If you're used to having a lot of sugar in your diet, you may find it challenging to stop using it. Instead of cutting it out of your diet completely, it may be better to make small but gradual changes to reduce your sugar intake. You may experience symptoms like fatigue when your body is prevented from having the sugar quick-fix its used to. Keep yourself well hydrated to help your body adjust to your dietary changes.
Step 1
Drink water instead of soda or fruit juice. The main source of calories in these drinks is from sugar, which doesn't help you feel satiated. The increased consumption of soda has led to an increase in obesity, coronary heart disease and diabetes. An 8-oz. serving of Mountain Dew contains 110 calories and 31 g of sugar.
Step 2
Snack on fruit instead of sugar-laden candy bars. Most fruits are low in fat and calories. High-fiber fruits such as bananas will help you feel full for longer. Potassium-rich fruits including oranges, melon and bananas may help you maintain a healthy blood pressure.
Step 3
Swap sugary breakfast cereals for oatmeal and whole-grain cereal. A study published in the journal "Pediatrics" in December 2010 found that children who ate sugary breakfast cereal consumed a larger quantity of it compared to children who ate a low-sugar cereal.
Step 4
Substitute high-sugar gelatin desserts with the sugar-free versions. Opt for healthier alternatives to desserts like ice cream with foods such as yogurt with fresh fruit, which will satisfy your sweet tooth without so many calories.
Step 5
Cook with less sugar. Make over existing recipes by adding less sugar or by adding a natural sweetener like stevia. Stevia is 300 times sweeter than sugar and contains no calories.
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