Does this sound familiar? About two o’clock in the afternoon, you get this feeling that you need a little something. A pick me up…an energy boost of some sort.
So you go looking around until you find what you are craving. I’m wiling to bet that what ever it is you find to hit the spot and give you what you were looking for is nothing more than SUGAR. Chocolate? Yup sugar. Potato chips? Yup sugar. Cake, sweets, treats…sugar, sugar, sugar.
So you break down, answer that craving so you can allow yourself to get over the mood swings, cravings, lack of concentration and help you get on with you day.
Almost immediately you feel better and you can get on with your day.
About 30-45 minutes after the sugar rush, you wind up with residual low blood sugar….your blood sugar levels hit bottom. You Crash!
So, you turn back to, “a little something more.” It worked the first time…it’ll work again. Pretty soon, you’re hooked. You’re a sugar junkie. You start hiding your problem. Sugary candies in your purse. A little treat in your desk. Dessert every night after dinner. What used to be a wholesome breakfast has turned into a cinnamon bun or toaster pastry. You hide what you’re doing from your friends and family until the day comes that someone takes you by the are and says the magic words; “You have a problem.”
The roller coaster that started all this was the rapid drop in blood glucose levels that starve the brain of its primary fuel then the sudden boost you get from your ‘hit’. Your hormonal roller coaster comes with incredible highs and brutal lows.
Simple sugars, refined carbohydrates, alcohol…they all do this to you.
The only logical way to stop the cravings is to get off the ride!
There are a couple of reasons this is going on:
1. Sugar Cravings exist out of Habit - You must have satisfied this craving in the past – following a meal with something sweet. Then suddenly it becomes a part of your mindset. After every meal must come dessert. The good news is ALL Habits are learned, so this habit cam be unlearned as the result of practice and repetition.
2. Sugar Cravings exist because you EAT Sugar - What? If you eat simple, refined carbohydrates or high sugar foods everyday, your body will remain in “crave” mode.
“It’s a vicious cycle. I eat because I’m unhappy and I’m unhappy because I’m fat.” Sorry, favorite movie quote, I couldn’t resist.
Eating simple sugars causes a spike in your blood sugar for these foods are quickly absorbed into the blood stream.
This in turn gives you the temporary sugar high ~ it feels good…however, your body does not like this imbalance and a series of hormonal responses take place.
** Insulin Increases. Your body produces an increased amount of the Insulin (a storage hormone). Insulin’s job is to remove excess sugar from the bloodstream and store it in the muscles and in the liver.
** Glucagon Goes Away. In order to facilitate this rush of insulin, glucagon – a release hormone…responsible for releasing More Fat…good right? NOT when you eat too much sugar. This helpful fat loss hormone is diminished.
Take away message here:
So you’re trying to lose weight but because of your craving, you effectively have shut off a hormone that is incredible at helping you lose that fat…..hello???!!!
There are a lot of ways to overcome sugar cravings, but the most effective way is to stop eating the crap, then to purge your system. Best way to do that is to start your day right with a high protein breakfast and drink lots of water.
Examples of good protein choices for breakfast.
Hard-boiled eggs, Greek Yogurt, Protein shake (Yes, mine is the best), Turkey breast, Canadian bacon, Omelets. (add some veggies like peppers, asparagus or tomato and you are starting your day in rockin’ way!)
Giving up the sugar will have you #winning and put you into a position to handle the #fastball. Sorry, I couldn’t resist.