Reducing or eliminating sugar in our daily diet is a challenge for many of us, and it usually takes some time to get used to it.

Prevention website publishes 7-day steps to reduce or stop sugar intake, and this challenge is taken from a new book entitled "Hearst Home" by authors Carol Prager and Samantha Cassetti .

Day 1: Don't eat sugary snacks

Eliminate easy-to-obtain sweets stored in your pantry or drawer, such as cookies, cake, and candy, as this will eliminate many unnecessary calories.

A good rule of thumb is to limit your sugar intake to 25 grams (or 6 teaspoons) a day for women, and 36 grams (or 9 teaspoons) for men, according to the American Heart Association.

And when you notice that you crave sugar, take a moment to think about why. Addressing the underlying cause of your sugar craving can help you take on the challenge successfully.

Low blood sugar is often caused by not eating enough meals, or meals are spaced out, and may be due to fatigue caused by not getting enough sleep.

Getting rid of sweets in your pantry or drawer will save you a lot of unnecessary calories (Getty Images)

Day 2: Think before you eat

Anytime you use sugar or artificial sweeteners, note your motivation and then stop.

Be mindful of using so-called "natural" sweeteners such as "agave" or honey;

Your body processes these sweeteners the same way it does other sugars.

And when you eat oats, don't add brown sugar to it like you used to, add a quarter of a chopped banana instead, for example, and when you have coffee, add cinnamon powder to it instead of the flavored syrup.

Anytime you use sugar or sweets, notice your motivation, then stop (Getty Images)

Day 3: Avoid sugary drinks

We all know that soda drinks contain sugar, as do ready-made vanilla flavored coffee, but many other drinks may contain sugar without us noticing it.

Most people can't give up some habits like drinking soda, so they need to replace it with another one.

To help you commit to cutting out sugary drinks, avoid the things that make you crave sugar.

It is important to read ingredients on food labels carefully before buying them (Getty Images)

Day 4: Learn to read food labels

Read ingredients on food labels carefully before purchasing them;

Some fruit-flavored yogurts, cereals and prepackaged oatmeal have about 6 teaspoons of added sugar per packet.

This amount of sugar is equivalent to the maximum amount of added sugar the American Heart Association recommends for women during an entire day.

You should eat whole grains, such as bread made from whole grains (German)

Day 5: Eat whole grains

Stay away from refined grains (such as white flour, white rice, and white bread) as they are sugar in the form of simple carbohydrates.

You may not think you have a craving for sweets, but if you're eating bread and pasta regularly, you may be fooling yourself, according to Brooke Albert, founder of B Nutritious. piece of cake."

The report recommends eating whole grains, such as brown rice and whole grain bread, instead of refined grains.

Day Six: Beware of alcohol

Alcohol after drinking it turns into sugar in the body, so it should be avoided completely.

Whole fruit contains fiber, vitamins, and water that make you feel satisfied (Getty Images)

Day 7: Celebrate with fruits

By day seven of the challenge, you'll have gotten used to cutting back on the sweet stuff, so pause when you're eating a banana to notice how the pieces of banana taste in your mouth, as do the cereal and apples.

Continue to enjoy fruit as snacks or add it to main dishes and salads whenever you can, as whole fruit also contains fiber, vitamins and water that keep you satisfied.