GREAT-LOOKING CELEBRITIES ADVISE…

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BREAK (or at least MANAGE) YOUR SUGAR ADDICTION

BW2W Knows We ALL Want To Look Better & Feel Better & We Want To Help! We Have A Question For You …

LYING AROUND THE GYM OR ANYWHERE – DO YOU EVEN SORTA LOOK LIKE THIS?

I AM BEING SERIOUS! Did you know that as the greatest way to lose the weight and keep it off, plus reducing the risk of some pretty major health concerns (like systemic inflammation, diabetes, heart disease, and cellulite) to wanting great skin, the stars that look like that, have sworn off the sweet stuff. That’s Reality Star Kourtney Kardashian and this mom-of-three has never looked better. The lack of sugar to fuel her energy and looks is to thank for it. Fed up with what she calls false energy — and cellulite — both of which she experienced when she used sugar, Kourtney decided to eliminate it from her diet. She says:

“I always try to avoid sugar — especially refined sugar — for so many reasons,” she wrote on her website. “First, sugar is addictive and I notice that after I eat it, I need it. Sugar doesn’t sustain you when you actually need energy, like for a workout. Also, when I eat sugar, I find that more cellulite appears. I don’t drink soda — ever! I drink a ton of water during the day and I also drink a glass of water mixed with 2 tablespoons of apple cider vinegar twice a day (in the morning and at night).”

Many other celebrities have adopted the lifestyle of reducing or eliminating added sugars and love the results. Some of them include Adele, Kate Hudson, Alec Baldwin, Rosie Huntington-Whitley, Eva Longoria Bastón, and Kate Bosworth. Okay, okay. You don’t think you look like a celebrity. You’re not bad – perhaps could lose/gain some weight – but let’s face it. Celebs have money and are absolutely flawless. And you aren’t.

Don’t be fooled. For many celebrities looking good is their main job, and it’s not always an easy one. So, take what you feel you can implement into your routine and make it work for you.

So . . . How do you quit sugar? We’ve gathered
9 expert tips and methods to quit for good

It’s hard to know how to quit sugar, and to be fully aware of how much we’re consuming. But the truth is that, in excess,
the added sugar in our food and drink is harming us.

FIRST, A Few Guidelines:

How much sugar can we eat? Many foods contain natural sugar, including fruit, vegetables, and dairy products and these should be included in a healthy diet, but aiming for no added sugar will help to support health and reduce cravings,’ says Adrienne Benjamin, nutritionist for ProVen Probiotics.

According to the NHS 30g (7 tsp) added – or free – sugar a day is a maximum intake for adults. It’s suggested that sugar should only represent 5% of calorie intake. In comparison, it’s very easy to consume excess added sugars. For example, a 100g serving (1/2 cup) of Special K contains 10g (2.6 tsp). To give you more of an idea of how over the top you may be:

One can of original cola has 35g (nearly 9 tsp) sugar
A portion of Muller Greek Style Yogurt with 22g (5½ tsp) sugar
A Mars Bar: 32g (6 ½tsp) sugar
Fruit Yogurt: 15g (nearly 4 tsp) sugar
Fruit Gummies: 12g (3 tsp) sugar in 2 Tbsp serving
Ben’s Original Sweet & Sour Sauce: 14g (3 tsp) in 1/2 cup serving
Bran Flakes: 4.3g (1 tsp) in 4 Tbsp serving

NOW HOW TO QUIT SUGAR!

1.

Remove all sugary treats from your personal menu (and from your home if you’re doing this with your family). Replace them with healthier options, such as fruit and low-sugar alternatives. Fill your cookie jar with small packs of nuts and swap the sugar on your oatmeal for a teaspoon of xylitol or stevia.

2.

Think about your diet. The key is to plan ahead. Start reducing the amount of processed and packaged foods that you eat, including snack bars, chocolate, and bread. Buy lots of “one ingredient” foods: meats, eggs, nuts, seeds, vegetables (fresh or frozen), and fruits. Start to cook from scratch.

3.

Eat three balanced meals around 4 or 5 hours apart throughout the day. This will support healthy digestion and will reduce insulin spikes. This may be difficult when you first quit sugar so eating a small snack in between meals can be helpful. This can include fruit to satisfy sugar cravings, but eat it with some protein or fat, such as a few nuts and/or seeds, nut butter, yogurt, or hummus.

4.

Certain supplements may help. Supporting energy levels by taking a daily multivitamin and mineral which contains optimal levels of all family of B-vitamins, [B-Complex] essential for helping the body produce energy. Make sure there are high levels of vitamin B3. This is essential for the body to produce glucose tolerance factor (GTF), which helps modulate insulin activity, further helping blood sugar balance.

Also, taking a chromium supplement can help to support blood sugar balance and reduce cravings during the first month of removing sugar from your diet, as can a probiotic supplement to balance out a microbiome imbalance. Many of the potentially bad bacteria in our gut feed on sugar.

5.

There are also a number of lifestyle changes you can make to distract yourself from your sugar cravings. For starters, don’t skip meals. ‘If you let yourself get ravenous as your blood sugar drops you’re more likely to crave something sweet.

6.

Get busy. Evenings are one of the times most people crave sweet treats. So try going out for a walk, do something around the house or have a nice bath rather than flopping in front of the TV with a packet of sweets.

7.

Drink a large glass of water when you get a craving as dehydration can be confused with hunger. Chewing gum may benefit some people, too. It’s been shown that in some cases this may ease cravings. Though obviously go for something sugar-free!

8.

It’s also important to relax as anxiety is often a trigger. Stress can have a major impact on cravings so we seek out comfort foods.

9.

Another useful trick is sniffing vanilla.  It sounds weird but some people find this helpful to alleviate sugar cravings.

Can you quit sugar cold turkey?

Knowing how to quit sugar is one thing but should you go cold turkey? Or take it slowly? Cutting down can be tough and going cold turkey rarely gets long-lasting results. Psychology plays a huge role as mood, boredom, and habit can drive your desire for the sweet stuff. A lack of sleep, skipping meals, hormones and visual temptation can also contribute to sugar cravings.

There are ways to manage this challenging period. Some people suffer blood sugar imbalances making them feel rather jittery. This can be avoided by eating sufficient protein.

If you find the thought of going cold turkey too extreme . . . weaning yourself off slowly may suit you better. A useful approach is to make small changes to your diet. Reduce the sugar you add to coffee or tea, choose lower-sugar food products and switch sweet treats for healthy alternatives such as fresh fruit.

What can you eat when you quit sugar?

Apples

The high fiber content of apples offers great satiating effect. Fibers are low calorie and take up a lot of space in your stomach, indicating to your brain that you are full. Eating a high-fiber diet can also help to control your blood sugar levels – when these are too low, your body will crave sugar to raise them and increase your energy.

Berries

Berries make another nutritious choice for stopping sugar cravings. They’re sweet and their high-fiber content means they are low GI (glycemic index) so they don’t cause a sharp rise in blood sugar followed by a crash, leading to more cravings.

Chia seeds

Chia seeds are a good source of omega-3 fatty acids, soluble dietary fibers, and vegetable proteins. This sort of fiber is readily absorbed. It swells up to form a jelly-like substance in your gut, which contributes to feeling fuller for longer and preventing sugar cravings.

Dark chocolates

If you’re partial to chocolate, swap milk for a high percentage dark option to take the edge off your craving. A small portion of dark chocolate (70% cocoa or higher) may help as it contains magnesium that can reduce cravings.

Water

Many Americans want to reduce their sugar intake but are struggling due to a lack of knowledge of alternatives. Water and flavored electrolyte zero-sugar drinks are some of the least expensive and best!

Homemade meals

Ready meals can contain a lot of sugar – as many as 6 tsp in some! Stick to homemade low-calorie meals  – avoiding all jars, tins, and packets – so you know exactly what has gone into each meal.

Protein with each meal and snack

The most effective way to stop sugar cravings is to eat plenty of protein and some fat at each meal. No the fat WON’T torpedo your weight-loss goals. It will actually help (keep portion small).

For example, an apple with a few almonds makes a great afternoon snack. Try some no-sugar jello topped with a dollop of mayo (don’t knock it til you’ve tried it). If you’re having a fruit smoothie, add a little rice protein powder to help balance blood sugar levels and banish cravings.

Prunes and dates

Their sweet taste and high amount of essential nutrients, including natural carbohydrates and fibers, make them a quick healthy fix. Their high-fiber content and naturally occurring sorbitol (a sugar alcohol that the body metabolizes slowly) also help relieve constipation.

A study by Tufts University in Boston ranked prunes, (which are dried plums), as the number one food in terms of their high antioxidant content. They also contain magnesium and iron, which help control blood sugar levels, vital for keeping cravings at bay.

Spices

Use spices such as cinnamon and nutmeg in place of sugar. They have a sweet taste and work well sprinkled on yogurt and added to smoothies or coffee.

Research also suggests that cinnamon may help to combat some effects of diabetes. Participants consumed 1g = approximately 1/2 tsp of cinnamon for 12 weeks and showed a 17% reduction in fasting blood sugar levels. Researchers believe this is due to its ability to improve insulin sensitivity, needed for the body to effectively reduce blood sugar. High blood sugar is a symptom of diabetes. Left untreated, diabetes can cause permanent damage to vital organs such as the nerves and kidneys.

Low-sugar products

When you’re grocery shopping check food labels. This will help you keep on top of your sugar intake. According to the NHS, a high sugar product will contain 22.5g or more total sugar per 1/2 cup, while a low sugar product will have 5g or less total sugar per 1/2 cup.

Sip on the occasional low-calorie hot chocolate drink. These use sweeteners that can help give you the hit you desire without the added sugar.

If you’re an ice-cream aficionado avoid standard brands. Some contain as much as 15.2g (nearly 4 tsp) of sugar in a 1/2 cup serving.

Three balanced meals a day

Stick to three balanced meals a day. Especially don’t skip breakfast because the first meal of the day will keep you full longer and help to maintain balanced blood sugar. Most people find that when they introduce adequate fat and protein to their diet, their energy becomes more stable and cravings diminish.

Sugar substitutes

If you’re really suffering from sugar withdrawal, or if you have diabetes and ae looking for a long-term no added sugar plan, you can opt for these sugar substitutes. Included are the plant-derived stevia, fiber-rich inulin syrup (Topinambur Jerusalem Artichoke) and xylitol (great for baking, too, which has a glycaemic index of 7 – nearly 10 times lower than sugar.

Only have small amounts, however, as you’re trying to get your palate less used to sweet flavors. If you have diabetes, eventually, you may be able to give these up for good and have a chance of remission. Remission is defined as a return of HbA1c to less than 6.5% that occurs spontaneously or following an intervention and that persists for at least three months in the absence of usual glucose-lowering pharmacotherapy.

What about booze?

You might think that drinking alcohol doesn’t count. But what you may not have realized (or turned a blind eye to) is the amount of sugar in booze.

For example, a standard glass of white wine contains about 1g sugar. And a liqueur such as Baileys contains 6g per serving. Stick to spirits served with a little citrus juice and soda water or a low-sugar mixer, or opt for low-calorie wine instead.

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