While many people consider fat the enemy of a diet, foods with processed sugar actually have less nutritional benefits and pack on many calories. Adopting a sugarless diet demands distinguishing between healthful forms of sugar that occur naturally in some whole foods and sugar additives you find in packaged and prepared foods. If you cut processed sugar from your consumption and eat a balanced diet reduced in calories, you can lose 2 lbs. per week.
Types of Sugar
A sugarless diet should cut processed sugar in all its forms. Note that this type of sugar goes by many names on ingredient lists. Avoid foods containing corn syrup, high fructose corn syrup, dextrose, glucose, maltose, honey, fructose or concentrated fruit juice. When eating fruit, fresh and raw is best because you consume dietary fiber and water that fills you up and balances the effects of natural fruit sugars. Make your own smoothies by blending together whole fruit and unsweetened yogurt or nut milk.
Healthful Diet
Cutting sugar from your diet trims away calories and helps you lose weight, but it does not guarantee your consuming a nutritionally-balanced diet. Maintain energy and balanced blood sugar levels by eating several high-fiber snacks throughout the day. Swap sugary snacks and desserts for naturally sweet berries and citrus fruit. Fill up on carrots, celery, leafy greens, unsweetened whole grains, legumes, nuts and seeds. Instead of seasoning food with sugar or salt, use cinnamon, vanilla, herbs or spices.
Beverages
Sweetened and flavored beverages contain high amounts of processed sugar, syrups and calories and offer no nutritional benefits. Cutting soda, juice drinks, packaged smoothies and flavored coffee drinks will cut as much as 500 calories from your daily consumption, the same as losing 1 lb. of fat per week. Drink plain water instead of sweet drinks. If you want caffeine in the morning without the added sugar, drink a nonfat cappuccino sprinkled with cinnamon or unsweetened ice tea seasoned with lime or mint.
Sugar Cravings
Sugar cravings are a natural part of cutting sugar from your diet. If you want to sustain a sugarless or reduced-sugar diet for the long-term, transition slowly but cutting one of two sugary snacks or foods from your diet. Add some sugarless recipes to your repertoire, including fresh sauces, soups, dressings and gravies, which often contain sweet fillers. Train your taste buds to appreciate the full flavor of the foods you eat, rather than the sweeteners that hide flavor.
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