How to stop your sugar addiction

Do you have a Sugar Addiction?

Did you know that sugar addiction, is just as powerful as any drug on the streets these days?

Sugar fuels every cell in the brain. Your brain also sees sugar as a reward, which makes you keep wanting more of it. If you often eat a lot of sugar, you’re reinforcing that reward, which can make it tough to break the habit.

Scroll down for a free Best carb low sugar foods printable

Do you have sugar highs? …The sugar in it — called a simple carbohydrate — is quickly turned into glucose in your bloodstream. Your blood sugar levels spike. Simple carbs are also found in fruits, veggies, and dairy products. But these have fiber and protein that slow the process. Syrup, soda, candy, and table sugar don’t.

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and sugar lows……Your body needs to move glucose out of the bloodstream and into your cells for energy. To do this, your pancreas makes insulin, a hormone. As a result, your blood sugar level may have a sudden drop. This rapid change in blood sugar leaves you feeling wiped out and shaky and searching for more sweets to regain that sugar “high.” So that midday sugary treat has set you up for more bad eating.

Think you don’t have a sweet tooth, but crave bagels, chips, or french fries? These starchy foods are complex carbs that the body breaks down into simple sugars. Eaten without better foods, starches can make blood sugar surge and crash like sugar. White rice and white flour do this. Highly refined starches like white bread, pretzels, crackers, and pasta are worst. Do you find yourself saying , “No I crave salty foods”? Take a second look at the salty foods you crave, are they also starches?

You don’t need sugar as much as you think you do. In fact, you can train your taste buds to enjoy things that aren’t as sweet. Try cutting out one sweet food from your diet each week. For example, pass on dessert after dinner. Start putting less sugar in your coffee or cereal. Over time, you will lose your need for that sugar taste.

 

Eat Slow Carbs with Protein and a Healthy Fat at Every Meal
This power combo shuts off sugar cravings by keeping your blood sugar from spiking, which sends a message to your brain that you’re full so you don’t reach for sugar. You should eat this combo every three hours.

I am going to send you a chart that shows you the best carbs to eat to curb sugar cravings while not depriving yourself. Get it below.

You don’t have to give up sweetness. Just get it from other sources. Try fresh berries or pureed fruit on oatmeal instead of sugar. Explore fruit that’s dried, frozen, or canned (without too much added sugar). A glass of low-fat milk or low-sugar yogurt can help.

If you make small, simple changes to your diet, it’s easy to keep them up. Start by eating more fruits and vegetables. Drink extra water. Check food labels, and pick those that don’t have a lot of sugar. Cut out a bit of sugar each week. After a few weeks, you’ll be surprised at how little you miss it.

Eating protein is an easy way to curb sugar cravings. High-protein foods digest more slowly, keeping you feeling full for longer. Protein doesn’t make your blood sugar spike the way refined carbs and sugars do. Pick proteins like lean chicken, low-fat yogurt, eggs, nuts, or beans.

Exercise can help wipe out those sugar cravings and change the way you eat in general. You start to feel better and want healthier foods. Do what you like, such as walking, riding your bike, or swimming.

Hey it happens to everyone. Have one slice of cake and try not to crave any more.  Some people don’t have a sweet tooth, I am not one of them.  I could eat sweets all day everyday if it didn’t add up around my waist.  The worst time of year for me is from Halloween to New Years, sound familiar? I am going to teach you how to get over your sugar addiction with my plan below.

Overwhelming sugar cravings make sense when you consider that research shows you can actually get hooked on the sweet stuff. I teach you this in my  6 week weight loss program – black  6 week weight loss program – black dress challenge  Scientists have found that sugar is addictive and stimulates the same pleasure centers of the brain as cocaine or heroin. Just like those hard-core drugs, getting off sugar leads to withdrawal and cravings, requiring an actual detox process to wean off.

It’s not uncommon to find yourself feeling like a mess a day or so into a sugar detox. Princeton researchers who fed rats sugar-water discovered that they ended up binging on it. When the rats felt deprived, their feel-good brain chemical dopamine dropped, and they suffered from anxiety and the shakes. I’ve had all the classic withdrawal symptoms: the blah mood, anxiety, fatigue and headaches.

If you had any doubts about the ability of sugar to wreak havoc on your taste buds, consider this study as evidence. Bartolotto asked 20 people from Kaiser Permanente’s California facilities to cut out all added sugars and artificial sweeteners for two weeks. As a result, their tolerance for that sweet taste completely changed. A whopping 95 percent of subjects reported that the foods and drinks they used to consume now tasted “sweeter.” Over half reported that the intense cravings stopped after two to three days, and 87 percent no longer felt withdrawal effects after six days.

After detoxing sugar you will see the fat on your body start to melt off.  You will be more in control over your hunger and have so much energy through out the day.  Here is my plan to help.  Most say going cold turkey works best but i found that this method worst better.

 

Step 1 Go buy some dark chocolate, good tasting protein shake my favorite flavors are by 1st phorm, at the time of this blog post I’m sipping on pumpkin spice latte flavor with almond milk  and a type of protein bar low in sugar – my favorite is this brand and flavor.

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Only use these for your sugar cravings. Dark chocolate has a sweet taste but less effect on your glycemic index.  The higher the glycemic index the more likely you are to store fat as opposed to burn it.  I don’t typically promote yogurts with artificial sugar but in this case it helps.  Use one or the other once a day when you get a sugar craving and walk away. You will find it helps with your need for sugar. My recipe for chocolate truffles will also work for this

Step 2 Cycle the above snacks It should look like this: Try and go one day without the snacks, then 2 days, then 3 day and so forth.  by day 10 you shouldn’t even have cravings and you will be home free

Step 3 Workout workout workout!  Studies have shown that working out levels your blood sugar levels and combats cravings!  In the 10 day plan get in a workout EVERYDAY!

Day 1 snack (chocolate or protein bar) AND daily workout

Day 2 no snack AND daily workout

Day 3 snack AND daily workout

Day 4 no snack AND daily workout

Day 5 no snack AND daily workout

Day 6 snack AND daily workout

Day 7 No snack AND daily workout

Day 8 No snack AND daily workout

Day 9 No snack AND daily workout

Day 10 cravings will be gone!

 

 

Sources:

Corwin, R. The Journal of Nutrition, March 2009.
Christine Gerbstadt, MD, RD, American Dietetic Association spokeswoman; author, Doctor’s Detox Diet.
Princeton University.
Kristin Kirkpatrick, MS, RD, LD, Cleveland Clinic.
Gearhardt, A. Archives of General Psychiatry, August 2011.
Mozaffarian, D. New England Journal of Medicine, June 2011.
Kidshealth.org.
Harvard School of Public Health.
CDC.
American Psychological Association.
Yang, Q. Yale Journal of Biology and Medicine, June 2010.
American Academy of Family Physicians.
Columbia University.
Welsh, J. The American Journal of Clinical Nutrition, September 2011.
Johnson, R. Circulation, September 2009.
Ahmed, S. Current Opinion in Clinical Nutrition & Metabolic Care, July 2013.

 

 

 

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