Why You Crave Sugar And Carbs
Whenever you switch to a low-carb diet, you are changing how your body creates energy. Before you started eating primarily low-carb foods, your body naturally metabolized carbs and sugar and used them as energy.
When you go through the 28 Day Metabolism Reset, you are eating so few carbs that your body has to learn to retrain itself to burn fat for energy instead. Until your body becomes Thin Adapted, it will still crave sugar because it wants that simple energy source.
Theres hope! Once your body adapts and learns to burn fat for energy, you will crave these healthy fats instead of sweets. Your desire for sweet foods might never go away, but you wont crave the things that cause your blood sugar to do high-low acrobatics.
Distance Yourself From The Craving
When you feel a craving, try to distance yourself from it.
For example, you can take a brisk walk or a shower to shift your mind onto something else. A change in thought and environment may help stop the craving.
Some studies have also shown that chewing gum can help reduce appetite and cravings .
Try to distance yourself from the craving by chewing gum, going on a walk or taking a shower.
Ways To Control Carb Cravings
We see the situation very clearly with drug addiction. What would you recommend to a heroin addict who is craving his next fix of heroin? Do you think some heroin will satisfy the craving? Well you might well do so if you dont have an understanding of addiction and youd be wrong. Do non-heroin addicts crave heroin? Of course, not why would they?
Youll agree that the addicts first shot of the drug created a craving for the second shot. The second shot created a craving for the third shot. And so on. Therefore, its easy to grasp how the next shot of heroin doesnt relieve the craving it simply makes the next craving inevitable. There is only one way for a heroin addict to quit craving the drug: STOP TAKING IT.
So how does that relate to carbs and how to fight carb cravings. Can we relate it to finding out how to reduce carb cravings or specifically how to quit craving bread and other carb-heavy foods?
If you crave bad carbs nothing will appear to satisfy that craving other than bad carbs. The way to curb carb cravings doesnt start with changing what you eat it begins with changing what you think.
If you mope and moan and feel miserable because you cant have bad carbs then youll be unhappy and the cravings simply get worse. However if you get rid of the cravings altogether, by changing what you think about them and the foods that cause them you feel wonderful.
These Carbohydrate Cravings Will Most Often Manifest By Feeling:
an empty feeling in your stomach and an intense yearning for foods in the carb group
a lack of energy,
and even anxiety and feeling a little down.
Usually, it is said that once you get in ketosis, your carb cravings will fade and your body will start to get used to running on fat and ketones – and maybe even prefer it.
But for some, this may not be the case. Sometimes, either unintentional mistakes, or issues in getting your body to run on ketones, can prevent your carb craving freedom, and you get the sense that you just cant make it through the carb withdrawal window – leaving you feeling frustrated.
Also, heres the thing: you may be doing everything right. Many of us, without knowing it, are in fact suffering from a deep-down emotional reliance on food – particularly sugar and refined carbs – hand in hand with processed sugar addiction.
Quit Sugar Once And For All
Are you ready to quit sugar? Do you need to break up your love affair with sugar once and for all? Have you wondered how to say no to sugar consistently and are in need of some practical tips?
I am going to share with you how I quit sugar and the steps I took to stop the constant sugar cravings.
If you are wanting to break up with sugar once and for all, this article will help get you to the road to success!
Let me start off by stating that saying no to sugar will be challenging. It will take a drastic lifestyle change and a willingness to truly examine your food choices.
But it will also be worth the hard work when the work pays off and sugar consumption no longer controls you.
Part of the real challenge is that no one ever wants to believe that theyve formed a type of addiction to anything. Unfortunately, when it comes to sugars pull it can be one of the most difficult to be set free from.
I know because it was a battle I personally had to face and to be honest still work to overcome on a daily basis.
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Youre Not Drinking Enough Water
Did you know sometimes prowling for carbs may actually be your bodys way of saying youre thirsty?
Its true the signs of dehydration are so similar to hunger you may not know the difference if youre new to listening to your body. These include:
- Lightheadedness or dizziness
- Trouble concentrating or focusing
It doesnt take a lot for your body to become dehydrated just a 1-2% drop in your normal fluid levels is enough to feel the effects. And if youre chowing down when you should be hydrating, your waistline will show it.
In one study, researchers found a link between adults with poor hydration and those with higher BMIs.
The scientists concluded those who weighed more needed to drink more water but were actually eating instead of drinking because they couldnt tell the difference between actual hunger pangs and signs of thirst.
How to fix this
Another time you may mistake carb cravings for real hunger is when youre in the wrong headspace.
Carb Cravings Fade Your Desire To Stay Keto Is Stronger
Youll never starve or die from a carb craving despite what you may feel when youre in the middle of one.
If you ride out the pain and crankiness, youll be rewarded by making it one step closer to ketosis and ridding yourself of carb cravings for good.
If you feel one sneaking up, just think about all the damage carbs and sugar have done to you in the past. Remember all the times you couldnt get off the couch or became a hangry monster around someone you love.
No carb craving is stronger than your desire to take control of your life, end this vicious sugar cycle and finally have the energy and willpower to lose those stubborn pounds.
Follow todays tips and itll be easier to give your carb cravings the cold shoulder for the rest of your keto life.
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If Youve Got It Really Bad Here Is Supplemental Support
- 500 mg 1000mg of glutamine really helps some people. Break open the capsules and empty under your tongue, then swallow with water. This does not work for everyone.
- certain minerals like chromium help arrest sugar cravingsyou can often find them in blood sugar balance blends with other herbs or nutrients to help stop sugar cravings. Examples are gymnema, alpha lipoic acid, and even cinnamon. Body Ecology Ancient Minerals is awesome.
- Try this crave arrest to help balance brain chemicals that can cause cravings.
- Have a cup of green tea. It may sound preposterous, but we sometimes mistake hunger or craving cues for thirst, and the minerals in green tea give you a boost. Minerals in general also help stop sugar cravings. Drink lots of green juicesvery high in minerals!
- Have a protein snack using suggestions above. As I mentioned, when blood sugar is low, you actually need protein, not sugar.
Stick to dark chocolate it has health benefitsor truffles over hard candy, and bring treats that dont contain refined sugars to parties. Its ok to treat yourself every once in a while, and I often recommend sugar busting snacks in the afternoon, like coconut butter or coconut oil melted with almond butter and a bit of honey that can satisfy a craving. Remember that indulging in too much sugar every day will only make sugar cravings worse, so save the treats for parties and special occasions.
Join Our Jesus And Keto Movement
Looking for an online support system to help you stay the course on keto? As a family, we came to the keto diet looking at it from a Christian perspective. As believers, we live our lives supported by Gods grace.
Knowing firsthand the benefits of this decision we have created a closed Christian group that is using the keto diet to transform their lives. We invite you to join our and see if its not the key you have been missing.
Be sure to request our FREE Jesus and Keto E-Book We hope it blesses you.
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Ways To Stop Carb Cravings Before They Start
Everyone knows what a food craving feels like. If you’ve forgotten, well thenSALT & VINEGAR POTATO CHIPS.
There’s your reminder. You started to salivate, didn’t you? Sorry. That’s a symptom of craving, and if you keep thinking about and those salty, delicious, betcha-can’t-eat-just-one chips, the more likely you’ll be to rush out and buy a bag.
Cravings are powerful urges, especially cravings for carbs, because sugary carbs increase levels of a feel-good hormone called serotonin in your brain making you yearn for more of that happiness. Once they start, carb cravings are difficult to stop.
The trick to beating cravings involves action, taking steps to eliminate them, or, better yet, stopping carb cravings before they start. We have found 11 ways that should help you.
How Do You Break The Sugar Addiction In 5 Easy Steps
The start of your sugarless healing could perhaps come in the form of seven easy steps. Step 1: Dont replace real sugar with artificial sugar. Step 2: Start an exercise regimen and add milk to your diet. Step 3: Say “no” to fat-free products. Step 4: Improve your sleep habits. Step 5: Keep snacks close by.
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Keto Cravings: If Youre Craving Both Healthy And Unhealthy Carbs
If you find yourself craving all kinds of carbs, from healthy carbs like brown rice, whole-wheat cereal, quinoa, seeded whole grain bread to refined carbs like scones, pasta, and cornbread, do not despair! This could be down to easily solvable keto mistakes and stumbles or withdrawal symptoms that just need some actionable hacks and tips to ease them.
Dont worry if your cravings have been feeling like an endless fixation and/or are more centered around refined carbs and sweets, well talk about what’s behind those and preventing them in a little later on.
For right now, I’m going to show you how to stop common keto mistakes that could be leading you to ruin your keto diet.
Make Room For The Occasional Treat
Feeling deprived is no good for long-term health. If you say, “I’ll never eat ice cream or crusty bread again!” you will likely obsess or eventually overindulge. Find healthful alternatives daily , or have the real stuff on birthdays and special nights. If you’re straying from your healthy diet one meal a week, you’re doing just fine!
These 10 tips will help free you from carb cravings so that you can go back to your life and worry about more important things, like your work, your hobbies, cooking, and time spent with friends.
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Cut Off Energy Drinks And Fruit Juices Except For Green Vegetable Juice
Juicing strips off all the fiber that could help slow down the release of sugar, meaning you will not get that quick spike. This also means youll experience the rest of the benefits in the fruit.
Consuming fruit juice or energy drinks will cause a spike in blood sugar, followed by a drastic drop. This is because these drinks have no fiber, so the sugar will quickly be released into the bloodstream. This will trigger insulin release, which will quickly move glucose out of the blood, causing a drop with a subsequent craving for more sugar.
If Youre Craving Only Unhealthy Carbs Or Keep Cheating
If you find yourself only craving pizzas, pastas, crusty bread rolls, and muffins, or keep cheating then I have something serious I want to quickly talk to you about, a Lil word to the wise for you.
When you find yourself on keto and feel like youre doing everything right, yet you still find yourself glancing with overwhelming cravings at a pic of pizza on Instagram, this could have nothing to do with keto but rather can be a response to your emotional state, stress, and/or be a reliance on sugar – carb addiction, aka sugar addiction.
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What Happens To Your Brain When You Give Up Sugar
Like drugs, sugar spikes dopamine release in the nucleus accumbens. Over the long term, regular sugar consumption actually changes the gene expression and availability of dopamine receptors in both the midbrain and frontal cortex. The brain becomes tolerant to sugar and more is needed to attain the same “sugar high”.
Face Your Sugar Cravings Head
The first step in being able to say no to sugar is to face that you have a problem. In the same way, an addict must own up to the fact that control has been lost.
We know its not easy to fix a sugar addiction since we are surrounded by sugar everywhere. Plus our society tends to enable this form of addiction.
Lets face it, we celebrate with sugar, we use it to comfort ourselves and others. Just think of how a crying child is often given a lollipop to attempt to quiet them down.
Is it possible to say no to sugar if we surround ourselves with high-carb foods? Dont you agree that it would be easier to pass a temptation if it were not always nearby?
Would we ask an alcoholic to just be strong around a liquor cabinet? Of course not. Yet we somehow feel that its easy to be surrounded by trigger foods and to just learn to say no. Unfortunately, for someone with food addiction, it can be very challenging.
After all, we still need to eat and we still will have to be around family or friends who consume high carb foods. Unlike other addictions where you break off toxic relationships, thats not really an option when it comes to an addiction to food.
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How Does Protein Affect Blood Sugar
Protein is one of three macronutrients that provide our bodies with calories to supply us with energy. The other two are carbohydrates and fats, and each of these three affects your blood sugar differently.
Carbs cause your blood sugar levels to rise right after you eat, causing the pancreas to release insulin for transporting the sugar into blood cells. Fats, on the other hand, dont have an immediate impact on blood sugarbut eating a high-fat meal can slow down your digestion and impair insulins ability to transport sugars into your cells.
Protein helps to control blood sugar levels by helping to slow down digestion, increasing satiety , and reducing post-meal blood sugar spikes by reducing the rate at which your cells absorb sugar.
Processed Food/junk Food Addiction
If youve ever gone cold turkey on coffee before, youve experienced the power of caffeine addiction. Caffeine is a drug with addictive properties.
In a sense, sugar is like caffeine. Its also a drug with addictive properties. However, we should be very cautious here. Many of the studies which have reported neurological addictions to sweet foods have used techniques like fMRI assessments, which have some real problems we can dissect another day.
Sugar elicits addiction-like craving, and self-reported problem foods are rich in high-glycemic-index carbohydrates, write the authors of a 2018 paper from the Journal of Clinical Chemistry.
Heres how it works. When you eat sugar, your brain releases a bunch of dopamine, a reward chemical that makes you feel happy.
Your brain likes feeling happy. It wants that feeling again and again. It wants more dopamine, so you crave more sugar.
It can be a vicious cycle. This is, to be fair, more of an issue with refined carbohydrates. In many cases, it is the hyper-palatable combination of salt, sugar, and fat which are amalgamated to elicit the greatest addictive responsethe addiction grows stronger as we eat more.
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What Are You Craving
Lastly, dont ignore why you are craving something. Its a sign that our brain is starving and our biochemistry is out of balance. Overconsumption of carbs can lead to a brain that is not properly nourished.
We have a and a Private Free FB Group you can join for added support.
Randy and I want you to know that you are not alone in this battle, that there are people who want to stand beside you and encourage you on your decision.
You Could Also Try Something More Physical Like Exercise Yoga Tai Chi Or Even Acupuncture Or And Massage
I personally have been hitting HASfit Youtube channel because they have such a huge selection of different types of exercise and different lengths, and come across and down to earth, nice people. I also love to do a Bikram video from youtube. My two favorites are Dr. Espen Hjalmby 60 min Hot Yoga Class + Guided Meditation, and then 30 Minute Hot 26 Yoga Class – Hot Yoga Asheville for a great overall stretch, and calming the mind.
If youre not already familiar with it, mindfulness is a practice that involves being fully focused on the present moment and bringing awareness to your thoughts and feelings. If you want to read more into how mindfulness works, check out this blog post.
Mindfulness has even been shown to enhance weight loss, promote healthy eating habits, help break food addictions, and even produce better examination performance. Its why I created an entire Mindfulness Library within my Sugar Balance + Wellness Circle membership community of how-tos, tools, exercises and challenges, not only to teach it but to keep it up as a super effective method to build and maintain mental resilience and calm no matter what life throws at you.
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