Sugar is the worst enemy for everyone who wishes to lose weight and be healthy.
A small amount of refined sugar can be an acceptable part of a healthy diet says Dietitian Sheela Seharawat of Diet Clinic. But if you get too much sugar, it can affect every part of your body - from head to toe.
Excessive sugar intake has, in fact, been linked to many diseases, including obesity, diabetes, gingivitis, depression, heart problems, and liver damage according to best dietitian weight loss.
Refined sugar and sugary foods and beverages often contain empty calories and do not provide essential nutrients.
Nowadays, many people feel helpless about their sugar cravings, meaning that they are just addicted to sugar. In fact, women are advised to limit their sugar intake to 6 teaspoons, and men are encouraged to limit it to 9 teaspoons per day, the average person eats about 18-25 teaspoons of sugar daily.
If you are addicted to consuming sugar, it's time to get de-addicted and improve your health status. You might think that this is easier to say but not do, but you can make it happen with the help of a plan that focuses on making one or two small lifestyle changes at the same time.
Here are the top 6 ways to beat your sugar addiction.
Keep healthy snacks handy
Best dietitian In Punjab suggests an excellent way to stop craving for sugar is to keep healthy snacks close at hand. This way you can eat something healthy if you feel like it, instead of your favorite ice cream or creamy donuts. There is also a reasonable chance that you will eat unhealthy processed food due to the desire for sugar.
The solution is, therefore, to keep a good stock of healthy snacks at home and in the office.
Keep your fridge filled with whole fruits and healthy vegetables such as cucumbers or an apple. A bag of healthy popcorn in your kitchen is another good option.
In the office, you can have some tasty snacks of peanuts, almonds, and pretzels, as well as some dark chocolate in your drawer.
Always have healthy snacks to hand and buy snacks regularly. However, do not go shopping when you are hungry. If you are hungry while you are shopping, you will likely buy more unhealthy food.
Pack more protein in meals
Regular hunger is one of the reasons why people eventually start to eat more sugary foods according to Best Dietitian In India. So, to beat sugar addiction, you have to control your appetite and often prevent hunger. This can be easily done by including more protein-rich foods in your diet.
Protein-rich foods become slower to digest, making you feel full longer. Besides, proteins do not cause your blood sugar levels to rise as refined carbohydrates and sugars do.
A study reports that eating meals with higher protein content has a positive effect on lowering appetite and increasing satiety in overweight or obese men.
Another study reports that adding more protein-rich foods to a breakfast meal reduces hunger after eating in overweight young people.
At all times, select healthy proteins such as lean chicken, low-fat yogurt, beans, chickpeas, eggs, nuts, and lentils.
Thirst is often confused by the brain as hunger. So, if you suddenly need sugary food, try to drink a large glass of water and wait a few minutes. Drinking water is a great way to fool the brain by thinking you've eaten.
Also, craving for sugar can be a sign that your body is dehydrated. So, drinking a little water during the day can be all you need to keep your body hydrated and curb cravings.
Moreover, drinking enough water has many health benefits. It regulates appetite, helps to lose weight, improves skin quality, and much more.
Don't make the mistake of drinking soft drinks full of sugar or artificial sweeteners to quench your thirst. If ordinary water doesn't excite you, make your own flavored water by adding fresh mint, lemon slices or other tasty fruit.
Cinnamon is another excellent remedy to control your craving for sugar. It also helps to regulate blood sugar levels.
South Asian cinnamon is considered the best variety for controlling your blood sugar and food hunger. You can consume a cup of cinnamon tea to reduce your craving for sugar. Make it by boiling a small cinnamon stick in a cup of water.
Glutamine is a type of amino acid that is naturally occurring in the human body that is needed for the synthesis of other amino acids and for the conversion of sugar into glucose.
Glutamine supplements can help you control your craving for sugar because an amino acid deficiency in the body can be an essential factor behind your craving for sugar. While eating a nutritious diet and exercise help restore your energy and amino acid levels, you'll need a little help at the beginning for successful sugar de-addiction.
You can take 500 mg glutamine supplements twice a day. Taking these supplements is only a short-term fix because you will not need them after a few months when your deficiencies have been corrected.
Skip artificial sweeteners
Avoiding processed sugars is not the only solution needed to beat sugar addiction. Along with processed sugars, you should also try to avoid artificial sweeteners.
Artificial sweeteners do not reduce sugar cravings and can actually contribute to weight gain. In your attempt to add a little sweetness to life; you will eventually get more calories.
A 2008 study, published in the American Psychological Association's Behavioral Neuroscience journal, showed that rats that received artificial sweeteners ate more calories during the day and therefore became heavier.
Another study, published in Diabetes Care in 2013, showed that artificial sweeteners can change the way the body metabolizes sugars. This, in turn, influences the glycemic and insulin reactions of the body.
In addition, artificial sweeteners are responsible for many health problems - from slow wound healing to diabetes.
It is not that you have to give up sugar but consume no more than 3-4 teaspoons daily or about 20 grams. Also, it is important to be wary of foodstuff, such as cookies that contain a lot of sugar in them. Keep a close watch and do not let it sneak into your diet.
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