How To End Sugar Cravings
January 14, 2022
It’s important to limit sugar intake & here are 5 simple steps to kick those cravings!
In our society, it's no wonder that we crave sugar: Nearly everything we buy at the supermarket has sugar in it. You'll find it in cookies, crackers, fruit, and even some table salts! You might be surprised to learn that sugar has even made its way into things like canned soups, salad dressing, and even pasta sauce.
As we learn more about the dangers sugars at excess levels can have on the human body, we must understand what we eat and what sugar levels are sustainable to maintain a healthy lifestyle. A failure to maintain this balance can lead to a dependence on sugar due to stimulating the body's reward pathways. This imbalance ultimately leads to a withdrawal effect, causing the body to crave more sugar.
To break this cycle, you must ditch sugar as much as possible. Studies have shown the omission of sugar in one's diet can offer the following benefits:
- Fat loss
- Mental focus
- Better mood (Decreased brain inflammation)
- Decreased hunger and food craving
- All-day energy with no crash
(Dr. Mercola https://www.mercola.com/article/insulin.aspx)
How do I do it?
It can take two weeks for your body to get over sugar cravings and potential withdrawal effects. After a couple of days, the sugar cravings may kick in. You must be strong and resist the urge to reintroduce sugar into your system during this time.As you go through this sugar purging process, you might experience the following effects:
- Low energy
- Mood swings
- Strong desire for carbs/sweets
- Headaches
- Trouble sleeping
- Brain Fog
Simple steps that have worked for Robin Bahl:
Step 1 - Home Food Renovation
One of the biggest challenges you face while weaning from sugar is access to items with it. You do not want the temptation for sweets and carbs. It is essential to go through your nutrition labels on everything in your home before your cravings set in. If the food has more than a couple of carbs, throw it out. You want to stay under 20 grams of sugar for the first month.
In time you'll want to keep your overall carbs to around 50-150 grams per day. The goal is not to eliminate sugar but limit your intake so they do not alter your blood sugar and lead to energy crashes.
Step 2 - The Importance of Shopping
Go to the supermarket and check labels once you've gotten rid of the sugar and carbs in your kitchen. There are plenty of low and zero-carb alternatives. Fill your home with healthy options for every meal. It is much easier to stay the course if you have easy access to these healthy alternatives.
You can stock up on lots of quality fats, protein, and veggies. Choose things like:
- Grass-fed beef and lamb
- Wild salmon
- Pasture-raised bacon
- Pasture-raised eggs
- Raw nuts
- Grass-fed butter
- Olive oil
- Coconut oil
- Avocados
- Broccoli, cauliflower, spinach, fennel, cabbage, and other nutrient-dense, low-carb veggies
Step 3 - Keep it Real and Sustainable
Do not count calories and eat lots of good fat until you are full. Eat fatty meat, use grass-fed butter on vegetables. The combination of fat, protein, and fiber will curb your appetite and ease the cravings.
Step 4 - Lubricate Your Soul
Use MCT oil on everything. This organic oil super fuel provides healthy fats that rapidly and efficiently convert to energy for the body and brain. It also suppresses hunger. Add to your morning coffee and drizzle it on your meals to get through the sugar withdrawal.
Step 5 - Idle Hands
Keep good snacks handy. When going through sugar cravings and withdrawal, make sure you have lots of high-fat, low-carb snacks that you can eat without prep. Choose things like clean meat sticks/bars, grass-fed hot dogs and sausages, grass-fed cheese (if you tolerate it), raw nuts, nut butter, and dark chocolate (78% or darker). The moment a carb craving hits, grab a high-fat snack. This strategy makes a more significant difference than you might think.
It is always good to stay hydrated during the sugar weaning process. We recommend a minimum of 64 oz of water a day. (Dr. Gundry https://drgundry.com/sugar-lecture-outline/ Ideally, you set a good meal plan for eight hours to ensure you stay the course.
Enjoy your new body and brain!
Blog Tags:
sugar, sugar addiction, sugar craving, sweet cravings, carb craving, how to curb sugar cravings
