Sinful Sugar - a socially acceptable drug with deadly consequences :(
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Sugar works the addiction and reward pathway in the brain, the same way like many illegal drugs. And, like other drugs, it can destroy your health and lead to all sorts of ailments including heart disease, diabetes, high blood pressure, high cholesterol, weight gain, and premature aging.
So to get rid of the sugar cravings, like with any drug addiction, you have to have a flexible but structured plan to beat it.
Adequate Sleep
When we are tired we often use sugar for energy to counteract the exhaustion
Check on your Emotions
Be open to explore the emotional issues around your sugar addiction. Many times our craving for sugar is more for an emotional need that isn't being met.
Follow a Detox diet
My experience has been that when people do a detox, not only does it reset their appetites but it often decreases their sugar cravings. After the initial sugar cravings, which can be overwhelming, our bodies adjust and we won't even want the sugar anymore and the desire will disappear.
Eat every 3 -4 hourly to prevent roaring hunger pangs and headaches.
Eat three meals and two snacks or five small meals a day. For many people, if they don't eat regularly, their blood sugar levels drop, they feel hungry and are more likely to crave sweet sugary snacks. When extremely hungry, the brain calls in for sugar laiden items like cakes, pastries, chocolates, colas, drinks. So plan your next meal in advance, to prevent unnecessary give - ins.
Drink water frequently
Choose whole foods
Prefer whole grains, fruits, vegetables, pulses, legumes, beans as they are rich in fibre.
Consume proteins in each of the 3 major meal
Add Spice
Use cardamom, cinnamon, mint leaves, pandan leaves, will naturally sweeten your food
Enrich your diet with essential nutrients
Nutrient deficiencies can make cravings worse and the fewer nutrient deficiencies, the fewer cravings. Certain nutrients seem to improve blood sugar control including chromium, vitamin B3 and magnesium. Add flaxseeds, chia seeds for omega 3 fatty acids in the diet and fibre.
Perform enjoyable physical activity
Exercise, dance or do some yoga. Whatever movement you enjoy will help reduce tension, boost your energy and decrease your need for a sugar lift.
Keep them out of your reach
Place sugary stuff away and out of your sight when trying to curb the sugary stuff. The more you see them, the more the cravings
Say no to Artificial Sweetners
Learn to read Labels
Educate yourself and know what you are putting in your body
Know other Sugar terminologies
Recognize that all of these are sweeteners: corn syrup, corn sugar, high fructose corn syrup, sucrose, dextrose, honey, molasses, turbinado sugar and brown sugar
Look for sugar in disguise
Remember that most of the "complex" carbohydrates we consume like bread, bagels and pasta aren't really complex at all. They are usually highly refined and act just like sugars in the body and are to be avoided
Use fruits as desserts
Sugar works the addiction and reward pathway in the brain, the same way like many illegal drugs. And, like other drugs, it can destroy your health and lead to all sorts of ailments including heart disease, diabetes, high blood pressure, high cholesterol, weight gain, and premature aging.
So to get rid of the sugar cravings, like with any drug addiction, you have to have a flexible but structured plan to beat it.
Adequate Sleep
When we are tired we often use sugar for energy to counteract the exhaustion
Check on your Emotions
Be open to explore the emotional issues around your sugar addiction. Many times our craving for sugar is more for an emotional need that isn't being met.
Follow a Detox diet
My experience has been that when people do a detox, not only does it reset their appetites but it often decreases their sugar cravings. After the initial sugar cravings, which can be overwhelming, our bodies adjust and we won't even want the sugar anymore and the desire will disappear.
Eat every 3 -4 hourly to prevent roaring hunger pangs and headaches.
Eat three meals and two snacks or five small meals a day. For many people, if they don't eat regularly, their blood sugar levels drop, they feel hungry and are more likely to crave sweet sugary snacks. When extremely hungry, the brain calls in for sugar laiden items like cakes, pastries, chocolates, colas, drinks. So plan your next meal in advance, to prevent unnecessary give - ins.
Drink water frequently
Choose whole foods
Prefer whole grains, fruits, vegetables, pulses, legumes, beans as they are rich in fibre.
Consume proteins in each of the 3 major meal
Add Spice
Use cardamom, cinnamon, mint leaves, pandan leaves, will naturally sweeten your food
Enrich your diet with essential nutrients
Nutrient deficiencies can make cravings worse and the fewer nutrient deficiencies, the fewer cravings. Certain nutrients seem to improve blood sugar control including chromium, vitamin B3 and magnesium. Add flaxseeds, chia seeds for omega 3 fatty acids in the diet and fibre.
Perform enjoyable physical activity
Exercise, dance or do some yoga. Whatever movement you enjoy will help reduce tension, boost your energy and decrease your need for a sugar lift.
Keep them out of your reach
Place sugary stuff away and out of your sight when trying to curb the sugary stuff. The more you see them, the more the cravings
Say no to Artificial Sweetners
Learn to read Labels
Educate yourself and know what you are putting in your body
Know other Sugar terminologies
Recognize that all of these are sweeteners: corn syrup, corn sugar, high fructose corn syrup, sucrose, dextrose, honey, molasses, turbinado sugar and brown sugar
Look for sugar in disguise
Remember that most of the "complex" carbohydrates we consume like bread, bagels and pasta aren't really complex at all. They are usually highly refined and act just like sugars in the body and are to be avoided
Use fruits as desserts
