Sugar: The new Crack
Ever notice how once you start on a bag of cookies it’s super hard to stop? Or the more sugar you eat – the more you crave? It’s not you or your willpower. It’s the sugar, sugar. I mean, I’m a fan of personal responsibility – but let’s be fair to ourselves….
Sugar is addicting – and that’s not hyperbole. The research actually says that our brains can not tell the difference between sugar and cocaine. That’s why you may get that panicky feeling that you just NEED something sweet and the feeling isn’t going away until you feed it. Been there. Many times. ;-/
25-grams Per Day, MAX!
I like specifics and guidelines, and I’ll bet you do too!
“According to the American Heart Association,
women should not have more than 25 grams of
sugar per day. Men, not more than 37 grams.”
Now start reading the nutrition labels on everything you would generally eat in a day, to get a gauge of where you generally fall. You’ll be shocked at how much sugar is in our everyday foods.
My poor dad, who loves his Coke and orange marmalade (he’s a southern boy), practically fell off his chair when learning that one can of his beloved Coke has 39 grams of sugar. 2 grams over his daily max. His orange marmalade? 12 grams in one tablespoon.
Read your nutrition labels, know what you’re eating. It’ll give you clarity on how much daily sugar you’re ingesting, as well as a clear goal to work towards.
It’s addicting and no one is immune to its powers. ;-/
5 Ways to Cut the Sugar Habit
Here are 5 of the easiest ways to kick
the sugar habit, paving the way to more energy,
better moods and a healthier body!
1. Get 7-8 hours of Sleep
This is an easy one, right! Getting 7-8 hours of good quality sleep each night is not only incredibly important to our health it also helps to curb sugar cravings, and cravings for unhealthy foods which contribute to weight gain and obesity.
I don’t know about you, but if I miss a good night’s sleep I find myself gravitating towards super sweet desserts. When you’re low on energy and dragging yourself through the day, it is so much more difficult to resist grabbing a Snickers……
What works for me? Setting up a regular bedtime routine and sticking to it. Make your bedroom a sanctuary and start winding down two hours before you want to be asleep. You’ll be amazed by how big a difference good sleep makes in your sugar cravings.
Good quality sleep helps curb cravings for sugar & unhealthy foods
2. Stay Hydrated – drink water
I know – this sounds stupid. Why would I want water over a cookie?? Well, here’s the thing: A lot of times when you crave something sweet – your body is actually thirsty! Drinking a big glass of water can take away that craving. More importantly – proactively staying hydrated goes a long way in stopping sugar cravings from starting in the first place.
Thirst can also make you reach for the Oreos just like a lack of sleep can, and if you’re serious about breaking a sugar addiction or greatly cutting down on it, you want to stay hydrated. If you currently drink sodas, sports drinks or more than a morning cup of coffee – replace those liquids with water. It’ll help with sugar cravings, is way healthier for your insides than sugary drinks, and will also greatly help with weight management.
Sugar cravings can be a sign your body is thirsty
3. Add (More) Protein to Your Diet
Add more high-protein foods like chicken or other lean meats, fish, eggs, nuts, and beans into your diet. These types of proteins are a healthy way to feel fuller, longer and they work to stabilize your blood sugar, as opposed to spiking it – which is carbs and sweets do.
Start adding those into your diet as soon as you decide to do a sugar detox. Trust me, it will make the switch from loads of sugars to none a much easier transition. Bonus – a high-protein diet is also important to building and defining muscles, so you’ll see a much bigger benefit from your workouts!
Adding high-protein foods like chicken and beans is a healthy way to feel fuller, longer which works to stabilize blood sugar.
4. Eat Good Fats
Fat does not make us fat. Too much refined sugar, carbs and processed foods make us fat. Our bodies need a certain amount of healthy fats in order to function properly. This is especially true when detoxing from too much sugar, and transitioning into a low-sugar diet. Here’s why….
When burning energy, our body turns first to sugar. When we eliminate sugar, the body starts burning fat its reserves. That’s (partially) why you see all of those “Before and After Sugar” images of people looking chunky before kicking sugar – then super lean weeks or months later. Kicking sugar turns the body into a fat-burning machine.
Even better – once the body has gotten used to burning fat for fuel, you’ll start to crave healthy fats instead of sugar.
Eliminating sugar & adding good fats like avocado, nuts, and olive oil turns the body into a fat-burning machine!
5. Eat More Fiber
We’re talking natural fiber here – not processed foods labeled as “fiber enriched.” Whole foods like carrots, beets, kale, sweet potatoes, chia seeds, almonds, beans, avocado, apples, pears, strawberries and whole grains like farro or quinoa are high in fiber and work to slow down the speed of digestion and stabilize blood sugar.
Fiber also keeps you fuller, longer (just like good fats) which is super helpful in curbing hunger and reaching for something sweet and sugary. Instead – reach for an apple, pear or your favorite piece of fruit to satisfy the sweet tooth and help squelch hunger.
Whole, fiber-rich foods like Kale, beets and avocado slow down digestion & stabilize blood sugar
Take “The 28-Day Sugar Challenge!”
25-grams for 28-Days!
Here’s What You’ll Do:
+ For the next 28-days, consume no more than 25-grams of sugar each day.
+ Circle the 28-day mark on a calendar.
+ At the end of each day, write how many grams you consumed, on the Calendar.
+ Note and journal how you feel each day.
+ Just for yourself (optional, obvi), take a BEFORE picture of yourself in workout tights or a swimsuit, so you can visibly see the results at Day 28.
What to Expect:
Weeks 1 and 2 are the most challenging because the body will (essentially) throw a temper tantrum. Know that this is normal, and a part of the detoxing process. It wants its “fix.” Sugar. Stay tough – It will get easier.
Around Week 3, you will notice:
+ Greater mental clarity
+ Happier, more stable moods
+ Some Weight-Loss
+ Foods may start tasting different, as taste buds will begin to acclimate to cleaner foods. Sweet foods will seem “overly sweet.”
Overall, you should feel lighter, leaner, brighter and happier.
Sugar-Free and it is a Lifesaver!!!
Feeling totally H-ANGRY and sugar deprived during the Detox! Me too!!!! THIS little gem my friends….. will be your savior. KETO BARK, by ChocZero. My friend Sandy, in Seattle introduced me to this brand and IT…..IS….OFF-the-Charts delicious!
Why You’ll Love it:
+ Zero-grams of Sugar
+ Sweetened with natural monk fruit
+ No artificial sweeteners & zero sugar alcohols
It tastes just like regular chocolate (I got the Almond with Sea Salt – so damn good), BUT it will not cause your blood sugar to spike, and has 0-grams of sugar. Trust me – you will want this! Especially when you are PMS-ing and just want some freaking chocolate dammit! Reach for this instead ;-). Thank you, Sandy!!!
+++ As with any new diet or exercise program, please be sure to consult with your physician first before starting. Safety first! +++
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