Sugar cravings can be incredibly compelling, often mirroring the intensity of drug cravings. With over 50 different aliases for sugar used by food manufacturers, sidestepping it can be an uphill task. Genetics and the Standard American Diet (SAD) are some of the prime instigators of these sugar cravings. These habits expose us to sugar regularly, fostering an unneeded preference for it. Fortunately, wellness consultant and coach, Marnie Astacio, offers concrete advice on overcoming sugar cravings.
Understanding Your Sugar Cravings: Root Causes and Retraining Your Taste Buds:
Artificial sweeteners and fructose present a significant problem; they rewire your taste buds to seek out sweetness, dulling your natural perception of sweet foods. Moreover, compromising your microbiome health by insufficient fiber intake and overuse of antibiotics can result in sugar cravings. Other contributors to your sweet tooth include stress, food intolerances, and insulin resistance. But fret not, as retraining your taste buds and body to use stored fat for energy instead of sugar is a viable way to put an end to these cravings.
Trading Sugar for Fat, Fiber, and Protein: Balanced Diet Swaps:
Gradual reduction of sugar intake is key to controlling cravings. Substituting high-sugar foods with low-sugar impact alternatives aids in retraining your taste buds to appreciate the natural sweetness in foods. This transformation can take place in as short as two weeks. Including sour foods in your diet can also effectively curb sweet cravings. To ensure blood sugar balance, Marnie Astacio recommends the fat, fiber, and protein trifecta.
Tried and Tested Techniques to Combat Sugar Cravings:
- Homemade Lemonade: A healthy concoction of lemon juice, spring water, glutamine powder, extra fiber or chia seeds, and some approved sweeteners can alleviate cravings and aid in gut healing.
- Avoid Artificial Sweeteners: These sweeteners aggravate cravings, disrupt calorie regulation, foster insulin resistance, and imbalance the gut microbiome.
- Intermittent Fasting: Ceasing food intake 3 hours before bedtime, combined with a morning workout in a fasted state, promotes fat burning, helping to control sugar cravings.
- Resistance Training: Incorporating resistance training can reduce cravings and stimulate physical activity.
Five Vital Tips for Sugar Craving Control:
- Stress Management and Improved Insulin Sensitivity: Practice resistance training and stress-reducing techniques like meditation and yoga.
- Enhancing Sleep Quality: Techniques such as taking a hot Epsom salts bath and trying sleep candy can improve sleep quality.
- Balancing Blood Sugar and Gut Healing: Eat balanced meals of protein, fats, and fiber to achieve this.
- Intermittent Fasting: Going longer between meals can control cravings.
Body Retraining
A significant part of overcoming sugar cravings involves training your body to prefer healthier alternatives. Your body is incredibly adaptable and can learn to use stored fat for fuel, replacing the quick energy source that is sugar. This shift not only eliminates cravings but also enhances overall wellness.
The Power of Healthy Swaps
Marnie Astacio’s method underscores the importance of a gradual reduction in sugar intake. Rather than going cold turkey on sugar, try making low-sugar swaps in your diet. Over time, these changes will help retrain your taste buds to appreciate the natural sweetness of foods. For instance, replace your sugar-laden morning cereal with a protein-packed omelet. Similarly, opt for whole fruits over sugary desserts for a sweet finish to your meals.
The Sour Power
Curiously, sour foods can act as a deterrent for sugar cravings. Foods like Greek yogurt, kimchi, and other fermented products introduce a tangy flavor that neutralizes the desire for sweetness. Additionally, they’re packed with probiotics that foster gut health, contributing to balanced overall wellness.
The balanced blood sugar meal
Balancing your blood sugar is vital in combating sugar cravings. Marnie Astacio recommends incorporating the healthy fat, fiber, and protein trifecta. Including these three macronutrients in each meal ensures steady energy release, keeping you satiated and free from energy spikes and crashes that lead to sugar cravings.
Tried and Tested Techniques to Combat Sugar Cravings
Marnie Astacio’s nutritional guidance extends beyond merely what you eat. Here are her top strategies for controlling sugar cravings:
Make Your Lemonade
Lemonade doesn’t have to be a guilty pleasure. By making your own, you can enjoy this refreshing drink without the usual sugar overload. Marnie recommends a mix of lemon juice, spring water, glutamine powder, extra fiber or chia seeds, and a little bit of approved sweeteners. This concoction can help curb cravings and promote gut healing.
Say No to Artificial Sweeteners
While they might seem like a good alternative to sugar, artificial sweeteners can make cravings worse. They also lead to calorie dysregulation, insulin resistance, and microbiome imbalance. Natural sweeteners like stevia and monk fruit are healthier options that do not trigger sugar cravings.
Introduce Intermittent Fasting
Contrary to popular belief, you don’t need to be constantly eating to keep your energy levels up. Intermittent fasting can help your body shift from being sugar-dependent to becoming an efficient fat burner. Marnie recommends having your last meal 3 hours before bedtime and performing a fasted workout in the morning.
Incorporate Resistance Training
Adding resistance training to your routine not only helps to sculpt your body but also reduces sugar cravings. Physical activity helps regulate your hormones, leading to reduced cravings and increased energy levels.
More Tips for Conquering Sugar Cravings
Overcoming sugar cravings is not just about dietary changes; it involves a holistic approach that also considers other aspects of your health and lifestyle.
Stress Management and Insulin Sensitivity
Marnie Astacio advises the use of resistance training as a means to reduce stress and improve insulin sensitivity. Techniques like meditation and yoga are also excellent tools for stress management and mental wellness.
Enhance Sleep Quality
Good sleep is vital for overall health and can help regulate sugar cravings. Consider trying sleep-enhancing practices such as taking a hot Epsom salts bath or using natural sleep aids like melatonin.
Balance Blood Sugar and Heal
Your Gut
Maintaining blood sugar balance and gut health are crucial aspects of curbing sugar cravings. Eating a balanced meal with a good mix of fat, fiber, and protein. This diet not only aids in blood sugar regulation but also supports gut health by providing necessary dietary fiber and limiting the intake of sugar that can disrupt gut flora.
Try Intermittent Fasting
Intermittent fasting is a powerful tool for managing cravings. By extending the period between meals, your body is forced to use stored fat for energy instead of relying on quick sugar fixes. This process promotes a more balanced metabolic state and helps curb sugar cravings.
Conclusion:
Sugar addiction is a widespread issue that affects many people’s health and well-being. However, it is not an insurmountable problem. With Marnie Astacio’s expert guidance, a balanced approach to diet, lifestyle changes, and a commitment to wellness, you can retrain your taste buds, balance your blood sugar levels, and ultimately overcome your sugar cravings.
Life is sweet enough without the extra sugar. Here’s to healthier, happier living.