Most of us know the disastrous side effects of having too much sugar in our diet – risk of diabetes, weight gain, teeth issues, high blood pressure, the list goes on…
BUT, while we know all of this, the fact remains, it can be tricky to give up the sweet white stuff.
So we’ve put together a guide on how to eradicate sugar from your lives FOR GOOD. As part of the 28 Day Weight Loss Challenge you can set yourself up for success by following our meal plans that are all designed to be LOW in sugar but HIGH on taste!
5 ways to start deleting sugar…
1. Take it slow
Start slowly and methodically to avoid the pain of ‘detoxing’ and cravings
Taking each step a week or two weeks at a time. The slower you do it the more likely the change will stick. Crowd out the sugar by adding in loads of fresh produce, low fat dairy, nuts and seeds – these will keep you satisfied and ensure your blood sugar remains stable. Try the Honey Lemon and Ginger Chicken Stir Fry from the 28 Day Weight Loss Challenge (pictured above). It’s packed with nutrition and the protein will keep you full.
“Your perception of sweetness can be changed slowly over time and therefore you can reduce the amount of sugar or sweetness of a food and it will still taste as sweet,” says nutritionist Amanda de Santos.
Read how to reduce or cut down your sugar in tea and coffee here.
2. Try low sugar options
Swap everyday foods such as drinks, cereal and bread for low sugar options.
“Juice and fizzy drinks are notoriously high in sugar. Water, milk and the occasional diluted juice will keep kids hydrated,” she says.
“Breakfast cereal is another meal with sugar overload – try adding cinnamon and or a little maple syrup to low-sugar (not roasted) muesli or homemade granola. Lastly, check the ingredients list on the bread you buy as that can catch you out.”
3. Get rid of the junk food
“Remove all food we see as ‘sometimes’ foods,” says Amanda. “The typical sweet foods first, like sweets, soft drinks etc. Make some healthier versions of your favourite snacks.”
4. Make your own sauces
‘Remove the processed and packaged foods like sauces and sachets from your cupboards. Make your own at home – look up recipes on the challenge hub which can substitute some of these items using less sugar or even fruit as a replacement’.
So instead of buying a shop bought pasta sauce, why not make your own? Check out some of our favourite pasta recipes here. All made from scratch and on the table in under half an hour.
5. Be prepared
Prep prep prep and plan plan plan so that you don’t fall into any traps or tricky situations.
“Set yourself up to be successful,” says Amanda. “Opening the fridge door to pre-peeled carrot sticks, sliced red pepper, homemade hummus and apple means you’re more likely to grab a healthy snack, and give this to your children, rather than reach for a sugar and carb loaded biscuit.
“Planning meals ahead using the 28 Day Weight Loss Challenge recipe hub, shopping ahead and only having healthy food in the house means you really can’t go wrong.”
Are you ready to kick-start your weight loss?
Want to shift your baby weight but feel like you have NO TIME in your day to exercise and eat healthily? That’s where the Healthy Mummy’s 28 Day Weight Loss Challenge can help.
Our Challenge entails:
- 28 days of at home exercise routines (no gym needed) – with video instruction
- Customisable and breastfeeding friendly meal plans
- Time-efficient exercises for busy mums – under 30 mins
- Challenge combines Pilates exercises with interval and circuit training (HIIT)
- Suitable for basic to advanced fitness levels.
- Home to thousands of EASY-TO-MAKE recipes.
To find out more about joining the 28 Day Weight Loss Challenge for £1 click here.