abstinance, as hard and extreme as it can seem- getting past the first week , withdrawal symptoms, headaches, low energy, dizziness, (combatting this with small, meals and 1Tbspn to 12oz water) and noticing the benefits and reduction in hunger and cravings along with increased energy, taste buds do changes and relatively rapid weight reduction . It has got to feel worth it! and it does after you get past the hunger and cravings in 1 to 2 weeks (typically 1). The supplement below could help.
Easier said than done, but taking measures to manage stress, sleep and caffeine and alcohol intake. They can all cause detrimental blood sugar levels and cravings. Caffeine to my current understanding isnt necessarily detrimental directly, but it, like alcohol, can throw your blood sugar into volatile levels that could trigger cravings and hunger.
Find a way to get real whole foods down the hatch vs. processed foods.
Check anything from "healthy packaged options" (oxymoron to some degree) to milk alternatives , to marinated meats and condiments - limit anything that has added sugar ------"HIDDEN "added sugar accumulates and the trick is discovering what degree of limitation allows you to achieve the balance of enjoyment that doesn't spiral you into losing the control that you hopefully find after abstinence.
When one does (consciously decide or "slip up") to indulge, you have to be careful about spiraling into consecutive episodes of uncontrolled intake (and relapse into addiction) doesn't occur. Special occasions, triggering events/feelings etc., weekends are all challenging. Important to remember, "no sugar is a practice like meditation" - when you slip off the track, you can rediscover the benefits and freedom by getting back into the practice." vs. feeling like you "failed". Instead, view it as something beneficial you find yourself back into and benefit more each time you do it.
Portions (dose makes the addiction and toxicity potential) along with frequency and type of carbohydrate (soda is more addictive than fruit or sweet potato for most people).
Add veggies, nuts, seeds, any ingredients you can feel good about (e.g. I pile on hemp seed and raw nuts on frozen treats like occasional ice cream) it help from a physiologic and psychological standpoint (guilt destroys confidence) . choosing whole wheat and plant based alternative is "better" 100%, so always lean toward "better". All carbohydrates break down to "(blood" sugar and have potential to disrupt hormones involved in blood sugar regulation, hunger , metabolism and and set off cravings.
Just like alcohol, some people can control a few beers, some folks can't have a drink or they'll spiral into binge drinking and alcoholism. broad spectrum between those ends. Similarly, the effect of 1 beer every night adds up quickly over time.
has been mentioned as a supplement that helps significantly reduce sugar cravings. I have not had feedback or personal experience, but it is worth a try. definitely lmk your feedback! check for contraindications first, but seems generally safe.
Using nuts, seeds, very dark chocolate, potentially fruit (if not triggering) , tea, walking,, music,, reading,, distractions and removing yourself from temptations, as strategies and substitutes.
amazing grass greens mix is quite good chocolate shake mix but not very sweet. I go to it from time to time personally and recommend it.
Low sugar preserves like crofters brand.
Low sugar dark chocolate.
Pork rines instead of chips (counterintuitive, but fat and calories are not as concerning as the sugar and carbs with this approach).
unsweetened Coconut milk
raw nuts - cashews, almonds, have a natural sweetness that you taste buds will pick up on once the tolerance and taste for sweet changes.
Setting up the environment : clearing temptations and having some of these low sugar/carb options on hand everywhere where you typically search for foods and snacks. This isn't as easy as it sounds- the more habitual or autopilot you can make this, the more manageable it'll be. its gotta happen day in and day out, week in week out- I see the personal chef, meal service , personal shopper , auto online shopping easing this challenge.
Anything sweet can be triggering e.g. fruit , artificial "zero calories and non-nutritive sweeteners.
It is the sweet , pleasurable taste that's addictive (unfortunately). I used to practice with the beliefs that drastically eliminating sugar was "too extreme" and "not sustainable" .
What I've found is that for some folks, sweet foods and (the rampant amount of) hidden sugars in processed food is addictive to different degrees and drastically reducing sweets and high (especially processed ) carbohydrates is actually freeing once they break away.
So framing sugar as an addictive, with undeniable potential for toxicity made drastically limiting it- not extreme at all and makes it easier to avoid rationalizing intakes. The addage 100% committed is easier than 98% committed usually applies when it comes to carb/sugar cravings.
Personal Life Coach