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10 Simple Ways To Cut Back The Sugar To Eat Healthier And Lose Weight

If you don’t know where to start on how to lower or ditch your sugar intake I wanted to share some simple ways to help you cut back the sugar in your diet..

picture of woman in gym attire kicking two donuts to cut back on sugar in her dietAmericans consume between 100-125 pounds of sugar each year. That’s roughly a quarter of a pound every day. It’s no wonder that diseases such as obesity and diabetes run rampant.

Cutting back on sweets can help protect you from these serious health conditions and may help you lose weight. 

Even if you have a sweet tooth, these tips will make it easy to eat healthier.

Understand the Reasons for Cutting Back on Sugar

Learn the new guidelines

The American Heart Association (AHA) recently released guidelines for healthy sugar intake. While the average American is now eating about 22 teaspoons of sugar a day, AHA suggests cutting back to 5 for women, 9 for men, and 3 for kids.

In the case of the keto diet the recommended daily sugar intake is zero grams because consuming sugar will quickly use up your carbohydrate allowance for the day and possibly kick your body out of ketosis.

Keto Friendly Sweeteners

It can be extremely helpful in determining which sweeteners are keto friendly and which are not.

The following sweeteners each score zero on the glycemic index, making them perfectly acceptable alternatives to sugar.

Monk fruit

Avoid empty calories

The population started getting heavier at the same time we began eating increased amounts of refined sugar and high-fructose corn syrup. It’s hard to maintain a healthy weight if soft drinks and donuts are crowding out the low carb veggies like broccoli, cauliflower, cabbage and zucchini or a grain alternative like Miracle (shirataki) rice or noodles.

Know the research concerning other health risks

Experts agree that sugar causes tooth decay and contributes to  weight problems. These weight problems lead to diseases like diabetes, osteoporosis, heart disease and cancer.

Easy Ways to Reduce Your Sugar Consumption:

Avoid Soda

Soft drinks are the worst offenders by far. A typical 12-ounce soda contains at least 8 teaspoons of added sugar, which alone is more than the daily recommendation for women and kids. Drinking more water is a great way to cut back the sugar.

Limit processed foods

cut back on sugar and avoid eating cupcakes, cereal, donuts and processed foods Candy, cakes and cookies account for a significant amount of our sugar intake, but so do some foods you might not suspect. Sugar is added to everything from whole wheat bread to peanut butter.

Read labels

If the first ingredients listed are added sweeteners like sugar or high-fructose corn syrup, you may want to find something more nutritious to eat. Check the total grams of sugar, but keep in mind that will include both added sugars and the less worrisome naturally occurring sugars.

Make healthy substitutions

You can eat delicious meals if you make smart substitutions. Switching to a breakfast “cereal” of keto granola or keto grain free oatmeal are great options to cut back the sugar. Add a little vanilla extract to plain yogurt and skip the fake raspberry flavors.

Prepare more foods from scratch

Using fresh ingredients gives you more control over hidden sugars. Make your own salad dressing with olive oil, vinegar and garlic. It will also taste better and cost less than the sweetened supermarket brands.

Proceed gradually

It’s easy to get conditioned to sugar. Wean yourself in baby steps. Put half as much sugar in your coffee or switch to a natural product like stevia that has no calories.


Choose how you want to reduce the amount of sugar each day. Not everyone can eliminate their intake of sugar completely overnight. The sugar you eliminate from your peanut butter may help enable you to eat a small bowl of ice cream or a couple of cookies after dinner.

Reduce portion sizes

Moderation is the the start. You can still enjoy your favorite desserts as long as you savor a sliver of cake or a few squares of a deluxe chocolate bar.

Address emotional eating

Depressed Overweight Woman from emotional overeating and not being able to cut back the sugar in her dietYou might sometimes reach for sweets when you’re feeling stressed because they help you feel better by boosting your serotonin levels. If emotional eating is an issue for you, seek more constructive ways to relax, like meditating or listening to music.

Exercise more

On the other side of the equation, you can afford to eat more if you burn more calories. Aim for 30 minutes of moderate aerobic exercise on most days.

Replace the empty calories from sugar with healthier treats and a more nutritious low carb diet. You may be pleasantly surprised at how easy it becomes to cut back the sugar in your diet and reduce the amount of sugar in your food and drinks. 

Featured Download:

CLICK HERE to take the sugar quiz to help you evaluate whether you may or may not have an unhealthy relationship with sugar.


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II you don't know where to start here are 10 simple ways to cut back the sugar in your diet to help make it easier to eat healthier and lose weight.

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