We’re all guilty of it at some point: stealing an extra cookie from the box or another scoop of ice cream from the tub after You’ve told yourself that you’ve had enough. While sugar plays a role in giving your body the energy it needs to live, when you eat too much of it, it can lead to some serious side effects and constant sugar cravings.
“Sugar is associated with fatigue, weight gain, cardiovascular disease, type 2 diabetes, Alzheimer’s and other dementias, inflammation, and general malaise,” he explains. Dr Susan Peirce Thompson, brain and cognitive scientist specializing in the psychology of eating, founder of eat bright line, and author of Rezoom: The Powerful Reframe to End the Crash-and-Burn Food Addiction Cycle. “And the biggest problem with sugar is that it’s just as addictive as cocaine, so scratching the itch just makes it itch more,” says Dr. Thompson.
If food freedom and true flourishing is your goal this year, consider let go of sugar and kick those cravings to the curb to live a longer, healthier life.
To do so, you can eliminate all added sugar from your diet forever (read on for Dr. Thompson’s advice) or consider a brief detox period.
“If you have a long history of sugar cravings, consider giving up sugar altogether. It really is true that for some people, with some substances, none are easier than others. But if your goal is a detox period followed by a reintroduction, give yourself eight weeks to recalibrate your system. Your taste buds will adjust after two weeks, and the brain’s addiction centers will follow suit with significant healing after eight weeks,” says Dr. Thompson.
Read on for Dr. Thompson’s science-backed, results-oriented advice that anyone can implement, and for more information on eating healthy, don’t miss out. The best foods to crush sugar cravings and lose weight fast.
Sorry, but you have to go cold turkey if you want to curb sugar cravings for good. “Just like a new non-smoker becomes addicted with the first puff, when it comes to sugarnone are really easier than some,” says Dr. Thompson.
She recommends creating a “bright line” for sugar: “A ‘bright line’ is a clear line that you just don’t cross. If you stick to your bright line, it won’t take long for cravings to go away,” she explains.
Don’t worry, you won’t have to give up all things sweet to curb sugar cravings. Dr. Thompson is talking about added sugars here, not natural sugar: “Natural sugar in whole fresh fruit It’s okay: fiber slows down digestion and protects your system from the spikes and crashes you get from fruit juices, smoothies, or dried fruit.”
Subscribe to our newsletter!
Controlling sugar cravings involves more than just cutting out added sugars. Dr. Thompson says you should also cut out sugar replacements, like artificial sweeteners.
“Our taste buds have direct connections to the addictive centers of the brain, so activating them with artificial sweeteners (some of which are 600 times sweeter than sugar) just keeps the cravings alive. Plus, artificial sweeteners deregulate our gut microbiome, which leads to poor regulation of glucose and insulin,” says Dr. Thompson.
Yes, it is possible to achieve your goal in just 14 days! “The good news is that every one of the taste bud cells on our tongue will die and disappear and be replaced by a new cell in just two weeks. So after you give up sugar and stop assaulting your taste buds with fake sweetness In just two weeks, everything you eat will taste sweeter!” says Dr Thompson.
RELATED: The #1 Best Supplement to Crush Sugar Cravings, Science Says
…Especially adequate protein and large amounts of vegetables. “The need for fuel can turn into cravings; when the tank is full, you’re less likely to fall prey to the combination of hunger, stress, and a cue for a sugar-laden snack,” says Dr. Thompson.
Here’s a tip: “If people don’t comment on how much you’re eating (vegetables in particular), you’re not eating enough!”
While cutting out sugar for two weeks, don’t overdo it with long, detailed recipes. Try to keep your meals as simple and easy as possible.
“[Eating simple meals] will keep your cravings down, even as you lose weight and become healthier,” she says. “Simple food has been proven to signal the brain to lower the adiposity set point so you don’t get hit with a hormonal barrage as the excess weight sheds. In fact, when researchers simplified people’s diets to the extreme, feeding them one bland food for all their caloric needs, the weight melted off, and both hunger and cravings dropped to zero,” explains Dr. Thompson.
“By following these suggestions, research shows that cravings will decrease steadily for eight weeks until they reach an all time low with little to no cravings anymore.” says Dr Thompson.
