How to Break Your Sugar Addiction.Many people have a hard time staying away from sugar. It’s a habit that can lead to weight gain, diabetes and other health problems.
The good news is there are ways to break your sugar addiction for good. But, like any other addiction, it will take time and commitment.
- Cut It Out
Cutting out sugar can help to improve digestion, lower blood pressure and cholesterol levels, ease stress and anxiety, and reduce fatigue. But it can be hard for some people to break the cycle of sugar cravings and addiction.
The first step is to recognize your cravings for sugar. Then, you can take preventive measures to avoid it altogether.
Try to eat whole foods instead of highly processed ones. They are much easier on your body and help to control blood sugar levels, suggests Dr. Hauser.
Another way to stop cravings is to eat plenty of protein and fat at every meal. This will keep you full longer and give your body the energy it needs to fight off those pesky sugar cravings.
- Take a Break
Taking a break from sugar can help you avoid cravings. According to a study, people who cut all added sugars and artificial sweeteners from their diets for two weeks found that they were no longer experiencing intense cravings.
A craving for something sweet is a brain response to dopamine release, which can weaken over time. Eating a lot of sugar distorts our perception of sweetness, making it hard to resist the urge to eat more and more sweet foods.
To avoid these cravings, try to distract yourself with something else for a few minutes. For example, exercise can help you release endorphins and largely counteract sugar cravings.
- Eat More Veggies
Rather than relying on high-sugar snacks like cookies, cakes, ice cream or soda, go for whole foods that are full of fiber. They also help keep your blood sugar stable and curb cravings for sweets.
Eating vegetables like broccoli, cauliflower, Brussels sprouts and cabbage will give you plenty of filling fiber to ward off hunger and keep your blood sugar stable throughout the day. They are also digested more slowly than simple carbs, which will prevent blood sugar spikes and crashes.
Berries are another great choice because they taste sweet, but are actually low in sugar. They are also rich in antioxidants and anti-inflammatory compounds that can help reduce sugar cravings.
- Exercise
Exercise is an important part of any healthy lifestyle, and it can help you avoid sugar addiction. It has many benefits, such as reducing stress hormones and improving your mental health.
Getting enough exercise is also critical for avoiding weight gain. Those who exercise regularly tend to have lower rates of obesity and heart disease than those who do not.
In addition, it has been proven that exercising reduces ghrelin levels, which are known to be a main trigger of sweet cravings.
The best exercise is one that you enjoy and can sustain over time. Regardless of your fitness level, it is important to do at least 30 minutes of physical activity every day.
- Drink Water
One of the most effective ways to tame sugar cravings is to drink water. When you have a sugar craving, try drinking a glass of water instead, as this can help alleviate the desire to consume other unhealthy beverages like coffee, tea, soda, and aerated drinks.
Eating more fruit can also curb sugar cravings. Since fruit is high in natural sugar, eating a small piece of fruit might be able to satisfy a sugar craving without the added calories or unhealthy fats found in processed sweets.
Cutting out sugar isn’t always easy, but it can be done. Generally, it’s best to gradually ease yourself into sugar detox by taking a few steps at a time.