Preface

As someone born after 1995, I've always had a sweet tooth. In college, it got even more intense - I couldn't go without milk tea after class, and during exam weeks, I relied on sugar for energy. Cakes, chocolates, ice cream - I loved anything sweet. I would always feel compelled to try those fancy desserts I saw on Xiaohongshu. It wasn't until my recent health check that I realized the severity of this issue. Today, I want to share my three-month "sugar-breaking" journey, hoping to help others facing similar struggles.

Why Reduce Sugar

To be honest, I used to be an absolute "sweet tooth." I needed milk tea every morning to get energized, had to eat a piece of cake in the afternoon to keep working, and always needed some gummy bears while watching shows at night. Then one day, during a health check, I discovered my fasting blood sugar was at the borderline level. The doctor earnestly told me that if I didn't pay attention, I could develop diabetes. This news was like a bolt from the blue for a 25-year-old.

I started seriously examining my eating habits and researched extensively. It turns out that excessive sugar intake causes far more problems than just diabetes. According to WHO data, people who consume more than 50g of added sugar daily have a 23% higher risk of cardiovascular disease. Moreover, high-sugar diets cause excessive insulin secretion, leading to rapid blood sugar spikes and crashes, which explains why we feel so tired after eating sweets.

What shocked me more was that excess sugar accelerates skin aging! As someone who cares about appearance, this was a devastating blow. Sugar binds with proteins in a glycation reaction, destroying collagen's elasticity and causing skin to sag and wrinkle. No wonder nutritionists say that good skin starts with controlling what you eat.

Furthermore, high-sugar diets affect our mood. When blood sugar rapidly rises and then crashes, it can trigger anxiety and irritability. This made me realize that my occasional unexplained low moods might have been due to this.

Understanding Sugar

Before starting my sugar reduction journey, I spent a lot of time researching "hidden sugars" in daily life. Honestly, this process was eye-opening.

I used to think my sugar intake was moderate until I started carefully studying food labels. A 330ml cola contains 35g of sugar, equivalent to 9 sugar cubes! My beloved bubble tea was even worse - a 500ml cup typically contains 30-40g of sugar, even more with pearls. Even breakfast bread, which I thought was relatively healthy, could contain 5-10g of sugar per slice.

Even scarier were those seemingly healthy foods. The fruit yogurt I often had as dessert claimed "0% fat" but could contain more sugar than ice cream. The "vitamin drinks" I frequently consumed, marketed as nutritious, were also high in sugar.

Many snacks in the market play word games on their ingredient labels. For instance, "no added sucrose" doesn't mean sugar-free - they might use glucose syrup, maltose, or other forms of sugar. The standard for "low sugar" is also quite vague, with some manufacturers adjusting serving sizes to meet low-sugar criteria.

Three-Month Plan

First Month

The first month was definitely the most challenging period. At first, each day felt like a year. Around 3-4 PM, I would get drowsy and desperately want milk tea for energy. But I told myself to persevere and took a gradual approach.

First, I reduced my daily milk tea from full sugar to 70% sweet, then to 50% sweet after two weeks. Honestly, it felt really strange at first, like the milk tea had lost its soul. But after a week, I found myself adapting to the taste and even feeling that full-sugar milk tea was too sweet.

I discovered a particularly useful trick. Whenever I craved milk tea, I would first drink a large glass of water. Amazingly, the craving for milk tea often diminished after drinking water. It turns out that many times our sugar cravings might just be thirst.

To distract myself, I started keeping nuts in my office. Whenever I wanted something sweet, I'd grab a handful of nuts instead. Nuts not only provide satiety but also contain healthy fats and proteins, which are truly more satisfying than sweets.

The most difficult time this month was during my period. I used to indulge in lots of sweets during this time. This time, I tried substituting with fruits like strawberries and blueberries - natural sweet fruits. Although it wasn't as satisfying at first, at least I didn't completely give in.

Second Month

Entering the second month, I started exploring more sugar alternatives. During this phase, my focus was on finding natural sources of sweetness rather than completely eliminating sweet tastes.

I began making simple snacks at home. For example, mashing ripe bananas to make energy bars with oats, or slicing sweet potatoes into chips and sprinkling them with cinnamon for a tasty snack. Honestly, making things yourself not only allows control over ingredients but also brings a sense of achievement.

The most surprising change was in my taste perception. Fruits that I used to find not sweet enough now had their natural sweetness. Even a regular apple could satisfy me. I began to understand that our taste buds had been "spoiled" by refined sugar, making us insensitive to natural sweetness.

This month I also discovered that exercise helps control sugar cravings. Whenever I wanted sweets, I would go to the gym to run or do yoga. After exercising, not only did I not want sweets, but I really wanted water. Plus, the pleasure from exercise lasts longer than that from eating sweets.

I also developed a habit of drinking herbal teas. I used to think they were too bland, but now I love their natural fragrance. Chamomile tea, rose tea, lemongrass tea - different herbal teas have their own unique flavors, and they're sugar-free.

Third Month

By the third month, sugar reduction had become a lifestyle. I no longer needed to consciously control myself but naturally chose healthier foods.

This month I started exploring sugar-free baking. Honestly, it was really difficult at first. Sugar not only provides sweetness but also affects dough texture and the final product's taste. But after many attempts, I finally found some good methods. For example, using bananas or date paste for sweetness, and almond flour to replace some regular flour for added flavor.

I also discovered some unexpected changes. I used to have trouble sleeping, but now my sleep quality has clearly improved. It turns out that high-sugar diets affect melatonin secretion, no wonder I couldn't sleep well before. Now that I don't eat sweets at night, sleep quality naturally improved.

Work efficiency also increased. I used to get very drowsy in the afternoon, but now with stable blood sugar levels, I can concentrate better. I no longer need sugar for energy and actually have more vitality.

Practical Tips

After three months of practice, I've summarized some particularly useful sugar reduction tips to share:

First, keeping a food diary is essential. I use my phone's notes to record daily food intake, including snacks and drinks. This not only clearly shows sugar intake but also reveals eating patterns. For example, I discovered that I tend to eat more sweets when work stress is high.

Always check nutrition labels when shopping. Many foods play word games on their ingredient lists - "no added sucrose" might contain other forms of sugar. Watch out for sugar aliases: glucose syrup, maltose, fructose, corn syrup are all sugar synonyms.

Having healthy emergency snacks is important. I keep nuts and sugar-free drinks in my office drawer. When sugar cravings hit, eat these substitutes first. After fifteen minutes, the craving for sweets often subsides.

My favorite "sugar-free dessert" recipe is "banana ice cream": freeze sliced ripe bananas, then blend them with cocoa powder and a bit of peanut butter - the texture definitely rivals real ice cream.

Gains and Reflections

The three-month sugar reduction journey brought changes far beyond just weight loss. Although I did lose 5 kg, more importantly, my overall condition improved significantly.

First, my energy levels increased. I used to think feeling tired as a young person was normal, but now I realize that drowsy feeling wasn't normal. Now I'm energetic every day and work more efficiently.

My skin condition also clearly improved. I used to break out often, but now my skin is more stable. My complexion is better too, no longer puffy.

Most surprisingly, I found my sugar dependency really decreased. Now when I drink full-sugar milk tea, it feels too sweet. Even with my favorite chocolate cake, a small piece is enough. This shows our taste buds can be retrained.

My mood also became more stable. I used to have big emotional swings, but now I understand it was probably related to blood sugar fluctuations. With stable blood sugar levels, I've become more peaceful overall.

These three months taught me that reducing sugar isn't about completely eliminating it, but building healthier eating habits. The body needs some sugar, the key is choosing better sources, like fruits and whole grains.

For friends who are reducing sugar or want to start, I want to say don't pressure yourself too much. Change doesn't need to be radical; gradual progress is the way to go. Everyone's situation is different, finding what works for you is most important.

Let's move together toward a healthier lifestyle! Believe that after some persistence, you'll discover life can be sweet even without sugar.