Nd Step: Begin Therapy
Once the detox is complete, the next step is to begin therapy to address the underlying issues that led to the addiction. A professional therapist can assist with pinpointing the contributing problem.
Cognitive-Behavioral Therapy
Cognitive-behavioral therapy is an effective approach for treating sugar addiction. This type of therapy helps individuals to identify and change the thoughts and behaviors that contribute to their addiction. Medication can also be used to treat sugar addiction.
Common medications
- Anti-anxiety medications
- Anti-craving medications
There are a number of doctors who are now specializing in sugar addiction treatment. This type of binge eating disorder involves helping the person to break the addiction and then teaching them how to live without sugar. This can be a difficult process, but it is one that can be successful if the person is willing to work hard at it.
Win The Inner Battle With Sugar
Sugar cravings, as well as cravings for reward, solace and celebration, are natural. Remember its ok to use sugar to deal with lifes problems some of the time most people do. Difficulties occur when sugar becomes the go-to way of dealing with problems it wasnt designed to fix. By figuring out what you are truly craving, and developing a range of ways of dealing with it, you will be in control, not the sugar.
Sugar Cravings Vs Illegal Drugs Cravings Like Heroin
Studies have shown that sugar induces the same dopamine reaction in the brain as heroin. Sugar activates the reward center in the brain, causing a person to feel pleasure. This pleasure is short-lived, however, and leads to a person wanting more and more sugar. As a person consumes more sugar, they develop a tolerance, meaning they need more and more to feel the same effect. This can lead to addiction and serious health problems.
Sugar Has Similar Chemical Substance Abuse in the Brain as Illegal Drug Addiction
Sugar has a chemical process on the brain that can lead to hyperactivity, anxiety, and even depression. When sugar is consumed, it causes a release of dopamine in the brain. Dopamine is a neurotransmitter that is associated with pleasure and reward. This release of dopamine can lead to a feeling of euphoria. However, the body quickly adapts to this sugar high and the person can come crashing down, leading to feelings of anxiety and depression.
Serotonin and Dopamine Relation to Sugar Cravings
Serotonin is also released in response to sugar consumption. Serotonin is associated with feelings of happiness and contentment, while dopamine is associated with the feeling of pleasure. Sugar consumption leads to the release of both of these neurotransmitters, which leads to the feeling of pleasure that is often associated with eating sugary foods.
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The Key Is That You Should Avoid Foods That Have A High Glycemic Index
High glycemic foods tend to spike your blood sugar quicker and for a longer period of time. Many people in low-carb groups will use a glucometer to check their blood sugar after they eat specific foods, just to see what happens.
I have read multiple posts that white rice spikes fastest, while others may find that wheat products like bagels are the worst offenders for them.
Blanket statements like eating grains are healthy are inaccurate.
It completely depends on what your current health is like. If you body is sick, eating grains is the last thing you should be eating.
Foods high on the GI list are usually processed. Bread is one of the highest processed foods there is think of how many steps it takes to turn wheat into a baked product.
The short answer is lots.
How To Break A Sugar Addiction
Those cookies you smell at the holidays, the ice cream that makes your eyes light up in the summertime and the candy jar full of tempting chocolates all have one thing in common they’re loaded with sugar.
There’s something about sugar that speaks to your brain, evoking feelings of happiness with each bite of food or each sip of your favorite sugary drink you consume. It’s part nostalgia and part chemical reaction. The more you eat, the more you crave, which can lead you down a road of long-term health problems.
We’re here to discuss what makes sugar so habit-inducing, how you can kick your cravings and which foods you can substitute to please your sweet tooth.
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How To Detox From Sugar
Overcoming sugar addiction is part physical and part psychological. Id say the psychological element is the most difficult, and in order to move beyond it you must change your subconscious feelings about food. Lets take a look at how you can take care of your body and mind during your sugar detox.
Embrace A Gratitude Mindset
Its very difficult to replace a bad habit with a healthier lifestyle choice if we dont enjoy it. You can retrain your palate to enjoy healthier foods you may not have liked in the past. Get excited about feeling better and taking better care of yourself!
I find meditation to be a useful tool in changing subconscious thought patterns and breaking unwanted habits.
At the height of my unhealthy relationship with food, I thought of food in a negative way. I was so obsessed with it, that I would not even eat a banana, because it had too many carbs and too much sugar.
When I changed my perspective to understanding that food is good, beautiful, nourishing, strengthening, things changed for the better. While I no longer crave or even really enjoy sugary foods, I feel no guilt about eating a few bites of cake on a birthday, or even a double scoop of gelato on vacation. I dont believe in having any foods off-limits as we often want the things we cant have. Its the forbidden fruit syndrome.
I started to think like an athlete. Rather than dieting and exercising, I started training and eating. Can you feel the difference? The former is restrictive, while the latter empowering.
Think, know, and feel this: I feel best when I nourish my body and mind with whole foods. Sugar and processed foods make me feel sick, and Im tired of feeling sick.
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Bad Sugar Vs Good Sugar
The scientific term for bad sugar is fructose. Fructose is a simple sugar that is found in many foods, including fruits, vegetables, and honey. It is also used as a sweetener in many processed foods and drinks. Fructose is absorbed more slowly than other sugars, and can cause a build-up of fat in the liver.
Examples of bad sugar:
- Chocolates
- Syrup
I Used To Be A Complete Sugar Binge Eater And It Even Seemed Like I Had No Hope To Get Rid Of This Habit
But NOBODY can claim they have no hope. Because if I managed to get rid of my sugar addiction, so can everybody else, including you! You CAN stop eating sugar and you will.
And trust me. After you start your sugar cleanse, you will definitely notice a huge difference in the way you feel in terms of health and happiness, like I did! So let me explain this sugar detox in more detail and answer the big question:
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You Use Sugar To Soothe
If youre craving something sweet after a break-up, sad movie or a bad day, watch out. A psychological symptom of a sugar addiction is when individuals continuously turn to sugar as a means to cope with life stressors, boredom or other psychological issues such as depression or anxiety, says Lin Anderson, LMHC, M.A., Ed.M and Aaron Sternlicht, LMHC, CASAC, licensed therapists specializing in addiction at their private practice Family Addiction Specialist. Indulging in sugar to acquire such emotional relief is unhealthy, as it does not allow the individual to feel their emotions or deal with them properly. And one recent study suggests it doesnt even boost your mood.
Finally Break Your Sugar Habit In 10 Days
Sugar it is the most pleasurable evil out there. You crave it, and it gives your tongue momentary satisfaction, but it leaves you with a thickening waistline, acid reflux, irritable bowels, and mood swings just to name a few ill health effects.
So why not just stop eating sugar? That is much easier said than done. Sugar cravings are intense and going through sugar withdrawals is hard. However, it can be done. You can slay your sugar dragon once and for all. Being set free from your sugar addiction will make it easier to lose weight, stay focused, and even clear your skin. So how do you beat sugar once and for all? Heres how.
Get Out Your Calendar
Look at the next ten days on your calendar. Are there any special events coming up? You want to pick a span of time that will not have any tempting birthday parties or weddings. Once you decide when you are going to cut out sugar for 10 days, make it a priority. If a friend asks you to dinner, give yourself the upper hand by picking out the restaurant.
Quit All Sugar
Quitting sugar goes far beyond giving up your favorite bowl of ice cream or candy bar. Instead, you need to rid your diet of all simple sugars and hidden sugars. This includes baked goods, sauces, dressings, flour, and processed foods. You may even want to stay away from fruit and natural sweeteners for ten days to give your body a healthy rest time.
Dont Drink Your Calories
Balance out Your Meals
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Watch Your Intake Of Simple Carbs
Refined carbohydrates, like white bread and pasta, can spike your blood sugar and cause cravings, just like sugar. Two good rules of thumb: avoid foods that are highly processed and replace refined grains with their whole-grain counterparts.
For example, choose brown rice instead of white rice, and swap your white bread and pasta for the whole-wheat versions. Whole grains take longer to digest than refined grains, so they dont cause such severe blood sugar swings. While you may eventually choose to go completely grain free, if you want to transition slowly, whole grains can be a good start.
How Do I Quit Sugar Without Being Miserable
Eliminate refined sugars, grain flours, sodas, fruit juices, and artificial sweeteners from your diet, as these can trigger cravings. It might be intimidating, but its easier and less mentally painful than trying to moderate if you are biologically addicted because youll experience rapid improvements.
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If You Are Hungry Eat A Healthy And Filling Meal
Its important to realize that a craving is not the same as hunger.
Its not your body calling for energy, its your brain calling for something that releases a lot of dopamine in the reward system.
When you get a craving when youre hungry, the feeling is difficult to resist.
In fact, a craving combined with hunger is a powerful drive that most people have a hard time overcoming.
If you get a craving while hungry, one of the best tricks is to eat a healthy meal immediately. Stock your kitchen with healthy snack foods or pre-made meals.
Protein-rich foods, such as meat, fish and eggs are especially good for curbing hunger .
Eating real food may not feel very appetizing when you have a craving for sugary junk food. But if you truly need to lose weight, resilience is worth it in the long run.
Summary
When you experience a craving and hunger at the same time, force yourself to have a healthy meal rather than junk food.
Add Some Protein To A Carb
“A study that looked at MRI scans of people eating a high-protein breakfast found reduced activity in the regions of the brain associated with cravings,” Cassetty says. Try adding some protein to your breakfast and see if it helps you cut down on sugar later in the day. “You can serve your hot or cold cereal with some Greek yogurt, or have it with a couple of eggs on the side to boost your protein intake. If you’re eating a bagel or toast, include some smoked salmon to get the benefits of protein.”
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You Can Quit Your Sugar Habit
Quitting sugar is one of the best things you can do for yourself. Youll feel better, slash your risk of developing many diseases, and make room in your diet for more nutritious and satisfying foods. So why not get started right now?
It wont necessarily be easy, but its not complicated with these tips at hand. Approach quitting your sugar habit one day at a time, and before you know it, you wont even want to eat those sweet treats anymore.
Why Your Brain Is Keeping You Addicted To Sugar
Your brain is hardwired to see sugar as a good source of energy. After all, when our ancestors picked berries, sweet ones were ripe, while sour or bitter berries meant poison. And while you may not remember the very first piece of cake you ate, your brain does.
When you eat sugar, your brain sends pleasure signals, which encourage you to eat more sugar to get the reward. The more sugar you eat, the more you want! With this plan, you can rewire the reward system thats working against you, so that you no longer crave sugar.
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These Are The Signs That Your Sweet Tooth Might Actually Be A Serious Sugar Addictionand Something You Need To Address
Sugar in all its forms isnt just bad for your shape, but research shows it boosts your risk of cardiovascular disease and type 2 diabetesit may even increase your risk for some cancers, too. Sugar addiction is no jokebrains can rewire themselves to crave sugar, and you can end up withdrawal symptoms when you dont get enough of the sweet stuff.
Sugar addiction is a measurable, physiological phenomenon many people suffer from, says Ken Berry, MD, author of Lies My Doctor Told Me. Sugar addiction makes it very difficult for many people to make the dietary improvements needed to improve their health. Watch for these foods that are surprisingly high in sugar.
Reduce Your Stress And Sleep More
Stress, exhaustion and sleep deprivation ignite irrational cravings in the brain. This makes us want to reach out for those highly palatable, sugary foods.
You are more likely to react badly to lifes stressors if your blood sugar levels fluctuate.
Think about that. If you are stressed out and, on top of that, get a sugar high from that cake , how likely do you think you are to deal with your situation rationally?
With regard to making sure you get proper sleep, self control and the best of intentions are quickly forgotten in sleep deprived people.
Researchers at UC Berkeley found that after being deprived of sleep, participants displayed greater craving for high-calorie junk food. The more sleep-deprived they were, the greater the cravings.
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Look For Alternatives To The Sugary Foods In Your World
You should emphasize fruits and perhaps something like a little pure maple syrup or raw honey to add sweetness to your diet. Find more ways to add veggies and fruits into your daily menu, like fresh strawberries on your leafy greens.
Remember that food manufacturers are trying to make money and that is accomplished if you are addicted to products that they sell. The FDA does not concern itself with food addictionsit is biased towards keeping the economy moving.
Yes, we need farmers. No we do not need food manufacturers creating addiction.
Watch For Hidden Sugar
Cough syrups, chewing gum, mints, tomato sauce, baked beans, and lunch meats often contain sugar. Even some prescription medications contain sugar. For a week, be particularly vigilant and scan every possible food label. Given that 1 tablespoon ketchup can contain about 1/2 teaspoon sugar, buying sugar-free condiments can help cut your sugar consumption. Here are some other sneaky sources of sugar.
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Satisfy Your Sweet Tooth The Natural Way
So with the elimination of refined sugars as well as artificial sweeteners, you may be wondering what CAN you use to appease those sweet tooth urges from time to time? The answer is simple: nature!
Referring back to our early ancestors, its worth noting that sugar as we know it wasnt always the go-to sweetener for beverages, desserts, and everyday flavorings.
Raw honey is the oldest form of sweetener used by civilizations around the world, and while that may not be a feasible option in the case of a full-blown sugar overhaul, you can still take a page from similar alternatives that are still in use today.
The spice rack is a fantastic place to start in finding tasty, sugar-free alternatives to keep you on track. Cinnamon, vanilla bean extract, ginger, anise, nutmeg, and cardamom are some of the oldest flavorings used to sweeten up dishes, pastries, and drinks.
You can add these to your coffee and cereals or incorporate into baking for a subtly sweet taste with zero calories, crashes, and other harmful side effects.
In addition to your natural sweetener arsenal, citrus zest adds a refreshingly fruitiness to desserts and sparkling water beverages.
How To Stop Sugar Cravings: 8 Tips To Use Right Now
If you’re craving sugar, here are some ways to tame those cravings.
But won’t eating more often mean overeating? Not if you follow Neville’s advice to break up your meals. For instance, have part of your breakfast — a slice of toast with peanut butter, perhaps — and save some yogurt for a mid-morning snack. “Break up lunch the same way to help avoid a mid-afternoon slump,” Neville says.
Also, you may need to rethink your drinks. They can be a major source of sugar, whether itâs a soda, a latte, or juice. Try a sparkling water or plain water instead.
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