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3-Week Plan To Help Eliminate Sugar From Your Diet

3-Week Plan To Help Eliminate Sugar From Your Diet

Lots of people today eat too much added sugar, which can have lots of negative health benefits. For example, eating too much sugar means you have a greater risk of diabetes, heart disease and cancer, and it can also lead to high cholesterol.

However, sugar is an important part of our diet, but not all sugar is created equally. Natural sugars such as fructose are considered healthy, and they have metabolic benefits – but added sugar doesn’t have any benefits. However, there are lots of benefits to cutting added sugar out of your diet; you will feel more awake and alert, and you will have a lower chance of contracting heart disease or diabetes.

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Here is how to cut added sugar out of your diet in three weeks.

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Week One

For most people, the first week is the hardest. As you cut down your sugar intake, you may notice that you are experiencing some withdrawal symptoms, such as headaches and tiredness.

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  • Get rid of the sugar in your house. If you open your cupboards and fridge and keep seeing sugary tweets, you are more likely to crave them. Throw away any unhealthy snacks with added sugar so that you don’t have to think about it. If you are in doubt about the item, check the ingredient list rather than the grams of sugar; nutrition labels rarely specify what sugar is natural and what sugar is added.
  • Have dessert once or twice. Cutting out added sugar completely can be really tough, and lots of people struggle to stick with their low sugar diet. Treat yourself to dessert a couple of times during the first week so that you reduce your sugar slowly, which should lessen headaches and tiredness. Make sure you don’t eat dessert every night, though – this will just mean you end up with headaches and tiredness next week!
  • Eat foods that will give you lots of energy. Stock up on food that is filled with energy, such as wholemeal pasta. This will make you feel full and awake, so you are less likely to be tempted by sugary snacks.
  • Use your willpower. The first week is the hardest, but after that you will find that it is much easier to stick to cutting sugar out. Keep going – don’t give up!

Week Two

Congratulations – you have successfully reduced your added sugar intake! This week is focused on cutting out all added sugar, and finding healthier replacements.

  • Drink only water. This week, replace soda, diet soda and fruit juices with water. Water helps your body to flush out toxins, so you will feel healthier and more alert. Enjoy a coffee or tea in the morning if you want, but stick to water in the afternoons and evenings.
  • Replace sugar with other healthier snacks. If you want to stick to this diet for a long time, you will need to replace snacks with added sugar with something healthier. You could try savory snacks such as peanuts or cashews, or you could go for something with natural sugar, like a banana.
  • Learn to look for hidden added sugar. Items that contain added sugar often don’t advertise it; instead they say that they contain syrup, nectar, agave or fruit juice concentrate.
  • Carry an emergency snack with you for cravings. It is likely that at some point during week two you will start craving sugar. Make sure you already have a healthy snack in your bag for when this happens, so you are less likely to give up and eat sugar.

Week Three

Your body is now getting used to a life without added sugars – and it is thanking you for it! By week three your cravings should have lessened, so the hardest part is over now.

  • Half any sugar left in your diet. Lots of people cut out snacks and cold drinks with added sugar, but they still enjoy a spoonful in their coffee. If you are doing this, try halving the amount that of sugar that you put in. A small amount of sugar will go a long way!
  • Put a post-it on anything in your home with sugar in it. You will want to keep items like honey and brown sugar for baking and other recipes, but putting a post-it on them will remind you that they are high in sugar. This will help deter you from using them too frequently.
  • Create an eating schedule. Try to eat all three meals at a similar time each day, and plan what you will eat in advance. If you have a food routine, you are less likely to get accidentally hungry, so you are less likely to buy a sugary snack.
  • Make a long-term plan. If you want to keep added sugar out of your diet, you should plan your food shops in advance, so that you don’t end up accidentally buying something with added sugar. This will help you to stick to your plan in the future.

Good luck!

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Amy Johnson

Amy is a writer who blogs about relationships and lifestyle advice.

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Last Updated on January 3, 2020

The 10 Essential Habits of Positive People

The 10 Essential Habits of Positive People

Are you waiting for life events to turn out the way you want so that you can feel more positive about your life? Do you find yourself having pre-conditions to your sense of well-being, thinking that certain things must happen for you to be happier? Do you think there is no way that your life stresses can make you anything other than “stressed out” and that other people just don’t understand?  If your answer is “yes” to any of these questions, you might find yourself lingering in the land of negativity for too long!

The following are some tips to keep positive no matter what comes your way. This post will help you stop looking for what psychologists call “positivity” in all the wrong places!  Here are the ten essential habits of positive people.

1. Positive people don’t confuse quitting with letting go.

Instead of hanging on to ideas, beliefs, and even people that are no longer healthy for them, they trust their judgement to let go of negative forces in their lives.  Especially in terms of relationships, they subscribe to The Relationship Prayer which goes:

 I will grant myself the ability to trust the healthy people in my life … 

To set limits with, or let go of, the negative ones … 

And to have the wisdom to know the DIFFERENCE!

 2.  Positive people don’t just have a good day – they make a good day.

Waiting, hoping and wishing seldom have a place in the vocabulary of positive individuals. Rather, they use strong words that are pro-active and not reactive. Passivity leads to a lack of involvement, while positive people get very involved in constructing their lives. They work to make changes to feel better in tough times rather than wish their feelings away.

3. For the positive person, the past stays in the past.

Good and bad memories alike stay where they belong – in the past where they happened. They don’t spend much time pining for the good ol’ days because they are too busy making new memories now. The negative pulls from the past are used not for self-flagellation or unproductive regret, but rather productive regret where they use lessons learned as stepping stones towards a better future.

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4. Show me a positive person and I can show you a grateful person.

The most positive people are the most grateful people.  They do not focus on the potholes of their lives.  They focus on the pot of gold that awaits them every day, with new smells, sights, feelings and experiences.  They see life as a treasure chest full of wonder.

5. Rather than being stuck in their limitations, positive people are energized by their possibilities.

Optimistic people focus on what they can do, not what they can’t do.  They are not fooled to think that there is a perfect solution to every problem, and are confident that there are many solutions and possibilities.  They are not afraid to attempt new solutions to old problems, rather than spin their wheels expecting things to be different this time.  They refuse to be like Charlie Brown expecting that this time Lucy will not pull the football from him!

6. Positive people do not let their fears interfere with their lives!

Positive people have observed that those who are defined and pulled back by their fears never really truly live a full life. While proceeding with appropriate caution, they do not let fear keep them from trying new things. They realize that even failures are necessary steps for a successful life. They have confidence that they can get back up when they are knocked down by life events or their own mistakes, due to a strong belief in their personal resilience.

7. Positive people smile a lot!

When you feel positive on the inside it is like you are smiling from within, and these smiles are contagious. Furthermore, the more others are with positive people, the more they tend to smile too! They see the lightness in life, and have a sense of humor even when it is about themselves. Positive people have a high degree of self-respect, but refuse to take themselves too seriously!

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8. People who are positive are great communicators.

They realize that assertive, confident communication is the only way to connect with others in everyday life.  They avoid judgmental, angry interchanges, and do not let someone else’s blow up give them a reason to react in kind. Rather, they express themselves with tact and finesse.  They also refuse to be non-assertive and let people push them around. They refuse to own problems that belong to someone else.

9. Positive people realize that if you live long enough, there are times for great pain and sadness.

One of the most common misperceptions about positive people is that to be positive, you must always be happy. This can not be further from the truth. Anyone who has any depth at all is certainly not happy all the time.  Being sad, angry, disappointed are all essential emotions in life. How else would you ever develop empathy for others if you lived a life of denial and shallow emotions? Positive people do not run from the gamut of emotions, and accept that part of the healing process is to allow themselves to experience all types of feelings, not only the happy ones. A positive person always holds the hope that there is light at the end of the darkness.  

10. Positive person are empowered people – they refuse to blame others and are not victims in life.

Positive people seek the help and support of others who are supportive and safe.They limit interactions with those who are toxic in any manner, even if it comes to legal action and physical estrangement such as in the case of abuse. They have identified their own basic human rights, and they respect themselves too much to play the part of a victim. There is no place for holding grudges with a positive mindset. Forgiveness helps positive people become better, not bitter.

How about you?  How many habits of positive people do you personally find in yourself?  If you lack even a few of these 10 essential habits, you might find that the expected treasure at the end of the rainbow was not all that it was cracked up to be. How could it — if you keep on bringing a negative attitude around?

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I wish you well in keeping positive, because as we all know, there is certainly nothing positive about being negative!

Featured photo credit: Janaína Castelo Branco via flickr.com

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