It’s very likely that at some point in your life you’ve thought of different ways to reduce your sugar intake, right? That little white grain that seems easy to get rid of actually presents several obstacles to getting rid of it in your diet. After all, the feeling of missing something or withdrawal are common when sugar is not so present in your diet.

This happens because it is responsible for releasing dopamine in the body, a hormone that generates the feeling of pleasure and improves mood. In other words, for many, it is difficult to be happy and in good spirits without sugar in their daily lives .

If you want to learn how to reduce your sugar intake, but are having difficulty adapting your routine, check out the tips below so that you can control your sugar intake, as well as understand how to lose your dependence on this substance to sweeten your life.

How to reduce sugar consumption?

It may seem impossible, but with adaptation, almost anything can be done. In this way, it is possible to think of simple solutions that will help reduce sugar consumption. Before starting with the tips, know that the process needs to be gradual, that is, one step at a time. Don’t start cutting the substance from all meals, because then you may not be able to maintain progress, so start slowly and then take more aggressive initiatives!

1. Understand your diet

No magic potion exists, and it all starts with keeping in mind that to start cutting back on sugar, one must pay attention to the diet. Whether in coffee or tea or in a recipe, you must be able to know the quantity of this substance you are taking for each meal. It’s just a step needed to understand if you are overdoing things.

Based on these factors, you can identify whether you are over consumptions sugar or not and whether your taste buds have already gotten used to such sweetened food products and beverages. So grab a pen and paper, diagnose your sugar intake level, and then move on!

2. Define what can be cut

Now that you know where the excess sugar is or which sweet foods are on your menu, you should think about what can be cut out or reduced to optimize results . If you put sugar in your coffee, why not reduce the amount by half? Try new things, because that way you can get rid of sugar!

The same is true for cakes and other sweet pastries that call for a lot of sugar. If you are preparing a fruit cake, then try using the same fruit in the batter and omitting the sugar, as long as it does not affect your taste buds too much.

The most important is that it can be addicted, and so you are able to reduce your consumption to increase your quality and avoid the future problems that may be encountered. In any case, the process should not have any reflection on your mood, psychology, or other areas in your life! We talk about pleasure when eating and so you must eat and be satisfied, and enjoy at the same time.

3. Avoid artificially sweetened foods

It is common to focus only on the drinks and foods that we can sweeten, however, it is very important to pay attention to the industrialized options that are on your table. Boxed juices, soft drinks, jams and other sweets that may be on your menu, they cannot be in excess. In other words, always choose whole, natural options that have flavor for you, as this will further improve your quality of life, in addition to guaranteeing extra nutrients by making the substitution!

It’s worth remembering that you don’t need to cut out sugar or sweeteners every day of the week. You can enjoy meals that contain the substance on the weekends, at a get-together or with friends. As previously mentioned, satisfaction must be combined with satiety, so don’t deprive yourself of the pleasures you have in food!

4. Make substitutions

This tip is essential for most people, especially because the key to success lies in substitutions. There are sweeteners or other types of sugar that help reduce the consumption of this substance, so see which option fits your budget!

Whether it’s stevia, honey, aspartame or even brown sugar, there are many options that can help you on the path to reducing your sugar intake. Know that they are great choices to help reduce your sugar intake, but they should also not be used in excess. Balance is everything!

5. Repeat the process

Finally, if you follow the tips above, you will be in a cyclical process that can be optimized more and more! If you go through the first process, you can go much further, such as completely cutting out sugar in some meals, such as coffee and tea.

In other words, the initial phase is the most difficult, so once you manage to adapt your taste and diet, you can reach limits that were previously impossible for you. Know that it is possible to have a pleasurable and tasty diet without sugar, so reduce it little by little to see the results!

Why should I reduce my sugar intake?

You may wonder why you need to reduce sugar intake, especially when most people are not aware of the damage that excessive intake of this substance can cause in the body. From heart disease to type 2 diabetes, sugar can be harmful in some diets, especially diets based on processed foods.

That means you can have fruit, juice, and sweetened foods, as long as you control the sugar input. Many think they can control their intake, but when they get routine tests done, they find that they are having problems because of it, so be alert when using it.

Another factor is that excess sugar can cause obesity and even affect your taste buds, so regulating your intake ensures well-being, in addition to enjoying meals without having to eat too much sugar, such as juices, cakes and derivatives. Therefore, try to reduce your intake for at least 1 week to see the positive effects on your routine!

Sugar never again?

Don’t get caught up in the idea that sugar will no longer be welcome in your diet . On the contrary, it will be regulated so that you don’t have future problems and can enjoy each meal without excess calories. So, get the proper support from a nutritionist to get effective results and a balanced diet!