5 Easy Ways I Reduce Sugar in My Diet Daily

nutrition Sep 28, 2019

WOW! We just launched our 'Are You Addicted to Sugar?' Quiz and the results are in! 

Hundreds of you are feeling that you are addicted to sugar at the moment. That's OKAY. Listen, even us health coaches can get caught up in the cravings from time to time!

Whether we are consuming too much sugar in our diets or our busy lives are turning into stress-mania, we tend to crave sugar to feel "good" again. 

That dopamine rush comes could only last so long until you are feeling down in the dumps again. In fact, if you continue to cave into those cravings, there is a greater excitement of the brain's "reward" system and you'll be convinced you need more and more sugar to feel that same "good" feeling. #Addicted... Round and round we go. 

That vicious cycle of sugar craving can greatly set you back from your health and fitness goals. Not only that, but sugar addictions can mentally and emotionally affect you - and let's be real - we don't have time for that extra anxiety, stress or sad feelings!



I am here to share with you my all-time FAVORITE ways to reduce sugar in my diet. Are you ready?


1. Drink tons of water

Yeah, it may sound like a very typical answer but seriously - dehydration is one of the most common causes of sugar cravings. Your mid-afternoon slump and cravings are not because you "need sugar", it's most likely because you NEED WATER.

Tip: Carry a refillable water bottle with you and refill it every time it is empty. Not only will you take breaks from your work chair but you will hydrate all day long, minimizing your chance for sugar cravings. 

2. Start my day with a high protein + fiber meal

I've recently been eating high-protein and fiber-rich breakfast meals that have been doing wonders for my blood sugar management. In fact, replacing sugary foods with protein-rich foods are the best way to stabilize your blood sugar all day long. 

Tip: Drink a protein shake or smoothie after your morning workout or on your way to work! Add 1-2 tbsp of chia, hemp or flax seeds for fiber and satiety! This protein-rich smoothie will slow down prevent blood sugar-spikes and in turn, reduce your craving for sugar!

3. Workout Daily

Exercise does wonders for us hormonally when it comes to blood-sugar management and reducing the urge to eat every candy bar in sight.

One of my favorite forms of exercise is high-intensity workouts. Why? Well, high-intensity exercise can increase available energy [sugar] in the body's bloodstream..aka..that type of movement releases the sugar from your cells! This promotes satiety in the short term because your body feels that it has the energy there in your system. Afterward, a great way to move sugar out is to walk for 5-10 minutes after your workout. [Dr.Jade Teta talks about the power of going for a walk after your workout here].

Tip: Workout in the morning before you head to work. Start your day off on the right foot hormonally and chances are you will not have the urge to dive into the office candy bowl! 

4. Walk after meals

This is my all-time favorite thing to do [I live in NYC and walk over 10,000 steps a day]. I love walking because it's a great way to lower insulin and burn fat! *This is because when there is excess insulin in your system, it begins to store the sugar into your fat cells! Therefore, less sugar - less insulin - more fat-burning power! Walking also balances your blood sugar.

Tip: Walk after every meal..or at least after dinner. You might be able to stave off those nighttime dessert cravings.  

5. Increase my veggie + fiber intake

It is very common that people crave sweets due to nutrient deficiencies! Who knew!? I love adding whole foods and veggies into my diet so that I know I am getting all of the antioxidants, micro, and macronutrients that I need to support my body.

Tip: Add spinach to smoothies, make every sandwich a lettuce wrap, invest in a superfood green powder [I use Organifi Green Juice]. Also, add in high fiber foods like broccoli, arugula or sweet potatoes so that you fill up and feel hormonally balanced! 

There you have it! My favorite 5 ways to reduce sugar in my diet naturally. I love these tips because they are sustainable and easy - literally anyone can do it! Try them out and let me know if they work for you.


Carly from Balanced Beyars Health

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