How to Use Sweet Defeat
Dissolve on your tongue.
Sweet Defeat is not a pill! Let the lozenge dissolve like a mint, moving it around your mouth (don’t chew it). Your cravings will be gone and your taste for sugar will be blocked for up to an hour.
Use after every meal.
For best results, use a Sweet Defeat after breakfast, lunch, and dinner, so you don’t crave dessert. Keep a food diary to see when your cravings are the worst: do you want to have a soda in the late morning? Do you look for a snack in the mid-afternoon? Is your biggest weakness eating at night in front of the TV? Be prepared and use a Sweet Defeat when you know you’re about to get in the danger zone. You can also use Sweet Defeat to let yourself have an indulgence without going overboard. Eat a small cookie, then use a Sweet Defeat so that you don’t have three more. Or use a Sweet Defeat after a glass of wine, so you don’t pour another.
Count your sugar.
The American Heart Association recommends that adults consume no more than 25 grams of sugar a day for women and 36 grams of sugar a day for men, the equivalent of 6 teaspoons and 9 teaspoons respectively. The average American eats way more than that — 82 grams a day. How do you know how much you’re eating? You need to read nutrition labels. Packaged goods tell you how many grams of sugar are in a serving. One gram is about ¼ teaspoon of sugar. That’s why we translated the 25 grams into 6 teaspoons, so you realize that adding a few spoonfuls of sugar into your morning coffee uses up a lot of what you should be eating each day.
How to Cut Back on Sugar
Here are five things to cut out or consume in moderation:
- DON’T add sugar to your food. That means no sweeteners in your coffee and tea: you can add whole milk, which has natural sugars. You’ll also skip the jam, honey, and dried fruit in oatmeal. Make unsweetened oatmeal instead (you can cook it in milk for natural sweetness), then add a sprinkle of cinnamon on top.
- DON’T use artificial sweeteners (i.e. Splenda, stevia, aspartame). Fake sugar makes you crave more sweets as much as regular sugar does.
- DON’T eat packaged goods that have more sugar than fiber. Read nutrition labels and compare the number of grams of each. You’ll be surprised at how many foods have hidden sugars like this: regular pasta, bread, crackers. Clean these items out of your pantry, so you’re not tempted to eat them.
- DON’T have sugary drinks like soda or juice. We all know sodas are full of sugar (a 12-ounce can of Coke has 39 grams), but some bottled green juices have just as much (a 15.2-ounce bottle of Odwalla’s Superfood Smoothie has 51 grams). Go for water, seltzer, or unsweetened coffee/tea.
- DON’T overuse bottled salad dressings, pasta sauce, and condiments like ketchup and bbq sauce, which often have hidden sugars. If you look at the ingredient list, sugar shouldn’t be in the first three ingredients.
And here are five things you should include in your meals:
- DO eat lean proteins (such as chicken, fish, and shrimp). If you include some protein in every meal, it will make it more satisfying and keep you from craving sweets.
- DO include healthy fats (such as avocado, eggs, and nuts). Fats take more time to digest, so you’ll feel satiated for longer.
- DO have whole grains, legumes, and seeds like brown rice and quinoa. Skip simple carbs like white rice (as in sushi) and pasta.
- DO eat fresh fruit, but no more than 2–3 pieces of whole fruit a day. Cut out juice and applesauce, which remove the fiber that keeps you full. Remember, fresh fruit also counts towards your daily sugar total!
- DO give yourself a daily intentional treat like a square of chocolate or one small cookie. Don’t totally deny yourself, or your low-sugar eating plan won’t be sustainable.
For more tips, read our blog!