In the battle against the almighty sugar craving, nutritionist Yuri Elkaim has some advice for your certain victory.
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If you have a sweet tooth, then you know how addictive sugar can be. If you’re a serious addict, you might not be able to get to 3pm without having something sweet.
And if you work out a lot, chances are, you’re eating protein bars on your way from the gym to work. Unfortunately, those delicious tasting treats are filled with sugar too.
So what’s a man to do?
According to Yuri Elkaim, holistic nutritionist and fitness coach, there’s a lot you can do. Here’s what he has to say on the matter:
Every addiction has a cycle. Breaking that cycle generally kicks off a cycle of withdrawal.
Withdrawal is hard because you’re not just stopping habits. You’re not just letting go of favorite things. You’re fighting the pleasure center of your brain.
That can be a tough fight. We humans are pleasure-seekers, and your brain (and body) has come to equate pleasure with sugar.
Still, it’s possible to start paring back your sugar intake, coming carefully off of it in a way that alleviates withdrawal symptoms.
Here are my 7 favorite ways to nix sugar withdrawals and to keep those sugar cravings from coming back:
1) Start Your Day Green
Do you eat a syrupy waffle, soft bagel, or carton of yogurt in the morning? If so, you’re kicking off the sugar craving cycle everyday!
Keep your blood sugar levels balanced, get natural energy, and give your body the micro-nutrients it needs for long-term health by starting your morning with a green smoothie. Raw, real foods blended or juiced at home can help you detox from sugar and other unwanted chemicals.
2) Pick ONE (Healthy) Sneak
Your brain will always equate eating with pleasure. It’s an evolutionary thing. If food brings pleasure, you’ll seek it out and survive.
Rather than fighting against your basic biology, use it for good. Find a single, healthy snack that you enjoy and swap it in for your classic go-to sweets. Then, allow yourself to enjoy it when cravings hit.
Focus on a full-flavored food that you truly enjoy. A slice of ripe mango, very dark chocolate, frozen banana ice cream. Sparkling mineral water, raw almonds, or macadamia nuts also offer satisfying snackage without added sugar.
3) A Spoonful of Coconut Oil
Coconut oil is primarily made of medium-chain fatty acids (MCFAs), which don’t need special enzymes to be used effectively by the body. And MCFAs go straight to your liver for energy, which means that there’s no insulin spike. No insulin spike means no sugar crash. Try stirring it into coffee for an afternoon pick-me-up. Bonus: Coconut oil is good for your complexion.
4) Cook At Home
Because sugar is so prevalent in processed and fast foods, start making some standard recipes yourself. A quick batch of ketchup on the stove costs next to nothing (especially when fresh tomatoes are in season) and you can control the sugar in it. The same thing goes for barbecue sauce, breads, spaghetti sauce, soups and granola. You don’t even need to learn how to can! Sauces can be frozen and thawed quickly. Once you can eliminate hidden sugars in your diet, you will be able to control sugar cravings on your own terms without withdrawal.
5) Anticipate Your Cravings
You know yourself better than anyone. When do you reach for the candy bowl? Be prepared for that 2 p.m. “snack attack,” with a satisfying option. Better yet, start to train your body into healthier habits by responding to that craving by adding other pleasurable activities to your day. Drink a big glass of water, go for a quick walk, pet your dog, call a friend. It won’t be long before you’ve established a new routine. Your brain will start to build new neural pathways that look more like TIRED=>WALK => PLEASURE, instead of your current TIRED=>SUGAR=>PLEASURE.
6) Read Your Labels
Avoid terms like: anhydrous dextrose, dextrose, fructose, high-fructose corn syrup (HFCS) and malt syrup. Those are sneaky terms for different types of sugar. What’s the point in weaning yourself off of a chocolate addiction, when you’re getting the same amount of sugar in something you don’t even want to be sweet? The general rule of thumb is, if you can’t identify everything on the label, put it back on the shelf.
7) Eat “Happy” Foods
Vitamin C is a great antioxidant, and it’s also critical for the production of serotonin. Low serotonin, can increase sugar cravings. So, nibble on bell peppers, citrus fruits, strawberries and kiwi to keep the urge for a candy bar at bay.
So, are you ready to win the fight against your sugar cravings?
Maybe after just one more bite of that doughnut…
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This article originally appeared at YuriElkaim.com
Photo credit: Flickr/SamHowzit