Not everyone is convinced that the sugar-free diet actually does losing weight. We often look for a miracle diet and try diet after diet, without consistent results. However, the difficulties can come from the fact that one consumes more sugar than is necessary. So the solution is simple to lose weight : reduce the intake of added sugar or even completely cut sugar from the diet.
What’s the point of the sugar-free diet?
As the term sugar-free diet suggests, this weight loss diet tends to avoid all other sugar intake that does not come from natural foods. It is very similar to a carbohydrate-free diet. Indeed, a great deal of research confirms that eliminating sources of excess sugar and foods that glycemic index high of its diet helps in weight loss, but also prevents other diseases that you surely do not want in your life, namely type 2 diabetes, digestive problems, autoimmune conditions and more. The sugar-free diet is also the diet recommended for life for diabetics.
Telling the difference between sugar and sugar…
We like sugar for different reasons: personal needs, energy, gluttony, etc. Sugar is not always the number one enemy of a weight loss diet or even a diet. A limited amount of good sugar makes food taste better. What is needed is to know how to control the sources of sugar ingested and establish good eating habits long-term. Otherwise, there are medicinal plants such as Gymnema Sylvestris which helps to fight against sweet cravings.
Natural sugars and added sugars
Natural sugars are mostly found in foods like fruit (fructose) and milk (lactose).
Added sugars include sugar or sweeteners calories generally incorporated in the processing or preparation of food or drink. Be careful, added sugars are not limited only to sweeteners, natural sugars including White sugar, brown sugar and honey can be found there, as well as other caloric sweeteners of chemical origin. This is the case for high sugar corn syrup fructose.
Need tips for a successful sugar-free diet?
In a sugar-free diet, there are 8 tricks to live a few days Sugar free. To start, keep in mind that foods with hidden sugar / too sweet, dessert too sweetand even certain foods rich in carbohydrates should be excluded from your diet. Next, consider consulting a dietitian when it comes to starting a weight loss regimen. This is important to ensure a balanced diet even during the diet. Finally, people with health problems, often prone tohypoglycemia must refrain from embarking on this type of diet.
Tip N°01: gradually cut sugar in the sugar-free diet
A change in diet can cause some difficulties at first, but by doing it gradually, the transition will eventually happen. Switching from a high-sugar diet to a sugar-free one takes time to adjust to. Then start eliminating pastries, sweets, sweets and sweet drinks of your life. Likewise, reduce the amount of sugar and cream you put in your beverages such as coffee, tea, and various juices.
Tip N°02: Study food labels carefully
Knowing how to decipher the labels in a sweet food must be part of everyday life in a sugar-free diet. To lose weightfilter well all that is cane sugar, cane juice, syrup, concentrate, sugar ending in “ose” such as sucrose, glucose, dextrose, fructose or lactose among the ingredients of your food. Salad dressing and condiment products, pasta sauce, cereal, milk and granola bars also normally contain sugar.
Tip N°03: Avoid simple carbohydrates
In a sugar-free diet, we also ask not to consume carbohydrates simple. You find them for example in white flour, pasta, white or brown rice, etc. The carbohydrates in these foods are quickly synthesized into quick sugar in the body, which can increase blood sugar levels and create problems with blood sugar inevitably leading to diabetes.
Tips N°04: Avoid artificial sugars
It is often proposed to replace sugars with other artificial sugars, in particular aspartame, saccharin, sucralose, neotame. It is true that a fake sugar is little or even not at all caloriebut it can cause a bigger problem: dysfunction of the intestinal flora and glucose intolerance according to research published in the journal Nature. This is confirmed byother research in the matter. As a result, you are going more towards weight gain than loss. On the other hand, one can use artificial sugars made from plants with proven virtues such as stevia.
Tip #05: Include protein in the sugar-free diet
Sugar is far from irreplaceable, leave room for protein nutritional as in an exclusion diet or the free dukan diet to draw your calorie needs. Forget sugar and eat meat, eggs, fish, green vegetablesnuts, seeds, legumes to replenish your calories on this sugar-free diet.
Tip N°06: Do not drink sugar
How could you drink sugar and not consume sugar? It is very often made in sweetened coffees, sweetened teas and fruit juices. To remedy this and losing weight, it is enough to drink water, coffee without sugar, herbal tea and tea without sugar. Sparkling mineral water or plain water helps keep the body hydrated and refreshed very well.
Tip N°07: Vary the flavors in the sugar-free diet
The palate makes up for its lack of flavor in the sugar. Add only sweet flavored herbs and spices to your dishes, every meal and drinks to leave your palate feeling satisfied. Cinnamon, nutmeg, cardamom, haerlem oil and vanilla give coffee, tea, herbal tea, and even yogurt give more taste and scent.
Tip #08: Consuming sour foods/meals
This kind of food or meal not only calms hunger but also acts as an appetite suppressant. Indeed, it is just not possible for a person to consume a sour food/meal indefinitely. So always start your meals with raw vegetables with vinegar or lemon based onrich foods fiber to quickly reach satiety. Remember to take a fairly generous proportion and eat less of what is going to be your main course. With a lemon diet, you really could achieve optimum weight loss results.
How about trying the sugar-free diet?
- Suez J, Korem T, Zeevi D, Zilberman-Schapira G, Thaiss CA, Maza O, Israeli D, Zmora N, Gilad S, Weinberger A, Kuperman Y, Harmelin A, Kolodkin-Gal I, Shapiro H, Halpern Z, Segal E, Elinav E. Nature. 2014 Oct 9;514(7521):181-6. doi: 10.1038/nature13793. Epub 2014 Sep 17. Artificial sweeteners induce glucose intolerance by altering the gut microbiota.
- Swithers SE. Trends Endocrinol Metab. 2013 Sep;24(9):431-41. doi: 10.1016/j.tem.2013.05.005. Epub 2013 Jul 10. Artificial sweeteners produce the counterintuitive effect of inducing metabolic derangements.