Are You Consuming Too Much Sugar What Is A Sugar Addiction How Much Sugar Is Too Much How To Get Rid Of Sugar Addiction All Your Questions Answered In This Post
Obesity today has become an epidemic in many countries especially in the Western world. It is the leading cause of death in adults. According to WHO, a staggering 2.6 million people die every year from cardiovascular diseases directly linked to obesity.
A recent study published in the American Journal of Public Health showed how excessive sugar consumption can be the single most influential factor behind obesity.
According to the American Heart Association, the average American consumes three times the recommended amount of sugar.
Make Sure You Eat Foods That Will Fill You Up So You Dont Reach For Sugar Because You Are Hungry
We often reach for something sugary when we are starving hungry, thinking it will fill us up. Eating sugar wont fill you up, and you will probably end up eating more bad food to fill the void. If you eat the right foods you should feel fuller for longer. For example, meals with large amounts of protein are far more likely to fill you up and prevent you from snacking on unhealthy foods throughout the day.
Take the time to plan your meals so that you eat the right things and eat foods that will make you feel full. Also consider the foods you are snacking on, try eating nuts instead of a sugary snack. Good fats are important too, and can help to fill you up. Fat often gets demonised, but we need a certain amount of good fats in our diet. If you cut out fats completely you will probably find you get hungry in between meals.
Not Consuming Enough Calories
People these days in the race to achieve zero-figure keep their body on a strict diet.
Without professional consultation, they keep on cutting calories in the name of consuming healthy food.
Nevertheless, lack of calories can lead to a lack of energy and the body start to look for ways to fuel itself.
So, ultimately your body tricks you to eat sugar for instant energy.
There is a reason why sugar is called the white death or sweet poison.
The more you take it the more you wont crave it.
If you keep satisfying your sweet tooth, in no time it can smoothly turn into a sugar addict.
If you often eat sweets, take sugary drinks in your snack time, or eat a chocolate bar to satisfy your night cravings, there are higher chances of it being sugar addiction.
Instead, you can replace it with healthy drinks with natural sweeteners.
You can burn excess weight you gained because of sugar, with the help of green tea and coffee. The benefits of green coffee for weight loss are proven by studies.
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Things You Can Do Right Now To Kick Your Sugar Habit
Sugar is everywhere. From break-room doughnuts to healthy-looking packaged foods, the sweet stuff is all around us, and its all too easy to indulge. But sugar could be wrecking your health, whether you realize it or not. Sugar contributes to the development of a number of diseases, and some researchers consider any amount of sugar toxic to human health.
Sugar is typically associated with weight gain, but the problems dont stop there. Even if your daily sugar consumption fits into your caloric needs, a high-sugar diet puts you at increased risk for heart disease, type 2 diabetes, arthritis, and Alzheimers disease. It also increases your odds of developing mental health problems like depression and anxiety.
Thats not all. If youve ever felt like youre addicted to your daily sugar fix, its probably because you are. Studies have found that sugar stimulates the same reward circuits in the brain that are activated by cocaine and opioid drugs. Like in those addictions, your body gets accustomed to having sugar in your system, so you must eat more and more of it to get the same effect.
Clearly, its not a good idea to make a habit of eating sugar. And if youre looking for ways to improve your overall well-being, cutting sugar from your diet is a major step. But what if youre already hooked on chocolate or ice cream?
Drugs To Treat Sugar Addiction: Can Drugs Be Used To Treat Sugar Addiction
With obesity rates on the rise around the world and high sugar consumption as the culprit, researchers have been looking for ways to reverse the trend.
The World Health Organization states that 1.9 billion people worldwide are overweight. Around 600 million are obese.
But it isn’t a matter of willpower. Sugar activates the pleasure and reward regions of the brain in the same way as addictive substances do. These include cocaine, nicotine, and morphine.
Moreover, highs caused by sugar, like narcotic highs, will never be as nice as the first time. If you keep on giving in to your sugar cravings, your dopamine levels will drop. This requires you to consume more sugar to achieve the same wonderful feeling.
In addition, researchers also discovered that artificial sweeteners reacted in rats the same way that sugar did. This suggests that even artificially sweetened food items can make it difficult to stop the habit and find a sugar addiction cure.
Added sugars include empty calories, which can contribute to weight gain and increase the risk of chronic diseases like type 2 diabetes, heart disease, and several illnesses. Artificial sweeteners can also make you gain weight by feeding your sweet tooth and disrupting your digestive system’s beneficial bacteria.
Thankfully, there are several drugs to treat sugar addiction. We’ll go through them in more detail in the next part.
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Consider A Therapist To Help Break The Addictive Cycle
Having support is an important part of breaking a dependency on anything, including sugar. A therapist or a dietitian can provide strategies to manage stress and make breaking your addiction a success.
Its also important to make sure that you dont just go from one addiction to another. Working with a professional therapist is really important to help stay addiction-free.
Exercise Regularly To Stay Healthy And Boost Your Energy Levels
Kicking your sugar addiction is a great first step to improving your health. However, you still need to exercise to stay fit and healthy. Also, if you exercise regularly you will boost your energy levels, which means you are less likely to need a sugary snack as an energy boost.
You will find the more you exercise, the more you want to reach for healthy foods. After a tough workout, the last thing you want to do is put unhealthy food in your body, you need quality food to keep your strength up. Try and do exercise on a regular basis to keep your sugar cravings at bay.
Let us know how you get on and please share this post on your social channels so your friends can join you on this healthier road.
Scott Reid is a 2 x Britains Strongest Man U105kg winner and IFSA World’s Strongest Man U105kg Competitor. He is an expert in strength and conditioning and also coaches functional nutrition. Scotts passion for understanding the human body and how to optimise every aspect of it has driven him to study under legends such as Paul Chek. Scott now coaches MMA Athletes, Strongmen and Bodybuilders to name but a few, helping them to implement a well structured diet and become more powerful, explosive versions of themselves.
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Say Bye To Sleepless Nights
All work no play makes you a dull boy!
Well, your body needs to rejuvenate itself with all the stress it has to go through in a whole day.
And the natural way for the body to combat physical and mental strain is to get some sleep.
A good amount of sleep can maintain the hormonal balance and keep your sugar cravings on the right line.
These were some of the ways to take control of your sugar addiction immediately. Apart from these, you can also:
- Try medicinal drugs to treat sugar addiction
- Adapt to mindful eating
- Cut artificial sweeteners
If cant stop thinking about something sweet to eat, its now time to identify the causes of sugar cravings before it turns into an addiction.
You Consume Sugar Even When You Avoid It
Most people dont even know how much added sugar they consume every day. This is because it lurks deep inside the foods rarely suspected of being sugar-rich. For instance, some of the most commonly used foods that are also highly rich in sugar content are ketchup, sauces, barbecue, and bread.
Therefore, it is impossible and unsustainable to go sugar-free completely. Besides that, an adequate amount of sugar intake is also a health requirement. This sugar, in fact, is already present in the foods naturally available to us.
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Enjoy A Piece Of Fruit
“I don’t know if it’s possible to eradicate sugar cravings because they’re part of being human. But I do think that nature gave us fruit for a reason,” Largeman-Roth says. “It’s naturally sweet and loaded with fiber to help us feel full. It also delivers a host of benefits, including antioxidants that help our bodies and skin stay young and healthy.” Training your body to crave fruit instead of processed sugar will be greatly beneficial to your overall health.
Switch Up Your Morning Coffee
Speaking of coffee, there are lots of natural ways to make your morning cup of java taste great besides sugar. Herbs and spices can add a subtle flavor without overpowering the taste of your coffee itself.
Here are some ideas:
- Add some cinnamon powder to your coffee grounds or stir a quarter-teaspoon directly into your coffee for a spicy, sweet taste.
- Mix a couple of ground cardamom pods into your coffee grounds for a Middle Eastern twist.
- Stir cocoa powder into freshly brewed coffee for an extra dose of antioxidants.
- Add a few drops of pure vanilla extract for a slightly sweet, creamy fragrance.
- Spice up your coffee with your favorite chai tea blend.
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Sugar Is Legal And You Are On Your Own
In a purely materialistic world where money has the final say over everything else, where military conflicts are ignited to sell arms and governments back drug trade, you are truly own your own when it comes to your health. As with other drug companies, food manufacturers are given free licenses. They are free to add any level of sugar content in their products without a second thought.
While you cant do anything about the food mafia, you still can help yourself by completing getting rid of this added sweat curse. The question however is, is there a definitive way to tam your sweet tooth and live a healthy life? The answer is, of course yes. And thats exactly what we will be talking about in this post. Before we go to that part, lets find out what is the recommended amount of sugar intake.
How To Get Rid Of Sugar Addiction
Time for reading:
Each of us has at least once sinned with an extra cookie from the box or an extra scoop of ice cream from the bucket, even after we knew we had had enough. And although sugar plays an important role in providing the body with energy necessary for life, its excessive amount can lead to some serious side effects, and as a result – an irresistible craving for sweets.
Each of us has at least once sinned with an extra cookie from the box or an extra scoop of ice cream from the bucket, even after we knew we had had enough. And although sugar plays an important role in providing the body with energy necessary for life, its excessive amount can lead to some serious side effects, and as a result – an irresistible craving for sweets .
“Excess sugar is linked to chronic fatigue, excess weight, cardiovascular disease, type 2 diabetes, Alzheimer’s and other dementias, inflammation and general malaise,” explains Susan Pierce Thompson, Ph.D., a scientist who specializes in in nutrition psychology, founder of Bright Line Eating and author of Rezoom: The Powerful Reframe to End the Crash-and-Burn Cycle of Food Addiction. “The biggest problem with sugar is that it’s just as addictive as cocaine, because scratching only makes the itch worse,” says Thompson.
If your goal is freedom and maximum benefit from food, it’s time to think about getting rid of excess sugar and sweet cravings to live longer and healthier.
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Sugar Reset: Your 1 Month Plan To Get Off Sugar
Is sugar just a sweetener, or an addictive substance on par with a drug? Depending on which experts you ask, the answer may surprise you. While we are primed to want the sweet taste of energy-rich simple carbohydrates, eating too much can not only give us uncontrollable cravings for more, it can set us up for a lifetime of chronic health issues.
How To Get Rid Of Food Addiction 10 Tips To Beat And To Overcome Food Addiction
The vast majority of people currently suffer from some type of eating disorder. According to studies, more than half of the people on the planet are obese, and more than 90% of them are due to overeating. At the same time, probably every person suffered from food addiction, permanently or temporarily.
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Food addiction is a condition where a person is satisfied not because of hunger, but to improve their mental state. Food addiction develops most often in people who are prone to negative thoughts or who are in low vibrational frequencies and sometimes have a depressive syndrome. For example, the work of G. Musante found that women suffering from food addiction developed depression. To feel better, these people are forced to turn to food for an emotional boost. Research N. Krasnoperova called constant food intake a sophisticated method of suicide.
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Do An Inventory Of What Sugar Youre Drinking
You must cut out the most unnecessary and easily-missed of all the forms of sugar: the liquid kind. Whether its sweetened waters, fizzy sodas, or dessert-like coffee beverages, youre only causing your blood sugar levels to spike, which in turn just triggers your brain to crave MORE sugar.
Beverage Alternatives that help you quit sugar:
- Make your own bubbly water with SodaStream
- Start sipping on a cup of tea
Stop Buying Food On The Go Prepare Meals In Advance To Take With You
People really slip up when they buy food on the go. You would assume that it would be fairly easy to find something healthy whilst on the go, but its not. Stop off at a standard petrol station and you will struggle to find anything that isnt full of sugar, salt, fat and preservatives.
Small convenience stores and mini supermarkets are marginally better, but even their so called healthy food is often full of sugar and salt. For example, a lot of the pre-cooked meat which you would assume is healthy is packed with salt and sugar.
Anything with a sauce or marinade usually contains a lot of sugar. If you prepare food to take with you in advance, then you wont have the tricky challenge of trying to find something healthy at your local services. If you dont have any food with you to keep hunger at bay then you will also be more likely to buy junk food and unhealthy snacks. Here are some tips for preparing meals in advance:
- Make sure you go food shopping each week so that you have the ingredients to make all your meals.
- Stock up on tupperware so that you have something to carry your pre-prepared meals.
- As well as meals, buy or make some healthy snacks to take with you when you are on the go. For example, homemade protein flapjacks or unsalted nuts.
- Dont go into a convenience store when you are really hungry as you will be more likely to by an unhealthy snack.
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Why Your Body Craves Sugar
Sometimes a sugar craving is a sign that your body needs more energy and carbs it can also be prompted by stress or another powerful emotion.
Sugar is an upper, it can temporarily give you energy and make you feel good. If you can replace that high with an alternative, your sugar detox will go more smoothly.
Other things that can give you a natural high:
There has been a lot of research on sugar and its effects on the mind, brain, and body. What studies have shown is that sugar does have habit-forming properties, and most people are addicted to sugar. Sugar is as powerful as some controlled substances because it activates dopamine receptors.
Sugar addiction is linked to weight gain, diabetes, heart disease, and damage to teeth, bones, and skin.
Side Effects Of Eating Too Much Sugar
While sugar is satisfying to the taste buds and the soul, the constant spikes in blood sugar and crashes that follow a binge can set off a host of effects, including fatigue, irritability, and anxious thoughts, among others, according to Sanford Health.
Blood sugar highs and lows can also perpetuate sugar cravings. When youre consuming sugar, then you end up getting onto this whole roller-coaster ride of blood sugar dysregulation and that in and of itself can perpetuate physical stress, which then causes you to have more sugar cravings, says Dana Elia, RDN, an integrative and functional nutrition doctor in Lancaster, Pennsylvania, and author of The Sugar Detox Diet for 50+.
Added sugar, which Americans tend to eat too much of, can be particularly insidious for health. According to a November 2016 study in the journal Nutrients, consuming too much can increase the risk for obesity, heart disease, type 2 diabetes, nonalcoholic fatty liver disease, cognitive decline, and certain types of cancer.
The 20152020 U.S. Dietary Guidelines for Americans recommend limiting added sugar intake to a maximum of 10 percent of your daily calories. This is the equivalent of 200 calories, or 12 teaspoons , if youre eating 2,000 calories per day. One can of Coke contains about 9 tsp of sugar, for example.
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