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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 March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via unsplash.com

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