1. Manage Cravings. When cravings happen because you have cut out sugar from you should have some tools to deal with them. Take 1 tablespoon of organic baking cocoa and mix it into hot water. Sipping on this drink can help stimulate pleasure centers in the brain and help to fight cravings. Also, drinking BCAAs (branch chain amino acids) can also help to fight cravings. Place a scoop of BCAAs in water and sip on it to help prevent cravings.
2. Eat regularly every few hours. You want to keep blood sugar stable so that you don’t experience highs and lows that make you crave more sugar. Each meal/snack you eat during the day should be balanced with protein, fat and complex carbs. Filling up on high fiber foods like vegetables and complex carbs like oatmeal, brown rice, and quiona will help to keep your hunger and cravings in control.
3. Substitute sugar with fruit. If you are planning on giving up sugar but still want something sweet try low glycemic fruits like berries, apples and grapefruits. You just want to be sure that you are not over eating fruit since it is so sweet it could make you crave it even more. Sticking to lower glycemic foods like berries will help to keep sugar cravings at bay.
4. Fill up on veggies and protein. Foods like vegetables and protein help to keep you satiated longer and help to keep you from craving sugar.
5. Don’t substitute with artificial sweeteners it will only cause a rebound effect. Sweet & Low, Equal, and Splenda are all artificial sweeteners. They are not found in nature and have all been made from chemicals to imitate the flavor and use of sugar and only causes your body to crave more sugar.
6. Get support from friends and family. You don’t need to do this alone so get a support system. Tell friends and family you are giving up sugar and you need their support. Building a support system will help you to stick to your commitment to give up sugar. Let people know your intention and have them help to hold you accountable and give you support when you want to give in to cravings.
7. Reward yourself with other ways besides sugar. It is great to set up a reward for your hard work giving up sugar. Set up an reward system like treating yourself to a massage or a new shirt to congratulate yourself for sticking to your goal of giving up sugar.
8. Find a different ritual. If you are used to eating sugar after dinner or grabbing a sugary snack when you are stressed out then establish a new ritual instead. Instead of eating sugar after dinner go for a walk instead or finish your meal with peppermint tea.
9. Use a natural substitute like stevia. If you are looking for a substitute for sugar to bake with or use in your coffee you can try a substitute like stevia which is made from a plant. Other natural substitutes for sugar are honey and agave nectar.
10. Manage sleep and stress. Lack of sleep and unmanaged stress can cause havoc on your body and can increase cravings for sugar. When you are able to manage your sleep, going to bed by 10pm and getting at least 8 hours of sleep a night, and learn to mange stress levels you will see a dramatic decrease in cravings for sugar.
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