Ask Yourself If You’re Eating Your Emotions
Understanding why you are craving sugar can be a major clue to help you overcome it. “Know your reason ‘why,'” Glassman says. “Cravings can be triggered by emotions, behaviors, or nutrient deficiencies. The next time you’re absolutely craving ice cream, ask yourself, is it pure boredom? Are you feeling happy? Sad? Stressed?,” she explains. Asking these questions and trying to get to the bottom of why you’re craving what you are can help you overcome the feeling in the future as well.
How Sugar Affects The Body And Brain
Experts have long known that high sugar intake can lead to obesity, a risk factor for many health conditions, but newer research suggests that added sugar may also increase your disease risk in other ways when consumed in excess.
“Your blood sugar rises rapidly, which creates inflammation over time,” says David Ludwig, a professor at the Harvard T.H. Chan School of Public Health and physician at Boston Children’s Hospital. If the inflammation becomes chronic, it can trigger a cascade of changes in the body that may eventually lead to chronic disease.
Naturally occurring sugarsthose found in small amounts in fruits, vegetables, and milkare not the culprits in this process. These foods contain important nutrients and are often high in fiber, which slows the absorption of sugar into the bloodstream. The kind that causes health problems is added sugarany type, from agave to sucrose, that’s added to food during preparation or processing.
Exactly how sugar harms the brain is unclear, though inflammation likely plays a role. “It may also be that a diet high in sugar crowds out nutrients that are essential for brain health,” Katz says. “This may disrupt neurotransmitter levels, which impairs the brain’s ability to communicate with itself and could also contribute to mood disorders such as depression.”
Added sugar tends to hang out in these unsuspecting foods:
How To Beat Chocolate Addiction
Find the emotions behind the addiction:If you suffer from emotional eating, your attraction to chocolate may be due to a mental association rather than some hormonal imbalance or anything physical. Its the expectation of what chocolate can do for you like comfort you, make you feel loved or understood that makes you crave chocolate. If you suffer from emotional eating, first you need to learn the three basic skill you must master to stop emotional eating. The most important step is to learn to identify the thoughts and emotions that trigger your cravings.
Acknowledge your needs and take action:Now you know what youre trying to get out of chocolate, you must discover how to meet your emotional needs without food. I teach you how to do that in my article about overcoming food addiction. The same general rules apply to chocolate addiction.
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The Sour Side Of A Sweet Tooth
Ever raided the biscuit tin? Tucked into treats at the office? Added an extra spoonful of sugar to your coffee? Sugar has become a staple ingredient of modern day eating, and everyone, with or without diabetes, can benefit from limiting their intake.
But, in our sugar-laden diets, this is easier said than done, particularly as sweet food is often offered as an expression of love in our food-abundant cultures. We take a look at the psychological reasons behind sugar cravings, in an effort to help you master them…
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Why Is Sugar So Problematic
This wouldnt be a big issue if sugar wasnt so bad for your health. More and more information is coming out every year about just how dangerous sugar is for our minds and bodies.
In addition to contributing to poor blood sugars in people with diabetes, increased sugar intake, over time, also contributes to the development of prediabetes and type 2 diabetes in people without existing diabetes, and the development of dental cavities, higher blood pressure, heart disease, whole-body inflammation, dementia, weight gain, fatty liver disease, and even cancer in the entire population.
How To Quit Sugar
You know in your heart when youre eating too much sugar. You want to cut down but you dont know how to go about it without further fuelling cravings. But you can do it. Heres how to quit sugar.
First, remove all sugary treats from your home. Replace them with healthier sugary options, such as fruit and low-sugar alternatives. Fill your biscuit tin with nuts and swap the sugar in your porridge for a teaspoon of honey.
Next, think about your diet. The key is to plan ahead, advises Adrienne. Start reducing the amount of processed and packaged foods that you eat, including snack bars, chocolate and bread. Buy in lots of one ingredient foods, such as meat, eggs, nuts, seeds, veg and fruit and start to cook from scratch, she says.
Eat three balanced meals around 4-5 hours apart throughout the day to support healthy digestion and reduce insulin spikes, she continues. This may be difficult when you first quit sugar so eating a small snack in between meals can be helpful. This can include fruit to satisfy sugar cravings, but eat it with some protein or fat, such as a few nuts and/or seeds, nut butter, yoghurt or hummus. Many of these healthy snacks are suitable. This sugar-free diet plan can also make a difference
Walking is a great way to distract yourself from cravings.
Its also important to relax as anxiety is often a trigger. Stress can have a major impact on cravings as we seek out comfort foods, says Rob.
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The Importance Of A Sugar Detox
I know this is A LOT of information and it can be really hard to kick a sugar and carb habit all on your own. You may feel completely overwhelmed about where to begin and how to figure out all the sugar cravings causes. Or, you may have tried before to eat less sugar and fewer carbs and failed. The good news is that you CAN make significant improvements to your sugar habit through a clear-cut, whole foods sugar detox. You just need to know exactly HOW to do it and have the SUPPORT you need to change your habits in a positive way.
Finding the sugar craving causes in your diet and replacing them can help you increase your energy, improve your mood, sleep better, lose body fat and break the sugar and carb stronghold.
Eat A Substantial Amount Of Protein Every Day
Women need around 46 grams of protein every day, while men need 56 grams of protein depending on their weight and age. This means you should eat a meal with at least 20 grams of protein, 3 times a day. Proteins are essential for satisfying hunger for longer periods of time and help your body repair muscles for proper functioning.
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Sugar Substitutes You Need To Try
For a sugar detox, you need to find some alternatives to satisfy your sugar cravings. This can be a fruit smoothie or a frozen yogurt bark recipe. Whatever you try, stay away from refined sugar. Refined sugar is far more harmful than natural sugars found in raw honey and fruits, and it can be as addicting as drugs.
Honey has a plethora of benefits including being antibacterial and anti-inflammatory. It also reduces the risk of cancer and helps fight infections. Whether you have a sore throat or digestive problems, honey can fix seemingly everything. Replace refined sugar with honey in your recipes and feel the difference. Not only will it satisfy your sugar craving but also improve your immune system in the process.
When you feel the sugar rush coming, dont reach for chocolates or brownies. Fruits like berries, mangoes, bananas, and apples have plenty of natural sugar in them and will satisfy your sweet tooth easily without causing any damage to your body. Snack bars made from oats, dates, peanut butter, dark chocolate, and honey are also a good option for a quick dose of sugar.
Sweet potatoes are a rich source of vitamin A and vitamin C. They taste sweet and are pretty filling too. Besides containing a variety of minerals, theyre also high in fiber which promotes gut health and digestion. People trying to lose weight often eat sweet potatoes to control their hunger.
How To Stop Sugar Cravings Naturally
I must admit that I have a sweet tooth, and I couldnt say no to sweets and desserts. But who can blame me? Sugary foods are just too good. They satisfy my taste buds and console me whenever I need some comfort food. However, it came to a point when I realized that I have to limit my sugar intake. It affected my weight and general health. Though I didnt want to admit it then, sugar is downright unhealthy, especially when taken in huge amounts.
Putting a stop to sugar craving is a challenge. Sugar craving is like an addiction once youre in, youll find it hard to go out. Sugar cravers can agree with me that consuming sweets provides us with an initial high feeling, it keeps us energized. But then, once the sugar effect fades away, we feel a bit down. This will lead to another sugar craving, and the cycle goes on.
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Other Things That May Work
I am pretty sure the three steps above would work for most people to shut down a sugar craving.
But of course, the best option by far is to prevent these cravings in the first place.
To do that, toss all out of your house. If you keep them within close reach, youre asking for trouble. Instead, keep healthy foods within easy reach.
Also, if you eat healthy and exercise several times per week, chances are you wont get cravings nearly as often.
Here are 11 more useful tips to stop sugar cravings:
Numerous other methods may help you overcome a craving for sugar. These include drinking a glass of water, getting good sleep and eating high-protein foods.
Give Into Your Craving Then Move On
“If a craving for something sweet like a piece of chocolate or a scoop of ice cream persists, just have it,” says Jessica Levinson, MS, RDN, CDN, and author of 52-Week Meal Planner. “Trying to satisfy cravings with other ‘healthier’ foods or restricting yourself from having a food you’re craving often leads to overeating. As is often said, the forbidden fruit tastes the sweetest.” So, eat your piece of cake, don’t feel bad, and then move on.
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/7manage Your Sleep Schedule
It is not only your diet habit that triggers the urge to have sugar, your sleep schedule also has a crucial role to play in it. If you stay awake till late at night or cut down on your sleeping habit, you will crave carbs and sugar. That’s because sleep deprivation increases the production of hunger hormones called ghrelin. To lose weight and avoid sugar, sleep on time and take a rest for 7-8 hours.
Sugar Craving Cause: You Chowed Down On Salty Foods
When you dine out or eat highly packaged, processed foods, your food has more sodium in it than you probably even realize. This usually remains true even when youre eating something healthy such as grilled salmon and sautéed or steamed spinach from your fave healthy restaurant. Heres the kicker: oftentimes, the saltier your food, the bigger your sweet craving.
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Percentage Of Adults Who Regularly Use
STEP 3: SLOWLY REINTRODUCE SUGAR.
After detoxing, treat yourself to “social sweets” onlymeaning sweets you eat with others in fun situations. This way, you keep added sugar out of your home without denying yourself the occasional sweet. “You can tell yourself, I don’t need to eat sugary treats in the house because I’m going to have a better dessert when I go out with my friends tomorrow,” Blatner says. At home, aim to flavor all your foods with only naturally occurring sugars.
STEP 4: DON’T EXPECT PERFECTION.
Now that you know how powerful a sweet tooth can be, you won’t be surprised to experience at least a few challenging moments as you detox from added sugar. But don’t let that discourage you: “Tell yourself, This is just 1 week, and I’m going to feel amazing,” Bazilian suggests. “Remind yourself that you’ve done much harder things in life.”
If you do give in to a craving, don’t blame yourself or give up. “Recognize how omnipresent sugar is and how easy it is to give in to temptation,” Bazilian says. “Then get back on track and don’t sweat it. You really can change your lifelong eating patterns.”
Why Do We Get Sugar Cravings
Firstly, sugar is classified as a carbohydrate, and research shows that eating carbs can trigger the brain to release serotonin â also known as âthe happiness hormoneâ. Our brains additionally release endorphins when we taste sugar which is why we often associate eating something sweet with feeling good.
Nevertheless, having too much sugar can have numerous negative impacts on our health â from contributing to weight gain to causing tooth decay â which is why itâs best to keep our sugar intake to a minimum. In the UK, the recommended daily intake of sugar is:
- 30g for adults and teens
- 24g for kids aged 7 to 10
- 19g for kids aged 4 to 6
- There’s no guideline limit for children under the age of 4 – just avoid added sugar and sugary drinks2
Three Balanced Meals A Day
Stick to three regular meals and day and dont skip breakfast as the first meal of the day will keep you full for longer and maintain balanced blood sugar, says Adrienne. She adds: Most people find that when they introduce adequate fat and protein to their diet, their energy becomes more stable and cravings diminish.
Sugar Cravings Possibly One Of The Hardest Things To Overcome It Can Derail Us From Reaching Our Goals And Can Take Over Our Mind And Bodies Without Warning
Weve all been there when you come to, fingers covered in chocolate, feeling guilty and gross and having no idea how you got there. Often our cravings can be so strong, they kick us out of the driver seat and steer us whichever way they please. But truly know, you CAN be stronger than your cravings. It just takes some serious dedication and practice. Luckily, I have narrowed down the 5 most effective tips and tricks to kick that sweet tooth to the curb.
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Spices When Recipes Call For Sugar
It may seem hard to cut back on your sugar when baking but you can use spices instead to add natural sweetness. “I’ll often add unsweetened cocoa powder, cinnamon, or vanilla extract to my recipesand often find that this is sweetness enough, or that I can reduce the sugar by up to 25 percent or so,” says Amy Gorin, MS, RDN. “You can also do this with yogurtbuy plain Greek yogurt and sweeten it with cinnamon or unsweetened cocoa powder, instead of buying a sugarier pre-sweetened version.”
/7how To Control Your Craving For Sugar
For all those who have a sweet tooth, the greatest hurdle on their journey to lose weight is to control their sugar cravings. The day may pass by well but at night, the urge to indulge in some sweet treat intensifies. It almost becomes impossible to control cravings, and people end up giving in to them. You may beat yourself up in the morning for this mistake, but honestly, it is not in your hands.
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