There are countless reasons to eat sugar-free. I dare the self-experiment. I eat without sugar for 21 days!
Let's face it. Who doesn't swear by some concept these days? For the past few years, Berlin has been my home. It is a Jungle of nutrition concepts. Here, everyone is wielding some kind of moral club. One swears by homegrown tomatoes. The next lives vegan. Another prefers to eat clean. And don't you dare be proactive for happy chickens!
Conscious nutrition - not with me!
Everyone pursues a different goal with conscious nutrition. For some, it's the eco-balance. For others, it's animal welfare. But as life-extending Measure it is also quite good. You become beautiful, healthy, sexy, successful. Everyone decides on the concept that fits best. And it is dragged through everyday life with fastidious pettiness and forced on everyone.
I eat quite clean, because I like to cook fresh. But I love sweets. There I am undisciplined and unconscionable. Chocolate always goes. Eating chocolate cream with a spoon is not an issue at all. I could never go past cotton candy. I love everything that's sweet. Only with marzipan, the friendship stops.
Table of contents
Sugar-free diet - what is it actually?
And then I'm embarrassed to write an article about sugar. My jaw drops as I do my research. The sugar not healthy I knew that myself. But the damage it can cause was new to me - and spoils my appetite.
For the first time, I'm really getting serious about nutrition. And I come across a new concept. From sugar free diet I have never heard anything. But what I read sounds super exciting.
We eat far too much sugar
We eat on average 36 kilogram sugar per year. Each and every one of us! Often we are not even aware of where sugar is found. 80-90% of the sugar is in convenience products. But that doesn't just include frozen pizza or instant soups. It's ham and salami. Muesli and yogurt. Ketchup, fruit juices, bread and rolls. Simply everywhere is sugar in it.
Why we should give up sugar
There are many reasons to give up sugar. Not only our Psyche and our Wellbeing suffer. The body also fights back decisively. A variety of Diseases is promoted by sugar consumption. The immune system is weakened. What else sugar triggers, you can read here:
Sugar-free diet - a benefit for the body
Those who eat a sugar-free diet can expect these positive effects:
Weight loss
If we eat a sugar-free diet, we lose weight. The reasons for this are obvious. We are forced to eat healthier. Reach for more Whole grain products and replace unhealthy ingredients. This saves us the hourly trip to the refrigerator. Because it keeps us full longer.
Goodbye ravenous appetite
Cravings are mainly caused by our Blood sugar level triggered. Do we eat many Empty caloriesit races upwards. Then it quickly drops again. Now our brain signals us: Eat something urgently! And we shovel even more unhealthy food into ourselves.
We are fitter
Sugar makes us tired and battered. This also has to do with the roller coaster ride of our blood sugar levels. Those who eat a sugar-free diet will feel fitter. We are full of energy and zest for action.
The bloated belly disappears
If you reduce your sugar consumption, you do something good for your intestines. Important bacteria can do their work. The Intestinal flora is intact. This also ensures that the annoying Bloated belly is a thing of the past. If you also suffer from your bloated belly, take a look here: Goodbye bloated belly: No more air in the belly.
We live healthier
Not only is excess weight reduced. It also reduces the risk of suffering from severe Diseases to suffer. Cancer, liver or heart disease can be prevented. Also the Immune system can work better.
Other positive effects: Our skin is cleaner and looks better cared for. We find better and more restful sleep. And the ability to concentrate increases.
Preparation for the "sugar-free" project
All these things have convinced me. I want to sugar-free diet also times try out. And somehow also challenge myself. Can I make the change? How will my body react to the sugar withdrawal?
First challenges
In fact, the first challenges are not long in coming. What am I actually still allowed to eat? A look in my refrigerator reveals: not much. So I turn on my laptop and ask Google.
Even when it comes to giving up sugar, hobby experts and nutritional know-it-alls disagree. How much of "nothing" is still good? And what about sugar substitutes?
Radical to humane
A nutrition expert from Australia has been living sugar-free for years. Her list of forbidden foods brings beads of sweat to my forehead. Not only does she abstain from all industrially manufactured products. No, she also admonishes the Waiver from fresh fruit. Too much fructose. Also many Carbohydrates are not allowed. After all, our body processes them as sugar.
Another health professional warns against exactly this. Estimates the renunciation of fruit and carbohydrates as nonsense. Carbohydrates provide us Energy. Fruits contain many Minerals and Vitamins. Besides, we humans have a natural need for sweets. We should just get out of the habit of consuming refined sugar.
How sugar-free do I want to live?
Of course, the second opinion plays more into my cards. I love fruit and could not do without it as well. Carbohydrates as an energy booster will also continue to be part of my diet plan.
So I delete refined sugar. Even that becomes a bit of a challenge. Sugar is hidden almost everywhere. I decide to stick to the given guideline. 3-6 grams sugar per 100 grams are allowed. At least I will keep my cheese.
I'll keep natural sugar alternatives in mind for now. Agave syrup*, honey, Coconut blossom sugar*, raw cane sugar are "healthy" options. But here too - only in moderation!
What I eat
Yes, I am still motivated to give up sugar. Nevertheless, I sit a little unsteadily in front of 7 open cookbooks while chewing on an apple.
Decide to go for the warmist option - say yes to carbs, fruit and Agave syrup*. Fiber should become a fixed part of my breakfast. White flour products on the other hand, without replacement. Also all processed products.
Let the adventure begin!
Day 1 - first round sugar free
I have 6 pages of recipes jotted down. Greens and sugar-free fiber are piling up in the kitchen.
Still, I spend the first morning in front of my fridge in disbelief. The Breakfast time is always conceivably tightly calculated. And my habit now forbids me to elaborately clean, chop, mix and season ingredients. Reach for a Banana and leave the house humiliated. It's off to a great start.
In the course of the day the Everyday stress one. Out of sheer lack of plan, I stuff myself with nothing but fruit all day long. A huge can of Sweets laughs at me in the office. I think - no, no, no - and take just one tiny little thing.
At least I have such a guilty conscience in the evening that I eat quite healthy. Simple and delicious - and amazingly snappy:
And that's part of my food:
Wholemeal spelt bread, Camembert and Gouda. In addition, there is cucumber, crass and radish. I also love Guacamole. You make it with an avocado, 1 tomato, half a chili and some garlic. Crush everything and you're done. :) My Fried eggs was with spring onions.
Week 1 - first summary
The first week is done. Day after day I fall the Sugar avoidance a little easier. I didn't expect that at first! Slowly I'm getting a certain routine, which makes it easier in everyday life.
My body finds the Conversion so-so. After a few days, my stomach decided to refuse to cooperate. A first bout of hypochondria. But Google quickly calmed me down.
When you change your diet, your stomach thinks to itself, "What is this? Dietary fiber? Do I have to work there? I'm not interested. I don't want to." After a few days, he understands what he should do. And everything settles down again. :)
At the same time, there is a positive effect. Paradoxically, I feel totally energetic. and somehow... fresh. Even the morning grouch in me currently lives very withdrawn.
Maybe it's also because I look forward to my breakfast so much :) In fact it was a sugar free recipe for quinoa almond bars. But since my baking skills are limited, I have it without further ado to Muesli converted.
Here's how:
- You take 120 g puffed quinoa. I have this one with puffed amaranth mixed. Put everything in a bowl. Chop 100 g almonds small and add them.
- Then heat in a saucepan at low temperature 50 g coconut oil, 200 g Agave syrup* (ohjaaaa!!), a little bit of Vanilla and a pinch Salt.
- Stir and add to the quinoa-amaranth-almond mixture in the bowl.
- Lay out baking paper in a baking pan. Spread the mixture on it and smooth it out. Cover with baking paper and put something on top to weigh it down. 1 hour in the refrigerator and viola!
To add some color to the dietary fiber, we also add Blueberries and raspberries to this. I have a milk phobia (everyone needs his quirk) and therefore eat it "dry". Tastes great!
Day 10 - Bye Bye Cravings
Slowly saying goodbye to cravings for ice cream and chocolate (stay strong!). Having breakfast with someone who Jam on the bread, is nevertheless a small Gauntlet. I try to distract myself as best I can. Of course, not without one or the other tip of my counterpart: "Mhhh is that delicious today.".
After a few days of eating puffed cereal in any form, I started to feel like making a change. The effect of green smoothies is supposed to be fantastic, so I went straight out and bought a Detox book. Just flipping through it makes you feel fitter. :D
I decide for the Blueberry smoothie with Chia*. According to the recipe book, it's good for the skin, anti-inflammatory and helps to clear the mind. "Cool!", I think. Just the thing for the exam phase.
And this is how it works:
- 2 handful blueberries
- 1 TBSP. Chia*-Seed
- 1 Orange
- 1/2 broccoli
Put everything into the blender. Press the button. Done. And who wants, still dumps some water purely. :)
Looks fantastic. Tastes getting used to. Bit after garden. I don't like it. No, I don't like it at all! I'm panicking. Smoothies are supposed to be so healthy be. I have to like it. And force myself down a quarter.
It's not just smoothies that make a huge splash, by the way. I spend very very a lot of time in the kitchen with preparing, cooking and washing up. That already gets on my nerves a bit. But if it makes beautiful. :)
Week 2 - "a still water please".
The sugar renunciation and I have become closer. Everything is no longer an issue. The Changed breakfast habits are great. My stomach likes me again, too. I am amazed at how quickly my body has changed.
Every now and then I feel a little Chocolate craving. After all, it was staple food for 25 years! But it doesn't overpower me. As soon as I distract myself and stuff something else into me, it works quite well.
This week there was more often this snack in between:
Here's how:
Peels 250 g carrots. 1 apple wash, core and dice. One handful of grapes rinse. Put everything in a bowl. Who wants still roast Hazelnut flakes and adds them. I was too stingy for that. As dressing you mix 2 tablespoons lemon, 2 tablespoons olive oil and 2 TSP Agave syrup*. But the salad is very juicy and tasty even without dressing. The sweetness from the fruit is wonderfully pleasant.
Incidentally, I also have my Coffee consumption throttled back a bit. In the past few days, I have been running it with Coconut blossom sugar* drunk. But the "healthier" I feel, the less appetite I have for coffee. I'm now down to one cup a day (I used to have 3-4!).
I have never lived so healthy. My body thanked me with energy and cheerfulness. Rewards me with a better skin. Honestly, you feel almost omnipotent. Until you go to the pub with your friends...
I look a little enviously at the mojito next door. Wine and beer are allowed. Cocktails are not. And at this moment bugs me the whole experiment beastly. I am tempted to join the others and see it "not so narrowly". And give in.
The next day I have an insanely bad conscience and am doubly annoyed.
Week 3 - Final spurt
The last week of the "sugar-free" experiment is over. Time for a little reckoning!
To my great surprise, I still feel quite fit. And yet I have a marathon exam behind me. My Energy level is surprisingly high all day. Even my Midday low I was able to leave behind during my sugar-free period.
On the other hand, I certainly haven't lost any weight. That was not my goal either. But I was able to observe that my Body nevertheless changed has. I am super slim, but have always had a mini tummy. That has now disappeared. Since I have been exercising regularly, I can finally get first Muscles recognize.
My skin has actually gotten a little better. Overall, I feel more comfortable. My Cravings I have a pretty good handle on it. No excessive sugar cravings. Even my Eating rhythm has become more regular.
The sleep is not changed. I sleep too little. In the 6.5 hours for it like a stone. But I get out of bed better in the morning. I don't know if this has anything to do with the "sugar-free project".
What I absolutely do not taste (besides the smoothies :D) are the eternal preparation times. I stand in the kitchen for hours. Early, at noon, in the evening. Everything has to be well thought out. At least the purchase looks impressively healthy.
Everything requires more planning. In my normal everyday life, I feel a bit overwhelmed with it from time to time. Nevertheless, I find the Impact on my body amazing.
I decide to make a Midway for the future. I don't forbid myself anything. When I go out with friends, I want to be there exuberantly. Nevertheless, I will reduce sugar in the future. The 21 days sugar-free I could already well wean. It would be nonsense to fall back into old patterns.
My conclusion:
A change in diet should be suitable for everyday use. A healthy middle course is usually the best solution if you want to eat sugar-free.
If you want to live without sugar for a while, you have to be really tough and stick it out, especially in the beginning. I'm putting the white sweet back on my menu, but only in small quantities. The sugar-free experiment taught me to eat more consciously and to listen to my body.
You should definitely start the self-experiment!
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