Increase Your Dietary Fiber Intake
Eating high fiber foods may help you stave off hunger and cravings. They take longer to digest, causing you to feel fuller for longer.
High fiber foods also contribute to healthy blood sugar regulation. Keeping your blood sugar levels stable may help prevent cravings.
Aim for high fiber vegetables, beans, and legumes.
Pairing high protein and high fiber foods is best for healthy blood sugar control. Examples include mixing high fiber veggies like broccoli into your eggs or spooning some pumpkin seeds over your oatmeal.
Everything You Need For Freedom & Success
I provide a self-help sugar addiction recovery program that actually works because it addresses the core problem of biochemistry. You simply wont find all this information together in one place anywhere else. The truth about sugar addiction is really limited to a select few and you must know where to find them. It took me over two decades to pull the information together. Ive done all the leg work for you, now all you have to do is put it into action and you can achieve the same success that I have.
Most self-help kits or programs cost hundreds or thousands of dollars and those that are geared towards food addiction or compulsive overeating are based on outdated concepts with no basis in science that are ineffective for alleviating cravings and preventing relapse.
You Get More Than 10 Times Your Money’s Worth
Ordinarily, I charge $150 an hour for my time in a consultation. I estimate that it would take a good 20 hours to teach you everything that this toolkit includes therefore it contains about $3000 of my time.
If you read, and actually implement the principles in the How to Break a Sugar Addiction Today Toolkit, you will not only save yourself from the expense of other more costly and ineffective approaches but even more importantly, the countless days, weeks, or even years that would be spent struggling with constant cravings and relapse and the emotional turmoil that accompanies them, which makes it an investment well worth your time and money.
Fill Up On Protein And Plenty Ofwater
Although you may be snacking regularly during your sugar detox, you might still find yourself feeling hungry or unsatisfied. This is likely due to the fact that you are not filling your body with the right types of fuel to keep it satisfied.
Drinking water and eating filling snacks will help keep hunger and sugar cravings at bay once you quit sugar. Even just a single glass of water might be enough to curb your appetite and keep your mind occupied when you are craving a sugary treat.
Make a point to fill your day with protein packed snacks and plenty of water to set yourself up for maximum success when overcoming your sugar addiction.
Related: 4 Essential Tips for Healthy Eating
Recommended Reading: How Do You Help Someone With Alcohol Addiction
Tips To Break Your Sugar Addiction
Everyone knows that eating an excess of sugar is bad for your health. Too much sugar can cause cavities and increase your risk for conditions like heart disease, diabetes, and obesity to name a few. They problem is that sugar tastes good, our bodies crave it, and it is in pretty much everything we eat. Sugar is very difficult to stay away from.
Sugar is found in obvious foods such as candy, baked goods and fruit. However it can also be found in less obvious places as an additive. Some common culprits of foods with hidden sugar include dairy products, bread, ketchup, and boxed meals. Low Fat foods tend to have more added sugar than regular fat options because sugar is added to make up for the flavor that is lost as the fat is reduced. When you eat sugar, your body releases dopamine from the reward center of your brain. Dopamine is the feel good hormone. Every time it is released it makes your body feel good and it wants more. This is the reason that sugar becomes so addictive and why we crave it when we are feeling sad or depressed. At Generations Dental, we want to help you fight this addictive cycle and help you start the New Year as a healthier you.
Here are five ways to help curb your sugar addiction:
-Your team at Generations Dental
How To Break The Sugar Habit
Our sugar-laden diet is literally killing us. That’s the conclusion of a study reported at the annual meeting of the American Heart Association in March 2013. The study authors attributed 180,000 annual deaths worldwide25,000 in the United States aloneto sugary beverages. Sodas and fruit drinks aren’t our only sources of sugar. The average American eats between 22 and 30 teaspoons of added sugar each day, according to the AHA.
“The harmful effects of sugar are primarily due to the weight gain from added sugar in the foods we eat and sugar-sweetened beverages,” says Dr. Michelle Hauser, certified chef and nutrition educator and clinical fellow in medicine at Harvard Medical School. “Most of the deaths are related to heart disease, cancer, and diabetes.”
How much sugar do we actually need? According to AHA guidelines, women shouldn’t get more than 100 of our daily calories from added sugar. In reality, “you don’t need any added sugar,” Dr. Hauser says.
Read Also: What Degree Do You Need For Addiction Counseling
Dealing With Sugar Withdrawal Symptoms
Like any kind of withdrawal from an addiction, sugar withdrawal can be a challenge.
A person will go through cravings, irritability, fatigue, and mood swings, to name just a few things. But what is the best way to deal with sugar withdrawal and its symptoms?
One suggestion is a dietary supplement known as glutamine. Glutamine helps to combat sugar withdrawal symptoms by providing the body with a replacement for it, getting energy from an alternative base. Another suggestion commonly made is to drink lots of water. This will help to stay hydrated and combat some of the cravings. Since cravings are mostly driven by the brains need for some form of reward which is harmful to the body, the best options are usually to tackle the problem with physical and mental techniques. Some ways of dealing with sugar withdrawal are:
Ways To Break Your Sugar Addiction
At one point or another, we have all dealt with a sugar addiction. I recently gave up all sugar for 30 days and felt actual withdrawal symptoms. I was exhausted and couldn’t shake a nagging headache. I was also snapping at my family for no reason at all.
Giving up sugar cold turkey is one option for breaking the addiction, but fortunately for our relationships with friends and family, it is not the only option. I had the chance to speak with leading physicians, health coaches, and wellness providers on manageable steps to breaking your sugar addiction.
Also Check: Can You Be Addicted To Alcohol
Eat Your Way To Better Health And Weight Loss
When detoxing from sugar, your taste buds will adjust, and youll start to enjoy foods that are naturally sweet. In fact, foods with added sugar will become too much or even downright nauseating. When you get to that stage, celebrate with a delicious glass of fruity water because youve done it. Without your addiction to sugar, the extra pounds youve been trying so hard to get rid of will melt away on their own.
This content is accurate and true to the best of the authors knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.
If Youre Truly Hungry Eat A Healthy & Filling Meal
If you really are needing energy and calories, instead of snacking on a cookie, reach for a protein-packed snack like a hardboiled egg, celery and all-natural peanut butter, or an apple with some cheese.
Make sure youre not starving yourself of good nutrition throughout the day when youre eating a healthy balance of macronutrients, most cravings will naturally fall away.
Opting for protein and fat instead of added sugar will keep you satiated longer without the need to fill up on empty calories and sugar, and its much better for your blood sugars!
Also Check: How Long Does It Take To Get Addicted To Meth
Dr Frank Lipman On Sugar
As a serious sugar addict still struggling with my addiction I know first hand how difficult it is to get off sugar, and to stay off it. Part of the reason its so hard to kick the habit is that over time our brains actually become addicted to the natural opioids that are triggered by sugar consumption. Much like the classic drugs of abuse such as cocaine, alcohol and nicotine, a diet loaded with sugar can generate excessive reward signals in the brain which can override ones self-control and lead to addiction.
Eat Smaller More Frequent Snacks
As you navigate those first few days after quitting sugar, youllprobably find yourself feeling hungry and unsatisfied for a majority of theday. Depending on the depths of your sugar addiction, you might also experiencemood swings and overall lethargy.
During this time especially, eating smaller, frequent snacks is key to maintaining a healthy energy and attitude. A sugar detox wreaks havoc on the body as it attempts to find a new balance, so the best thing you can do now is maintain fuel levels to help it regulate.
Snack frequently, in smaller portions, throughout the day. Filling up on large meals and waiting for hours before the next one leaves too many opportunities for sugar cravings to reappear.
Stay full and busy as you overcome your sugar addiction by snacking on those delicious treats you stocked up on after clearing your kitchen. Creating a healthy routine for your mind and body is crucial for your success.
Recommended Reading: What Does Nicotine Addiction Feel Like
Why Is Sugar Addicting
What’s wrong with sugar, you ask? Everything. Outside of making things taste better, sugar has no nutritional value and is full of empty calories. These calories can create weight problems and, in turn, heighten your risk of heart disease and stroke.
That’s only the physical downside. The psychological component is real, too. Sugar releases dopamine and can increase serotonin production, a hormone that can boost your mood.
In reality, sugar isn’t any different than comfort food or a satisfying fast food meal loaded with simple carbohydrates. These carbohydrates are high on the glycemic index, meaning it takes less time to turn them into glucose. During this quicker digestion process, you may feel good in the short term, but hunger will quickly set in since sugary foods lack nutrients and leave you unsatisfied.
It can turn into a vicious cycle. At first, the sugar you eat tastes good, bringing on a “high” when your brain initiates the dopamine release. Then, the sugar causes your insulin levels to increase, leading to a drop in blood sugar levels. As your blood sugar falls, your appetite and hunger levels increase. Your body then craves sugar again to fix any hunger deficiencies or feelings of unease, even if the fix is only temporary.
Is A Sugar Addiction As Powerful As Cocaine Addiction
I think wed all agree that cocaine is a very addictive substance. So how does sugar addication compare?
Consuming sugar sparks your nucleus accumbens , the area of the brain often referred to as the reward centre. When your nucleus accumbens is stimulated, it releases dopamine, and you begin to feel very good very quickly.
The more sugar your food contains, the more dopamine is released, and the bigger high you experience. But…
Just like cocaine and other addictive drugs, over time your brain requires more sugar in order to generate the same high. Your dopamine receptors become less sensitive to the presence of sugar, and your addiction to sugar grows stronger.
Some people even experience physiological changes within the brain when they eat sugary or highly refined foods . Their brains change and the sugar addiction gets stronger.
It is important to realize that sugar addiction is NOT just an emotional reliance on sweets and refined foods. If you cant resist sugar, dont be too hard on yourself. It has nothing to do with your willpower, or your desire to change your body has adapted to depend on sugar and, just like a cocaine addict experiences tremendous withdrawal symptoms if she were to cut out cocaine, removing sugar from your diet can feel impossible.
This can sound very depressing, but dont worry because there IS hope.There is a sugar addiction cure!
Read Also: What To Do About Drug Addiction Family Members
Consider A Sugar Detox
A sugar detox can mean anything from cutting it out completely to phasing it out slowly. Another type of sugar detox might mean avoiding added sugars, but still allowing for natural sugars from fruits.
The bottom line is that you should make a plan for what kind of sugar detox is best for your lifestyle and health needs. Learn more about how to do a sugar detox.
What Are You Lacking When You Crave Sweets
Food cravings are linked to nutrient deficiencies. If youre constantly craving sweets, get more magnesium, chromium, and tryptophan in your diet. These nutrients are found in whole, natural foods, such as broccoli, dried beans, liver, eggs, poultry, legumes, and grains, or you can get them via supplementation.
Read Also: How Many Drug Addicts In The Us
Ten Tips To Break A Sugar Addiction
Just to reiterate, addiction is a serious issue that should be treated with care and under the guidance of a licensed healthcare professional. But, these ten tips should help get you started on the right path for addressing your sugar addiction, stopping the cravings, and, ultimately, finding freedom.
Tip Three: Eat More Protein And Healthy Fats
Getting adequate amounts of protein and healthy fat in your diet can help you to significantly control sugar cravings. Both protein and fat will help you to feel satiated, which can, in turn, reduce hunger and craving cues.
Other foods that can support you in kicking your sugar habit include fiber and probiotic-rich foods. While supplements like turmeric can also help reduce cravings.
Also Check: How To Quit Nicotine Addiction
Are Artificial Sweeteners Safe
If you place an order at your local coffee shop, it’s no longer a question of if you want cream or sugar added. Artificial sweeteners are just as popular of an option nowadays to help curb sugar habits.
These synthetic sugar substitutes received a bad reputation years ago for their link to cancer, but subsequent studies haven’t found a clear connection to causing cancer in humans, according to the National Cancer Institute.
With those concerns out of the way for now, the FDA has approved five artificial sweeteners for use: aspartame , acesulfame-K , neotame, saccharin and sucralose .
But just because the FDA approves their use doesn’t mean you should swap sugar for artificial sweeteners and keep the same diet. Artificial sweeteners can temporarily help by weaning you off added sugars, but long-term use could play a role in how you view foods.
Think of artificial sweeteners as a concentrated version without the calories a little goes a long way. According to Harvard Health, the sweetness from artificial additives can make you more likely to develop a sweet tooth and crave sweets even more. Plus, the psychological component can alter the way you think. For example, if you tell yourself you’re saving calories by drinking a diet soda instead of a regular soda, you may be more inclined to eat cake for dessert. In this case, you cancel out any benefits of drinking a diet soda with something full of added sugars.
Breaking My Sugar Addiction
I came face to face with my sugar addiction over four years ago but didnt know how to break the cycle.
No matter how hard I tried, I could not stop drinking Dr. Pepper, eating candy, cake, and cookies. It was an addiction as strong as any other addiction people face. You think you can stop on your own. But you cant. At least not for any length of time that will make a difference.
Breaking my sugar addiction was a process that had no end. Saying no to Dr. Pepper Monday through Friday was doable, but what good did that do me if I was filling my body with junk food during that same time?!
Then there were the weekends where I would reward myself with Dr. Pepper because I had been good during the week. Consequently, it never stopped with the weekend, though. Inevitably there would be some left on Monday, and it was the gateway to a week filled with Dr. Pepper. Cake. Cookies. And candy. A vicious never-ending cycle with me. Can you relate?
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Watch the short video below to see what finally helped me with my sugar cravings. You can get to the actual product by clicking here.
After many hours of study, I discovered that researchers now claim sugar is eight times more addictive than cocaine. Let that sink in for a minute. The information shocked me, and yet it answered so many questions.
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How To Break Your Sugar Addiction In Only 4 Days
Robyn Openshaw – Updated: February 1, 2021 – – This Post May Contain Affiliate Links
On the GreenSmoothieGirl lecture tour of 450 U.S. cities, I was asked one question, over and over:
How do I break my sugar addiction?
And I suspect that far more of us want to ask this question, relative to the few brave enough to say it out loud.
Because we all have Shame about our food addictions. Wed all love to get off sugar.
Im going to talk about how the Shame Monster is your worst enemy, if youre addicted to sugar. Worse than the chemical addiction, maybe. And then Im going to tell you the somewhat triumphant, somewhat humiliating story of my Year of No Sugar.
In this post:
