Optimize your nutrient status with craving cutting supplements such as vitamin D3, omega-3 fatty acids. Go cold turkey from refined sugars, sodas, fruit juices, and artificial sweeteners. Keep your blood sugar stable by eating a nutritious breakfast with some protein like eggs, nut butters. Be sure to get at least 7-8 hours of sleep to maintain adequate hormone levels.
We are all programed to like sugar but that doesn’t mean it’s impossible to overcome your sugar addiction! New research shows some of us are genetically much more prone to crave sugar than others.
The science demonstrating that people can be biologically addicted to sugar in the same way we can be addicted to heroin, cocaine or nicotine. Bingeing and addictive behaviors are eerily similar in alcoholics and sugar addicts.
It seems that we all vary a bit in our capacity for pleasure. Some us need a lot more stimulation to feel pleasure driving us to a range of addictive pleasures that stimulate our reward center in the brain.
Examples include drug and alcohol addictions, compulsive gambling, sex addiction and, of course, sugar, food addiction and compulsive eating. We often see these as moral failures or results of character defects. In fact, it may be that addicts are simply born with unfortunate genetic variations in our reward and pleasure mechanisms.
Even if you are stuck with the sugar addiction gene (yes, there really is such a thing!) you may be able to modify its activity by modulating your brain chemistry with the use of specific nutrients that either improve gene expression, or modify the activity of these genes.
Regulation of hormones and neurotransmitters that affect appetite and cravings is complex and involves many factors including how quickly food spikes our blood sugar, stress levels, getting enough sleep, nutritional deficiencies, chemicals such as artificial sweeteners, and food sensitivities which drive inflammation.
For those with personal struggles with food addiction, remember it is not always a lack of willpower. Here are a five suggestions to help patients break their food addictions.
1. Balance Your Blood Sugar
Research says that low blood sugar levels are associated with lower overall blood flow to the brain. Which means more bad decisions. To keep your blood sugar stable, eat a nutritious breakfast with some protein like eggs, protein shakes, or nut butters.
Studies repeatedly show that eating a healthy breakfast helps people maintain weight loss. You may also need to eat smaller meals throughout the day. Eat every 3-4 hours and have some protein with each snack or meal (protein, nuts, seeds, and healthy fats).
2. Eliminate All Sugar And Artificial Sweeteners
Go cold turkey. You must stop for you brain to reset. Eliminate refined sugars, sodas, fruit juices, and artificial sweeteners from your diet. These are all drugs that will fuel cravings.
3. Determine If Hidden Food Allergies Trigger Your Cravings
We often crave the very foods that we have a hidden allergy to. Common allergens include: Gluten, dairy, egg, corn, soy, yeast, sugar, peanut.
4. Get 7-8 Hours Of Sleep
Research shows that lack of sleep increases cravings.
5. Optimize Your Nutrient Status With Craving Cutting Supplements
According to one study, when Vitamin D levels are low, the hormone that helps turn off your appetite doesn’t work and people feel hungry all the time, no matter how much they eat.
Omega-3 Fatty Acids
Low levels of omega three fatty acids are involved in normal brain cell function, insulin control and inflammation.
Glutamine, 5 HTP and amino acids may help reduce cravings. Stress reducing herbs such as Rhodiola can help, too. Chromium prior to meals can also stabilize blood sugar.
Try phosphatidylserine to control cortisol levels which may also help your weight loss efforts.