Do you find yourself wanting to snack on sugar foods at night after dinner or watching a movie? I find that snacking on sugary snacks only make me want more sugar in a couple of hours. 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. So the million dollar question is how do you stop sugar cravings for good?
First lets learn why we have sugar cravings.
That appetite may be hardwired. Sweet is the first taste humans prefer from birth. Carbohydrates stimulate the release of the feel-good
brain chemical serotonin. Sugar is a carbohydrate, but carbohydrates come in other forms, too, such as whole grains, fruits, and vegetables.
Sweets just taste good, too. And that preference gets reinforced by rewarding ourselves with sweet treats, which can make you crave it even more. With all that going for it, why wouldn’t we crave sugar?
The problem comes not when we indulge in a sweet treat now and then, but when we over-consume, something that’s easy to do when sugar is added to many processed foods, including breads, yogurt, juices, and sauces. And Americans do overconsume, 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. This is your body and you can be in control of your cravings.
NOW TO ANSWER THE MILLION DOLLAR QUESTIONS
How do you stop sugar cravings????
Go cold turkey. Cutting out all simple sugars works for some people, although the initial 48 to 72 hours are tough. Some people find that going cold turkey helps their cravings diminish after a few days; others find they may still crave sugar but over time are able to train their taste buds to be satisfied with less.
Grab some gum. If you want to avoid giving in to a sugar craving completely, try chewing a stick of sugar free gum. Research has shown that chewing gum can reduce food cravings
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, says certified additions. Have them handy so you reach for them instead of reaching for the old [sugary] something.
Get up and go. I love this one! When a sugar craving hits, walk away. Take a walk around the block or [do] something to change the scenery, to take your mind off the food you’re craving.
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,. Your best bets? Choose protein, fiber-rich foods like whole grains and produce.
I do a 3 day cleanse that helps me keep my cravings down for 5 weeks. In my 3 days I lose 4.5-5 pounds. It depends on your activies and workouts during the 3 days to determin how much you may lose. I do my 3 day cleanse every 60-90 days. When I finish my 3 day cleanse all I want to do it stay healthy and eat right. I do not crave or even want anything sweet. It is a wonderful feeling to be in control of what you are eating.
Contact me to find out more about the 3 day cleanse and healthy clean eating.
