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

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



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Hey, nerd family! In this video, we’re going to be talking about how to break sugar addiction and the 7 steps to help you stop eating sugar!

At the end, we will also discuss honey, agave, and artificial sweeteners.

Sugar is a substance extracted from plants like cane and sugar beet which is refined into a white crystalline substance.

Since their effect on the blood stream, insulin, and brain are virtually the same, they are both considered sugar in the context of this video.

http://www.health.harvard.edu/diseases-and-conditions/glycemic_index_and_glycemic_load_for_100_foods?

Sugars are addictive because they cause a supernatural release of dopamine in the brain.

http://www.sciencedirect.com/science/article/pii/S0149763407000589

Dopamine is the primary neurotransmitter involved in addiction.

In fact, multiple studies have now revealed that sugar and sweet rewards can not only substitute to addictive drugs, like cocaine but can even be more rewarding and attractive

https://www.ncbi.nlm.nih.gov/pubmed/23719144
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2235907/

The brain chemistry of those addicted to drugs and those addicted to sugar are virtually identical.

7-Step Process to Breaking Sugar Addiction:

#1. Realize what’s going on with your brain your body, sugar, and flour.

People often stop consuming obvious sugar culprits like sodas and candy bars and trade them for bread and pasta.

As previously discussed, those breads and pastas cause the same problems as sugar.

#2. Understand levels of addiction

Not everyone who drinks becomes an alcoholic.

The same way not everyone who eats dessert becomes a sugar addict.

We are individuals with different brain chemistry and the important thing is recognizing your own personal level of addiction.

If just thinking about giving up sugar seems like a bleak, dark, and unhappy world, understand this is uniquely similar to how addicts feel about substances they abuse. You may be VERY addicted to sugar.

#3. Detox

You need to spend a period of time completely away from sugar and those dopamine spikes to break the addiction.

This will often lead to an initial period of headaches, hormonal fluctuations, and just feeling like poop for a little while.

The detox process can last from anywhere from 3 to 21 days.

However, on the other side of breaking any addiction is a much healthier place.

#4. Become a nutrition label ninja.

Sugar is often hiding in places you don’t expect. Yogurt, pasta sauce, are protein bars often have TONS of added sugar

You need to become a PRO a reading nutrition labels and feel free to check out my older video on the topic.

#5. Balance blood sugar levels by eating balanced meals

During the detox process, you need to focus on having balanced meals to keep your blood sugar levels steady to prevent crashes.

You do this by eating meals that combine protein, fiber, and healthy fats.

Whole egg omelets with lots of veggies, Chicken salads with olive oil dressing, and a grass fed beef stew are great examples of this.

Protein, fiber, and healthy fat at every meal.

#6. Heal you gut

In an interesting study in Switzerland, men who were separated into two group based on chocolate cravings.

http://www.washingtonpost.com/wp-dyn/content/article/2007/10/12/AR2007101200019.html

You do this by eating balanced meals as listed above, avoiding sugar and processed foods, and getting healthy probiotics into your diet.

What about honey and agave nectar?

Because of how the brain works the more you eat sugar, the more you crave.

The more you stimulate supernatural sensations in the brain and taste buds, the more it’s going to want and need.

While these sugars do have mild health benefits, if you are struggling with even a mild sugar addiction, you need to cut these things out.

Sooooo what about artificial sweeteners like Stevia?

While previous correlated evidence told us that artificial sweeteners caused additional sugar cravings and even cancer, better studies have shown us otherwise.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2892765/

Randomized double blind studies — aka the gold standard in scientific research — report that artificial sweeteners help us becomes less hungry, consume fewer calories, and don’t stimulate additional sugar consumption.

https://www.ncbi.nlm.nih.gov/pubmed/24862170
https://www.ncbi.nlm.nih.gov/pubmed/23364015
https://www.ncbi.nlm.nih.gov/pubmed/12324283
https://www.ncbi.nlm.nih.gov/pubmed/2008866
https://www.ncbi.nlm.nih.gov/pubmed/22093544

The conclusion on the research as of now points to these sweeteners being ok in mild doses when trying to break a sugar addiction.

going to be talking about breaking sugar addiction and the seven steps to overcoming it at the end we will discuss honey agave and artificial sweeteners let's start with the basics what exactly is sugar sugar is a substance extracted from plants like cane and sugar beet which is refined into a white crystalline like substance the only reason I bring this up is because this is the exact same process in which flour is made flour is obtained from the grinding and refining of grains into an oddly similar white substance since their effect on the bloodstream insulin and brain are virtually the same they are both considered sugar in the context of this video so why exactly is sugar so addictive sugars are addictive because they cause a supernatural release of dopamine in the brain dopamine is the primary neurotransmitter involved an addiction in fact multiple Studies have now revealed that sugar and sweet rewards can not only substit addictive drugs like cocaine but can even be more rewarding and attractive the brain chemistry of those addicted to drugs and those addicted to Sugar are virtually identical here's the seven-step process to Breaking sugar addiction number one realize what's going on with your brain your body and sugar people often stop consuming obvious sugar culprits like sodas and candy bars and trade them for Breads and pastas as previously discussed those breads and pastas cause the same problems as sugar the brain is still getting its fix of a large L dopamine release from these items and it's still causing all the negative effects of sugar consumption if you really want to break addiction you have to understand how the brain works and seeks out these sugars number two understand levels of addiction not everyone who drinks becomes an alcoholic the same way that not everyone who eats dessert becomes a sugar addict we are individuals with different brain chemistry and the important thing is recognizing your own personal level of addiction if just thinking about giving up sugar seems like a bleak dark and unhappy World understand that this is very similar to how addicts feel about the substances they abuse some of you may be very addicted to Sugar although it's much more likely that you just have a slight sugar addiction only a very small percentage of people have a truly addictive brain and the next steps will work for the majority of people number three you need to detox you need to spend a period of time completely away from sugar and those dopamine spikes to break addiction the detox process often involves an initial period of headaches hormonal fluctuations and just feeling like poop for a little while the detox process can last anywhere from 3 to 21 days the good news is that on the other side of the detox is a much healthier and happier place number four become a nutrition label ninja sugar is hiding in all sorts of places that you wouldn't expect yogurt pasta sauce and protein bars often have tons of added sugar you need to become a pro at reading nutrition labels and feel free to check out my older video on this topic number five balance blood sugar levels by eating balanced meals during the detox process you need to focus on having balanced meals to keep your blood sugar levels steady and prevent crashes you do this by eating meals that combine protein fiber and healthy fats whole egg omelets with lots of veggies chicken salads with olive oil dressing and grass-fed beef stew are great examples of this protein fiber and healthy fat at every meal number six heal your gut in an interesting study in Switzerland men who were separated into two groups based on chocolate cravings the men who crave daily chocolate had different colonies of bacteria in their gut than those immune to chocolates Allure I'll say it on every video if I have to start paying close attention to your gut health you do this by eating balanced meals as listed above avoiding sugar and processed foods and getting healthy probiotics into your diet number seven pay attention to other sugars as well what about honey and agave nectar because of how the brain works the more you eat sugar the more you crave while these sugars do have mild health benefits if you are struggling with even a regular sugar addiction you need to cut these things out for a period of time what about fruit fruit in its natural state as in whole apples berries and oranges are not addicting and are fine to eat when breaking sugar addiction this is because they contain fibers water vitamins and minerals so what about artificial sweeteners like Stevia most of the studies point to artificial sweeteners as being generally safe while previous correlated evidence told us that artificial sweeteners caused additional sugar cravings and even cancer better Studies have shown us otherwise randomized double blind studies aka the gold standard of scientific research report that artificial sweeteners help us become less hungry consume fewer calories and don't stimulate additional sugar consumption an entire video could be done on this topic alone and I will look into it in the future the conclusion on the research as of now points to those sweeteners as being okay in mild doses when trying to break a sugar addiction it's mild nerd family not 8 tablespoons of stevia in your green tea okay ready to break free from sugar addiction and lose weight quickly click the screen now drop your email on the page and I will send you my free training on the 10 scientific steps to fast weight loss for beginners not surprisingly sugar is covered on there these tips are designed to help you lose weight naturally eating healthy foods and break free from the sugar monster got a question or topic for the health nerd just put in the comment section below and rumor has it for every new subscriber we get a baby arctic fox is born so please subscribe to the health nerd for healthy tips and tricks backed by science cheers [Music]

#Break #Sugar #Addiction #Steps #Stop #Eating #Sugar

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