Initially, I thought reducing sugar in my diet would be extremely difficult. However, with a positive mindset and focused on my goal, it was much easier than expected.

Before starting the little to no sugar diet, I consumed a moderate amount of sugar, including in foods you may not consider having sugar, like pasta. I only ate a few takeaway foods but bought sushi or noodles for lunch, unaware of their ingredients. My favourite work-day lunch meal was sushi. It’s easy, quick, inexpensive, and not as unhealthy as grabbing something with more saturated fats.

1 Changing daily habits

One of the more habit-forming things I did was buy a latte coffee on my way into work each day, sometimes having another one for morning tea. In the afternoon, if I felt tired or mentally fading, I would have a bar of chocolate to perk me up.

So, to combat these habitual behaviours, I needed a strategy and plan. First, I ensured I had a range of tea bags in my work backpack, everything from black tea to chamomile. I also put some instant coffee in a small container in my bag. Another motivator for not buying the latte was the price. I added up how much I would save by not having a latte or two every day, which is a great motivator.

2 Preparing healthy snacks and meals

Another part of my plan was to have healthy snacks on hand, so I filled a small container with nuts and seeds for morning tea and blueberries and raspberries for afternoon tea. I sat them on my desk, ready to eat, so I knew I didn’t need the chocolate or latte. Given that I eat my breakfast at 5.30-6 a.m., by around 10 a.m., I am always starting to feel hungry, so I have either fruit or nuts at these times.

Planning and preparing my meals was key and didn’t take much time or effort. The night before work, I would make quinoa or brown rice, make enough for lunch and dinner the following day, and put it into the fridge. In the morning, I made simple chopped vegetables/fruits like tomatoes, cucumber, chickpeas and olives for a salad; tomatoes, zucchini, edamame, and broccoli for a hot meal, with a teaspoon of olive oil or soy sauce. I would sometimes add feta cheese or a boiled egg for protein.

On a Sunday, I prepared four containers of pumpkin curry made simply with pumpkin, green peas, spinach, herbs, spices, and coconut milk. The small can of lite coconut milk has 0 grams of sugar, which was a big win, as it made the curry tasty and creamy. There are many other ingredients that I could have added to the curry to make it tastier, like onions, chickpeas, potatoes, carrots, and cauliflower. Still, I wanted to stick with something speedy to make with few ingredients. The meal was great; I could take it to work, eat it with quinoa or brown rice, or have it ready for dinner at home. At this stage, I was eating green peas, as I hadn’t had a dietician’s advice not to at this point.

3 Keeping sugar in my sight

Many people I have spoken to about my diet say that they would have to remove all sugar (including sweets, cakes, biscuits, chocolates, and ice cream) and items with added sugar from their homes, and this may be the case to help with willpower. However, I do the opposite. As I share my home, I focus on eating healthy foods while food items around have lots of added sugar. I will face this outside of the house, going to restaurants, parties or social gatherings, and even grocery shopping, so it’s best to continue with the diet with the foods around me. The good news is that these foods do not tempt me; I can look at cakes in a bakery and say, ‘Wow, that looks delicious,’ but then go about my day and not have to buy and eat it.

4 Avoid sugar cravings by maintaining good physical health

One of the significant factors I found for eating sugar, for instance, in chocolate bars, was low energy and tiredness. My diet provides me with nutrition and ample food without sugar spikes. I no longer feel these points of severe tiredness in mid-afternoon or evenings.

I get 8 hours of sleep per night by going to bed at the same time each day and turning off digital devices early. Some days, I am not so disciplined because I need to do other things or have life admin to do, but most days, I stick to this routine.

I get some mild to moderate daily exercise through either walking, stretches, light dumbbell weight training, resistance band training, Zumba, or Pilates. I can do most of these things at home, and YouTube is a fantastic exercise resource.

I have found that stress can trigger sugar cravings, so I stay aware of my stress levels and keep balanced by going for lunchtime walks, walking in nature, or simply moving away from the computer and office area for a breather. It can be as simple as walking to the kitchen to make a green or camomile tea. But definitely, getting away from the work desk for a few minutes to half an hour helps.

By implementing a positive mindset, developing new habits, and making strategic meal and snack preparations, I reduced my sugar intake, managed sugar cravings, and started to improve my overall physical health.