How to Break Sugar Addiction: 7 Steps to Help You Stop Eating Sugar
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- čas přidán 12. 11. 2016
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Hey, nerd family! In this video, we’re going to be talking about how to break sugar addiction and the 7 steps to help you stop eating sugar!
At the end, we will also discuss honey, agave, and artificial sweeteners.
Sugar is a substance extracted from plants like cane and sugar beet which is refined into a white crystalline substance.
Since their effect on the blood stream, insulin, and brain are virtually the same, they are both considered sugar in the context of this video.
www.health.harvard.edu/disease...
Sugars are addictive because they cause a supernatural release of dopamine in the brain.
www.sciencedirect.com/science/...
Dopamine is the primary neurotransmitter involved in addiction.
In fact, multiple studies have now revealed that sugar and sweet rewards can not only substitute to addictive drugs, like cocaine but can even be more rewarding and attractive
www.ncbi.nlm.nih.gov/pubmed/2...
www.ncbi.nlm.nih.gov/pmc/arti...
The brain chemistry of those addicted to drugs and those addicted to sugar are virtually identical.
7-Step Process to Breaking Sugar Addiction:
#1. Realize what’s going on with your brain your body, sugar, and flour.
People often stop consuming obvious sugar culprits like sodas and candy bars and trade them for bread and pasta.
As previously discussed, those breads and pastas cause the same problems as sugar.
#2. Understand levels of addiction
Not everyone who drinks becomes an alcoholic.
The same way not everyone who eats dessert becomes a sugar addict.
We are individuals with different brain chemistry and the important thing is recognizing your own personal level of addiction.
If just thinking about giving up sugar seems like a bleak, dark, and unhappy world, understand this is uniquely similar to how addicts feel about substances they abuse. You may be VERY addicted to sugar.
#3. Detox
You need to spend a period of time completely away from sugar and those dopamine spikes to break the addiction.
This will often lead to an initial period of headaches, hormonal fluctuations, and just feeling like poop for a little while.
The detox process can last from anywhere from 3 to 21 days.
However, on the other side of breaking any addiction is a much healthier place.
#4. Become a nutrition label ninja.
Sugar is often hiding in places you don’t expect. Yogurt, pasta sauce, are protein bars often have TONS of added sugar
You need to become a PRO a reading nutrition labels and feel free to check out my older video on the topic.
#5. Balance blood sugar levels by eating balanced meals
During the detox process, you need to focus on having balanced meals to keep your blood sugar levels steady to prevent crashes.
You do this by eating meals that combine protein, fiber, and healthy fats.
Whole egg omelets with lots of veggies, Chicken salads with olive oil dressing, and a grass fed beef stew are great examples of this.
Protein, fiber, and healthy fat at every meal.
#6. Heal you gut
In an interesting study in Switzerland, men who were separated into two group based on chocolate cravings.
www.washingtonpost.com/wp-dyn/...
You do this by eating balanced meals as listed above, avoiding sugar and processed foods, and getting healthy probiotics into your diet.
What about honey and agave nectar?
Because of how the brain works the more you eat sugar, the more you crave.
The more you stimulate supernatural sensations in the brain and taste buds, the more it’s going to want and need.
While these sugars do have mild health benefits, if you are struggling with even a mild sugar addiction, you need to cut these things out.
Sooooo what about artificial sweeteners like Stevia?
While previous correlated evidence told us that artificial sweeteners caused additional sugar cravings and even cancer, better studies have shown us otherwise.
www.ncbi.nlm.nih.gov/pmc/arti...
Randomized double blind studies - aka the gold standard in scientific research - report that artificial sweeteners help us becomes less hungry, consume fewer calories, and don’t stimulate additional sugar consumption.
www.ncbi.nlm.nih.gov/pubmed/2...
www.ncbi.nlm.nih.gov/pubmed/2...
www.ncbi.nlm.nih.gov/pubmed/1...
www.ncbi.nlm.nih.gov/pubmed/2...
www.ncbi.nlm.nih.gov/pubmed/2...
The conclusion on the research as of now points to these sweeteners being ok in mild doses when trying to break a sugar addiction.
I’ll start these steps once I finish my cake.
It's so hard when sugar is in EVERYTHING these days.
My name is Izaac and I'm addicted to sugar.
I used to be able to finish a whole chocolate bar with minimal guilt, but now I haven't touched added sugar for almost two months. Beyond proud.
I am currently fighting this addiction, which keeps winning. Am I the only one.
i've always ate insane amounts of sugar but for the past 3 months i ate NOTHING but sugar. and i mean NOTHING. BUT. SUGAR. i gained way too much weight and decided to detox. first i told my mom not to buy any sugar when grocery shopping. it worked. then, when i go out, i don't bring any money with myself because i know i'll spend it on food. that worked too. now i'm 2 weeks clean and it has been HARD. i've had some serious headaches but i feel like it's getting better. i'm really proud of myself. also, after about 10 days you will stop craving sweets that much and it'll be easier to detox after that.
When I stopped eating sugary foods for a while, a few months if not over a year, sugar didn't taste the same and those sugary foods tasted worse than ever before
Who is here because of homework?
Smoothies really help the cravings for sugar. Fruit in general is a good substitute. When you get the craving just have an apple, banana, berries, etc. Best advice is to not buy the bad food in the first place. You can't eat it if it's not in your cupboard/fridge.
I work as a pastry chef in that case. according to this video I am a drug dealer I make No Apologies at all
In conclusion: sugar is a family friendly version of cocaine
How am I supposed to break my sugar addiction if my mom constantly buys it and it’s all over my house?
1- Realize what’s going on with your body(don’t switch to similar problems (carbs))
Thinking about giving up sugar truly do seems like a dark unhappy world 🥵
I am so addictive. Right now we didn't have anything sugary at home and my mother didn't let me to buy anything. Right know I am crying because I need something SWEET!!!!!! I am literally having a crisis
I broke what I call my added sugar addiction by slowly transitioning to healthy snacks that such as fruit and other natural whole foods and overtime I lost my addiction to candy, pop, and junk food. By doing this I lost almost 50 pounds in a matter of months and I have kept off the weight for over 18 months and in fact on the 1st of January 2018 will be my second year of going clean.
"Bread and pasta have the same negative affects."
Can you do a video on how a woman's menstrual cycle impacts her body and how to healthily navigate through the different cravings and stages please?
I'm having flashbacks of me eating 1L of ice-cream...
I haven't eaten sugar in 3 weeks! my sugar addiction is broken :) I don't even feel like eating it anymore. It's taken a lot of willpower... trust me