no secret to anyone - at least it shouldn’t be! We all know to cut out sugar for benefits to our health and wellbeing, with heaps of research displaying the negative impacts that sugar can have. Despite this, many of us still consume far too much sugar in our diets. Avoiding sugar can be extremely difficult, but we have come up with a 7-day challenge to tell you how to cut our sugar and reduce sugar intake to a healthier level.

How to Cut Out Sugar:

Day 1 –Reduce sugar in hot drinks

Whilst we understand this may be a difficult ask for those who like to sweeten up their hot drinks, it is a great place to start cutting out sugar! Adding a teaspoon to your tea or coffee may seem harmless, however allowing this to become a regular habit can be detrimental to your health (especially if you are a regular tea drinker!) with some research suggesting this can contribute to a greater risk of type 2 diabetes. We suggest to start slowly, reducing the amount of sugar on your spoon daily until by day 7 you can go without. It may taste strange at first, but believe me, you will get used to it! However, if adding sugar to your tea or coffee is an absolute must, try swapping it out for stevia. This natural plant-based sweetener has various reported health benefits (and saves your teeth) and is said to be up to 200 times sweeter than sugar, so one or two drops should do the trick.

How to quit sugar in 7 days
How to quit sugar in 7 days

 

Day 2 – Identify and avoid hidden sugars on food labels
Hidden sugars are present in many everyday foods, however many of us are not aware of these which makes us question ‘how can I cut sugar out?’. Sugar can come in a range of disguises, the most popular being fructose, glucose, dextrose, maltose, sucrose, corn sugar and even honey is a form of sugar! Sweets, fruit juices, crisps, biscuits, cakes, food sauces and yoghurts are the biggest offenders. Try to get into the habit of checking the ingredients on food labels (use the traffic light system to help) and avoid foods with high amounts of these added sugars!

Day 3 – Cut out sugary drinks
Everyone loves a refreshing fizzy or fruit drink once in a while, and there is nothing wrong with this. The problem arises when these drinks are consumed regularly, because if you didn’t already know, they are absolutely loaded with sugar (and calories)! A large percentage of our sugar intake can come from these drinks, hence the push to reduce consumption with the government sugar tax! Cutting back on coke, squash and bottled juices will not only reduce sugar intake but will largely improve health. The science suggests that we can improve our heart, brain and kidney health alongside as helping us lose weight! How do you cut out sugary drinks? We aren’t telling you just to drink water but opt for healthy alternatives such as freshly squeezed juice or naturally flavoured water!

Day 4 – Go low GI
All carbohydrates are given a Glycemic Index (GI) ranking relative to the effect they have on blood sugar levels. High GI foods (e.g. white rice, pasta, and white bread) are digested, absorbed and metabolised quickly, causing a fast spike in blood sugar levels. On the contrary, low GI foods are usually higher in fibre and have more vitamins and minerals. Therefore, not only more nutritious but high-fibre foods take longer to be broken down by the body, allowing a slow and steady release of sugars into the blood. Swapping out high GI for low GI foods (such as quinoa, sweet potato and lentils) has an array of health benefits and can reduce sugar cravings by limiting those high spikes in blood sugar.

How to quit sugar in 7 days

 

Day 5 – Avoid fat-free products
It sounds silly but most fat-free products are actually not that good for us. The majority of fat-free or reduced-fat products are packed with sugars making us hard to cut out sugar whilst opting for low fat foods. Believe it or not, fat tastes great and scientifically we prefer the taste of foods with more fats in them. When the fats are removed, food manufacturers need to add ingredients to compensate for the taste, and more often than not, these ingredients are hidden sugars. A classic example is fat-free yoghurt, which is usually packed with high fructose corn syrup. This hidden sugar is associated with a long list of health issues including diabetes, heart disease, high blood pressure and increased cholesterol levels. Avoid these fat-free diet foods and stick to healthy whole foods – after all fat doesn’t make us fat; it’s the amount of food we consume!

Day 6 – Get more sleep
You may be thinking, “how on earth will sleep help me to reduce sugar intake?” Well believe it or not, getting more sleep can be a major factor in reducing sugar consumption. Key to the process of sugar cravings is a hormone called ghrelin. The more ghrelin we have in our system, the more we crave carbohydrates and simple sugars. The science shows that getting less than 6 hours of sleep increases the production of ghrelin, thus causing us to crave more sugars. Research suggests that getting 7-9 hours of sleep each night reduces levels of ghrelin and boosts levels of another fundamental hormone called leptin. Leptin actually increases the feeling of satiety, helping us to feel fuller and crave less.

Day 7 – Reduce alcohol consumption
Alcohol can be a big enemy of progress when cutting sugar intake, so whilst we acknowledge it would be more beneficial to cut it out fully, we appreciate this isn’t realistic for most. Reducing alcohol consumption, or just making a few healthy swaps can go a long way in cutting out sugar. Go for lower calorie white spirits such as vodka and gin (avoid cocktails, dark rum and liqueurs) and mix with soda water instead of tonic water and sugary soft drinks. Wine, beer and cider are you carb heavy enemies, so avoid these when you can!

 

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How to get rid of love handles

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Despite their name, there isn’t much love for love handles! With bikini season looming the question is, how do you get rid of them?

 

Full body hiit workout

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Try this combination of cardio exercises and abdominal moves and you'll be on your way to a slimmer waist in no time!

 

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