3 Steps to Break Sugar Addiction
Our bud Jonathan Bailor already shared with us the signs of sugar addiction. And today he’s giving us easy strategies to break sugar addiction without going without your favorite treat forever!
Credit: aussiegall, Flickr
In part one of this post, we showed how sugar addiction is real and is a real problem. Now, let’s explore three simple steps we can take to avoid and break sugar addiction without having to give up sweets forever.
3 Steps to Break Sugar Addiction
Step 1: Eat at least three servings of non-starchy vegetables and 30 grams of nutrient-dense protein at every meal. The easiest way to do this at breakfast is by combining a bunch of spinach, kale, mushrooms, peppers, onions, etc., with eggs or egg whites and ham or turkey in a scramble, frittata or omelet. (Note: Non-starchy vegetables are vegetables that can be eaten raw, and nutrient-dense proteins include seafood, grass-fed beef, lean conventional beef, poultry, eggs and low-fat cottage cheese or plain Greek yogurt.) A less typical but quicker approach is to make a green smoothie. This is a simple as putting three to five large handfuls of spinach, frozen strawberries, low-sugar vanilla whey protein powder, water and some ice into a blender. Believe it or not, it tastes like a strawberry cream milkshake — you won’t even taste the spinach.
For lunch, stir-fry or giant salads of mixed greens, romaine lettuce or spinach topped with chicken or salmon are excellent options.
At dinner, simply enjoy a double-serving of a protein-rich main dish (meat or seafood) and a triple-serving of a non-starchy vegetable side. Fill your plate with so much “good stuff” that you don’t have any room for starchy fillers.
Step 2: Then eat whole-food fats and low-sugar fruits. After increasing our intake of non-starchy vegetables and nutrient-dense protein, let’s focus on filling any remaining room in our stomachs with whole-food fats such as nuts and seeds — especially exceptionally healthy cocoa/cacao, coconut, chia seeds and flax seeds. We can also enjoy low-sugar fruits, such as berries, and citrus fruits, like oranges and grapefruits, but keep in mind that if we are significantly overweight, we’re more likely to reach our goals by focusing on whole-food fats rather than low-sugar fruits.
Step 3: Enjoy natural non-caloric sweeteners. Natural non-caloric sweeteners, such as stevia, are not addictive, fattening or harmful. Other options are luo han guo, xylitol and erythritol. Feel free to use these as much as you like to sweeten beverages, desserts and sauces. Non-caloric artificial sweeteners such as Splenda, Equal or Sweet ‘n Low should be avoided if at all possible, but are not nearly as addictive, fattening, nor harmful as caloric sweeteners like sugar and high-fructose corn syrup.
A simple and effective three-step approach to avoiding addiction is to fill our lives and stomachs with so much of the good stuff, that we don’t have any room for the bad stuff.
We couldn’t agree more, Jonathan. Thanks for the plan on how to break sugar addiction! If you dug the info above, be sure to check out Jonathan’s book, his podcast and follow him on Facebook, Twitter and YouTube!
Anyone had success breaking a sugar addiction? Did you do it with a similar type way of eating or something entirely different? Spill your sweet secrets… —Jenn
Comments
Great advice! After a lifetime of sugar/carbohydrate addiction and then invasive breast cancer, I became compelled to finally give it all up. I went through the withdrawal a year ago and can tell anyone struggling with compulsion and cravings to persevere–it is HEAVEN on the other side. Also know that Alzheimer’s is now called ‘Type 3 Diabetes’!
—Jacqueline Marcell, Author of ‘Elder Rage’, International Speaker on Eldercare, Alzheimer’s, Breast Cancer, Obesity: ElderRage.com
Great post. I know for me, I usually try to fill up on the good stuff and when I do, I don’t crave the bad stuff, even after dinner. If I am craving not great for me stuff, I know I likely didn’t eat enough at my last meal.
Just finally gave up Splenda about a month ago. Am using coconut sugar in my coffee in its place, eventually hope to get rid of that, also (but I am way not tough enough for black coffee yet!!).
My danger zone is right when I get home from work. Lunch was hours ago, I had an hour long commute, and I have 10 minutes to get changed, let the dog out and get to my gym class. I need to find better snacks for that time of day!
Thanks for the great post.
This is why I want to stay away from gluten as much as possible! I won’t freak if I have sprouted bread or stir-fries with soy sauce, but it’s a real culprit!
Having enough protein is key for me. If I don’t get enough….I’m a sugar & salt seeking snack-a-holic!
Great tips! People should really lessen their consumption of sugar and food filled with sugar. Too much sugars is just unhealthy. Almost all our food product contains sugar and we should also condition ourselves to eat right and keep our bodies fit. Step 2: Then eat whole-food fats and low-sugar fruits. Some fruits contain so much sugar and that something we need to watch out for like processed fruits and juices. Overall we should eat healthy meals that are more organic and contain less chemicals, preservatives and sugar. There are just so many disease that can be triggered if we have to much sugar like diabetes.
I used to be a huge sugar junkie, eating chocolate, nutella, cookies, candies almost every day, but my mother’s diagnosis with breast cancer was my “wake up call.” After that I gave all that up, and started eating healthier and completely change my lifestyle. Whenever I had cravings for something sweet I would eat a spoon of dark raw honey. Now, I get a bite of cake or cookie once in a while, and the once I prepare at home I use organic and natural ingredients and mostly honey as sweetener. I recently started my own blog (www.healthyhabitsblog.org), writing about healthy eating, exercises and mindfulness, hoping to reach to other people and improve their lifestyle.
Thank you so much for posting this. I think everyone knows someone in their life (themselves, spouse, sibling, parent, friend) that is addicted to sugar and needs to break the habit. I am going to share this with friends and I know it will be very helpful.
I am having a hard time eating vegetables so I prepare them as smoothie rather than eating them raw. Not really a veggie person, but somehow I got to meet my veggie requirement by making smoothies! Healthy fats, on the other hand, are my favorite! Especially avocado, raw and unsweetened cocoa powder and coconut, they are just heavenly! I get to enjoy eating my sweet treats without worrying about gaining a pound!
Great advice and thanks for this! I must admit I have a sugar addiction.
Woah this really helped me. Have been struggling with sugar in my diet so some useful information here.
Sugar is indeed the worst culprit for a whole range of issues like extra fat, spiky insulin levels and diabetes. Get rid of refined sugars and you are on the road to constant energy levels and better body composition. Sugar (and diet) should be the #1 problem to address when resolving to get fitter, even before starting to work out. Nice article.
Not bad! However I hato tell you that some people’s blood sugar will increase even with some of the substitutes your artcile recommended. They trick the brain into thinking the suagr is coming and the body responds accordingly. I think slowly removing the sugars and doing the other things you recommend is the best way to remove that addiction. Get rid of the constant sweet taste and retrain your brain and taste buds. Oh yeah, and add fermented veggies like sauerkraut and kimchi to the diet to help crowd out extra candida albicans which crave the sugar.
I have found that natural non-caloric sweeteners have a really funky taste and makes me crave real sugar. For myself cutting out sweet stuff altogether including alternative sweeteners works well.
I want to follow these steps to break my sugar addiction because I love sweet dishes very much and I become an addiction for me. After the meal, I want something in a dessert.
these steps will really give benifit and the addiction of sugar will be finished.
Great Advice.
You made some first rate factors there. I appeared on the internet for the difficulty and found most individuals will go together with together with your website.
the steps you describe are so easy and efficient. i also prefer to follow these all. thanks for your information
these 3 steps are really good to follow. I will follow these. These will do a good improvmwnt.
I couldn’t stop eating sugar for years. But I did it! Thank you for the article!
great posst
Almost all of us are addicted to sugar but this is very bad.. We must take care of our health by exercising..
Thank you so much for posting this. I think everyone knows someone (myself, wife, brother, parents, friends) who is addicted to diabetes and needs to stop the addiction in their life. I will share it with friends and I know it will be a great help.
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