I'm going to be up front with you here and admit right off that I struggle from time to time with this very issue. Mostly around that time of the month. Although I must be approaching menopause, nothing seems ready to pause quite yet. And in the meantime, I still get those sugar cravings at least once a month. What's a girl to do?
First, you should know that beating those sugar cravings is no small feat. It is not exaggerating one bit to say that refined carbohydrates are addictive. Studies show that simple sugars and refined carbs stimulate the same receptors in the brain as heroine and cocaine. We are definitely geared toward not just preferring sweet stuff, but craving it. Once upon a time, this served us well. Back in the days when there were no refined, sugary treats and we needed to distinguish between something safe and something poisonous, a sweet tooth probably kept us alive. Today, this same mechanism keeps us fat.
If only we could just give in to this sweet tooth and revel in the delicious treats! Unfortunately, those yummy cakes, cookies, brownies, doughnuts, pies, and gummy worms are leading us down a slippery slope. The more refined carbs you consume, the more you are going to WANT to consume. Each mouthful of sugary goodness causes an immediate spike in blood sugar levels. Because high blood sugar can actually kill you, the body responds by pumping insulin into your bloodstream, driving those carbolicious calories straight into your fat cells. As your blood sugar then plummets, your brain receives desperate signals suggesting that you must consume MORE sweet calories PRONTO! The more frequently this pattern is repeated, the more likely it is that you will develop other significant problems, beyond just obesity. The insulin response eventually becomes dulled, metabolic syndrome ensues, and this leads to diabetes. Not to mention that a diet leaning heavily toward refined carbohydrates can cause the kind of cellular inflammation that is a precursor to almost every single modern-day disease, including heart disease, stroke, Alzheimer's, and many forms of cancer. (Cue the scary music...)
Many experts suggest the cold turkey method of dealing with a sugar addiction. That is, remove every sweet treat from your pantry, your fridge, your entire home, and your life. It will take a few days to get past the cravings, but once you do, things will become much easier. Stay away from the activities and situations that will cause your addiction to flare up again. For example, avoid visiting bakeries, ice cream parlors, Starbucks, or whichever places trigger your sweet tooth. If you plan to meet a friend, suggest a walk in the park instead of coffee and doughnuts. If you have to eat out, choose a place where the desserts will not tempt you.
Protein is another key component in combating sugar cravings. Make sure you eat some lean protein with every single meal and snack. Protein helps stabilize your blood sugar and keeps you feeling satiated. Also do not skip the fat. Healthy fats, like omega-3 oils found in fish, will help to turn off hunger signals in your brain, allowing you to feel satisfied longer.
At the same time, do not substitute artificial sweeteners for the sugar you have omitted from your diet. These fake sweeteners only keep you craving more sweetness instead of allowing you to move forward, away from your addiction. Even calorie-free sweeteners can cause the same insulin response as real sugar, driving the same cycle of blood sugar swings.
Try instead to enjoy the subtle sweetness of real, whole foods such as peaches, berries, apples, sweet potatoes, beets, carrots, Vidalia onions, and red, ripe tomatoes. Normally I choose to have fresh fruit for my breakfast, with either cottage cheese or Greek yogurt for my protein. Today I had chopped fresh tomatoes from my garden on my cottage cheese. I sprinkled a little freshly ground black pepper over the top. It was delicious!
Another helpful tip is to use spices instead of sweeteners. Cinnamon on your oatmeal or sprinkled on your latte, for example. Ginger is another favorite of mine. Lemon juice and lemon rind lend tons of flavor and zip to all kinds of dishes and drinks. A dash of vanilla extract in your coffee or chai gives a depth of flavor without adding calories. Play around with your own ideas and I'm sure you'll discover new combinations.
And remember that each day you spend without sugar is a huge step in the right direction. Celebrate your success with a different kind of treat. Give yourself a manicure after you've gone a month without sugar. Or treat yourself to a hot stone massage. Buy yourself that new pair of jeans that you've had your eye on. You might even need a smaller size now that you've dropped the sugar from your diet. Chances are you will be slimmer, happier, and definitely healthier!
First, you should know that beating those sugar cravings is no small feat. It is not exaggerating one bit to say that refined carbohydrates are addictive. Studies show that simple sugars and refined carbs stimulate the same receptors in the brain as heroine and cocaine. We are definitely geared toward not just preferring sweet stuff, but craving it. Once upon a time, this served us well. Back in the days when there were no refined, sugary treats and we needed to distinguish between something safe and something poisonous, a sweet tooth probably kept us alive. Today, this same mechanism keeps us fat.
If only we could just give in to this sweet tooth and revel in the delicious treats! Unfortunately, those yummy cakes, cookies, brownies, doughnuts, pies, and gummy worms are leading us down a slippery slope. The more refined carbs you consume, the more you are going to WANT to consume. Each mouthful of sugary goodness causes an immediate spike in blood sugar levels. Because high blood sugar can actually kill you, the body responds by pumping insulin into your bloodstream, driving those carbolicious calories straight into your fat cells. As your blood sugar then plummets, your brain receives desperate signals suggesting that you must consume MORE sweet calories PRONTO! The more frequently this pattern is repeated, the more likely it is that you will develop other significant problems, beyond just obesity. The insulin response eventually becomes dulled, metabolic syndrome ensues, and this leads to diabetes. Not to mention that a diet leaning heavily toward refined carbohydrates can cause the kind of cellular inflammation that is a precursor to almost every single modern-day disease, including heart disease, stroke, Alzheimer's, and many forms of cancer. (Cue the scary music...)
Many experts suggest the cold turkey method of dealing with a sugar addiction. That is, remove every sweet treat from your pantry, your fridge, your entire home, and your life. It will take a few days to get past the cravings, but once you do, things will become much easier. Stay away from the activities and situations that will cause your addiction to flare up again. For example, avoid visiting bakeries, ice cream parlors, Starbucks, or whichever places trigger your sweet tooth. If you plan to meet a friend, suggest a walk in the park instead of coffee and doughnuts. If you have to eat out, choose a place where the desserts will not tempt you.
Protein is another key component in combating sugar cravings. Make sure you eat some lean protein with every single meal and snack. Protein helps stabilize your blood sugar and keeps you feeling satiated. Also do not skip the fat. Healthy fats, like omega-3 oils found in fish, will help to turn off hunger signals in your brain, allowing you to feel satisfied longer.
At the same time, do not substitute artificial sweeteners for the sugar you have omitted from your diet. These fake sweeteners only keep you craving more sweetness instead of allowing you to move forward, away from your addiction. Even calorie-free sweeteners can cause the same insulin response as real sugar, driving the same cycle of blood sugar swings.
Try instead to enjoy the subtle sweetness of real, whole foods such as peaches, berries, apples, sweet potatoes, beets, carrots, Vidalia onions, and red, ripe tomatoes. Normally I choose to have fresh fruit for my breakfast, with either cottage cheese or Greek yogurt for my protein. Today I had chopped fresh tomatoes from my garden on my cottage cheese. I sprinkled a little freshly ground black pepper over the top. It was delicious!
Another helpful tip is to use spices instead of sweeteners. Cinnamon on your oatmeal or sprinkled on your latte, for example. Ginger is another favorite of mine. Lemon juice and lemon rind lend tons of flavor and zip to all kinds of dishes and drinks. A dash of vanilla extract in your coffee or chai gives a depth of flavor without adding calories. Play around with your own ideas and I'm sure you'll discover new combinations.
And remember that each day you spend without sugar is a huge step in the right direction. Celebrate your success with a different kind of treat. Give yourself a manicure after you've gone a month without sugar. Or treat yourself to a hot stone massage. Buy yourself that new pair of jeans that you've had your eye on. You might even need a smaller size now that you've dropped the sugar from your diet. Chances are you will be slimmer, happier, and definitely healthier!
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