Break Your Sugar Addiction in 10 Days
Mar 02, · Beating the addiction will take some reorganizing of your grocery list to exclude sugary sodas and processed foods, and to include more protein, high-fiber, and low glycemic load foods. Exercise, mindfulness training, chewing gum can help kick the sugar habit. Sugary sweets are a guilty indulgence for most of us. Nov 04, · Breaking a sugar addiction begins with reducing the amount of added sugar that you have in your food. Sweetened beverages are one of the main culprits, including sodas, energy drinks, and sweet iced tea. Opt for the sugar-free versions of your favorite drinks, or add sweetener yourself, gradually reducing the amount you’re putting in your drink.
Overcoming sugar addiction could mean the difference between finally being able to lose weight, eating a health diet, feeling full of natural energy or….
Continuing to struggle with perpetual weight-gain, yo-yo dieting, daily energy crashes, and the frustration that comes with a dependence on eating sweet foods. Over and over again, research shows that sugar is directly linked to obesity [ 1 ], cardiovascular disease [ 2 ], and many other health issues [ 3 ] that none of us want to deal with.
However, people who talk to me about their sugar addiction often know that sugar is bad. Just like you, they understand that sugar can be deadly, but something is preventing them from breaking their own addiction:. Our food supply is broken and there is far too much sugar hidden in most of the foods we eat every day. This excess sugar consumption is directly or indirectly to be blamed for our obesity epidemic, developmental issues in children [ 4 ], and even many psychological and behavioural issues [ 5 ], many of which we tend to treat with prescription drugs!
Even scarier is the dependence sugar quickly creates for even more sugar! You will not become obese overnight, or develop heart disease, or lose bone density, but sugar addiction will produce these sorts of harmful effects little by little. One cookie here, one sweetened drink there…. Before you know it, sugar addiction has taken hold and those sweet cravings are present in your life every single day. When you eat sugar, especially the refined variety or even some refined grains and other processed how to find your sky landline number that your body quickly converts into sugar, your body goes through a process like this:.
For example, many yogurts often marketed as a healthy snack contain up to 30 grams of sugar per serving. Do you try to eat a pretty healthy diet? Do you watch your calorie intake? Do you eat some fresh fruits and veggies most days? But, despite our best efforts, most people are still eating WAY too much sugar. In fact, the average adult eats about pounds of sugar every single year [ 6 ].
Plus, as I mentioned earlier, many other refined grains and processed foods act just like sugar once you eat them — they spike your blood sugar and the how to break addiction to sugar sugar craving cycle begins.
A sugar cube, like those you might put if your coffee, contain 4 grams of sugar. Now, with those reference points, take a look at these examples:. As you can see, sugar is lurking everywhere, and with each bite you are strengthening your sugar addiction! So how does sugar addication compare?
Some people even experience physiological changes within the brain when they eat sugary or highly refined foods [ 9 ]. Their brains change and the sugar addiction gets stronger. It is important to realize that sugar addiction is NOT how to break addiction to sugar an emotional reliance on sweets and refined foods. It how to paint a feather with acrylic nothing to how to remove magic jack completely 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.
There is a sugar addiction cure! Your addiction to sugar and refined foods is powerful, but research has shown that your body and brain can be freed from this addiction VERY quickly if you take the right steps. In fact, some studies show that sugar addiction can be broken within weeks! You can bet you'll face temptations to eat sugar while you work on breaking your addiction. It is going to happen. You can drastically increase your ability to resist temptation by removing ALL foods from your house that contain sugar as well as those that are processed remember, highly-processed foods are quickly converted into sugar once you eat them!
Look through your kitchen, cupboards, and pantry for all sugary drinks, cereals, snack bars, yogurts, baked goods, breads, and anything else that contains sugar. Throw ALL of it out and commit to NOT bringing these foods back into your home until you are confident that your addiction has been permanently broken.
Many sugar cravings are stimulated because your body hasn't received the nutrients it really how to update software on samsung galaxy y [ 10 ]. The easiest way to eliminate, or at least minimize, these deficiencies is by eating a well-rounded breakfast.
Eat a breakfast meal that includes healthy sources of the 3 macronutrients: Carbohydrates, protein, and fat. Chronic dehydration can not only amplify your sugar cravings [ 11 ], but it also slows your metabolism and causes your body to store fat. The general rule of thumb for water consumption tells us to drink 8 glasses per day, but that should be your bare minimum. If you exerciseadd another glass for every 20 minutes that you're physically active.
Another reason sugar addiction can be difficult to break is because the vast majority of our "on-the-go" snack options are loaded with sugar and refined grains.
Cookies, snack bars, crackers, yogurt, granola bars, and many other common snack items will perpetuate your sugar addiction. Find at least one healthy snack option that is free from sugar and other highly-processed ingredients like these carrot fries. Prepare a large batch every few days, and store it in portion-sized containers that you can take with you anywhere you go.
Remember: If you let yourself get too hungry, your sugar cravings are going to come out in full force. Prevent this from happening by snacking as needed throughout your day. Breaking your sugar addiction is heavily dependent on balancing your blood sugar.
When you eat sugary foods, or those that are quickly converted into blood sugar, your body has two options:. Daily exercise gives your body an outlet for excess blood sugar.
This doesn't mean that you have to sign up for a gym membership and sweat till you drop. Going for a walk, stretching at your desk, and playing outside with your kids can all add up. If you are living under chronic stress, your sugar cravings are going to be tough to beat. The "high" you get from eating sugar is so much more appealing when it can be used to temporarily reduce anxiety and feelings of stress. You can significantly reduce your stress levels in less than 5 minutes per day using one of these 42 de-stressing techniques.
Choose what movie villain are you that you would actually look forward to doing each day, then commit to trying it for the next two weeks while you work on breaking your sugar addiction.
When do your most intense sugar cravings appear? If you're like many people, cravings become more intense towards the end of your day. If you're not sleeping on a regular schedule, or if you're not getting enough quality sleep in general, your sugar addiction will intensify.
The most important step you can take towards getting better quality sleep is to set a bedtime and stick to it. I recommend choosing a realistic bedtime for your weeknights at least allow yourself some leeway on the weekends if needed. These 7 steps have been tested and proven to help break even the nastiest sugar addictions. The first few days will likely be the hardest, but you will begin feeling amazing in no time.
By: Dave Smith Overcoming sugar addiction could mean the difference between finally being able to lose weight, eating a health diet, feeling full of natural energy or…. The fact is there is no dietary requirement for sugar. You need to eat protein.
You need to eat carbohydrates. You need to eat fat. You do NOT need to eat any sugar at all. One cookie here, one sweetened drink there… Before you know it, sugar addiction has taken hold and those sweet cravings are present in your life every single day. Does any of this look familiar to you? Even worse The multibillion dollar food industry has a compelling reason to want our sugar addictions to remain strong — their sales depend on it.
Are You Really Addicted to Sugar? And guess what? American sugar intake — courtesy of Business Insider. So just how much sugar is hiding in your food? 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. Overcoming Sugar Addiction Using 7 Proven Steps These 7 steps have been proven to help break even the strongest sugar addictions: Step 1: Remove all sugar and processed foods from your house. Step 5: Consciously move your body every single day. When you eat sugary foods, or those that are quickly converted into blood sugar, your body has two options: Use that sugar as fuel Store the excess sugar as fat Daily exercise gives your body an outlet for excess blood sugar.
The good news? Step 7: Get better quality sleep each night. Did you find this article useful? Share it with your friends!
Shame Feeds Sugar Addiction
Feb 01, · Someone who is truly willing to do something difficult. Someone as motivated as you are to break the grip of sugar in their life. A serious, hardcore bet. One where the reward or punishment is bigger than your cravings and your fear of failure.
By making smarter food choices, you can eat less sugar and lose weight without feeling deprived. Our sugar-laden diet is literally killing us. The study authors attributed , annual deaths worldwide—25, in the United States alone—to 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. Michelle Hauser, certified chef and nutrition educator and clinical fellow in medicine at Harvard Medical School. How much sugar do we actually need?
According to AHA guidelines, women shouldn't get more than of our daily calories about 6 teaspoons from added sugar. In reality, "you don't need any added sugar," Dr. Hauser says. Sugar comes in many forms—including honey, brown rice syrup, corn syrup, and molasses. You want to limit all of them. By and large, all types of sugar have the same effect on your body—with one exception.
A study in the January 2 issue of The Journal of the American Medical Association looked at brain imaging scans after people ate one of two types of simple sugars—fructose or glucose. Researchers found that fructose, but not glucose, altered blood flow in areas of the brain that stimulate appetite. So you want to especially limit foods containing high-fructose corn syrup such as sodas and sweetened cereals. You can control the amount of extra sugar you spoon onto your food, but sometimes it's hard to spot sugar hidden in presweetened packaged and processed products.
That's why it's so important to read food labels and to know exactly how much sugar is in the foods you buy.
Artificial sweeteners, which are sugar-free and typically lower in calories than sugar, might seem like healthier options, but that idea is controversial. A scientific statement from the AHA concluded that using artificial sweeteners such as aspartame NutraSweet, Equal , saccharin Sweet'N Low , and sucralose Splenda can reduce the number of calories in your diet, thereby helping you lose weight. However, there's also evidence that eating these sweeteners, which are generally hundreds—or even thousands—of times sweeter than sugar, can make you crave sweets even more.
You undermine the benefit of using artificial sweeteners, for example, if you use a glass of diet soda to justify having a bowl of ice cream. However, if artificial sweeteners can help you cut back on calories in a meaningful way, then they can be helpful in controlling weight and blood sugar.
You may wonder which artificial sweetener is best. All of the sweeteners on the market are considered safe. There were reports during the s linking saccharin to bladder cancer in rats that were fed extremely high doses of the sweetener. However, later studies didn't find any evidence of the same effect in humans. Aspartame was also linked to cancer at one time, but that association has also been disproved.
Still, if you're concerned about the safety of your artificial sweetener, Dr. Hauser suggests using sucralose, which has not been linked to any adverse health effects. Or, you can try a sweetener containing sugar alcohols sorbitol, xylitol , although these products cause diarrhea and bloating in some people. If you're "hooked" on sugar, don't try to eliminate all sugary foods at once.
If you deny yourself even a single piece of candy or sliver of cake, you'll only crave sweets more. Instead, eat a healthy diet made up of more satisfying foods—whole grains, fruits, vegetables, healthy oils, and lean protein.
They'll help to even out your blood sugar and you won't have spikes and crashes all the time," Dr. Keep sugary foods away. Don't tempt yourself by stocking candy, cookies, and other high-sugar foods in your cupboards and fridge.
Sweeten foods yourself. Start with unsweetened iced tea, plain yogurt, and unflavored oatmeal. Then add your own sweetener. No matter how much sweetener you add, you probably won't put in as much as the manufacturer would have, according to Dr. Watch for hidden sugars in foods. Be wary of foods where sugar tends to hide, including reduced-fat products.
Read labels. Avoid products that list sugar as the first ingredient or that contain several different types of sugar brown sugar, cane nectar, etc. Eat breakfast. Start out your day with a filling, nutritious meal, so you'll be less likely to give in to cravings. Steel-cut oatmeal, eggs, and fruit are all good breakfast choices. Disclaimer: As a service to our readers, Harvard Health Publishing provides access to our library of archived content.
Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician. Harvard Women's Health Watch. Published: July, Low-carb and high-fat diet helps obese older adults How can I cut down on sugar in my diet? Can you supercharge the Mediterranean diet?
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