A diet without sugar? Sounds easy but is a sugar-free diet feasible at all? We are so used to the sweet taste that we hardly know how a sugar-free diet would taste.
All products we buy in processed form contain sugar. Often it is called “dextrose” or “glucose” to hide it. After all, it is not only the fat but also the flavour carrier.
For example, what would cola be without sugar, which is the main ingredient? 200 ml of Coke contains 24 g sugar! Converted to 1 litre, that’s 120 g. Even a whole Black Forest cherry pie contains 200 g of sugar. The average per capita consumption in 2013/2014 was 31.3 kg. Imagine the crowd!
1 g sugar has 4 kcal. If this figure is converted to 31.3 kg, the figure is 125,200 kcal, which the German consumer consumes annually in calories over sugar. This calorie number is not really the problem, because 1 g of carbohydrates contains 4 kcal.
Household sugar, as white sugar is also called, consists of the so-called empty carbohydrates, which cause the blood sugar level to rise at a rapid pace, but then drop again just as quickly. This way, you’ll have cravings that will cause you to eat more calories that are good for you. Someone who is so used to sugar should find it difficult to do without it. So let’s take a closer look at this specific diet without sugar.
Why make the diet sugar-free?
Sugar, which is found in soft drinks, sweets, ready-made sauces and other convenience foods, is one of the major causes of diabetes and obesity in our country.
- An estimated 60% of men and 44% of women are overweight
- many of the population have type 2 diabetes (sugar disease)
- tendency to increase
- Sugar causes a bad appearance of the skin
- Sugar causes tooth decay (often in infants)
But that’s not all: sugar also influences the mood and encourages aggression and depression. Nutritionists consider the apparently so harmless household sugar just as dangerous as alcohol, nicotine or heroin!
That should give us a good start and perhaps make some things clear to some of you.
How can you learn to lose weight on a diet without sugar?
Sugar is an integral part of all menus, because it is not only available as white household sugar. However, in order to initiate weaning, it is not necessary to leave the sweetener out, but to gradually reduce it or replace it with sweeteners or stevia, if you cannot do without it.
Instead of the usual two teaspoons of sugar, for example, you could only add one to the coffee. Once you’ve done that, the taste buds get used to it surprisingly quickly, you can further reduce it until you finally manage to enjoy the unsweetened coffee just as you did before the sweetened one. It is also a matter of inner attitudes to want to renounce it.
Which foods are really sugar-free?
Most finished products already processed contain sugar. Only unprocessed products, i. e. foodstuffs in their original state, are sugar-free. These include
- untreated dairy products (natural yoghurt, natural curd cheese, natural butter milk, etc.)
- untreated meat
- untreated fish
- pure cereal products (e. g. oat flakes)
How does the diet without sugar work?
First of all, with the exercise of the controlling gaze. From now on you have to take a good look at all foods, because many of them contain hidden sugars. The breakfast cereals, which we bought as “healthy”, can already contain more than 10 % sugar. If you want security, you can mix your own muesli in the future.
But this is only the beginning, because sausages or sausages can also contain sugar. Likewise, there is also sugar in the perhaps beloved fruit, which is natural (fructose) but also sugar. All ready-made products and dishes are therefore now taboo.
It is important to take a critical look at the list of contents of a foodstuff. All recipes and meals are prepared exclusively with fresh ingredients. This is the only way to effectively carry out a diet without sugar.
Sugar = carbohydrates that produce the hormone insulin in the human metabolism, which is responsible for storing fats in the cells. The lower the intake of carbohydrates in the form of sugar, the less fat is stored.
So that we don’t get the wrong idea: carbohydrates are important for the nutrition, they are not to be regarded as “evil”, just as they are not fat. The quantity makes the difference. Therefore, it is important to take in at least 100 g of carbohydrates daily with food, but in a healthy form.
Carbohydrates from wheat
It has been scientifically proven that wheat gluten contains many substances that are not beneficial to the body. Many people do not tolerate wheat because their bodies react intolerantly to gluten.
However, some foods contain additives made from wheat or are made entirely from it (e. g. wheat bread). The alternative is spelt, which is the original form of wheat. However, it is not advisable to do without sugar altogether, so it is advisable to switch to cane sugar.
The sugar-free diet plan
On average, we eat 100 g of sugar per day (equivalent to 5 tablespoons full). However, a maximum of 50 g is recommended.
We have learned that sugar is unhealthy and even harmful.
One thing you have to know for sure: sugar makes you dependent! If you want to do a withdrawal, you will certainly get withdrawal symptoms such as ravenous hunger and restlessness. You may not think of anything else but sugar in any form.
So you need a strong nervous costume and a lot of stamina. But it is precisely these withdrawal symptoms that show the dependency and who would like to be. Total withdrawal can take up to three months. The following planning can help you to get rid of the peu-à-peu weaning process:
Week 1 and 2
Reduction of sugar consumption by half. In order to find a measure, it is therefore inevitable to research how much sugar one has actually consumed every day and which foods were responsible for it. The quantity should not be sold at once, but piece by piece, until 50 % of the previous consumption is reached.
Week 3 and 4
Consumption is halved again until at the end of week 4, one finally reaches only a quarter of the usual sugar consumption.
Week 5 to 10
After the 4th week, the quantity is halved again and so on. After ten weeks, the complete withdrawal from weaning is likely to have been achieved.
After the diet phase, however, sugar may be enjoyed again in moderation, not in bulk. However, you should avoid refined (white) and brown sugar and use fruit sugar from fruit or cane sugar to control the quantities.
Some tips for a diet without sugar
Sugar has been used as a sweetener since 8000 BC. These oldest sugar cane finds were found in Melanesia/Polynesia. Sugar consumption is therefore not a characteristic of modern times. After the Second World War, however, the diet changed after the Second World War, with the economic miracle, so to speak. The food supply became more and more extensive and convenient.
We all know what the supermarkets offer these days, often they only touch and boil for a short time, everything else is already included in the product. Even sausage often contains sugar (white the sky, why). The food industry is making it pretty easy, because sugar is very cheap and the manufacturers’ accounts are obviously always empty. Otherwise they would come up with something healthy and yet tasty.
So that the diet without sugar and/or the withdrawal also succeeds, here are a few tips:
- Don’t be too hard on yourself. Failure is not going to end the world if you continue to pursue your goal afterwards. Rather, one should focus on the moments in which one has achieved renunciation and not on the few moments in which one has failed.
- Initially, sugar substitutes can be used, such as stevia (natural sweetener from the stevia plant) or xylose. Please keep in mind that this is not a long-lasting solution, as you want to get away from the sweet desire and the sweet taste. Their goal is healthy eating habits.
- The increased consumption of vitamin C helps, because sugar is a vitamin robber. The body therefore does not get enough vitamins if it consumes too much sugar.
- Keep in mind that the blood sugar level is lowered and less fat is stored with insulin, which leads to weight loss.
- Imagination helps immensely. If you keep thinking about the goal to be achieved and keep it in mind, withdrawal becomes easier.
- Positive thinking helps in any case.
- Create alternatives, learn about new foods and methods of preparation, so that you are not so fixated on sugar. The taste buds have to get used to it.
- Think of the time after rehab. Make plans about what you can do when you reach your goal.
- Be aware that tiredness and exhaustion decrease dramatically and you suddenly have energy for other things.
- One last tip: Maybe you have people in your circle of acquaintances and friends or in your own family who are struggling with the same problem as you. Get together and fight together. One can support the other and give courage in weak moments. After all, shared suffering is half suffering. It’s not about the rest of your life, it’s about three months. They can be done once and for all.
- One last tip: always hold on. Giving up is not an option. Remind yourself of this with self-adhesive memos. After all, there are no limits to your imagination.