Sugar is bad news for dieters — it├óΓé¼Γäós delicious and it’s empty calories. That├óΓé¼Γäós pretty much the worst combination ever!
Fortunately, there are ways to help kick the sugar habit. Check ‘em out:
1. Eat Regularly — ├óΓé¼┼ôEat 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.├óΓé¼┬¥
2. Choose Whole Foods — ├óΓé¼┼ôThe closer a food is to its original form, the less processed sugar it will contain. Food in its natural form, including fruits and vegetables, usually presents no metabolic problems for a normal body, especially when consumed in variety.├óΓé¼┬¥
3. Have a Breakfast of Protein, Fat, and Phytonutrients — ├óΓé¼┼ôBreakfast smoothies are ideal for this. The typical breakfast full of carbs and sugary or starchy foods is the worst option since you’ll have cravings all day. Eating a good breakfast is essential to prevent sugar cravings.├óΓé¼┬¥
4. Try to Incorporate Protein/Fat Into Each Meal — ├óΓé¼┼ôThis helps control blood sugar levels. Make sure they are healthy sources of each.├óΓé¼┬¥
5. Add Spices — ├óΓé¼┼ôCoriander, cinnamon, nutmeg, cloves and cardamom will naturally sweeten your foods and reduce cravings.├óΓé¼┬¥
6. Take A Good Quality Multivitamin And Mineral Supplement, Omega 3 Fatty Acids And Vitamin D3 — ├óΓé¼┼ôNutrient 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.├óΓé¼┬¥
7. Move Your Body — ├óΓé¼┼ôExercise, dance or do some yoga. Whatever movement you enjoy will help reduce tension, boost your energy and decrease your need for a sugar lift.├óΓé¼┬¥
8. Get Enough Sleep — ├óΓé¼┼ôWhen we are tired we often use sugar for energy to counteract the exhaustion.├óΓé¼┬¥
9. Do a Detox — ├óΓé¼┼ôMy 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.├óΓé¼┬¥
10. Be Mindful of Emotions — ├óΓé¼┼ôBe 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.├óΓé¼┬¥
11. Keep it out of Reach — ├óΓé¼╦£Keep sugary snacks out of your house and office. It’s difficult to snack on things that aren’t there!├óΓé¼┬¥
12. Don├óΓé¼Γäót Substitute Artificial Sweeteners for Sugar — ├óΓé¼┼ôThis will do little to alter your desire for sweets. If you do need a sweetener, try Stevia, it’s the healthiest.├óΓé¼┬¥
13. Learn to Read Labels — ├óΓé¼┼ôAlthough I would encourage you to eat as few foods as possible that have labels, educate yourself about what you’re putting into your body. The longer the list of ingredients, the more likely sugar is going to be included on that list. So check the grams of sugar, and choose products with the least sugar per serving.├óΓé¼┬¥
14. Become Familiar With Sugar Terminology — ├óΓé¼┼ôRecognize that all of these are sweeteners: corn syrup, corn sugar, high fructose corn syrup, sucrose, dextrose, honey, molasses, turbinado sugar and brown sugar.├óΓé¼┬¥
15. Look out for Sugar in Disguise — ├óΓé¼┼ôRemember 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.├óΓé¼┬¥
16. Take L-Glutamine — ├óΓé¼┼ôTake 1000-2000mg every couple of hours as necessary. It often relieves sugar cravings as the brain uses it for fuel.├óΓé¼┬¥
17. Take A ‘Breathing Break’ — ├óΓé¼┼ôFind a quiet spot, get comfortable and sit for a few minutes and focus on your breath. After a few minutes of this, the craving will pass.├óΓé¼┬¥
18. Distract Yourself — ├óΓé¼┼ôGo for a walk, if possible, in nature. Cravings usually last for 10-20 minutes maximum. If you can distract yourself with something else, it often passes. The more you do this, the easier it gets and the cravings get easier to deal with.├óΓé¼┬¥
19. Drink Lots of Water — ├óΓé¼┼ôSometimes drinking water or seltzer water can help with the sugar cravings. Also sometimes what we perceive as a food craving is really thirst.├óΓé¼┬¥
20. Have a Piece of Fruit — ├óΓé¼┼ôIf you give in to your cravings, have a piece of fruit, it should satisfy a sweet craving and is much healthier.├óΓé¼┬¥
[Image via AP Images.]
