Overcoming Sugar Addiction!

Does that morning donut leave you craving another treat two hours later? Do you grab a candy bar to  cope with your afternoon slump -- and then reach for a cola to get out of your post-slump slump?

 

If you’ve found that snacking on sugary snacks just makes you crave more sugary snacks, you’re not alone. Eating lots of simple carbohydrates -- without the backup of proteins or fats -- can quickly satisfy hunger and give your body a short-term energy boost, but they almost as quickly leave you famished again and craving more. Thus the cycle of sugar intake begins.  And its a never ending cycle that most people struggle to get out of!

Overcoming sugar addiction seems almost impossible and if you look at it that way, it will be. But if you can challenge yourself to do it, you may be so surprised how good you feel later! The natural high that we receive from the release of endorphines from sugar is hard to give up!   Americans overconsume sugar, averaging about 22 teaspoons of added sugars per day, according to the American Heart Association, which recommends limiting added sugars to about 6 teaspoons per day for women and 9 for men.

I found a great arcitle with a few steps on how to curb the craving you have for sugar.  And it will help as you start to elimante sugar completely.

• Give in a little. Eat a bit of what you’re craving, maybe a small cookie or a fun-size candy bar.
• Combine foods. If the idea of stopping at a cookie or a baby candy bar seems impossible, you can still fill yourself up and satisfy a sugar craving, too.  For example, eat a banana dipped in dark chocolate.
• Go cold turkey. Cutting out all simple sugars works for some people.
• Grab some gum. If you want to avoid giving in to a sugar craving completely, try chewing a stick of gum.
• Reach for fruit. Keep fruit handy for when sugar cravings hit. You'll get fiber and nutrients along with some sweetness. And stock up on foods like nuts, seeds, and dried fruits.
• Get up and go. When a sugar craving hits, walk away. Take a walk around the block or something to change the scenery.
• Choose quality over quantity. If you need a sugar splurge, pick a wonderful, decadent sugary food. For example, choose a perfect dark chocolate truffle instead of a king-sized candy bar
• Eat regularly. Waiting too long between meals may set you up to choose sugary, fatty foods that cut your hunger. Instead, eating every three to five hours can help keep blood sugar stable and help you avoid irrational eating behavior.      http://www.webmd.com/diet/13-ways-to-fight-sugar-cravings

The idea is to slowly and methodically reduce the amount of sugar or sweetener in the foods that you eat. As you reduce, you will notice your palette changing to prefer less sweet. If you worry that you will end up doomed to a bland diet, don’t. Remember, you are doing this slowly which means that you will gradually come to prefer less sugar.

A great way to start the complete elimination of sugar is to start regulating your blood sugar level.  Research studies say that low blood sugar levels are associated with LOWER overall blood flow to the brain, which means more BAD decisions. To keep your blood sugar stable:

• Eat a nutritious breakfast with some protein like eggs, protein shakes, or nut butters. Studies repeatedly show that eating a healthy breakfast helps people maintain weight loss.
• Also, have smaller meals throughout the day. Eat every 3-4 hours and have some protein with each snack or meal (lean animal protein, nuts, seeds, beans).
• Avoid eating 3 hours before bedtime.  http://danielplan.com/healthyhabits/sugaraddiction/

Do you think you are up for the challenge to go cold turkey?  If you are addicted to narcotics or alcohol you can’t simply just cut down. You have to stop for you brain to reset. Eliminate refined sugars, sodas, fruit juices, and artificial sweeteners from your diet. These are all drugs that will fuel cravings. 

Give yourself 30 days!  It will be hard, you will want to quit.  Dont beat yourself up though, reward yourself, start over if you accidentally mess up, find friends or family to support you and challenge them to join along.  Empty your home, work and car of any temptations.  Find a few favorites (dark chocolate and bananas) and stock up on them!  Make a goal.  Fight the withdraws.  And pay attention to your body as you start to see the positive changes!!!!

Here are a few yummy ways to curb your cravings!

• Use Cinnamon (easily sprinkle on anything!)
• Switch to Nut butters (almond, cashew)
• Sweeten with Bananas
• Add dates (to homemade granola)
• Eat more sweet veggies (sweet potatoes)
• Have a fruit smoothie
• Make fruit dessert (freeze fruit and put in food processor till creamy)