Stopping sugar cravings is not easy. We would love to get it.
If sugar was healthy, no one would worry about it. But as you probably know, a high-sugar diet is bad for your health.they are linked to heart disease, diabetes, obesity, cognitive decline, cancerand—yes, children—cavity.
If you want to learn how to stop sugar cravings, keep reading about diet, lifestyle and healthy sugar substitutes. But first, let’s talk about why we crave sugar so much.
Why sugar is addicting
Back in the Paleolithic, fruit was a real treat. For example, a bunch of figs provides a lot of calories that are easily stored as body fat. Body fat was popular at the time – it kept us alive – so we evolved a taste for sweets.
We still have a sweet tooth today, but it doesn’t serve us anymore.Modern diets high in sugar (without fiber and other nutrients in whole fruits) are making Americans fatsick, and hit by constant carb cravings.
But we’re not just addicted to the taste of sugar. We also indulge in the surge of dopamine (the “I want more” pleasure chemical) after eating.
Researchers believe this dopamine surge signals the rise in blood sugar and insulin levels as we digest refined foods carbohydrate. It’s responsible for the “sugar high” most of us experience on Halloween as children (or adults).
Now let’s talk about how to break our sugar addiction.
8 Ways to Control Sugar Cravings
If you want to stop your sugar cravings, you have to face powerful forces. Here are eight powerful solutions.
#1: Optimize your environment
Cravings are often triggered by environmental cues. Even if you’re full after a hearty dinner, the sight of ice cream in the fridge will make your sweet tooth start barking.
Use this knowledge to your advantage. If it’s impossible to keep sugar outside the house (thanks roommates!), at least seal it up and keep it out of sight. The less you’re exposed to sugar, the less you crave it.
You can also satisfy your cravings with healthier options. Peanut Butter Swirl Cream and Chocolate Drizzle or Dark Chocolate Almond Cream Sweeteners made with Splenda Sweeteners are cold and sweet without the sugar of regular ice cream!
discover more delicious brilliant recipe Swap out those high-sugar foods.
#2: Consider a Ketogenic Diet
A ketogenic diet is a very low-carb diet in which 55-70% of calories come from fat, 15-35% from protein, and less than 10% from carbohydrateEating in this way promotes a fat-burning metabolic state called ketosis.
Keto is best known for weight loss diet, and there is plenty of evidence to support this. But why, exactly, do ketones work so well?
One big reason: Being in ketosis reduces hunger hormones, like ghrelin and neuropeptide Y, and increases satiety hormones, like cholecystokinin. Less hunger means less cravings. Fewer cravings means less overeating.
#3: Eat some salt
Your sugar cravings may really be salt cravings.Both sugar and salt activate similar reward pathways brain.
By the way, sodium deficiency is common in ketosis. Why?Because on a low-carb diet, you lose more sodium through your urine, and whole foods are low in sodium Salt. Keep the salt shaker handy.
#4: Get Rid of Cravings
You don’t need to satisfy their desire to disappear. They usually disappear spontaneously.
Like everything else in life, cravings come and go. If you get used to the process, you can take a step back (focus on other activities, like walking) and wait for the craving to go away.
When they disappear, you’ll be glad you didn’t give in. Be mindful, relax and repeat.
#5: Consume Fiber
Fiber is a satiating nutrient that keeps you full while adding few calories. Since most fibers in whole foods are calorie-free, they won’t get you out of ketosis when you’re on a ketogenic diet.
#6: Get enough protein
Protein is another bulking nutrient that helps suppress appetite.high protein diet lose weight.
#7: Eat Enough Calories
If you’re cutting calories, some hunger is inevitable.The trick is to avoid violently Calorie cuts make you hungry and weak.
This is especially important when transitioning to a ketogenic diet. Depending on the person, it may take a few weeks to get used to burning body fat for energy. In the meantime, eat well to keep your cravings at bay.
#8: Get enough sleep
Why can’t you sleep at night and you’re so hungry? Several things are going on.
First, lack of sleep has been shown to increase ghrelin, your main hunger hormone. More ghrelin means more cravings.
In addition, short sleep makes us more impetuous. We’re more likely to get that muffin when we know we shouldn’t.
Swap Keto-Friendly Sweeteners
Oscar Wilde once said, “The only way to escape temptation is to give in to it.”
Oscar omits this part, but you can give in to sugar cravings without compromising your health.
how? Replace sugar by using healthy sugar substitutes. This way, you can satisfy your sweet tooth without any consequences.
With that in mind, here are four Keto-Friendly Sweeteners No calories, won’t raise blood sugar levels, and won’t get you out of ketosis:
- Stevia. Stevia is a popular botanical sweetener powered by saccharin antioxidant compounds called glycosides. Splenda Stevia Sweetener Contains rebaudioside D – a very sweet glycoside without a bitter aftertaste.
- Monk Fruit. Like stevia, monk fruit is a no-calorie, no-glycemic natural sweetener.However, Luo Han Guo is not a glycoside, but is composed of Mogroside. For a 1:1 sugar swap, try Splenda Monk Fruit Sweetener.
- Erythritol. Erythritol is the most keto-friendly sugar alcohol with zero calories and few digestive issues. It’s perfect for frozen desserts, drinks and baking.Erythritol is an important ingredient Splenda Stevia Sweetener and Splenda Monk Fruit Sweetener.
- Allulose. This no-calorie sweetener tastes, bakes, and even Browns like sugar.It has been shown to suppress the blood sugar response and increase fat burning after a meal. For a 1:1 sugar swap, try Splenda Allulose Sweetener.
Now you have a two-pronged plan:
- Use the 8 strategies listed above to control sugar cravings
- Substitute Keto-Friendly Sweeteners When You Want Something Sweet Without Guilt
Give it a try. You’ll be eating sugar soon.
By: Brian Stanton, author of Keto Intermittent Fasting, a certified health coach and authority on the keto diet. Visit Brian’s website to follow his work: www.primalsapien.com.
