How to eat less sugar

If you want to quickly pack on a few pounds, eat lots of refined sugar.Weíve been eating more and more sugar over the past 200 years, which has led to rising obesity numbers. Back in 1822, the average person ate only 6.3 pounds of sugar per year, compared to 130 pounds of sugar in 2012. Thatís more than 20 times as much sugar in our modern diet! No wonder we are bigger than ever.One of the reasons your diet is filled with so much sugar is that some form of refined sugar is included in virtually every single processed food. This is yet another reason that itís important to cut those processed and packaged convenience foods out of your diet.Cutting sugar from your diet is easier said than done. Once it is a part of your daily diet, cravings strike, causing you to eat it more frequently. But there is hope.Here are seven ways to eat less of the sugar that is killing your results and keeping you from attaining your ideal body:Eat more proteinA diet rich in protein keeps you full, satisfied and less likely to crave sweets. A great way to make sure you are getting enough protein is to plan each meal and snack around a protein. Plan breakfast around eggs; lunch and dinner around baked chicken breast; and make snacks hardboiled eggs or baked meatballs.Avoid artificial sweetenersOne of the biggest fitness myths out there is the idea that calorie-free, artificially sweetened beverages donít impact your fat loss results. The truth is that the diet soda youíre sipping is making it harder for you to reach your goal weight. While the diet soda itself doesnít contain calories, it has been proven to cause cravings for sugary foods. Put down the diet soda and pick up a refreshing bottle of spring water.Steer clear of saboteursThe sad truth is that people in your life will try to sabotage your low-sugar diet. You will run into that pushy person at the office who insists that you eat a donut, or the well-meaning family member who dishes you up a bowl of ice cream; and the friend who comes over with a plate of her home-baked cookies. The best avoidance strategy is to sincerely thank the sugar-pusher for their gift, tell them you wish you could eat it, and then blame me as the bad guy who says you need to cut back on sugar.Try dark chocolateFor those moments when your sweet tooth is relentlessly badgering you for something sweet, ditch the super-sugary candies and stick with a small square of very dark chocolate. Chocolate that is 70 percent or higher in cocoa content should be the only candy that you keep on hand. The benefit of the cocoa, in addition to the lowered sugar content, makes dark chocolate an occasionally justifiable treat.Stick with fruitWhatís sweet, colorful and comes in hundreds of flavors? Organic, seasonal, fresh fruit, of course! As you remove refined sugar from your life, feel free to add in some natural sugar by way of fresh, local fruit. Itís amazing how satisfyingly sweet fruit is ñ- itís truly natureís candy.Change your palateAs you begin to limit your intake of refined sugars, youíll find that your tolerance for sugar decreases. This means that something that didnít taste sweet before, such as a green apple, now has uncanny depths of sweetness. Your sweet receptors are becoming more finely tuned, now that youíre not overwhelming your palate with sickly sweet refined sugar.Workout like you mean itA regular, challenging exercise routine will not only get you into amazing shape, it also reduces your cravings for sugar. The endorphin rush brought on by vigorous exercise is an even more powerful feel-good-feeling than the pleasure gotten by indulging in sugary foods.More reasons sugar is bad for you …

• Sugar weakens your immune system
• Sugar causes insulin resistance
• Sugar is as addictive as hard drugs
• Sugar speeds up the aging process
• Sugar raises your risk of disease
• Sugar is empty calories

Easy Spinach SaladHere is a high protein salad bursting with flavor and nutrients. Try the simple homemade salad dressing ñ- itís much healthier than store-bought dressings; it doesnít contain refined sugar; and it still lends lots of flavor. Servings: 4Hereís what you need …

• 6 cups organic baby spinach
• 4 hard boiled eggs, chopped
• 6 pieces bacon, crumbled
• 1 cup cherry tomatoes, halved
• 1 teaspoon olive oil
• Juice from one lime
• dash of pepper

1. Combine the spinach, eggs, bacon and tomatoes in a large bowl.
2. In a small bowl whisk the olive oil, lime juice and pepper.
3. Pour the dressing over the salad, mix and serve.

Nutritional analysis: One serving equals 183 calories, 2g fat, 13g carbohydrate, 0g fiber, and 28g protein.