A large percentage of New Years resolutions involve diets and eating healthily. To many this will mean cutting their sugar intake. Instead of immediately avoiding all forms of sugars, plan to slowly cut back on sugary foods. Consuming excessive amounts of sugar, relates to more than simply indulging a sweet tooth. By all accounts most people are addicted to sugar.
In fact, overconsumption of sugar is a potentially fatal addition. There are many diseases linked to overconsumption of sugar, such as obesity, cancer, diabetes, and heart failure. The following list contains 10 helpful ways to either quit sugar alltogether or reduce your sugar dependence, as a method to embrace a healthier lifestyle:
- Start each day with a balanced breakfast
- Eat smaller portions
- Replace sugary snacks with healthy alternatives
- Moderate alcohol consumption
- Take a Probiotic Supplement or eat Probiotic Yogurt
- Restrict the number of caffeinated beverages consumed
- Use natural sugar replacements
- Reward yourself with dark chocolate
- Add a daily dose of vitamins, minerals and Chromium Picolinate
- Exercise and Meditate
One theory as to why people choose sugary snacks and foods high in carbohydrates is because they skip breakfast. According to Kathleen Zelman, director of nutrition for WebMD, there are many health benefits of eating breakfast. For starters, it helps with appetite control. People who have breakfast in the mornings tend to avoid being overly hungry at lunchtime. And they’re less likely to crave sugar in the late afternoon.
Additionally, research has revealed that people who eat breakfast daily tend to weigh less than those who don’t. Portion control is yet another way to avoid bingeing on sugar later in the day. Eating smaller portions not only curves obesity, but it’s also a way to avoid blood sugar blues. These blues are characterizes are either low blood sugar or high blood sugar spikes, both of which can lead to a feeling of listlessness and sluggishness.
Reducing the amount of calories consumed at one sitting, helps to keep blood sugar levels constant. Blood sugar spikes follows after eating large meals, and then there’s a crash that follows a short time later.
Healthy snacking is another way to break free from sugar addiction. It’s not hard to replace sugary snacks with healthy ones. Snacks are an excellent way to refuel the body, balance blood sugar levels and keep energy levels at optimal levels. So, instead of high sugar snacking, try fresh fruit, a smoothie made out of frozen fruit, hummus and whole wheat crackers, a handful of almonds and a low fat mozzarella stick. The key is to combine fruits and vegetables with healthy fats, lean protein with whole grains and fibre. This lessens sugar cravings and bridges the gap between hunger and satiation.
In addition to watching, the type of snacks that are consumed, it makes sense to cut back on alcohol as well. Alcohol contains no nutritional value, and the consumption of alcohol is often referred to as “empty calories.” By moderating alcohol intake, it is possible to lose weight and additionally avoid compulsive eating in order to maintain a normal weight. Alcohol is a sugar and it has been linked not only to obesity but also an increased risk for cancers of the liver, bowel, breast and mouth.
Including Probiotic is a way to decrease sugar cravings. Probiotics can effectively curb sugar cravings and help to improve flora in the gastrointestinal tract. Probiotics are available as a supplement or in yogurt, for best results, use daily. They’re mainly seen as a preventive measure, to avoid an overproduction of harmful bacteria and yeast. Candida is an overgrowth of yeast that flourishes because it feeds on sugar. Candida often triggers intense sugar cravings.
Along with dietary changes and increasing the amount of good bacteria in the gut, it is necessary to cut back on caffeine also. Drinking tea and coffee increases the amount of caffeine in the bloodstream. In turn caffeine causes a robust increase in the amount of cortisol that’s present in the body. Cortisol is normally secreted in response to stress; it’s a hormone, which is attributed to weight gain, particularly fat storage in the abdominal area. Using a sugar replacement is a good way to avoid storing fat, because this enables other sources of glucose to be burned for fuel. The best natural sugar replacements are not artificial sweeteners. There’s Truvia, Sweetleaf and Xylitol. Substitute these alternatives for any instances where table sugar would normally be used.