How To Plan a Low-Sugar Diet Plan
Quitting sugar is one of the best things you can do for your health, whether your goal is weight loss, overall healthy eating, or something else entirely. But sticking to a low-sugar diet plan can be super hard — especially if you don’t plan exactly how you’ll execute it (or if you have a particularly inclined sweet tooth).
At Sweetkick, we believe in the power of being prepared, especially when it comes to battling sugar cravings. And that’s exactly what we’re here to help you do.
Here’s our complete guide to planning a low-sugar diet plan.
1. Throw Out Anything With Sugar
Even if you’re super motivated to cut sugar, trust us when we say it’s super addictive — as much as an actual drug. If you keep sugar in your home, it might be hard not to give in when those cravings hit.
So, the first step in a low-sugar diet plan is to clean out your fridge and pantry of anything that has sugar in it. This includes the obvious processed foods and sugary snacks like cookies, candy, and ice cream.
But that’s not all: Common pantry staples, like marinara sauce, may come loaded with added sugar. So, ensure you’re checking the food labels and dumping anything with sugar added to it.
2. Prepare Your Meals
Don’t let hunger catch you off-guard. Have plenty of nutritious meals prepared and ready to eat. You can look up whole foods recipes online for ideas that actually excite you — this way, you’ll never feel deprived.
No matter how delicious they are, you still want your meals to be healthy. Make sure every prepared meal contains plenty of satiating protein and healthy fat. And try to Include plenty of colorful plants for a boost of vitamins, minerals, and antioxidants. Think of whole foods like sweet potatoes, legumes like chickpeas and black beans, whole grains like quinoa or brown rice, and zucchini.
Finally, create a meal plan. To be prepared, try to know what you’re eating for every meal. This is especially important if you have a busy week at work, are planning to travel, or might be spending lots of time at home.
3. Prepare To Be Challenged
Because sugar is so addictive, you might experience cravings in addition to some withdrawal symptoms. These should be most severe in the first few days after quitting sugar. They can include fatigue, brain fog, irritability, and nausea.
But don’t let withdrawal symptoms discourage you! After the worst is over, they’ll quickly fade away, leaving you feeling better than ever before.
But cravings might hit, in which case, you want to be prepared. One of the best ways to manage cravings is to do something distracting — that’s not related to food.
If your cravings get severe, then it’s best to allow your body to indulge (but in a healthy way). Try having a low-sugar treat such as a piece of extra-dark chocolate, a cup of fresh fruit like blueberries, or a serving of Sweetkick’s Superfood Clusters.
3. Drink Tons of Water
Simple carbs, like sugar, hold on to a ton of water in the body. (This is why you might feel bloated after a night of indulging.)
When you reduce your sugar intake, you may also start to excrete water. This can lead to dehydration, which can derail your zero-sugar journey.
So, make sure that you’re drinking plenty of water. This can mean more than the recommended eight cups as the minimum. You can add our Body Balance Powder to give you a sugar-curbing boost.
4. Eat Lots of Protein
There are plenty of things to focus on in your no-sugar diet, but protein should be your #1 priority.
Healthy sources of protein, like grass-fed meat, free-range eggs, and Greek yogurt, keep your energy levels up while keeping you full for hours. If you follow a plant-based diet, some protein-rich veggies include broccoli, artichokes, and brussels sprouts.
5. Avoid Trying To Replace Sugary Snacks
We get the appeal of “healthier” desserts, sodas, and sugar-free snacks, but they can perpetuate a cycle of sugar cravings instead of a healthy diet.
Eating alternatives to refined carbohydrates can create a psychological dependence on the stuff. And regardless of whether you’re consuming natural sugars, like honey, or artificial sweeteners, you may raise sugar cravings.
At the end of the day, try to limit your dependence on sweets completely. Try to eat savory foods for breakfast instead of classic options like pancakes or waffles. After a savory meal, say no to dessert. Instead, have something bitter, like a cup of our Herbal Balance Tea.
6. Keep Stress at Bay
If you’re going into a sugar detox with high levels of emotional stress, you can seriously undermine your chances of success. Stress can cause unstable blood sugar levels, causing us to crave sugar more than ever.
You can reduce your stress levels by exercising, spending time in nature, and meditating. You can also consider taking adaptogenic herbs, which have been clinically proven to reduce stress and support wellness.
But most importantly, take it easy on yourself. You’re doing something amazing for your body, but cutting sugar is still hard.
Give yourself time to rest, recharge, and do the things that make you happy. And, at least for the first week, try not to make too many commitments that zap your energy — you’ll need it to follow your new healthy lifestyle.
7. Understand That Setbacks Happen
Sugar can have a real hold over us. So if a setback happens, understand that you’re definitely not alone and try to be kind to yourself. If you overindulge, just pick up where you left off.
Remember: Every new day is an opportunity to try again.
8. Stick With It
If you’re doing a short-term sugar detox, you’ll experience amazing benefits. But these can all disappear if you return to your regular eating habits.
Don’t think of your new low-sugar diet as a temporary solution, but rather as a new lifestyle you can follow for the rest of your life. You can have a dessert here and there, but in the end, let your new diet plan help you build a healthier relationship with sugar.
Sugar, You’ve Met Your Match
There are so many reasons to quit sugar. Whether you want more stable energy levels, clearer skin, or a sharper mind, you can get it with a low-sugar diet. But to stick with it, it’s important to follow a few steps.
We recommend clearing your pantry of sugary snacks, planning healthy meals, and keeping stress at bay. And, of course, you should keep in mind that quitting sugar is hard and that setbacks are completely normal — and even expected.
To give you some extra support in quitting sugar, look no further than Sweetkick. Our products are clinically proven to curb sugar cravings, provide blood sugar support, and give your body extra nourishment.
Our Sugar Reset contains a little bit of everything. Our Sugar Control Tablets can block the taste of sugar on your taste buds, while our Body Balance Powder can nourish your body and make you desire less sugar throughout the day.
We’re super proud of you for wanting to make a healthy change in your life. And we think that you absolutely got this!
Sources:
Protein, weight management, and satiety | The American Journal of Clinical Nutrition
Ask the Brain: Why Do We Crave Sugar When We're Stressed? | Harvard University
