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Mar 17, 2023 · Focus on eating a balanced diet. Sometimes, the best advice is also the most obvious. “If you’re getting in the recommended five servings of fruits and vegetables a day, protein and high-fiber ...
- Cut back on sugary drinks. Most added sugars in the American diet come from sugary drinks — sodas, sports drinks, energy drinks, sweetened teas, and others (7).
- Avoid sugary desserts. Most desserts don’t provide much in the way of nutritional value. They’re loaded with sugar, which causes blood sugar spikes that can leave you feeling tired and hungry and make you crave more sugar (13).
- Avoid sauces with added sugar. Sauces like ketchup, barbecue sauce, spaghetti sauce, and sweet chili sauce are commonplace in most kitchens. However, most people aren’t aware of their sugar content.
- Eat full-fat foods. Low fat varieties of your favorite foods — like peanut butter, yogurt, and salad dressing — are everywhere. If you’ve been told that fat is bad, it may feel natural to reach for these alternatives rather than the full-fat versions — especially when you’re trying to lose weight.
- Realize what’s going on. As sugar floods your bloodstream, the pancreas releases insulin to control blood glucose levels. This suppresses the “fullness” hormone leptin, which makes your brain give you the green light to grab more candy.
- Have a spoonful of peanut butter. After a sugar binge, you may want to swear off all calories. However, eating food with other nutrients helps ward off that undesirable sugar crash caused by quick digestion.
- Take the stairs. Resist the temptation to nap after eating too many sweets. “Get moving,” says Bontempo. “This will help your muscles use the blood sugar instead of just storing it.”
- Drink tea with lemon. Green tea and lemon are both diuretics, which means they’ll make you take more bathroom breaks. “You’re not directly eliminating the sugar, but you are forcing your blood to pump through your kidneys faster,” says Bontempo.
Sep 9, 2024 · The main goal is to cut out all sources of added sugar for 30 days. Instead, you focus on consuming nutrient-dense whole foods.Natural sugars, which are found in foods like vegetables, fruits, and ...
- Jillian Kubala, MS, RD
Apr 5, 2023 · Grab some gum. If you want to avoid giving in to a sugar craving completely, try chewing a stick of gum, says registered dietitian Dave Grotto. "Research has shown that chewing gum can reduce food ...
Sep 21, 2024 · Mood changes, such as increased irritability, depression, or anxiety. Eating sugar to cope with emotions. Hiding or lying about your sugar consumption. Going out of your way to get sugar. Experiencing withdrawal symptoms when you stop eating or drinking sugar, such as lightheadedness, fatigue, nausea, or mental fog.
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Jun 11, 2019 · Here are six steps to overcoming an addiction to sugar and junk food. 1. Recognize that you have a problem. This is often easier said than done. When people are addicted to something, they have ...
