How to Stay Fit and Stay Healthy

 How to Quit Sugar Consumption

Sugar is one of the most addictive substances that we may consume. Sugar, I believe, is the component that kept my animal brain stuck in a binge-eating loop.

Sugar addiction is more than just candy and cakes; it's the easy, refined carbohydrates that trigger our blood sugar to surge with insulin. This also activates brain regions that are susceptible to addiction, similar to how heroin addicts become addicted.

Many readers have emailed me with inquiries regarding how to deal with their sugar addiction, which is frequently the triggering food for binges. The questions have recurring themes, and I can empathize with many people who are appalled by their futile attempts to kick the habit.

People try to stop eating sugar for a variety of reasons, including bad health, a sense of obsession and "craziness" around it, or a desire to reduce weight. Many people complain about their inability to give up bread, pasta, sweets, or alcohol. I believe the most irritating aspect is that most of us understand that junk food and processed meals are bad for us. Even though we know this, breaking the habit of consuming it regularly can be difficult.

I used to go much of the day eating very little (to make up for a binge the night before) and using sugar substitutes in my coffee or sipping diet Coke to fight off hunger before I pinpointed sugar as the culprit for my compulsive behaviors to binge eating. By the evening, I'd be ravenous... and naturally crave things that provide quick energy, such as carbs and sweets. My animal brain was depleted and in need of energy at this time. Because my brain would be in survival mode, my capacity to actively choose good food options would be severely limited.

Because I'd binged the night before, it was very simple for me to binge again because I'd established a habit. Once a habit is formed, your brain begins to create neural pathways that make repeating the habit much easier in the future.

I didn't start actively analyzing what was going on with my behavior until I hit rock bottom with my behaviors, loathing myself, and my inability to quit binge eating. That's when I learned how addictive sugar can be, and that each time I ate it, I was fighting a chemical shift in my brain. I wasn't just dealing with a behavioral habit; I was also dealing with an addicted brain.

When you have an addiction, quitting a habit is not simple. You must quit eating sugar if you want to break your sugar addiction. To do so, it's essential to understand what to expect from your brain as it works to overcome an addiction. You can deal with obstacles when they arise when you know what to expect.

Understanding how the brain works and studying the psychology of habits were two of the most important things I learned. Then I started putting what I'd learned into practice, and I was able to break free from my binge eating habit.

When I gave up sugar, I also had to give up my addiction to artificial sweeteners. I needed to do this for two reasons: first, to retrain my taste buds so that I wouldn't crave sweetness, and second, to reestablish correct gut flora in my stomach so that I could resume normal food metabolism.

I substituted sugary items in my diet with healthy fats as I broke my sugar addiction. My cravings were reduced by eating healthy fats, proteins, and a variety of vegetables. I avoided carbohydrates (refined or whole grain) and fruits during this time.

I replaced my diet with 100% healthy foods and began introducing fruit and whole grains once I had broken my addiction (which took about 2 1/2 months of serious work). At this point, the fruit was tasty and sweet, and I would be satisfied with fruit or a bowl of oatmeal at the end of the day instead of sweets or sugar-free chocolates.

I've noticed that if I start craving sweets, it's usually after I've gone many days without eating healthy grains or unrefined carbohydrates. I feel at ease eating whole-grain toast, porridge, or something similar... and the desire fades. Because fruit metabolizes quickly and elevates blood sugar quickly, I find that eating healthy grains helps me to control my sugar cravings better than fruit.

Here are some helpful hints for quitting your sugar addiction:

• 1. Artificial sweeteners should not be used in place of sugar.

A 2013 study published in the journal Diabetes Care indicated that artificial sweeteners can alter the way the body metabolizes sugar, according to the Huffington Post. In a 2008 animal study, rats fed artificial sweeteners consumed more calories throughout the day and gained weight as a result. Artificial sweeteners were discovered to generate miscommunication between the gut and the brain, according to the study. "Sweet meals provide a salient orosensory stimulation' that strongly indicates someone is about to consume a large number of calories," the study's authors wrote. Ingestive and digestive responses prepare for such intake, but the system becomes confused when the deceptive sweetness isn't accompanied by a large number of calories. As a result, people may consume more calories or exert less energy than they would otherwise."

It's like switching from smokes to cigars when you replace sugar with sugar-free foods or sweeteners. It does not affect your taste preferences or sugar cravings. It also indicates that it can cause you to eat more, as well as alter the flora in your gut, leading your body to metabolize more calories from the food you eat.

• 2. Try mixing in some milk and getting some activity.

Sugar produces a "feel good" response, which is one of the reasons you grow addicted to it. The idea is to substitute different methods for sugar to elicit the desired response.

What if you could increase one of your most effective "feel good" benefits by doing something else, like drinking milk or exercising?

One study discovered that eating whey protein (a key protein found in milk) raised serotonin levels (a feel-good hormone first isolated at the Cleveland Clinic that is associated with mood elevation). Other research has discovered a link between exercise and increased serotonin levels.

• 3. Consume healthy fats instead of "fat-free" manufactured foods.

Healthy fats, such as those found in olive oil, avocados, coconuts, almonds, and seeds, not only nourish the body but also make you feel full. When I first started focusing on quitting my habit, I upped my fat intake, which seemed counter-intuitive at the time. I started using half-and-half in my coffee, added avocados and almonds to my salads, ate cream cheese instead of egg whites, and ate entire eggs instead of egg whites. I was pleasantly surprised (and grateful) to discover that this significantly reduced my sweet cravings.

Fat-free foods are usually infused with a slew of chemicals and sweeteners to make them taste great even though they are fat-free. This is comparable to consuming sugar-free foods; it's just filler that doesn't assist. It either makes you want to eat more ("hey, it's fat-free, so why not?") or makes you yearn for something more fulfilling.

• 4. Avoid becoming overly hungry.

This was another difficult one for me because I had become accustomed to starving myself during the day to counteract the effects of my binge eating. As a result, I had taught myself to entirely disregard my hunger signs. I'd be ravenous by the time I sat down to eat... and, of course, bingeing was a natural conclusion.

Eating modest meals throughout the day helps to keep your blood sugar in check. This prevents your body from seeking simple carbohydrates for instant energy. When you eventually allow yourself to eat, it also prevents you from feeling like you want to eat in the kitchen sink. It can go a long way toward assisting you in breaking a sugar addiction or binge eating behavior.

• 5. Get some sleep.

Stress is a powerful promoter of sweet tooth cravings. Why? Because sweets produce a "feel good" response, providing a brief relief. It's also "comfort food" that your animal brain craves when it's under duress.

How do you get rid of stress? There are times in life when you can't avoid stress. However, there are several things you may do to aid yourself at these moments. Plus, with many people's lives moving at such a fast pace these days, we're often under a lot of stress.

It's not a luxury to get enough sleep and take a day or two off once a week... it's a need. You won't make good decisions if you're sleep-deprived or worn out. Your animal brain will step in to help you live... and we all know how much the animal brain loves carbs and comfort foods for instant energy.

Increase your sleep time by an hour in whatever way you can: go to bed 15 minutes earlier, then 30, then 45, then an hour. Turn off your screens an hour before you plan to retire for the night. In the afternoon, take a 20-minute power sleep. When the weather is nice, go to a park and relax, even if it's only for a half-hour.

• 6. Try chewing gum and drinking tea.

When you're feeling peckish, chew gum or drink tea to keep your mouth occupied. Tea, like gum, comes in a wide range of flavors and kinds. Putting a stick in your mouth or drinking a cup of tea can help you break out of a funk in the afternoon or after a meal when you're seeking something sweet.