Table of contents:
- Why is it so difficult to do without chocolate, cake, gummy bears and the like?
- Withdrawal symptoms when you cut out sugar
- How to survive the sugar withdrawal:
- These foods will help you get over sugar addiction
Sigh - we already know: Sugar is unhealthy. BUT: Sugar is also addicting. And if you stop doing it, there is a real risk of withdrawal symptoms. Second BUT: Eating helps! Just something else. And something very specific. Which foods will help you get over your sugar addiction.
We're not telling you anything new: Sugar is unhealthy. In recent years, refined sugar has even mutated into the number one food enemy. Numerous studies show a connection between sugar consumption and obesity, diabetes and even decreased brain function. Our skin ages faster with a diet rich in sugar. But what is almost the worst: It is completely addicting.
Why is it so difficult to do without chocolate, cake, gummy bears and the like?
And that is why it is so difficult for all of us to reduce our sugar consumption or to give it up entirely. And this sugar addiction causes most people to fail in their endeavors to eat healthier.
Withdrawal symptoms when you cut out sugar
The less sugar you eat, the more the addicted body craves it. We want a quick kick in our cerebral reward system, where sugar first shoots in the messenger substance dopamine, then the happiness hormone serotonin, suggesting satisfaction and relaxation. Most sugar addicts react to not doing it with real withdrawal symptoms: headache, insomnia, irritable behavior, reduced performance, depression, bad skin.
The good news: All of this will pass. However, only very few survive this tedious phase of sugar withdrawal.
How to survive the sugar withdrawal:
Avoid sugary drinks: Lemonades are the No. 1 suppliers of sugar - therefore remove all soft drinks and sugary teas from your menu. Drink at least 1.5 liters of carbonated water every day. This greatly reduces the appetite for sweets.
Read the ingredients list carefully: One of the main evils is hidden sugars in our food. Whether ketchup, soup base or ready-made products: Hardly anything can do without sugar. In order to avoid this as best as possible, you have to read the list of ingredients more closely. It should not contain any fructose, glucose syrup, glucose-fructose syrup or any other industrially processed sugar.
Avoid caffeine and alcohol: Both promote the development of blood sugar fluctuations. You feel "hypoglycated" faster and become a victim of food cravings. So it's better to do without it - especially in the first phase of withdrawal.
Mild seasoning: The heartier and salty the main meal, the greater the taste for something sweet afterwards. It is better to season with dried herbs and avoid ready-to-use spice mixtures.
Postpone dessert by 30 minutes: Do you feel like you can't possibly do without a cake or a sweet after your main meal? Set yourself a limit: 30 minutes must pass after you eat before you can sniff a dessert. You will notice that your cravings will decrease and the feeling of satiety will be greater if you consistently take this break.
Increase serotonin levels: The only thing that helps against bad mood and tiredness is to increase the level of serotonin in your body. You can do this through sunlight, sex (including masturbation) or exercise.
These foods will help you get over sugar addiction
Even so, your body will crave sweeteners. That's why it's crucial that you eat the right snacks - and now rely on foods that satisfy your sweet needs without sabotaging your sugar deprivation:
- COCONUT OIL. Coconut oil is rich in saturated fatty acids - and in this way curbs food cravings. If you - even if it takes a little overcoming! - Eating two tablespoons of coconut oil after lunch or dinner will satisfy your cravings for sweets and kill your appetite for about four to five hours.
- LICRICE TEA. Well, the taste of aniseed and thus of liquorice is not for everyone. But an unsweetened anise tea suggests sweetness to your body - without actually consuming sugar. So you are actually tricking yourself.
- SWEET POTATOES. The natural sweetness of the sweet potato (nomen est omen!) Will satisfy your cravings. Cut them into wedges, sprinkle them with coconut oil, season them with cinnamon and put them in the oven. Almost as good as a cake. Okay, almost. But definitely better than refined sugar.
- CARROT STICKS. Carrots, while not small cakes, contain more sweetness than most vegetables. So if you get hungry, you should always have a few carrot sticks handy. When dipped in humus or guacamole, they make a wholesome and healthy snack.
- KOMBUCHA. Are you addicted to sweet, carbonated sodas? Kombucha is a fermented drink that stimulates your intestinal flora, bubbles slightly and kills your craving for sweets, even without sugar.
- NUT BUTTER. Actually has nothing to do with butter as there is no dairy product involved: almond butter, peanut butter, cashew nut butter. The offer has become extremely diverse in recent years. Make sure you are buying a sugar-free product. Peanut butter is high in calories, so you should eat it in moderation - but it will always fill you up. A good quality peanut butter is high in unsaturated fatty acids, vitamin E, vitamin B3, protein and zinc.
- DARK CHOCOLATE. At least 85% cocoa content, then the chocolate contains hardly any sugar and is a downright healthy snack if you want to get a grip on your sweet tooth.
And in principle: We definitely don't want to completely spoil your appetite for sweets. Because those who enjoy sweet things in moderation do so much more than when there are masses involved …