How do I overcome sugar addiction
Tip 7 - the right breakfast
Have breakfast according to your type. That means, watch what kind of breakfast you are. Maybe you shouldn't have breakfast at all, but should practice intermittent fasting? If you are the non-breakfast breakfast type and still have breakfast, it is possible that breakfast awakens your appetite for sweets in the first place - the breakfast that you actually didn't feel like eating and that you only ate because they say you should definitely have breakfast.
If you don't have breakfast, it doesn't mean that you will later be overwhelmed by ravenous hunger and then have to plunder the nearest baker's shop, as it is so often called. Of course you get hungry at some point - and that's a good thing. Because you should only eat when you are hungry - eat something healthy, and eat the meal slowly and consciously. Since you also know that you will eventually get hungry, you are of course prepared for this moment and have taken a healthy breakfast with you.
Occasionally it is said that you should have a hearty breakfast in order to keep the blood sugar level in balance and thus avoid the craving for sweets. If that works for you, then do it that way. A suitable - i.e. healthy - hearty breakfast would be e.g. B. steamed vegetables, vegetable soup, a hearty porridge with nuts, a wholemeal bread with vegetarian spreads or a fried slice of tofu and fresh cucumber and tomatoes or a green smoothie with a high proportion of green and a rather low proportion of fruit.
A hearty breakfast doesn't mean eggs and bacon, salami rolls or cheese bread either. After all, after something so spicy, many people really get an appetite for sweets and then allow themselves a dessert for breakfast. If you feel that way yourself after vegetable soup or whole grain bread, then why not test whether you can cope better with a sweet breakfast. That would be the case if you are the cutie breakfast type.
Of course, a sweet breakfast does not consist of croissants with jam or a sugared chocolate muesli, but z. B. from a homemade muesli, a chia fruit pudding, fresh fruit rolls, fragrant pancakes with vanilla sauce or a rice pudding made from whole grain rice, coconut milk and xylitol.
In our recipe section you will find nearly 100 healthy, nutritionally rich and wholesome breakfast ideas - many of them also as a film on our YouTube channel.
Tip 8 - season it mildly
Do not season with ready-made seasoning (neither with flavor enhancers nor with yeast). Instead, season sparingly with herbal salt. The more hearty the main meal is prepared, the stronger the desire for sweets afterwards (this effect is often intensified by garlic).
Fresh or dried herbs and natural spices such as nutmeg, cumin, turmeric, etc. are therefore better. Make sure that they do not contain any flavor enhancers when you buy ready-made products or mixed spices.
Here you can find out how you can also make your own seasoning, of course without any flavor enhancers:
- Make your own vegetable stock powder
- Vegetable broth in stock - frozen
Tip 9 - optimize protein supply
Sugar addicts also often suffer from a protein deficiency. If your diet is low in protein, make sure that you always supplement your salad and vegetables with high-quality protein-rich foods, such as: B. sprouts, nuts, oil seeds, quinoa, tofu, tempeh or - depending on the diet - some fish or an organic egg.
You can also optimize your protein supply with the help of a vegetable protein powder, e.g. B. with rice protein, hemp protein, pea protein or the lupine protein.
Tip 10 - postpone dessert by 30 minutes
If you feel an irresistible desire for a dessert after dinner, then this is an excellent opportunity either for tip 11 or for a self-assessment test - if you are ready: Pretend to wait 30 minutes and only then enter Approve (healthy) dessert.
You will be surprised that after the 30 minutes have passed, not only are the 30 minutes gone, but the desire for sweets has also often disappeared.
(This phenomenon is due to the short half-life of insulin, which is just 5 minutes. This means that after 5 minutes, half of the previously released insulin has already been broken down. So insulin works quickly, which in turn means that the blood sugar level drops quickly Now comes the hunger for sweetness. Normally the blood sugar level levels off again. So we only need to get through that brief moment between falling blood sugar level and self-regulation of the blood sugar level - and the hunger for sweet things is gone.)
Tip 11 - build up the intestinal flora
With regular sugar consumption and especially with sugar addiction, the intestinal flora is usually severely damaged, which not only weakens the immune system, promotes intestinal fungal infestation and thus further stokes sugar addiction, but also leads to less protection of the intestinal mucosa. As a result, an anti-sugar program always includes effective intestinal cleansing or at least regulation of the intestinal flora. In two links in the previous sentence you will find the instructions for intestinal rehabilitation and for building up a healthy intestinal flora.
Tip 12 - Increase Serotonin Levels
A healthy serotonin level lowers the tendency to become addicted - regardless of the addictive substance. Because serotonin is the feel-good or happiness hormone. When the serotonin level is high, we don't need sweets to feel good, because we are already completely happy and satisfied.
In our article on serotonin levels you will find many ways how you can increase your serotonin level naturally, for example with the help of selected nutrients (e.g. magnesium, zinc, B vitamins, omega-3 fatty acids, vitamin D), more specific Dietary supplements, e.g. B. Rhodiola, 5-HTP, SAMe or with sport and - see point 13 - with sunlight.
Tip 13 - take sunbaths
The serotonin level is also higher, the more often we are outside in the open air and enjoy the sunlight. So go outside as often as possible.
Tip 14 - mouthwashes with xylitol
If you fancy something sweet, you can rinse your mouth with xylitol. The xylitol tastes so sweet that afterwards the hunger for sweetness has disappeared. But don't overdo it! Not that you desperately need a pizza after your mouthwash. (For some people, cravings constantly fluctuate between sweet and savory.)
The xylitol is spit out after rinsing the mouth, i.e. not swallowed. In this way, the palate can enjoy sweets, but the body is not burdened with sweets. At the same time, the xylitol promotes oral and dental health, because xylitol works against tooth decay.
Tip 15 - bitter substance treatment
A bitter cure can also dampen hunger pangs. Bitter substances change the sense of taste. Sweets then taste less and less good - until the desire for sweets disappears completely over time. This is reinforced by the fact that our tongue has significantly more receptors for the "bitter" taste than for "sweet". The bitter substances therefore quickly dominate our taste sensation and suppress the hunger for sweetness.
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- Colantuoni C et al., "Evidence that intermittent, excessive sugar intake causes endogenous opioid dependence." Obes Res. 2002 Jun; 10 (6): 478-88. (Evidence that intermittent, excessive sugar consumption causes endogenous opioid addiction.)
- Avena NM, Rada P, Hoebel BG. "Evidence for sugar addiction: behavioral and neurochemical effects of intermittent, excessive sugar intake." Neurosci Biobehav Rev. 2008; 32 (1): 20-39. (Evidence for Sugar Addiction: Behavioral and Neurochemical Effects of Intermittent, Excessive Sugar Consumption.)
- Stiftung Warentest "Tomato Ketchup Red Temptation" test 06/2008
- Kitta MacPherson "Sugar can be addictive, Princeton scientist says" December 10, 2008
- Praschak-Rieder N et al., "Seasonal Variation in Human Brain Serotonin Transporter Binding" Arch Gen Psychiatry. 2008; 65 (9): 1072-1078.
- Fortuna JL. "Sweet preference, sugar addiction and the familial history of alcohol dependence: shared neural pathways and genes" J Psychoactive Drugs. 2010 Jun; 42 (2): 147-51. (A family history of sugar addiction, sugar addiction, and alcohol addiction can be traced back to the same neural connections and genetic makeup)
- Shambaugh P et al., "Differential effects of honey, sucrose, and fructose on blood sugar levels." J Manipulative Physiol Ther. 1990 Jul-Aug; 13 (6): 322-5. (Different effects of honey, cane sugar and fructose on blood sugar levels)
- Larson-Meyer DE et al., "Effect of honey versus sucrose on appetite, appetite-regulating hormones, and postmeal thermogenesis." J Am Coll Nutr. 2010 Oct; 29 (5): 482-93. (Effects of honey and cane sugar on appetite, appetite-regulating hormones and on postprandial thermogenesis)
- Phillips KM et al., "Total antioxidant content of alternatives to refined sugar." J Am Diet Assoc. 2009 Jan; 109 (1): 64-71. (Total antioxidant content of sugar alternatives)
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This information is passed to the best of my knowledge and belief. They are intended exclusively for those interested and for further training and are in no way to be understood as diagnostic or therapeutic instructions. We do not assume any liability for damages of any kind that arise directly or indirectly from the use of the information. If you suspect illness, please consult your doctor or alternative practitioner
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