Check Yourself Out When Grocery Shopping
Is your obsession with Reese’s and M& M’s some of the biggest sources of sugar in your diet? Using the self-checkout kiosks at the grocery store can help you keep these items out of your shopping cart so you can stop eating sugar. According to a study by IHL Consulting Group, impulse purchases dipped 32.1 percent for womenand 16.7 percent for menwhen they were the ones to scan their items and swipe their credit card. Although not all impulse buys are bad for your belly, a whopping 80 percent of candy purchases are unplanned. Switching up your routine can help you slash sugar from your diet and may just be your ticket to slim-down success.
How To Stop Sugar Cravings: 5 Tips For The Long Term
One of the best ways to manage sugar cravings is to stop them before they start. To help you do that:
- Skip artificial sweeteners. Artificial sweeteners may sound like a great idea, but “they dont lessen cravings for sugar and havent demonstrated a positive effect on our obesity epidemic,” says Grotto, author of 101 Foods That Could Save Your Life.
- Reward yourself for successfully managing sugar cravings. Your reward could be large or small. Remember why youre working on it and then reward yourself for each successful step.
- Slow down. For one week, focus on your sugar cravings and think about what youre eating, suggests Chambers. Diet mayhem often results from lack of planning. So slow down, plan, “and eat what you intend to eat, instead of eating when youre desperate,” Chambers says.
- Get support. Many people turn to sweet foods when they’re stressed, depressed, or angry. But food doesn’t solve emotional issues. Consider whether emotions are involved in your sugar cravings and whether you need help to find other solutions to those emotional problems.
- Mix it up. You may need more than one strategy to thwart sugar cravings. One week you may find success with one tactic, and another week calls for an alternative approach. Whats important is to have a bag of tricks to try, Gerbstadt tells WebMD. To tame sugar cravings, you really need to “figure out what works for you,” Neville says.
Step : Start Slowly By Quitting The Worst Sugar Offenders
Since sugar addiction can run deep, one of the best ways to overcome addiction is not by an all-at-once method. Instead, use a slow and gradual approach.
The first four steps of our quit-sugar process removed the worst offenders. Step 5 gets rid of the sneaky sugar offenders that many people may not realize are harmful.
The 17 items listed below are the sneaky offenders, but they do not constitute ALL of the bad sugar offenders. In addition to avoiding these 17 items, I would like to refer you back to Step 1, which is to read labels.
Keep an eye on everything you consume. Since we are doing a gradual approach here, you do not have to quit sugar, cold turkey. Learn to avoid items that have excessive sugars.
17 Sneaky Sugar Offenders: Dont Fall for A Sugar Ruse
These 17 popular food & drink items often contain far more sugar than you would normally expect. Dont fall for the trick that any of these items are even close to being healthy.
1. Flavored Coffee A large flavored coffee from your favorite local coffee shop has up 25 teaspoons of sugar. By volume, that is the same amount sugar in three cans of Coke.
2. Granola Bar Often people eat granola bars because they appear to be healthy. But many of these health bars contain honey, chocolate, and sugar to bind it all together. Granola bars can have up to 6 teaspoons of sugar.
7. Ketchup Just like BBQ sauce, ketchup is chock full of sugar. For most brands, theres one teaspoon of sugar for every tablespoon of ketchup.
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Breaking The Sugar Cycle
My challenge started on a Friday. By Wednesday, I was hitting proverbial brick walls left and right, with so little energy and no resources to give myself a quick “jolt” to get through the afternoon. I was also irritable, which made work difficult and daunting. Naps were my friend in this period. They provided energy, and they let me escape a bit of the sugar-free meltdown.
That period lasted about 24 hours-I liken it to the keto flu during the first few days of the keto diet-and then it was over. After that, it was smooth sailing, as long as I avoided the sugar pitfalls of office birthday parties and free cookies at the farmers’ market.
But that’s just the challenge-sugar is everywhere. Avoiding it is a bit like avoiding sunlight. No matter what you do, it will get in, so you have to be smarter than the sugar.
Sugar Has Zero Nutritional Value
Thats right. No vitamins, minerals, no NOTHING. Sugar is literally plain calories. And after you have some, youll only want more because it wont make you full.
Thats why people have inadequate amounts of sugar. Because they just dont know when to stop. They think if theyre still hungry, that means they havent had enough. And again, and again, and the circle never ends.
But next time you have sugar, remember how absolutely useless it is and dont give in to the feeling of needing more of it!
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You Increase The Levels Of Good Cholesterol In Your Body
Consuming less sugar can increase your levels of good cholesterol.
The job of HDL, or good cholesterol, is primarily to take up extra levels of the bad cholesterol, or LDL.
This means that for health reasons, you definitely want your good cholesterol higher than your bad cholesterol, but sugar can lead to a decrease in HDL.
A greater sugar intake has also been known to cause higher levels of triglycerides, and all of these increase your risks of developing heart disease.
Triglycerides, however, do not dissolve in the blood stream and continue to travel throughout the circulatory system where they cause damage to artery walls and can cause hardening of the arteries.
Your Mood Can Change Drastically If Your Body Is Hooked On Sugar And Suddenly You’re Going Without
Sugar releases the feel-good hormones â dopamine and serotonin â in the brain, activating your body’s reward system, Robert Glatter, M.D., an assistant professor of emergency medicine at Lenox Hill Hospital, Northwell Health told INSIDER.
In other words, the more sugar you consume, the better you feel â at least, temporarily. When you stop eating sugar altogether, however, your body goes through withdrawal, and it’s not pleasant for your body or your brain.
“As you begin to cut back on sugar intake, the body begins to sense this, and you may feel cranky or irritable, especially in the first few days,” Glatter said.
Many people experience fatigue, headaches, or even a feeling of sadness or depression, he added, aka tell-tale signs that your body is adjusting to the now low levels of glucose, dopamine, and serotonin. “After a week or so, your energy will begin to improve, and you will feel more alive and less irritable.”
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Q How Do You Help People Wean Themselves Off Sugar And Stay Off It
Sarah: Ive organised a realistic eight-week plan in my book, but one of my main messages is that to cut out sugar for life, you must eat more good fats. Ive talked to many groups of young women who say that theyve tried my programme and they find it tough, and theyre still hungry. So I ask them if theyve added fat to their diet, and most of them are horrified. But that is my number one secret lose the sugar, eat more fat. Good ways to do this are by drizzling butter, nut or olive oil over steamed vegetables, and adding avocado, nuts or cheese to salads.
Stop Eating Sugar Tips: The Emotional Aspect
Here is a simple step-by-step plan to stop sugar addiction using coaching techniques. If you want to succeed, you have to combine all the tools and use them simultaneously. But, you can take the time to learn them one after the other and enjoy the improvement along the way.
Step One: Manage Your Stress Levels: If you use sugar regularly to alleviate stress or anxiety, you may experience temporary relief each time, but youre actually increasing your overall stress levels. Sugar highs and lows strain your hormonal system, so you may end up feeling more drained than ever and be tempted to drink coffee.
Coffee and sugar is the worst combination possible. It causes acidity in the stomach, troubles your digestion, causes mood swings, and disrupts your sleep. I stopped drinking coffee when I quit smoking. I may have it once a year but thats about it. It makes my heart race it used to turn me into a nervous wreck. Instead of taking coffee, get in the habit of exercising daily, and drink a lot of water.
Brisk exercise is best. If you cant do it every day, do it three times a week, even if its just for a few minutes.
Another way to ban stress is to practice meditation daily.
The technique I recommend is very simple and lasts only eight short minutes. Practiced twice a day it can do wonders to your stress levels. Its very simple to learn and will give you immediate results on your cravings. .
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Clean Out Your Fridge And Pantry
Im sure that if youre someone who has a sweet tooth, your kitchen is full of products with sugar. Well, that just makes it super easy for you to give in to those cravings.
Just throw out all of those unhealthy products. I know, it may seem like a waste of money. But what money can be more important than your health and happiness?
And once youve thrown out those unhealthy products, it will be easier to begin your sugar cleanse and not to give in to those cravings because they wont be within the reach of your hand!
Why I Did A No
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As a person with a world-renowned sweet tooth , the idea of giving up sugar seemed like the craziest dietary decision I had made in quite some time. However, as I reviewed my debit card purchases and realized I had found “good reasons” to stop by the local cookie shop four times in two weeks, I knew I needed a sugar break.
The rules for this challenge were simple: absolutely no added sugars. Natural sugars, like those found in dairy and fruit, were OK. Artificial sweeteners were also off limits.
Sugar is not a necessary nutrient, and we’re all eating entirely too much of it. In fact, the American Heart Association recommends men eat no more than 9 teaspoons or 150 calories a day of added sugar women should eat less-no more than 6 teaspoons or 100 calories per day. However, most Americans eat two to three times that amount-19.5 teaspoons or 312 calories per day.
If nothing else, a 30-day sugar-free challenge is a wonderful opportunity to realize just how much sugar you’re eating, even if you’re not really one to, say, down a handful of Reese’s pieces after lunch because you “need a little something sweet.”
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Your Oral Health Improves
Your mouth and dental health will begin to improve immediately. When you consume sugar, especially in liquid form, much of it adheres to your teeth, even if you swish your mouth afterward.
Bacteria immediately latch onto this sugar and begin to eat it, after which acid is produced. The acid begins to eat away at the enamel found on teeth and thus begins a horrid cycle for your mouth. Cavities, gum disease and gingivitis are well on their way.
Even brushing immediately after consuming sweets is a bad idea, because it makes your enamel softer and more prone to being brushed away.
You Lower Your Risk Of Some Types Of Cancer
You can lower your risk of some types of cancer by avoiding sugar.
Cancer cells are fed by sugar, which encourages ongoing cancer cell growth. Cancer cells’ rate of sugar uptake is more than 10 times higher than the rate at which regular healthy cells make use of it.
Cancer cells are also known to thrive in environments that are acidic in nature. Since the pH of sugar is about 6.4, it provides a very cancer-friendly atmosphere. Sugar is linked to more cancers of the breast, prostrate, endometrium and pancreas.
Sugar substitutes are not a good replacement for sugar, as they are also linked to cancers such as bladder cancer, lymphoma and leukemia.
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So What Happened When The 8 Weeks Were Over
After the programme, I had no physical urge to eat sugar and was fearful that a piece of chocolate here or there would very quickly lead to a twice-a-day, impossible-to-resist habit. My gut felt healthier, Id lost some very persistent pounds and despite eating what I thought was a generous amount, was having no trouble keeping weight off. Psychologically, being released from the craving cycle and the chocolate addiction was also liberating.
However, a few weeks on and I already notice the quiet whisper of cravings. Its harder when things arent black and white. I can have a bit but when does that become too much? Satisfying cravings with sugar just seems to generate more cravings. Its empowering to be able to say no. I plan to keep it that way.
Find more help on cutting back on your sugar intake on the NHS website.
If you have a diagnosed condition or an underlying health problem, are pregnant, breast-feeding, very young or elderly, consult your GP or dietitian prior to making any changes to your existing eating regime.
Caroline used a combination of resources in her quest to quit. Sarah Wilsons 8-week I Quit Sugar online programme is a great solution if you like plenty of support through emails, features, latest research, messageboards and a diet plan.
Davina McCalls book 5 weeks to sugar-free is more moderate in that fruit is included. You can follow the suggested diet plan or select your own recipes.
How To Stop Eating Sugar And Break Sugar Addiction Once And For All
Here is the plan that Ive used to break my sugar addiction and stop eating cookies and sweets and drinking caramel lattes every day. I had so much of the sweet stuff when I was a kid that Ive developed hypoglycemia. In other words, if I dont eat at regular hours I tend to turn into a gremlin and if I wait a bit longer I become as pale as a vampire and sluggish like a zombie not exactly the lively, exciting woman I want to be.
Cutting out sugar became vital for me, and below I show you how I did it. I still have a little sugar from time to time but in much more controlled and manageable amounts. It makes me much friendlier and pleasant to be around with. I sleep better my teeth are healthy. I cant count the blessings Ive received by putting an end to eating a lot of sugar. Now its your turn to enjoy these blessings. Read on.
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Can You Quit Sugar Cold Turkey
Knowing how to quit sugar is one thing but should you go cold turkey or take it slowly? Cutting down can be tough and going cold turkey rarely gets long-lasting results, warns Rob. Psychology plays a huge role as mood, boredom and habit can drive your desire for the sweet stuff. A lack of sleep, skipping meals, hormones and visual temptation can also contribute to sugar cravings, he says.
But there are ways to manage this challenging period. Some people suffer blood sugar imbalances making them feel rather jittery. But this can be avoided by eating sufficient protein, advises Suzie.
If you find the thought of going cold turkey too extreme weaning yourself off slowly may suit you better. A useful approach is to make small changes to your diet. Reduce the sugar you add to coffee or tea, choose lower-sugar food products and switch sweet treats for healthy alternatives such as fresh fruit, suggests Rob.
Apples can help reduce sugar cravings.
Quit Sugar For 10 Days And This Happens To Your Health
Weve all heard it before added sugar is awful for you. Large quantities can wreak havoc on your health and lead to obesity, type 2 diabetes, heart disease and even cancer. Despite the dangerous health consequences of consuming sugar, Americans are still eating it. Candy, sodas, ice cream treats, processed foods The sugar addiction is real, and obesity has become an epidemic.
The serious health damage being caused by sugar is preventable. Cutting back on sugar consumption can show immediate, positive effects on overall health and wellness. In a recent study, researchers were able to prove dramatic effects of cutting out sugar that appeared in just 10 days.
Dr. Robert Lustig worked alongside a team of researchers from the University of California, San Francisco, in a study to show the effects of cutting sugar out of a childs diet. In only 10 days, all of the children who participated in the study dramatically reduced their risk of developing type 2 diabetes. Researchers were able to decrease triglyceride levels by an average of 33 points and drop LDL cholesterol levels by 5 points, also dropping diastolic blood pressure.
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