How to Break Sugar Addiction 7 Steps to Help You Stop Eating Sugar

19 expert ways to give up added sugar it's time to call sugar of for what it is a heartbreaker a big tummy maker and a Health Food fake are we're not talking about the sugar that comes in fruit because a lot of Americans aren't getting enough servings of the healthy food as it is that the refined stuff such as high fructose corn syrup that sneaks into everything from catch up to coffee creamers to help you quit the white stuff we rounded up 19 experts to share their favorite sugar ditching tips won a void double agents says Tass mean Bosch a ND former FDA commissioner and author of what doctors eat if you think you're a oatmeal and yogurt our Health Foods time to turn the package over flavored instant oatmeal is often a vehicle for sugar with about 3 teaspoons of added sugar in each little packet warms Dr Bosch a yogurt is another sneaky sugar food the sugar filled stuff his candy in disguise she sat yogurt does have naturally occurring dairy sugar and if sweetened with fruit the fruit as sugar two but these aren't the culprits fruit and flavored yogurts often contain added sugar in the form of sucrose or high fructose corn syrup to love your liver advises Francis Murchison HH see add potter of heel your whole body your liver does more than filter out your body's dioxins it also plays a vital role for your sugar cravings a healthy liver plays a key role in regulating blood sugar levels says Murchison high blood sugar levels can leave you hungry unable to concentrate confused emotionally volatile and absolutely craving sugar clean up your liver with these 34 foods to so that your detoxifying organ can do its job keeping your blood sugar staple three feed your good got bacteria suggests Elizabeth lips key P HT CC and see a Chen author of digest and connection your gut bacteria play a surprising role in setting off food cravings so keep them happy with the right foods honey is a good pre bionic food says lips key other foods with pro bionics include asparagus than ana's eggplant garlic kaffir sugar maple and yogurt just watch out for secret sugars four eat more chocolate as a way to stay satisfied says Wilke Lauer P HT author of the chocolate lose weight chocolate is a great tool for taming your sweet tooth teach your tastes to like the healthier options like dark chocolate says Klauer in neuroscience this is called Costa Tory habituated and he likens it to making the switch from whole milk to skim and first scam tastes like water and after a while you wonder how you ever drink milk that now tastes like cream chocolate is a great way to train your brain to prefer less sweet foods because there's a wide variety of chocolate sold from milk chocolate to upwards of 85% dark as your preference moves tore a darker chocolate your tastes will be sculpted so that you won't even want your former feints five eat fat says J

J virgin CNS see HFS author of JJ virgins of sugar in pact diet to help break the sugar cycle indulging your sugar cravings will only set you up for more failure later virgin explains that high sugar foods cause blood sugar spikes leading to insulin imbalances follow this down the rabbit hole and you go into a nasty downward cycle of cravings spikes and more sugar instead satisfy your cravings with healthy fats fat doesn't raise your insulin levels says virgin insulin dozen big knowledge fat and that's just the way you want it she recommends having 2 to 3 servings of healthy fats like avocado guy or olive oil at every meal six labels 101 of know the difference between marketing and nutrition Marion ness lay P HT miles per hour professor at New York university and author of eat drink vote advises the food industry spends billions of dollars a year to encourage people to buy their products that foods marketed as healthy particularly encourage sales and therefore greater calorie intake says ness lay she explains that research shows that people will eat more of a food if they perceive it to be healthy eating too much of the even healthy foods is a problem but often these healthy foods are anything but for instance the flavor that you lose from taking the fat out of yogurt to make it low fat is often replaced where you guessed it sugar seven labels 201 to a quick scan of ingredient labels when making food purchases says Pam peak ND miles per hour fact author of the hunger fix if you have trouble deciphering the nutrition label remember this quick tip poses gross if you find high fructose corn syrup then that container should be gone says Dr Peak anything with sugar rice syrup corn syrup or a nose fructose sucrose as one of the first three ingredients gone eight labels 301 get more in depth on ingredient to labels suggests Robert Lustig ND professor at the University of California San Francisco and host of the PBS special sweet revenge turning the tables on processed food there are two reasons that people don't know how to read a label says Dr

Lustig first there are 56 names for sugar and the food industry uses all of them what they'll often do is use different kinds of sugar specifically to lower the amount of any given one so that it goes further down the ingredient list it's a sneaky trick that manufacturers used so that sugar isn't the first thing people see you can have different sugars for ingredient number five 678 and nine but if you add them up its number one the second problem is that they list total sugars not added sugar Dr Lustig explains this using yogurt a plain yogurt will have about 7 g of naturally occurring lactose it's the fructose that matters and that's what's in the added sugar he sat of fruit flavored yogurt will have 19 g of sugar meaning it has 12 g of added sugar it's like eating a bowl of plain yogurt plus a bowl of Cap'n crunch the food and drug administration is currently working to add a line on food labels for added sugar so Dr Lustig also recommends that you write your representative to support the new food labeling nine figure out why you're eating it says Ann Alexander author of the sugar smart diet and creator of the GATT sugar smart program you're supposed to enjoy a chocolate chip cookie explains Alexander but if an out of control suite two threatens your health it's likely that you overeat sweet foods for reasons other than pleasure two of the most common are stress relief and emotional comfort she points out that understanding why you're turning to sugar can help you find healthier alternatives such as exercise or support from friends 10 love yourself more than sugar is what tell you form and author of love your body stresses it's OK to forgive yourself or sugar slip up's but remember that for next time you can be your own best friend self oriented compassion is a key part of loving ourselves inside and out says foreman you may fight or self on the urge to dive into an entire cheesecake than men feel guilty or shameful because you didn't have the discipline to stop yourself from eating the whole thing but the truth is you can love yourself more than you love that quick aid of sugar she points are out that self destructive binges often stem from low self esteem so focusing on loving yourself can be easier than focusing on avoiding sugar more three tips for mindful eating 11 change your mind set notes Michelle promo ago editor in chief of yahoo health and author of 20 pounds younger if deprivation diets haven't worked for you in the past and do they really work for anyone change never into sometimes just because it's called devil's food cake doesn't mean it's evil says pro molto labeling foods as sometimes for indulgences and always for the good stuff will keep you on task better than quitting cold Turkey 12 recognize if its sugar addiction Kathleen day mason's P HT author of the sugar addicts total recovery program and founder of radiant recovery advises craving is always withdrawal says De mason's she explains that when you eat sugar your body comes to expect it and when you don't get it you crave it this kind of addiction can't be overcome by willpower alone it's not willpower most people think though it's just that are and we quelled that they don't realize that will power doesn't work because of the biochemistry it's actually the same brain chemistry as going off of heroin she sat by recognizing sugar addiction you can then approached getting it out of your diet with self compassion and forgiveness 13 boost your serotonin says Natasha Turner ND naturopathic Dr and author of the supercharged hormone diet a hormonal imbalance in serotonin may be to blame for your sugar cravings serotonin exerts powerful influence over mood emotions memory cravings especially for carbohydrates self esteem pain tolerance sleep habits appetite a gesture and and body temperature regulation explains Dr Turner when we're feeling down or depressed we naturally crave more sugars to stimulate the production of serotonin she says that chronic stress and multitasking overload are the main causes of serotonin depletion Dr

Turner recommends keating more Chia seeds this wondrous little grain also contains high amounts of tripped off and the amino acid precursor of serotonin and melatonin she sat 14 reward yourself with exercise David a Kessler ND author of the end of overeating suggests exercise doesn't need a reward exercises the reward a substantial body of science tells us that exercising gauges the same Norrell regions as other mood enhancing rewards and produces similar chemical responses says Dr Kessler 15 stop drinking liquid sugar notes Al and the stiffs and cofounder of feed and food tank and author of we the eaters for both adults and children the largest source of added sugar in our diets in sweet and beverages especially soda says the stiffs and in fact almost half of the added sugar we now consume comes from sweet and soda and energy sports and fruit drinks she points are out that while the American heart association recommends people have no more than 6 to 9 teaspoons of sugar per day a 12 oz to soda has 10 teaspoons 16 ditch fruit juices the recommendation of Harley Pasternak embassy author of 5 pounds UC fruit so you think it's healthy but really it's just an a over hipped source of sugar containing neither protein fat nor fiber fruit juice is caloric lead ends provides no satiety and receives 100% of its calories from sugar says Pasternak opt 40 coffee or water drinks that are all naturally zero calories that said fruit itself is and off the table just compare a cup of unsweetened apple juice with a medium sized apple says Pasternak the former contains 114 calories and zero fiber the latter has only about 72 calories but boasts 35 g of fiber 17 use sub smartly Davis Prix founder of the bulletproof executive and author of the bulletproof diet cautions there's a big difference between safe sweeteners and sugar substitutes that make your sugar cravings worse Zeile it all the sugar alcohol is found in many fruits and vegetables says a spree women who use islet all have less osteoporosis and Zeile it all is well known to inhibit cavities tooth decay and even sinus infections what not to use aspartame Supra lows or a cell fame potassium as these alternatives have been linked to health issues including cancer and got bacteria disruptions 18 address your body's needs paddy spence ceo of CE via says spends takes a divide and conquer a approach to handling sugar cravings the craving for sweet can be a craving for sweet but it can also be a craving for caloric intake he sat figure out what your body is really asking for by eating something savory healthy and full of protein such as nuts if you're still craving something sweet he suggests using a safe replacement like study a 19 don't get too hungry warns Hoare Kay Cruz author of inches off your tummy most people make paw reading decisions when they are missing meals says Kruse the good news is that this means you can eat more well more frequently that is keep your cravings at bay with a healthy snack between regular full meals he likes deli meat and cheese rollups or just munching on just about any kind of veggie under the sun

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