Each of us has at least once sinned with an extra cookie from the box or an extra scoop of ice cream from the bucket, even after we knew we had had enough. And although sugar plays an important role in providing the body with energy necessary for life, its excessive amount can lead to some serious side effects, and as a result - an irresistible craving for sweets.
Each of us has at least once sinned with an extra cookie from the box or an extra scoop of ice cream from the bucket, even after we knew we had had enough. And although sugar plays an important role in providing the body with energy necessary for life, its excessive amount can lead to some serious side effects, and as a result - an irresistible craving for sweets .
"Excess sugar is linked to chronic fatigue, excess weight, cardiovascular disease, type 2 diabetes, Alzheimer's and other dementias, inflammation and general malaise," explains Susan Pierce Thompson, Ph.D., a scientist who specializes in in nutrition psychology, founder of Bright Line Eating and author of Rezoom: The Powerful Reframe to End the Crash-and-Burn Cycle of Food Addiction. "The biggest problem with sugar is that it's just as addictive as cocaine, because scratching only makes the itch worse," says Thompson.
If your goal is freedom and maximum benefit from food, it's time to think about getting rid of excess sugar and sweet cravings to live longer and healthier.
To do this, you can permanently abandon added sugar in the diet , or at least ensure a period of detoxification.
Let's learn Dr. Thompson's science-backed and results-oriented tips to help you deal with sugar cravings .
If you want to curb your sugar cravings for good , you'll have to resort to harsh methods. A person who wants to get rid of tobacco addiction is unlikely to stop after the first puff and not smoke the entire cigarette. It's the same with sugar - sometimes it's not easier to eat one spoonful and stop.
Create a clear boundary that cannot be crossed. And if you are serious about your decision, it will not take so much time and effort to get rid of sugar addiction .
Don't worry, you don't have to give up any sugary foods. Dr. Thompson is talking about added sugar , not natural sugar. "Natural sugar , for example, whole fresh fruit, is good. Fiber slows down digestion and protects the system from the blood glucose spikes and crashes we get when we consume fruit juice, smoothies or dried fruit."
Getting rid of sugar cravings isn't just about added sugar . Dr. Thompson says you should also avoid artificial sweeteners.
“Our taste buds have a direct connection to the addiction centers in the brain, because their activation by artificial sweeteners (some of them 600 times sweeter than sugar ) only increases the addiction. In addition, artificial sweeteners have a negative effect on the regulation of the intestinal microbiome, which can cause many health problems, impaired glucose levels and insulin reactions," says the specialist.
Yes, you can reach your goal in just 14 days. The good news is that every single taste bud cell will be replaced with a new one within 2 weeks. So, after you give up sugar and stop attacking your receptors with false sweetness, after just 2 weeks, the usual food will seem sweeter and brighter to you.
In particular, take care of a sufficient amount of protein and vegetables in the diet . “The need for nutrients can turn into a craving for sweets . And when there is enough fuel for the body, you are more protected from becoming a victim of overwhelming hunger, stress and the temptation to eat dessert. says Dr. Thompson.
Most people don't eat enough vegetables, so add them to every meal at the first opportunity.