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7 ways To Control and Reduce Your Sugar Consumption


If you’ve recently decided to reduce your sugar intake but are struggling to control your sugar cravings then this article is for you.

Sugar is addictive.

And it is everywhere.

Although you’ve likely realised this if you are starting to read more of the nutritional labels on your food products.

That healthy yoghurt you’re eating, is probably loaded with sugar.

Bottled tea’s?

Full of sugar.

Even most loaves of bread now contain sugar.

This isn’t done by accident.

Scientists have now discovered that sugar is more addictive than cocaine and herion. Manufacturers use that little known secret to keep you coming back for more and more.

If this all sounds a bit too doom and gloomy for you there is good news.

It is possible to kick your sugar cravings, start enjoying a healthy diet that doesn’t revolve around sugary foods and still enjoy tasty snacks.

Following a healthy diet like the recipes you will find on Primal Gourmet will have massive effects on your life.

Follow these simple steps to to help stop your cravings.


How To Stop Sugar Cravings

1. Get More Quality Sleep

curb sugar cravings

We live in a time where more and more of us are not getting enough quality sleep.

In fact government studies have shown that more than 1 in 3 Americans are sleep deprived.

Sleep Duration Chart

Getting more sleep optimises energy levels, reduces appetite and slashes sugar cravings. When you are tired, your hormones that regulate your appetite are suppressed which can lead to you feeling the need for something sugary to give you a quick energy hit.

In todays busy society it’s can become easy to fall behind on sleep and some people even wear that as a badge of honour.

It can feel like you’re achieving more in a day by sleeping less, but it will eventually catch up to you.

Make sure that you are not only getting enough sleep, but that the quality of your sleep is high also.

Studies have shown that the optimal amount of sleep to get a night is 7 hours. Depending on your lifestyle you may feel better or worse with more or less sleep.

The important thing is to note how you feel in the morning after you wake up and during the day. Then take note of how many hours you slept that night.


2. Go Cold Turkey

no sugar at all

Cutting out all simple sugars completely can work great for some people although “the initial 48 to 72 hours are tough,” Gerbstadt says.

You may find that completely removing sugars from your diet helps to diminish your sugar cravings after a few days.

On the other hand you may find you are still craving sugar but over time you are able to train you tastebuds to be satisfied with less.

A study published in the American Journal of Clinical Nutrition has proven this.

The study looked at two groups. A control group that maintained their regular sugary diet and a second group that followed a reduced sugar diet.

The participants where monitored over three months and after each month they ate a vanilla pudding and a sweet raspberry flavoured drink.

The low sugar group rated the foods sweeter in both intensity and pleasantness than those who had ate their original sugary diet.


3. Drink plenty of water

curb sugar cravings with water

There are many health benefits to regularly drinking water.

As well as keeping you well hydrated water also helps to fill you up. If you find yourself prone to reaching for a sugary snack this tip might be just what you need.

The next time you get the temptation to get a sugar fix, try drinking a glass of water. Wait 15 minutes and see if your cravings have passed.

If you aren’t a fan of drinking loads of plain water or if it doesn’t quite hit the spot, you can try green or herbal tea instead.


4. Skip artificial sweeteners

artificial sweeteners don't stop sugar cravings

Switching to artificial sweeteners might seem like a healthy alternative to sugar, but it isn’t necessarily the case.

While the sweet taste of an artificial sweetener may fool your tastebuds studies have shown that it isn’t fooling your brain.

The nice feeling we get from eating a sugary foods is a result of a chemical called dopamine, which is released in the brain when sugar is consumed and is linked to the feeling of reward.

Artificial sweeteners don’t cause the same reaction in the brain which will leave you with your craving and you will ultimately be more likely to binge on something sugary later on in the day.

Professor Ivan de Araujo, who led the study at Yale University’s School of Medicine says that rather than starving yourself of sugar you can consume very small amounts which tricks the brain into producing the pleasure response.

See More ways on Fitness Crest


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