During the period of quitting sugar, you should eat more protein, such as eggs, beans, meat, fish, tofu, green leafy vegetables, etc. Protein is satiating and reduces sugar cravings. Eat more vegetables, both fresh and cooked. Season vegetables with spices to make them tastier. When craving sugar, eat fresh fruit instead of drinking juice or eating dessert. The fiber contained in fruits can help you feel full, and the natural fructose can also resist sugar cravings.

1. Read labels carefully when purchasing food. Cookies contain sugar, but you may not know that salads, bread, and ketchup also contain a lot of sugar. Read labels and avoid sugary foods. Sucrose, glucose, fructose, and lactose are all added sugars. Artificial sweeteners include: aspartame, acesulfame potassium, saccharin, neotame, sucralose, maltitol, sorbitol, and xylitol.

2. Choose minimally processed foods. Processed and packaged foods often contain sugar to improve taste and extend shelf life. If you don't want to spend a lot of time reading food labels, buy unprocessed foods. Choose fresh produce, meats and dairy products. Frozen foods, packaged snacks, canned food, yogurt, sauces, salads, and marinades all contain added sugar. Processed fruits also contain high amounts of sugar. Both juice and dried fruit have removed the original fiber and water content of the fruit, making people no longer feel full, so it is easy to consume too much sugar. If you want to eat fruit, eat fresh.

3. Supplement healthy fats to provide necessary energy and make you feel full. Including olive oil, grape seed oil, coconut oil, butter, ghee, etc.

4. Wine contains a lot of sugar, which is usually not labeled. If you don’t control your drinking, you may still consume too much sugar without realizing it. All alcoholic drinks contain sugar. Give up alcohol or only drink dry red wine, which contains less sugar than beer, champagne and other alcoholic beverages.