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To the low carb diet tips This article will show you some ways to deal with sugar addiction, which is a real thing. The effects of refined sugar on the body are similar to those of Class A drugs.
Once you're addicted, you're locked in a cycle of sugar highs followed by crashes and cravings for more, until your health begins to deteriorate (diabetes, obesity, heart problems).
Low carb diets provide a way out of this nightmare cycle. Cutting refined sugar from your diet for good is the only way to break the spell and get rid of the addiction for good.
Unfortunately, the change won't be instantaneous. At first, you'll likely experience intense sugar cravings. These will subside as your body adapts. low-carb and a sugar-free lifestyle. Then you really won't care anymore!
Here are some low carb diet tips to help you fight sugar cravings – until you reach that low-carb nirvana stage of not needing anymore.
Low-carb diet tips 1. Eat enough protein and include it in every meal.
A lack of protein can sometimes lead to sugar cravings. Sufficient protein will help you feel fuller longer and reduce your cravings for sugary foods. It's also essential to ensure your muscle mass isn't wasted when dieting.
Low carb diet tips 2. Don't be afraid of fat (although if you're on Dukan, you might be)
When you reduce the amount of carbs in your diet, fat provides the energy instead. On ketogenic diets, eating a lot of fat is a requirement. Even if you follow a more moderate plan, don't try to reduce your fat intake below the recommended levels. Eating something high in fat can provide immediate relief from sugar cravings. (Dukan is the exception here, being both low-carb and low-fat—follow the Dukan guidelines precisely to ensure you stay on track.)
Related Post: 30 Ways to Eat More Fat
Low carb diet tips 3. Don't starve yourself
The best thing about a low-carb diet is that you'll naturally feel less hungry and eat less. Don't try to deliberately skip meals or reduce calories while on a low-carb diet. This can result in severe cravings and lead you to fall off the wagon completely!
Low carb diet tips 4. Eat frequently
If you find yourself craving sugar often, try eating more frequently. For example, eat six small meals a day instead of three, or have a low-carb snack between meals. Eating regular, frequent meals will make your body feel more "safe," so it doesn't go into starvation mode and demand a sugar hit. Make sure to include some fat with each meal.
Low carb diet tips 5. Always choose whole foods over processed foods.
Ideally, stay away from all processed foods. They're usually full of chemicals and empty calories. Whole foods are more nutritious, will keep you feeling fuller longer, and won't cause sugar cravings.
Low carb diet tips 6. Drink plenty of water
I know we've all heard this a thousand times, but it's even more crucial in a diet. low carbBurning fat for fuel increases the amount of water your body needs, so make sure you stay hydrated at all times. Thirst can masquerade as a sugar craving.
Low-carb diet tips 7. Take supplements to beat sugar cravings
Certain supplements can help you fight sugar cravings. These include chromium picolinate, L-carnitine, omega oils and green tea extract .
Nutri-Align Multivitamin for low-carb dieters contains vitamins extra-strength, chromium and green tea extract to help you fight sugar cravings.
Low-Carb Diet Tips 8. Approach Artificial Sweeteners with Caution
Artificial sweeteners are, well, artificial (and so is refined white sugar). While they don't have an immediate effect on blood glucose levels like real sugar, they're still far from ideal. Many people report that sweeteners often make them crave the real thing. If this is the case, then it's best to stay away. That said, some people find that a little sweetener helps, so give it a try and see how it works for you.
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Low carb diet tips 9. Don't have caffeine
Caffeine is known to influence blood sugar levels and can cause sugar cravings. If you're a coffee lover and constantly struggle with sugar cravings, reduce or eliminate caffeine and see if it helps.
Low carb diet tips 10. Get enough sleep
Not getting enough sleep will obviously make you tired, so your body may need a quick energy fix in the form of sugar. If you regularly miss out on sleep, you'll find it difficult to control sugar cravings or stick to your diet.
Low carb diet tips 11. Stay away from temptations
There's no denying it: sugary foods are very appealing—the cake display at the mall or the candy aisle at the supermarket can easily lure you in. Try to stay away from places and situations that would expose you to temptation. Don't keep sugary foods in your home. It takes much more willpower to control your cravings when they're right in front of you!
Low carb diet tips 12. Exercise regularly
This one may seem like a cliché; we all know we need to exercise anyway. I'm including it on this list for a specific reason: exercise increases serotonin levels, just like blood sugar. So, exercise can help fill that void directly. Intensive exercise like heavy weightlifting or HIIT is best for increasing serotonin.
Low carb diet tips 13. Don't reward yourself with food (you're not a dog)
From a young age, we become conditioned to think of sweet foods as "treats." It can be difficult to break this reflex, but try to invent something different. Maybe there's a different non-sugary food you enjoy. Maybe you can make something you enjoy instead of eating. Or buy a treat you want that isn't food (music, gadgets, etc.) makeup, books).
Low-carb diet tips 14. Don't give in to emotional hunger
Besides treating yourself to sweet foods, you may have other emotional triggers for sugar consumption. These could be stress, anxiety, anger, or shame. Start by identifying these triggers and consider alternative ways to cope. Some people with severe emotional problems may need to address these underlying issues first, working with a professional or using self-help resources.
Low-Carb Diet Tips 15. Follow your low-carb diet guidelines precisely.
Always choose a specific diet plan and follow its guidelines precisely. Atkins, Dukan, Keto, South Beach—all these diets work—but only if you do. For example, one of my colleagues decided to "go low-carb," so she cut out all carbs but also stayed away from dietary fat and aimed for 1,000 calories a day. How long do you think she lasted? About 48 hours. Diet plans are carefully calibrated—for example, on ketogenic diets like Atkins, you'd be eating a lot of fat to compensate for the lack of carbs. Don't reinvent the wheel!
