Friday, April 19, 2024

How To Quit Sugar For Good

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Ways Sugar And Addictive Drugs Are Similar

How to Quit Sugar for Good

While there are numerous wayssugary foods and addictive drugs are similar, these are some of the most common ones:

  • Sugar and illicit drugs or alcohol are harmful to mental and physical health
  • Both can cause uncontrollable cravings
  • Quitting sugar and quitting drugs or alcohol can lead to withdrawal symptoms
  • Sugar causes the same areas of the brain to illuminate on brain scans as drugs like cocaine
  • Most people build up a tolerance to sugar in the same way they do to drugs or alcohol
  • Addictive substances and sugar increase dopamine in the brain
  • People often binge on sugary foods like ice cream the same way as a person addicted to alcohol, opioids, or other types of drugs
  • Anyone that has ever been addicted to drugs or alcohol can attest that they experienced more than few of the items on this list. The same can be said about people who struggle with eating too much sugar. This is because both impact the brains reward system.

    The only difference is, except for alcohol, most addictive drugs are either illegal or require a prescription. Sugar is legal, and sugary sweets can be purchased almost anywhere.

    Also Beware Of Naturopaths

    Some definitions: “dietitian” is the only term that is subject to professional requirements. Anyone can be a nutritionist. “Naturopath” is what nutritionists call themselves when they want to sound a bit more new-age than they already do. The middle term attracts the most scepticism, based on the presumption that just because your field isn’t professionally accredited, you do not know anything and you can’t process information. People make it about journalists quite a lot as well this presumption is mistaken.

    That said, I interviewed lifestyle guru Carole Caplin once, and she asked me to do something the next day, and I said: “Unfortunately, tonight I’m going to get completely drunk, so I most probably won’t want to do Pilates/circuit training/zumba tomorrow.” She fixed me with a beady eye and said: “I try not to eat too much chocolate, but sometimes I go mad. The other day, I ate something like eight squares of Green & Black’s. And afterwards I felt terrible, I had a headache, the shivers, I couldn’t get out of bed. Whereas if I’d only had two squares, I’m sure my body would have coped with it.”

    Here’s the thing: I’m not convinced that really happened. I think she was using chocolate as a metaphor for booze, in an attempt to find some joint language that we would both understand.

    How To Give Up Sugar The Long

    So, what? No more candy bars now? No pancakes with syrup? No M& Ms at the movies?

    Learning how to stop eating sugar is about so much more than quitting sweet things cold turkey. The process of teaching your body and mind how to stop eating sugar is a complex one, and one that takes time.A three-day sugar detox is a great place to start, but what about the week after that? And the month after that?How do we learn how to stop eating sugar for good?

    Theres no manual on avoiding sugar for the rest of your life. And its likely not a worthwhile pursuit. As we said, sugar is good for you, in the right quantities and from the right sources.

    Giving up sugar might sound like a monolithic task, but its not as challenging as it seems. So long as you tweak your expectations.You dont need to learn how to stop eating sugar forever. You just need to learn how to scale it back. Let your body and mind take a breather. Give your taste buds a chance to reset.

    You can still enjoy sweet treats in moderation. But thats the key, really. Moderation. Learn to start picking up foods before you purchase them and learn more about whats going on inside the box or can. Maybe a different brand offers a less sugary option. Or maybe you can try making it at home, to control how much sugar goes into the mix.

    If you want to learn more about the toxic effects of excess sugar, listen to what founder and CEO of Mindvalley, Vishen Lakhiani, has to say about Nestle products:

    Read Also: How To Decrease Sugar Level Immediately

    Why Is Sugar So Bad For You

    There are two main concerns about the amount of added sugars in our foods.

    First, there is the crowding out issue, where sweet foods replace more nutritious foods as a source of calories.

    Once you develop a taste for sugar, it may discourage you from eating other foods that dont give you the same intensely sweet hit.

    Second, sweet foods are high in calories and its extremely easy to over-indulge, fuelling a calorie excess which is apparent not only in our growing waistlines but also in the rise of diet-related diseases including heart disease, high blood pressure, Type 2 diabetes, stroke and some cancers.

    Both the World Health Organisation and Public Health England have recently lowered recommended sugar intake levels, stating that added sugars should be kept below 5% of our total calories.

    This doesnt mean that you cant enjoy the odd treat on special occasions and holidays if you are otherwise healthy.

    But eating sweet foods every day will likely be a disaster for your long-term health.

    Enhanced Mood Mental Clarity Focus And Health

    How To Quit Sugar For Good And What To Eat Instead!

    Sugar is often a source of reward, when emotions run high or stressful situations occur. Eating sugar as a compulsive reaction to feel better does more damage than good, though.

    Sugar only aids in greater mood imbalances, stress, poor eating habits, and feelings of tiredness. The more people give into their sugar addiction, the more troubles they will have with their mental health.

    Studies show that 80 percent of people who stopped eating sugar and other unhealthy foods found that their mental health greatly improved. Scientists who studied the group found that patients had decreased depression, anxiety, fewer mood swings, and more mental focus.

    Quitting sugar may come with side effects such as sugar headaches, which is the body suffering from sugar withdrawals. Soon after replacing sugary foods with brain foods fish, nuts, leafy greens, and lean meats sugar headaches will disappear.

    Also Check: How Much Sugar To Add To Hard Cider

    Day 1 Take 2 January 2nd

    I stayed up a bit later than I should have, so I set myself up to be tired and low on willpower on my first day of the challenge.

    • Breakfast: Its a sugar-free breakfast of porridge, berries, and flax seeds. I didnt prepare anything for lunch tired and no meal prep, Im really making this easy for myself!
    • Lunch: I head to a sushi place near the office figuring sushi is a good choice. As Im in the queue I remember you add sugar to sushi rice. Overpriced sashimi for lunch it is. The first day back at work kept me busy and nonstop all day, which usually would have me reaching for something sweet, but I stay strong and keep satiated on nuts.
    • Pre-run snack:Another time I sometimes reach for a sweet treat is for a pre-run snack to give me a little pick-up and extra energy, not tonight. Baked salmon, green beans, and sweet potato turmeric wedges make the 3rd and final sugar-free meal of the day. Day 1 of quitting sugar is done.

    How To Beat The Lockdown Bulge And Quit Sugar For Good In Just 14 Days

    Many of us have been reaching for the cakes and biscuits during lockdown

    If there was a magic pill that guaranteed youd have more energy, better moods, sounder sleep and glowing skin, chances are youd take it.

    But the truth is, there is one simple change you could make to your life that would give you those results quitting sugar.

    And this simple plan will tell you how to do it in just 14 days.

    You will be relieved to hear this is not another diet, but an enjoyable and sustainable guide to healthy eating.

    It will help you reduce your sugar intake over two weeks so that you can get back in control.

    Dentist James Goolnik has teamed up with chef Giancarlo Caldesi, nutritionist Jenny Phillips and dietitian Clare Gray to produce this easy-to-follow plan, packed with helpful tips and delicious recipes.

    My team and I are going to help you understand your relationship with sugar and how to break free of it, says James.

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    Eat More Fiber Than Sugar

    Fiber is an essential nutrient that can not only help you slim down but also fight your sugar cravings. Fiber helps regulate blood sugar and can prevent that dreaded sugar rushand inevitable crash. It also helps you feel satiated and can curb those refined carb and sugar cravings. Although people should shoot for 30 grams of fiber per day, an important rule of thumb is to eat more fiber than sugar each day, even after your three-day sugar detox. It will keep your blood sugar stable and keep you feeling fuller, longer. Not sure where to start? Stock up on our list of The 43 Best Foods for Fiber.

    Easy Tips To Quit Sugar

    How to Quit SUGAR for good

    How does one stop sugar cravings without doing some crazy sugar free challenge, which seems to make us want more? Some of you will rock a cold turkey quit situation.

    BUT a lot more of you are like me and that I can no longer have any sugar test, turns back around and I want it more than ever because my brain hates being deprived.

    This is the question that I wanted to better understand and find doable solutions we could use.

    Thanks to help from some great RDs, Ive come up with a list of ideas. Check them out to see which one feels like its best for you.

    Thanks to Lindsey of The Lean Green Bean for many of these.

    Don’t Miss: What Fruit Has The Highest Sugar

    Protein With Each Meal And Snack

    The most effective way to stop sugar cravings is to eat plenty of protein at each meal, advises Suzie.

    For example, an apple with a few almonds makes a great afternoon snack. If youre having a fruit smoothie, add a little rice or pea protein powder to help balance blood sugar levels and banish cravings, she says. Youll find some high protein, low-cal snacks here.

    How To Quit Sugar: The Essential Guide To Quitting Sugar

    There might be affiliate links on this page, which means we get a small commission of anything you buy. As an Amazon Associate we earn from qualifying purchases. Please do your own research before making any online purchase.

    Obesity is a national epidemic.

    Obesity is the #1 killer of all adults in the form of heart disease, killing 589,000 people every year. Those are staggering numbers. But thats not all.

    One recent study from the American Journal of Public Health found that the number of deaths related to obesity may be as high as three times the number of deaths from heart disease alone. This means that there are nearly two million obesity-related deaths in the United States every single year. Thats a sobering number.

    The number of Americans suffering from sugar addiction is on the rise, right along with the obesity epidemic. According to the American Heart Association, Americans are consuming nearly three times the recommended amount of sugar on a daily basis, which is six teaspoons for females and nine teaspoons for males.

    Most people arent even aware of the amount of added sugar that they ingest daily. This is because the sugar they are consuming isnt from obvious sugary treats.

    Many processed foods are loaded with hidden sugars. These are foods that people would never suspect, such as salad dressing, ketchup, BBQ sauce, and bread.

    With such high numbers of diabetes and heart disease, is it possible that sugar is toxic? The answer is yes! Sugar is toxic.

    Read Also: What Brand Of Yogurt Has The Least Amount Of Sugar

    Think Through Your Craving

    Is it actually a craving or is it a habit?

    If you are low in calories it could 100% be a craving. Your body is smart and it wants to fuel you, so when you arent getting enough nutrients for the workload it will try to find any means necessary to encourage eating.

    And sugar is one of the easiest ways to get you to eat because of that dopamine reward!

    BUT its also important to ask yourself do I even want this food? Why do I want this food?

    Many of us have an immediate need for something sweet after lunch or dinner. Not because were still hungry, but because thats what we learned as kids, right?

    Finish your meal and you get a treat!!! Now its a habit and youre consuming excess refined sugar without really thinking about it.

    • Am I hungry? If youd eat an apple then yup probably hungry and you should get food, not a treat.
    • Is this a snack? Have you ever noticed snacks are usually just carbs? If youre really looking to snack to fill a need for food can it be a combo of that sweet treat plus something like string cheese or almonds to balance blood sugar and keep you from craving more soon.
    • Is this a habit? Ive just had a great filling dinnerdo I actually want chocolate or just grab it because I always do?
    • Would a smaller portion satisfy me?

    Its ok to ask yourself questions! Dont just blindly keep doing what youve done.

    Especially if its not working for you!

    Women Share Exactly What They Did To Quit Sugar For Good

    How To Quit Sugar For Good And What To Eat Instead!

    In everyone’s diet there tends to be at least one Achilles’ heel, a kind of food we gravitate towards that keeps us trapped in an unhealthy cycle of dependency. For many, our nemesis is sugar, which keeps us on a roller coaster of thrill and crash. We all hear about “quitting sugar” but it’s hard to imagine what that diet would actually look like. These 6 women have forged their own path into sugar-free terrain and have learned to thrive, not just survive. They tell us what they reach for when the sugar cravings hit, be it breakfast, lunch, dinner, or snacktime. Do you want to break free of sugar’s tyranny without nursing a constant feeling of deprivation? Here’s how.

    Make a clean sweep.

    “First of all it was one of the hardest things I’ve ever done,” says Maureen Petrosky, author, television personality, classically trained chef, and food stylist in Bucks County, PA. “I had to do it cold turkey. All or nothing. I always exercise and eat healthy whole foods and grow and cook a lot of our food. But when I hit 40 the scale started to change, and I knew I needed to cut out sugar. It’s the hardest with the kids, and we had no support outside the house. I cleared out anything that had added sugar. I kept natural sugars, such as fruit and honey in the diet. Every label that said sugar as an ingredient was not permitted in the house.”

    Sleuth the labels.

    Favorite snacks: Almonds or popcorn with lots of different flavorings such as rosemary and sea salt, smoked paprika, or hot sauce.

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    Train Your Taste Buds To Like Bitter

    Train your taste buds to like the taste of bitterit really does a lot to suppress the cravings for sugar. Try to eat as much plain, unflavored Greek yogurt as possible, in addition to bitter greens like watercress and bitter melon. Within 30 days, your taste buds will reset and you’ll crave less sugar.

    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.

    Also Check: What Causes High Glucose

    Be Mindful Then Distract Yourself

    Its easy to mindlessly grab a handful of sweets when you pass a candy bowl, or automatically reach for the breadbasket when out for dinner. The trick is to think about everything you eat before it goes in your mouth. Do you really want it? Do you really need it? If you find that the answer to both questions is no, and that instead youre responding to a craving, take a moment to acknowledge the feeling: Inhale a slow, deep breath, and then remind yourself of your goals and that cravings always pass.

    Once youve tuned back in to the present, distract yourself. You might read a good book, listen to a podcast, or scroll through social media. Even better, take a short, brisk walk: A study in the journal PLoS One found that a 15-minute walk significantly reduced participants urge to eat a sugary snack compared to a control group.

    Check For Sugar In Canned Foods

    Sugar and Sweets – How to Quit Sugar for Good

    Canned foods can be a useful and inexpensive addition to your diet, but they can also contain a lot of added sugar.

    Fruits and vegetables contain naturally occurring sugars. However, these arent usually an issue since they dont affect your blood sugar the same way added sugar does.

    Avoid canned foods that are packed in syrup or have sugar on the ingredient list. Fruit is sweet enough, so go for versions labeled packed in water or no added sugar.

    If you buy canned fruits or vegetables that do have added sugar, you can remove some of it by rinsing them in water before you eat them.

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