One of my goals this year is to drop 10 pounds and one of the keys to doing that is to finally, once and for all go sugar-free. The weightloss part of the equation is very much a work in progress but you know what? January came and went….and….here I am….sugar free….sshhhhhh! I don’t want to alert the sugar powers that be. How on earth have I stuck with the sugar-free part of the equation this long? I am feeling pretty triumphant, if I do say so myself.
Get rid of trigger foods. Does having cookies in the house unravel you? Does eating one fun-size candy bar unlock the gateway to an afternoon sugar binge? Identify the foods that knock you out of your groove and get rid of them. Mine is that devil otherwise known as Chicago Mix Popcorn. That irresistible blend of caramel and cheese corn is my kryptonite. I could easily wipe out an entire bag then have the urge to move on to other sugary treats.
Take in more protein. Start every day with a good protein-rich breakfast that keeps you satisfied and sets you up for success all day long. Then include protein with every meal.
Don’t be afraid of good fats. Think avocado, coconut oil, nuts. Yes these are all calorie dense so you have to be careful but they’re quite satisfying as well.
Eat plenty of nutrient-dense foods. Focus on what you CAN eat. Roast up some sweet veggies like sweet ptatoes and butternut squash. Try for as many whole and unprocessed foods as possible. After just a few days your taste buds will acclimate and appreciate the naturally sweet taste of healthy foods.
Drink plenty of water. I still fail at this sometimes, but often thirst is mistaken for hunger.
Be mindful. I’m listening to my body and heeding its cues. My food journal is still going strong. Who am I?
Ready for the KEY to Sugar Free?
Prepare for cravings. What will you do when a sugar craving hits? Because it will. At least for awhile. Oranges worked well for me. Sweet, plus the peeling aspect occupied me longer. Getting away from a place I typically snack like out for a walk works for me too. I also finally FINALLY made some protein bites. I pretty much threw in whatever goodness floated my boat and know what? I hit it out of the park, if I do say so myself. I’ll share the recipe here in a sec.
Set Rules. Here’s the thing: My protein bites are not sugar free. There’s honey in them plus a few dark chocolate chips. They are by no means low-cal. But they’re made from whole, nutrient-dense foods. If I ate them with abandon, goodness knows I’d gain weight and take in plenty of sugar. So I set parameters. One, maybe two balls as a snack or post-meal dessert if I crave something sweet. I’ve been able to hold up my end of the deal. In a day I never eat more than 2 or 3. The protein in them wards off a sugar crash and I feel satisfied long enough to move on to other things.
Protein Bites
You can use pretty much whatever ingredients you have in your pantry. Seeds, dried fruit, nuts, hemp hearts, it all works. The Caveman and kids love them too. Maybe a little too much since I can’t seem to make them fast enough to keep my stash stocked. Since Thing 1 started her 2x/day track workouts, I’m focusing on nutrition more than ever before to keep her properly fueled for her arduous schedule. Give these a try and let me know what you think!
| Protein Bites | | Print |
- 1C Old-Fashioned Oats
- 1 Scoop Protein powder
- ½C Nut Butter of your choice. I used almond.
- ⅓C Honey or maple syrup
- 1T Chia seeds
- 2T Ground flax seeds
- 3T Dark or bittersweet chocolate chips
- 2T Melted coconut oil
- Pinch of salt
- Pinch of cinnamon
- Combine dry ingredients.
- Add in wet ingredients.
- Mix together and form into balls. Chill until set. Enjoy.
- Store in fridge up to two weeks.
How do you beat sugar cravings?
This looks so easy!
For me sugar was so HARD to shed (Im not hardcore at all but mainly cut out the desserts candy cakes etc) I am definitely not returning 🙂
I can’t believe how much better I feel and how I NEVER CRAVE IT. Never want it.
shocks even me.
Good for you. I think one thing that I’ve not been doing is to plan for cravings – when they hit I just succumb! I hadn’t thought to use syrup in protein balls – I’ll have to try that.
Great job! I think sugar is so addicting. I don’t completely eliminate sugary treats but I do restrict them. The toughest part is at work–the nurse I work with keeps a bowl of chocolates on her desk.
ohhhhh, I’m trying this recipe! I’m needing to cut my sugar intake. I’m not trying to lose weight, and I’m not in danger of health problems…plain and simple, I just don’t need the extra sugar. I justify it, though, in needing the calories (pathetic, huh!). It’s hard to get sufficient calories from all the colored veggies we’re supposed to consume (not that I’m eating veggies round the clock anyways). ugh. The struggle is real.
I have been trying to reduce sugar in my diet as well. I have made lots of progress especially in recipes but I can’t give it up completely. Your right about fruit really helping but sometimes I just need a bite of chocolate. I do ok with small amounts and don’t find it opens the door to wanting more. good tips
I think sugar is a viscious cycle for me… eat it, want more. I try to keep my sugar to dried fruits and fresh fruits but do have the occasional treat.
If I am trying to eat less sugar the thing I eliminate is dessert! When I eat dessert it is straight up empty calories of some sort of yummy sugar laden baked good! The rest of the sugar I eat during the day I don’t worry about because I figure my body finds good use for that. Cookies right before bed prob don’t help me so they would be the thing to go.
Congratulations on being sugar free! It really does take time to adapt and you learn a lot about yourself in the process. I need to make some more protein bites, they are so delicious and quite satisfying. So important to have healthy treats available!
I could give up sugar all together if it wasn’t for my wine habits, LOL. Salt on the other hand? It’s my weakness! Great job sticking with it!
Hey I think I just may have pretty much all of the ingredients to make these! I have noticed I’ve gotten into the habit of thinking I needed something sweet after a meal, especially supper. I’m trying to really focus on not indulging to break this! Great info Marcia, sharing!
I am definitely not sugar free but I’m mindful of what I put sugar into, if that makes sense. I actually have trouble with chocolate energy balls — they call to me — but I made some very simple ones without any chocolate, that I actually like, and I never eat more than 3 of them (I typically use them after a run).
You’re doing great!
Adding in more protein to my meals has definitely helped me cut back on things like sweets as well! Too bad it took me this long to figure that out haha
Those trigger foods…I know mine and try to run from them lol
I like dark chocolate, I can have a bit or two and be okay, not the case if I get a hold of peanutbutter cups.
Good for you! Those first few days/weeks are always the hardest to get over the sugar pull. Your recipe sounds good!
Thanks for linking up!
I struggle so much with sugar. I can not have just one. Peanut m&ms do me in every time. I do end up breaking the sugar roller coaster once in a while…. I have been working on understanding the triggers or the situations that are difficult for me. Anticipating how I will manage those situations has really helped.
Sugar is definitely addicting & great suggestions! I have been at this so long that I am more willpower than anything else BUT I do keep trigger foods out of the house! I have my treat cookies in the freezer but I am used to that! 🙂
On those bites, my issue is I eat all of them instead of 1 or 2 cause I love them do much! Yours sound amazing & of course I LOVE Lindsay!!!
It would be nearly impossible for me to become sugar free but I have been wanting to cut back. I start with first decreasing my candy, cookie, and cake in take. Baby steps here….lol
These look so good! And way to go with ditching the sugar! I try to avoid it as much as possible, but I definitely indulge now and then.
Way to go! !! I am giving up sugar for lent. ….well sweets and added sugars. Pray for me!!!!
Having young kids who enjoy sweet goodness makes it really hard to take the temptations our of the house.
You are an inspiration!!
Giving up sugar is tough and I’ve never been able to do it, though the steps you take make sense. Might have to try again.
I bought GSC so I definitely have cookies tempting me, until I eat them all. I’m making my way through them, but they are around only once a year.
I am going to confess there may be some jelly bellys in my purse- I am horrible! I applaud your efforts! Those snacks look so good too and would fit right in my lunch box 🙂
Have you tried other Now products? Curious how it impacts run performance.
Those look delicious! I’ve been making Laura’s almond chia fudge which this is almost like except you add oats! I may try that next time!!